24' ladder station
stays on rack, get it off, one man carry to an object, stand it up into the air, bring it down.
no rest
Roof ladder station
place on ground, pick it up using high shoulder carry, walk to wall and throw it up into the air, bring it down.
no rest
Flat axe station
Keep hitting truck tire for 60 seconds
no rest
Sledge hammer station
Keep striking tire for 60 seconds
Rest 30 seconds and repeat 2 more times.
Hydrate...and call it a day.
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About Me
- JC
- Jorge Carvajal is a Captain with Miami-Dade Fire Rescue, and a perfomance coach. He has a B.S. in Exercise Science, is certified through the National Strength & Conditioning Association as a Strength & Conditioning Specialist (CSCS), is a Certified Level 1 Club Coach through the United States Weight-lifting Association(USAW), and is a lead instructor in the IAFF/IAFC Wellness Fitness Initiative Peer FitnessTrainer Program. In addition, he was a former strength coach at Florida, Nebraska, and the U.S Olympic Training Center. He's known for his Firefighter, NFL/HS combine training programs and speed development system.
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Blog Archive
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2008
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January
(14)
- What's Responsible for Most Firefighter Deaths?
- Squats
- What Does a Firefighter Functional Circuit Look Like?
- Systems!
- Feel Better for a Dollar.
- Workouts and the Aging Firefighter: Part II
- Workouts and the Aging Firefighter: Part I
- A Brother Goes Home
- 3 Ways to Get Rid of the Firefighter Belly!
- Foam Rolling II
- The Things That Matter
- Hydration
- Are you active?
- Track & Field
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January
(14)
WE DON'T WORKOUT TO STAY FIT...WE WORKOUT TO OPEN UP A CAN'O WHOOP ASS ON FIRES!