Wednesday, March 25, 2009
If you’ve been training for any amount of time you know that the typical firefighters workout goes something like this. Ten minutes of a warm up on the treadmill, and an hour workout with the weights, followed by “cardio” either after the workout or more likely on a day off.
If you are to survive the battle with the red devil and the many injuries that can occur as a result, your idea of “training” has to change. Start thinking longevity, and injury prevention instead of hypertrophy.
To survive and ensure your longevity you’re going to have to change and reinvent your training.
Here are the components you must have in your program as a firefighter.
* Mobility/Movement Preparation/Injury Prevention: Isolate, innervate and intergrate muscles and movements.
* Corrective Exercise: I like to use corrective exercise for firefighters because if you talk to any firefighter they’ve suffered some kind of injury on the job. I also like to use postural realignment here.
* SPE (speed, power and elasticity): Yes firefighters need all these.
* Core Training: Firefighter core training is about learning how to stabilize and not about getting a six pac.
* Resistance Training: This is an important component but must be complimented by the other important parts of a program. You need to focus on the job function using the whole kinetic chain.
* Energy Systems Training: The ability to do higher levels of work on the fire ground without fatiguing.
*Regeneration: How many firefighters pencil in recovery and regeneration into their program design? NONE! If you have a training strategy - you also need a recovery and regeneration strategy period. The job too demanding to think it’s going to take care of itself.
Next time I’ll give you a sample workout.
Sunday, March 15, 2009
Strength and Power Sessions for firefighters is simple.
Once in the weight room it is important to understand that it is not strength to support strength, but strength to support movement.
We need to train at the speeds, loads, and movements
pertinent to the firefighter job.
Wednesday, March 11, 2009
Why are you following a particular program or workout?
Does it follow a "system"?
Does it have an injury prevention component built in?
What kind of flexibility program are you following? Are you even following a flexibility program?
Are you doing energy systems work?
Are you still on the same hypertrophy program you were in High School?
Are you doing any restorative exercise?
Why are you doing what you are doing? If you're not sure it's time to start looking at your program design.