Wednesday, May 8, 2013
Here are some ways to set up your firefighter program based on different shifts. The firefighter split is based on High and Low CNS Activities. HIGH CNS Activities/ - Maximal effort weight training (+90% 1RM) - Compound lifts, power cleans, deadlifts, weightlifting - Maximum speed work (+95% effort) starts, accelerations, sprints - High-intensity plyometric jumps, bounds, landings - Sport implement throws (hammer, shot, discus) - Dynamic effort weights - Mixed martial arts or boxing fighting, sparring, or heavy bag - Medicine ball throws done explosively - High-intensity interval training LOW CNS Activities/ - Tempo runs/ drills (<75% intensity) - Dynamic warm-ups/mobility work/corrective exercise - Repetition method (modified) weights/calisthenics - Submaximal speed work - Aquatic drills - Jumping rope - Circuit weight training with sub-max loads - Sled/weighted drags/pushes performed with moderate weight and sub-max efforts - Tire flips performed with moderate to light weight
Tuesday, March 26, 2013
Most firefighter programs should simple in design.
If fat loss
is your goal:
2 strength + 2 GPP sessions
If strength/hypertrophy is your goal:
3 strength +1 GPP session
You can do Crossfit/powerlifting/ bodybuilding, what ever method you choose.
Just plug it into that template and you'll be good to go.
Next time I'll tell you why a weekly 7 day template is the worst thing for firefighters!
Friday, March 22, 2013
Thursday, March 21, 2013
Wednesday, March 20, 2013
Twenty five percent of all the bones in the body are in the feet. Take care of them by taking your station boots off whenever you can and roll the bottom of both feet on a soft ball before you hit the rack. One of those rubber bouncy ball will do. You don't need anything harder. It will release the fascia that starts at the bottom of the feet, goes up the back and ends up over the head.
I tend to do more pre-hab/mobility/stability or even METCON type workouts while on duty. Here is just a sample of some stuff I do. 15 minutes of Get Ups ( 3 sets per arm/shoe) Goblet Squat 2x25 KB/DB Swings (2 hands) 2x20 Band Distraction Stretching/Lacrosse Ball/Crocodile Breathing 15 minutes of Get Up Ladder(1 each side,2 each side,3 each side) Goblet Squats 2x5 Easy Swings 2x25