Firefighter Program Design Splits

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

Program Design

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!

Peri- Workout Nutrition

I keep it simple with my peri-workout nutrition. BCAA during the workout and Whey/ Creatine post workout. I occasionally use other stuff but that's the basics.

Tempo Training

Today's training is some Tempo work

3 exercises
8-10 reps
3-5 sets
45 seconds rest MAX
6-8 minutes of active rest between exercises

Goblet Squat
Band Push-up
Dead lift
ActivecRest = power walk on treadmill (the only time you'll see me on a treadmill)

The Feet

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.

Firefighter Workout @ the Station

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

Firefighter Workouts

The blog has been resurrected and will be a source of information,workouts and the occasional rant! Thanks for reading and stay safe!

Maintenance

Mike Boyle has a great post up on his blog!

Be Safe
JC

Happy Holidays!

M.E.L.T. Method

I took a class recently called M.E.L.T., which stands for Myofascial Energetic Lengthening Technique, and it is the brain child of Sue Hitzmann, and exercise physiologist from NYC.

Here's a description taken from Sue's site..."The M.E.L.T. Method® (MELT) is a revolutionary approach to pain-free longevity that helps you stay healthy, youthful, and active for a lifetime. This patent-pending, pro-active self-treatment technique is backed by science and acclaimed by thousands of devoted MELTers."

"New research has revealed the missing link to pain-free living: a balanced nervous system and healthy connective tissue. These two components work together to provide whole-body support, protection, and mind-body communication. Exercise physiologist and connective tissue specialist Sue Hitzmann has transformed groundbreaking neurofascial science and hands-on therapies into a one-of-a-kind treatment method called MELT."

One of my secret weapons when developing athletes for Division 1 college football programs and the NFL has been working on the fascia system as part of the living matrix.

So what can M.E.L.T. do for you? Well the techniques "hydrate and lengthen connective tissue, re-balance the nervous system, promote healing and detoxification, decompress the neck and low back, improve core stability, mobilize joints, stimulate organ function, increase flexibility." Can you use any of those. Umm...yeah!

Here's a link to Sue's site. I HIGHLY recommend buying the Hand and Foot treatment kit. It will make a HUGE difference in making you feel better on a daily basis.



Be Safe
JC

Bench Pressing

Dave Tate from Elite FTS put up a great article on his site about effective spotting, after USC running back Stafon Johnson who was lifting in the USC weightroom, apparently lost control of the bar while doing a bench press( he was being spotted at the time). It landed on his neck and he was reportedly spitting up blood. He was taken by ambulance to the hospital, where surgery was soon performed.

I've had the pleasure of being a strength coach for many years,have spotted thousands of athletes, but I've never heard of such a serious accident. It's certainly not common, and let's hope we don't hear of it again.

Goodluck Stafon...FIGHT ON!

Be Safe and be Careful
JC

Acelerated Muscular Development

Smitty from Diesel Crew has come out with what I think is an awesome workout program for firefighters. (I own most of the Diesel products along with this one)

Smitty has an exceptionally well put together program with TREMENDOUS value!

The Accelerated Muscle Development Program!

The program is a 16-week muscle building system developed by bodybuilder and strength coach Jim “Smitty” Smith. It's actually 3 E-Books, Accelerated Muscular Development, Combat Core and Accelerated Corrective Strategies.

The Corrective Strategies Manual that comes with the program is alone worth the price of the entire product. Add all the BONUSES and you have a program you'd be crazy not to invest in.

I don't know any other program out there that puts an emphasis on the importance of posture, which goes right along with my idea of program design.Posture correction should be a very important part of the workout simply because most individuals (including firefighters) are beat up and many have had or are dealing with some kind of injury due to compensations that weaken tissue and affect posture.

I absolutely loved the ,"Quick Reference Guide", which includes a section titled,"What do I do Next? I want to get started NOW!...Brilliant!!!

Personally I like to cut through the BS and get to work. Smitty obviously understands the concept and is probably of the same mentality so...he gives it to you straight.You're able to open the e-book and get started immediately...though I would recommend that once you get to the meat and potatoes that you go back and take the time to read everything in order to get the best out of the program.

If you've read this blog at all you know that I don't endorse SHIT products. My integrity is very important to me and if I tell you I use or recommend a particular product it's simply because I use it or believe that it has value to you the firefighter.

This is one of those products!

Be Safe
JC

Changes II

ADAPT athlete dynamic warm up

Egoscue Postural Correction Routine
-Gravity Drop
-Static Wall
-Sitting Floor
-Static Back

Prone Y’T’s & W’s/ Glute Bridge, Alternating Front Plank

1 Lower Body Exercise
1 Upper Body Exercise
1 Core

Energy Systems Training ( using 1:3 Intervals)

Foam Roll./ Static Stretch

That's it. It takes care of all your training needs and doesn't burn out your adrenals. The job is stressful enough.

Be Safe!

JC

Building the Firefighter from the Ground Up

Here are Vern Gambetta’s ideas on how to build the athlete from the ground up. I simply substituted the word firefighter for athlete.

No one system is emphasized to the exclusion of another.
No one method or physical quality becomes an end unto itself.
Each firefighter is a case study of one.
Be real – Avoid artificial restraints and positions.

# 1 Have a road map - Start with a plan, execute it, and evaluate it
# 2 Think big picture – Understand the movement constants
# 3 Learn to use the ground efficiently - Start with gait
# 4 Fundamental movement skills must be mastered before specific firefighting skills can be acquired and advanced training undertaken
# 5 Train Linkage - Train toenails to fingernails
# 6 Train the core as the center of the action
# 7 Build a work capacity base appropriate for your job
# 8 Train sport-appropriate - You are what you train to be
# 9 Think Long-Term - Training is cumulative
# 10 The individual firefighter is the focus - Recognize, train and rehab the individual


Be Safe
JC

PFT

I spent the week in Seminole County Florida teaching the IAFF’s Peer Fitness Trainer Class. I always love going to teach in Central Florida. The firefighters are great and there is no better hospitality anywhere for us as instructors…something I appreciate very much…Thank You!

It was a lot of fun trying to deliver some information that will hopefully make a difference to them. The conventional way of thinking is difficult to break…the firefighter conventional way of thinking is almost impossible to change but this group I sense is different and was ready for information not regularly presented to the average firefighter. They’ll be years ahead of their peers when it comes to training information, which in the end will give them the tools to survive.

It's always a pleasure to teach with my buddy from Fairfax County Fire Dept, Ron Gemsheim, and one of the reasons I chose this class.

Thanks to the guys and gals from South Trail, Longwood, Sanford, Seminole County, Orlando, Midway Fire District, Deltona, Kent Washington and Central Jackson County Fire In Blue Springs Missouri.

Everyone is taking the final test as I write this and we’re hoping for a 100% pass rate.

Good luck guys… keep in touch and talk to you soon.

Time to go home after a quick detour and get on my surfboard.

Mahalo

JC

Changes

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.

Be Safe
JC

Strength & Power

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.

Be Safe
JC

Why ?

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.

The REAL Spiderman Pushup

...care of Coach Dos.

Things I Use and Like.

TRX Suspension Training System.

Probably one of the best Firefighting conditioning tools available.

Easy to setup anywhere (mine travels with me when I head out of town), it's cheap, and gives a great workout!



Be Safe
JC