How to Incorporate Fire Ground Movements into Your (firefighter ) Workout...

If you've been following my blog posts you know that I think interval training is very applicable to what we (as fire rescue athletes) do on the fire ground. Many of the programs that I create (FRF Ultimate Fire Athlete) incorporates intervals at the completion of each workout, I call them 10-minute Interval Overhauls. These interval Overhauls are a combination of exercises that challenges the total body, allows me to work on firefighter skills and simulates work on the fire ground. And they can really "jack-up" your metabolism too! You’ll discover these Overhauls can more realistically simulate the exhaustion felt on the fire ground and rescue scene.

There are thousands of options for these overhauls (which I blog about often). If you create your own, I would like to know about it so please email me your ideas.  Remember these 10- minute intervals are done at the end of your workouts, you can do them in gear, in the firehouse or in the gym (depends on what you have available). The most important piece of equipment is a good interval timer (which you can get for free). I set the timer for 10 rounds at 30-40 seconds of work and 30-20 seconds rest. You can change the times based on the exercises you choose and your level of fitness. Here are a couple of ideas to get you started.  The first option uses exercises and resources found at most firehouses. The second option I usually perform at the gym and the third just uses a treadmill.

Overhaul Option #1 (Firehouse Option)

For this finisher you need a sledge (the heavier, the harder), an old tire, some old fire hose, steps (or something to step-up on) and an interval timer set to 30 seconds of work and 30 seconds of rest for 10 intervals (10 minutes total time). 

You should set-up 5 different stations (which you will repeat 2x each).    You can do them in any order:  sledges on the tire (overhead and side), run steps (you can carry equipment or weights to make it more challenging), crawls (like you are searching for a victim), battling hose-lines (see picture), and a core exercise (we like to add a plank).

You can add any fire ground exercises you wish like raising a ladder, dragging a victim, hose-line drag...be creative.

Overhaul Option #2 (Gym Option)

For this finisher you will be performing some challenging bodyweight exercises.  All you need is a jump rope, some room to move and an interval timer set at 30-40 seconds work and 30-20 seconds rest (depends on how hard you want to work). 

You will alternate between 5 different exercises and repeat them 2x each.  I like to do burpees, jump rope, mountain climbers, sprinting (if I have the room) or med ball slams and a core movement.   You can choose a bunch of different exercises, I try to choose ones that get my heart moving and incorporates the entire body.

Overhaul Option #3  (Treadmill Option)

Incline Treadmill- This is a great overall Interval Overhaul, it may not have a fire ground skill but can help you become efficient climbing. (If you really want to challenge yourself you can try to perform this with a weighted vest or SCBA).

I start the treadmill, and walk for 2 minutes to get my body ready for the motion, then I set the pace to about 4.0 mph, and the incline to 6.0 incline. This is my starting point, which I'll increase the incline level as the workout goes on. I mix in 30 second rest periods where I step off the sides of the treadmill during this workout, in order to make the intensity levels more varied and higher intensity during the work intervals.

Here's how to do this:

• First 1 minute (after 2 min warm-up): speed 4.0, incline 6.0
• 30 second rest (step off side while letting treadmill keep running)
• Next minute: speed 4.0, incline 7.0
• 30 second rest (step off side while letting treadmill keep running)
• Next minute: speed 4.0, incline 8.0
• 30 second rest (step off side while letting treadmill keep running)
• Next 1 minute: speed 4.0, incline 9.0
• 30 second rest (step off side while letting treadmill keep running)
• Next 1 minute: speed 4.0, incline 10.0
• Last minute bring treadmill back to 3.5 mph and 0 incline
Total of 10 minutes....and a lot of sweat.

Progression: the next time you perform this workout, try to increase the incline level a bit more on each interval.

One of the biggest challenges we face as fire rescue athletes is finding ways to mimic the intensity and motions of the fire ground.   These interval overhauls- Interval training combined with fire ground movement patterns (crawling, climbing, dragging) is the best way.  There are numerous options for these overhauls, you could include performing them on-air and in full gear.  Give them a try, this could also be a great option for crew workouts in the firehouse.  

Fire Rescue Athlete Post Holiday Workout

Happy post Thanksgiving!  I hope you enjoyed the Holiday and carry the "thankful" attitude through the holiday season.  I do not hope you carry the extra weight and lethargy that can occur during the Holidays.  Yes, it is that time of the year where we have a tendency to overindulge and workouts seem to take second place to the holiday rush.   To combat the accumulation of holiday pounds I created this Fire Rescue Metabolic Workout...

This workout requires minimal time, maximal effort and will give you an extreme calorie burn (throughout the day).  Intermediate/ Advanced athletes should use weights that they can handle for 15 reps (even though you will only be performing 10 reps) while beginners will use body-weight for each exercise.  Each rep should be performed with control (safety first) and good form.  

You must perform 2 circuits of the warm-up.  After the warm-up follow the appropriate circuit (beginner or intermediate/ advanced) as quickly as possible.  Your goal is to complete the entire circuit as quickly as possible.  Remember to record your total time (of the metabolic circuit) so you can measure your fitness progress from workout to workout.  

Holiday Metabolic Circuit

Perform the active warm-up exercises in a circuit, no rest between exercises; follow the suggested reps for each.  Repeat the circuit 2x.

 Click HERE for a video overview of the warm-up.

Warm-up Exercises (reps)

1. Prisoner Lunges (6x each side) 
2. Step forward Toe Touches (6x ea side)
3. Chest hugs (20x)
4. Waiters bow (6 each arm)
5. Step Back, Reach Twist (6x each side)
6. Spiderman’s (6 each side)
7. Knees side to side (6 each side)
8. Straight Leg Raises (6x each side)
9. Hip Cross-overs (6x each side)

Repeat the warm-up circuit (total of 2x)

Metabolic Circuit

After the warm-up, perform the exercises in a circuit, rest as little as possible between exercises.  Remember to take rest if you need it.  The idea of the workout is to complete it as fast as possible (using good form) and try to improve your time each workout.  The suggested reps are listed in parenthesis. Click on the video below for an overview of the exercise for the beginner circuit.   Remember to record your total time (minus the active warm-up) and try to improve on it from workout to workout.  Enjoy.

Beginner Exercises                                                

1. Push-ups (10x)                                                    
2. Body Row (10x)                                                                             
3. Prisoner Squats  (10x)                                                 
4. Prone Plank Pulses (10x)                                                            
5. Walking Lunges (10 each side)                                                   
6. Bike 2 miles (as fast as possible)                                                                                                                    Click on the Video

Repeat the circuit again (for a total of 2 or 3x)             

For an even greater calorie burn and challenge try the Intermediate/ Advanced Circuit.  You must perform 2 circuits of the active warm up first.

Intermediate/ Advanced Exercises  

Click on the video below for an overview of the exercises of the Intermediate/ Advanced circuit.

1. Spider Push-ups (5 each leg)
2. Pull-ups (10x)
3. Squat to Press (10x)
4. Weighted V-ups (10x)
5. Prone Plank Pulses (marching 10 ea leg)
6. Weighted Walking Lunges (10x each leg)
7. Run 1 mile or bike 3 miles (as fast as possible)

Repeat the Circuit 2 more times (for a total of 3 circuits).  You may want to leave out the last run or bike to keep the total workout time under 45 minutes.

                                                                                                          

Don't forget to record your times and try to improve from workout to workout.

Happy Holidays!

A. Zamzow

Want more acticles and workouts created for Fire Rescue Athletes (firefighters)...? Join the Fire Rescue Fitness Nation (Click HERE to Join).

P.S.  You can get a FREE "printable" copy of each workout by CLICKING HERE                                                                                         

 

Firefighter Cardio Interval Workout

I have had a of of requests for quick workouts that can be done with minimal equipment.  Here is a re-post of one of my more popular cardio interval workouts I created for a firefighter/medic that has no equipment and only some stairs and a parking lot. This can be used as a cardio interval training workout day (for those following the 28-day Quickstart Program) and/or as a good workout to get the blood flowing.   Give it a shot!

This is a great interval to perform at the firehouse, it doesn't require a lot of equipment and is very short in duration yet effective.  The work intervals can be adjusted to your level of fitness.  Beginners should perform 20 seconds of work followed by 40 seconds of rest for each exercise.  Intermediates should perform 30 seconds of work followed by 30 seconds of rest and advanced (Firefit) athletes should perform 40 seconds of work followed by 20 seconds of rest for each exercise.

Click on the Video Above

Warm-up for 3 minutes with a walk or stairs then do:
Mountain climbers
Jumping Jacks
Run in place or jump rope
Burpees
Prisoner Squats
Side to Side (jumps or steps)

Beginners should repeat 1 more time (2x total)
Intermediates repeat 2 more times (3x total)
Advanced repeat 3 more times (4x total)

Cool down with 3 minutes of easy walking after you complete your circuits.

You can easily substitute any of the above exercises with more fire-ground related movements like sledge on a tire, dummy drags, crawling, battling hose-lines or heavy equipment carries.

Give this workout a try, if you substitute or create your own circuit let me know about it by leaving a comment or sending me an email.

Stay Safe and Healthy,

A. Zamzow

High Intensity Cardio Challenges for the Firehouse

Time is always been and will always be the number one reason we miss workouts.  As Fire Rescue Athletes, we work unusual hours and our workouts are often interrupted by calls.  Lately I've been creating and testing some highly efficient cardio interval workouts on my bootcamp classes and crew.  Today's blog will give you  two of the more effective ones and teach you some ways to integrate them into your busy schedules and workouts. 

The 5 Minutes of Hell Interval Challenge

I like to use this interval challenge at the end of workouts or bootcamp classes.  It really challenges your body’s ability to recover while continuing to work at a high intensity, just like it is on the fire ground.  All you need for this interval workout is a wall and a timer.   You can check out a video overview of the 5 minutes of hell  (click here) and/or read the instructions below:

1. Set the interval timer for 10, 30 second intervals (no rest).  You will move from one exercise to the next without rest……just keep moving.  The five exercises for the interval are mountain climbers, burpees, side to side shuffles, crawling and the wall sit (or the plank).
2. Start the interval timer and perform the first exercise (mountain climbers)as fast as you can for 30 seconds.  After the first 30 seconds, switch to burpees for the next 30 seconds; continue to switch exercises every 30 seconds.  After you perform the wall sit (or plank) repeat a second time.  You do not get to rest between exercises; just go from one to the next every 30 seconds until the 5 minutes is up.

You can make this interval more challenging by adding more difficult exercises (squat jumps, sledge hammers, body drags) or by adding more time for the intervals (change from 30 to 45 seconds) or by wearing a weighted vest.  Give this one a try...or try the "sprint challenge" below.

The 5 minute sprint challenge

All you need for this cardio interval is a stopwatch and 20 to 40 yards of open space.  The goal of this interval is to gas you out and force your body to recover quickly.  You can check out a video overview of the workout by clicking here and/or read below. Here’s what you do:

1. Measure out 25 to 40 feet, the longer the distance the more difficult the workout, mark the distance with a cone or water bottle (any object will do).  Personally, I measure out about 30-35 yards (or the distance of the Firehouse truck bay). 
2. Start the stop watch and sprint down to the object, touch it and sprint back.  Take a look at the time and rest until the stop watch reads 30 seconds, then sprint again.  Repeat this every 30 seconds for 5 minutes. 

You should sprint 2x per minute and 10 times total.  The faster you run, the more rest you get (if it takes your 9 seconds to sprint down and back then you get 21 seconds to rest).  Repeat a total of 10 times (5 minutes total). 

You can make this more challenging by doubling the total time to 10 minutes (20 sprints), increasing the distance or adding a weighted vest.  Enjoy this one, it sure gassed me.

Let me know what you think of these workouts or ways that you integrated them into your workouts.  

Stay safe,

A. Zamzow

www.FireRescueFitness.com 

The Firehouse 300 Rep Challenge

300 Rep Challenge for the Firehouse

This is a great 300 challenge workout that you can do in the firehouse with minimal weight.  The goal of the workout is to finish in the shortest amount of time possible, not by rushing your reps but by not resting….

All you need for this challenge workout is a stability ball and a weight.  The object of the workout is to complete 50 reps of each exercise (300 total) as quickly as possible.  There is a catch of course, each rep has to be performed in a controlled manner and bad reps don’t count.   Safety first, form is your biggest focus.

You can do the reps in any order and even mix and match if needed as long as you do 50 of each.  Personally I like to choose two exercises and alternate between them until the reps are completed.  As a guideline choose a weight that is around 25% your body weight.  For example if you weigh around 180 pounds use a 45 pound weight.   Don’t forget to record your total workout time.  Enjoy!

Perform this warm-up before timing the workout.  Perform 10 reps of each warm-up for 2 circuits.

Click the Video below for an overview of the workout

Warm-up Exercises (perform 2 circuits)

Chops (10 reps)

Prisoner Squat (10 reps)

Step forward toe touch (5 reps each)

Spidermans (5 reps each)

Step back reach and twist (5 reps each)

Exercises

Squat to press (50 reps)

One arm rows (25 reps each, 50 total)

Sumo Bicep Curls (50 reps)

Tricep Skulls (50 reps)

V-ups (50 reps)

Hands on Ball Push-ups (50 reps)

To add to the challenge:  Run 1 mile or bike 3 as fast as possible.

Don’t forget to record your total workout time (try to improve on this time each workout).

Need a new workout Program?

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 Check them out HERE!

To Workout or Not, That is the Question?

Do you workout on shift?  Should you workout on shift and what is the best workout to perform?

This is a major concern for the fire rescue athlete.  On one hand we know we should be working out to stay and get fit for duty. Yet , if we burn out in the gym we won't be able to perform when it really matters. I recently posted an interval workout (Click Here to Read it) that received a lot of hits and emails. Most of the emails dealt with this question more importantly asked "what is the best form of exercise to perform on duty?"

Here is my take on the question.  We all know that when the bell goes off the fire rescue athlete MUST be ready to perform.  With that in mind, it doesn't make a lot of sense to perform a grueling workout on duty.   I personally prefer some lighter cardio interval training, some core and/or rehab exercises, foam rolling, and stretching.

One of the benefits of being a firefighter is that (for the most part) we know our schedules well in advance and should plan our more intense workouts for off-duty days and save the on-duty days to recover from them.   This requires some planning but is the most effective way to be "fit for duty." 

Here is a great example of a "planned"  week of workouts for the fire rescue athlete.

Sunday
Fullbody Strength or Metabolic Workout- This type of workout challenges all muscle groups including the core.  Metabolic workout has short intervals and more power movements, strength workouts utilize longer rest intervals and heavier resistances.

Monday
Cardiovascular Interval Training-  Higher intensity cardio workout like sprints, hills or FRF Interval

Tuesday
Firehouse Shift- Foam rolling and light stretching between calls

Wednesday
Fullbody Strength or Metabolic Workout- This type of workout challenges all muscle groups including the core. Metabolic workout has short intervals and more power movements, strength workouts utilize longer rest intervals and heavier resistances.

Thursday
Firehouse Shift- Recovery day, maybe some foam rolling and/or stretching

Friday
Day OFF- This is a great day to take a day off, especially if you had a tough shift the night before

Saturday
Firehouse Shift- Cardio Interval and foam rolling

Sunday
Fullbody Strength or Metabolic Workout- This type of workout challenges all muscle groups including the core. Metabolic workout has short intervals and more power movements, strength workouts utilize longer rest intervals and heavier resistances.

Obviously everyone's schedule is a little different, I included the following Sunday to set up the next week where you may not have as many shifts.  The main idea is to plan your workouts to help you continue to work towards your fitness goal and to "be ready" on-shift. 

If you are currently spinning your wheels about your workout plan or are looking for a new plan, try the Fire Rescue Fitness 28-day Quickstart Program.

Get the Program HERE for FREE

Please leave some comments and as always email me with questions. 

Stay Safe and Healthy,

A. Zamzow

www.FireRescueFitness.com