Firefighter Fitness Predictions for 2014

Now everyone loves predictions and I'm no stranger.  After over 20 years in the fitness industry, I've seen my fair share of trends (remember leg warmers and step aerobics...).  Well, this year I'm going to put my experience to work and create some predictions.   Take a look!

2014 Fitness Prediction #1 – Shorter, High Intensity  Workouts Will Dominate. 

This year, your workout is going to get a lot more intense...or at least it should.  High-intensity interval training is poised to hit the mainstream in 2014, according to a new survey from the American College of Sports Medicine.   High intensity interval training, or HIIT, refers to workouts in which bouts of intense exercise are alternated with bouts of either rest of low-intensity activity. HIIT results in more fat loss than long, slow exercises like jogging, some studies have shown, and it's beneficial for your heart, too. But the best part: It's the most efficient workout around. For those of you that have followed Fire Rescue Fitness, you know I've been preaching and creating these workouts for a long time. I personally think that HIIT is one of the best workouts for firefighters but, you have to work your way up to it. If you haven't been regularly exercising, keep it slow to start.   You'll also here a lot more about workout finishers (like my interval overhauls) and tabata style workouts.

2014 Fitness Prediction #2 – Paleo & Intermittent Fasting Will Be the Diet rages. 

Currently, some of the most searched health & wellness phrases are Paleo, Vegan, Weight Watchers, and the 5:2 fasting program.   Also, if you look at the most searched terms for diets in Google, you'll find that Paleo and Intermittent Fasting are pretty much #1 and #2 trending.    My prediction is that we will see these search terms dominate in 2014.  Honestly, I follow a modified Paleo diet and occasionally do some fasting.  I love both and use both in varying ways because it keeps "eating" (not dieting) simple and easy to understand.   Also, the quickest way I know to get anyone to lose weight and body fat is to have them follow "modified" Paleo and/or a 16-8 intermittent fasting regimen.  Its an effective way to eat because it limits calories and focuses on eating real foods.   

Speaking of an easy way to eat...check out and get my Standard Operating Procedures for Eating Healthy in the Firehouse.

Prediction #3  Dynamic Warm Ups, and Self-Myofascial release will be THE way everyone in the gym starts their workouts.

  

Gone are the days of starting your workout with a light jog coupled with 

long (ineffective) stretches.  Research proves that these types of warms ups do 

nothing for the body and can increase your propensity for injury.  Almost all of the gyms here (and now firehouses) in Madison have foam rollers available. 

Effective programs must include an Active warm-up and flexibility training. The warm-ups prepare the body for movement, boosts heart rate, blood flow to the muscles, and core temperature. These movements also improve the function of your nervous system. Think of this component as taking a few minutes to warm-up a car that has been sitting outside in cold temperatures all night. The main goal of this the active warm-up and flexibility component is to improve the long-term mobility and flexibility of your muscles. The more flexible the muscle and joint around the muscle; the better the fire rescue athlete recovers and the less chance of injury.  Here is an article that talks about this subject. 

Fitness Prediction #4 - Transformation and Fitness Challenge Programs Will Be On The Rise

The first transformation program that made a real impact in the fitness industry was Bill Phillips body for Life Challenges.  Since then,  the transformation  angle has lost some luster but that will change this year.  It seems now that there are a lot of different fitness-related companies sponsoring these type of competitions.   Personally, my fire department union has sponsored a fitness challenge that has been highly successful.  Last year we had over 33% of the department compete in the challenge and made a great stride in creating a more healthy culture around the firehouses.  You can get an overview and rules of the contest from the Fitness Challenge website (Click Here).  If you're interested in creating your own fitness challenge, I can help, email mewith questions.

Fitness Prediction #5 for 2014- Cross Fit Will Reach it's Breaking Point

The injuries are piling up and so is the frustration with Cross Fit.  I think that Cross Fit has hit its peak.  Don't get me wrong, Cross Fit has a lot of good components to it but lacks sound periodization and planning.  I think it's time that people take a look at implementing the good aspects of Cross Fit and losing these negatives.  I wrote an article about Cross Fit that lists the good and bad, you can read it HERE.  Fire Rescue Athletes need  to challenge themselves to improve their fitness but should emphasize conservative training over risking injury.  I am a big advocate to training "hard" but safe.  There are no exceptions and no excuses for bad form. 

Looking for a program that uses sound periodization, gets results and takes your level of fitness to the next level?  Check out the FREE 28-day Fire Rescue Fitness Quickstart Program here.

10-minute Interval Overhauls (Firefighter Skills Training)

Now, as you probably know from reading my previous blog posts that I think that interval training is very applicable to what we do on the fire ground.  A unique component that I've added to my workouts is a 10-minute Interval Overhaul.  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 really "jack-up" my metabolism too!   I challenge you to try one at the end of your workout.

Here is an example of an Overhaul I did after my strength workout the other day:

Sledge o’ matic- For this Overhaul finisher you need a sledge (the heavier, the harder), an old tire, some heavy dumbbells (or saws from the truck) and an interval timer set to 30 seconds of work and 30 seconds of rest for 10 intervals (10 minutes total time). 

Take the sledge and slam the tire for 30 seconds, then rest for 30 seconds.  For the next interval, grab two saws or heavy dumbbells; walk (with a purpose) for 30 seconds, after the 30 seconds is up, place the weights down and actively rest for 30 seconds.  Repeat each interval 4 more times.  Use different swing positions with the sledge and slam interval (right side, left side, overhead).

I feel that these Overhauls realistically simulate the exhaustions felt on the fire ground and rescue scene.   I know that there are tons of ways to perform these Overhauls and challenge you to come up with your own.   If and when you do, I would like to know about it so please email me your ideas.

To really see how to effectively incorporate these Overhauls with a solid strength and core workout download my FREE FireRescue 28-day Quickstart Program.

The Importance of a Strong Core for Firefighters, EMTs and Paramedics

Each year, tens of thousands of Firefighters, EMTs and Paramedics are injured while fighting fires, responding to incidents, transporting patients and training for the job. While a majority of the injuries are minor, a significant number are debilitating and career-ending.  Of these debilitating injuries almost 50% have to do with low back pain and a recent survey by the International Association of Fire Fighters determined that about half of all injury retirements were due to back injuries.  The high rate of low back injuries can be attributed to the high-risk activities that we are expected to perform, such as operating charged hoselines, climbing ladders, breaking windows, ventilating structures, performing overhaul and lifting objects greater than 40 lbs.  As you know, these tasks are often accomplished while the body’s posture is ergonomically unsound or on unstable ground.

I know I’m not telling you something you don’t already know, but I do want to emphasize the fact that over 50% of all injury retirements are due to low back pain.  Like you, I love my job and would hate to lose it because of injury.  Unlike other professions, we as Firefighters, EMTs and Paramedics don’t always have the luxury or the time to take precautions beforehand to minimize workplace injuries.  Let’s face it; we don't have the luxury of warming up at three in the morning when we go out on a scene. 

With that in mind you MUST keep your back and your core strong.  Take a look at the video below; here are 4 exercises that you should incorporate into your current fitness program.  Don’t have a fitness program, try them anyways…your career may depend on it.  (And, stay tuned for the Ultimate Workout Program for Firefighters, EMTs and Paramedics…coming soon)

 

Try to incorporate these 4 exercises (1 or 2 circuits 10 to 20 reps)

1.  4-count crunch

2.  Plank

3.  Bicycle crunch

4.  Swimmers (opposite arm/leg raise)

Firefighters...the ultimate athlete?

As a firefighter (paramedic and emt included), you train to mitigate the risks that you are sure to face on the job.  Your fitness cannot be a liability, it must be on par with the skills you have spent so much time learning.  Like an athlete, you must be game ready at all times. What does it mean to be game ready as a firefighter?  To be ready, you must be training like a firefighter. I see too many firefighters training like bodybuilders or like the athletes that they may have been in high school or college. You can't train like a triathlete to play football nor train like a football player to play hockey.  Training like a firefighter requires that you train in a way to specifically address the physical requirements of the job.  That means working to acquire extreme levels of cardio vascular, muscular and metabolic endurance. You need the ability to go full throttle for 30, 40 or 60 minutes. You need to be able to recover quickly so that you can get back in the game. Some water, a new bottle of air and you are good to go.  You also MUST have as strong core and good flexibility.  With all this in mind let me ask you:  "Are you training like a firefighter?"
This website is dedicated to helping you not only train like a firefighter,  get you Fit for Duty, stay Fit for Duty, and become a fire athlete.