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.

A new weapon for Firefighters war on Heart Disease

Heart disease kills more on-duty firefighters than anything else -- and it is definitely linked to emergency duties, a Harvard study shows. Most people think firefighters' biggest death threats are fires and collapsing buildings. But over the last 30 years it's been shown that 45% of firefighters' on-duty deaths come from heart disease.    Over these last 30 years the actual percentage of fire calls has decreased yet the rate of heart attacks has remained the same.  So why haven't we (as Firefigthers, Paramedics and EMT's) done anything to prevent it?  Part of the issue is that firefighters exertion on the fire scene causes an excessive amount of stress on the heart, thus causing heart attacks.  Many of the firefighters that died from a heart related issue had prior "heart health warning signs" like high cholesterol and high blood pressure.  These heart health risks coupled with the extreme exertion are a bad and risky combination.

I personally think that we need to take a proactive approach to the issue.  The FireRescue community needs to commit to a complete exercise program that emphasizes not only heart health but overall strength and wellness.  


Recently I've discovered another way Firefighters, Paramedics and EMT's can combat their high risk of heart attack (and cancer).  CLICK HERE to Read more......and as always, STAY SAFE.

Snacking around the Firehouse

Everyone (especially around the firehouse) loves a good snack. But what actually is a "good" snack.

If you ask some, they will define a good snack as something that tastes great but doesn't fill you up like a meal.  If your stomach starts rumbling and lunch is still two hours away, you're going to need a snack to make it through the day. What firefighters/emts/ must remember is that the foods you eat at snack time can make a big difference in your energy level, decision making, performance, and overall health. Choose the wrong snack, and you'll feel dragged down, tired and cloudy.  Choose wisely, and you'll get the boost and performance you need.  

Choose your snacks wisely, you never
know when you will need the exra energy.

 Before your next snack break, think twice about what you are about to eat and remember the following information when you're craving a snack!

Snacking for Energy

If you find yourself fighting sleepiness in the afternoon, what your body needs is a boost of energy. Snacks eaten midday should contain good fats and protein to give and sustain your energy level. Here are a few good options when you need an energy-boosting snack.

• A small apple or sliced banana with a tablespoon of peanut butter. The natural sugars in fruit take longer to metabolize than sugars found in candy, and the peanut butter provides the protein needed for long-lasting energy.
• A quarter cup of nuts and dried fruit. This slow-burning mixture provides protein, good fats (that's right - fats aren't always bad), and plenty of fiber, all wrapped up in a delicious package. Just be careful. Eating too many of these carbohydrates can cause low blood sugar and make you feel even sleepier.
• One tablespoon of hummus spread on four whole-grain crackers. Made from garbanzo beans, hummus is a great energy booster and is also full of fiber. And the whole-grain crackers are made with complex carbohydrates, which help fill you up without dragging you down.
• Sliced avocado with deli sliced turkey wrapped around them

Snacking for Weight Management

Many people eliminate snacks when attempting to lose weight. Unfortunately, this is counterproductive, as snacks keep you satisfied between meals. If dinnertime arrives and you're exceptionally hungry, it's easy to overeat. Eating several small snacks throughout the day will help keep your hunger in check. However, you should avoid eating snacks when you're bored, stressed, zoning out in front of the TV, or not paying attention to what you're eating while studying for your next exam.

The key is to choose snacks that fit with your daily calorie and nutrient needs. If your goal is to lose weight, choose low-calorie, nutrient-filled snacks. If you need to gain weight or if you are physically fit and need to replenish energy from a strenuous workout, go for higher calorie, nutritious snacks.
Low-carb snack ideas include vegetables, reduced-fat yogurt and cottage cheese, half of an avocado, and a few deli slices.

I know some of these options may not be popular with all the members of the crew but we all have to remember that what we eat determines how we perform on the fireground and on scene.  Remember, eat like your life depends on it...because it does.

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.

Get fit for duty, stay fit for duty.

Train like your life depends on it...because it does.  I'm sure you've heard that slogan before either at a seminar or around the firehouse.  What exactly does it mean?  In the context of this website we (I) mean that every fireifghter, emt, and paramedic should look at their level of fitness as another tool like an axe, ladder or IV for that matter.  Your level of fitness can have a huge impact on the outcome of an accident or scene (fireground or other). 
The fire rescue business is not based on individual efforts, its the controlled and coordinated effort of a crew.  Each person of the crew has a specific task that must be completed.  In most of these cases failure of a task could lead to injury or possibly death.  Your level of fitness determines of efficiently and effectively that task is carried out.

Now I ask you...are you fit for duty?

Coming Janaury 2012...The Ultimate Workout Program for Firefighters, EMTs and Paramedics

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