Goblet Squat for More Strength on the Fireground

I often get emails and questions about ways to improve leg strength and recovery while in firefighting gear.  We all know that stairs and climbing are major fire rescue movements performed on the fire ground so... improve your leg strength and you could improve your performance on the fire ground.  One exercise in particular is very good at doing just that....the goblet squat.  The goblet squat is a multi-joint lower body exercise that fires up (no pun intended) the glutes, quads, and hamstrings. Unlike the traditional back squat, the goblet squat is executed by keeping the body in an upright position, which results in less strain on the lower lumbar and spine and places an increased demand on your upper back and core.  It is a great exercise for adding volume to build work capacity or conditioning in circuits. Goblet squats also help improve mobility in the hip, thus helping you out with other fire rescue movement patterns. 

Here is how you can do a Goblet Squat:  Grab a dumbbell and hold it vertically in front of your chest, with your feet slightly wider than shoulder-width apart.   Keeping your back naturally arched, push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor. Pause, then push yourself back up to the start.   Your elbows should point down to the floor and your torso should remain as upright as possible. Click the link below to see the Goblet Squat in action.

Incorporating into your workout...
You can use the goblet squat as an addition or substitute for any lower body exercise.  For fire rescue athletes, this exercise is a functional way to help improve your performance.  For more endurance try to perform for sets of 12-15 reps or work heavier loads for sets of 8 reps. Give them a try!

Need more direction with your Firefighter Workouts...CLICK HERE to check out the Ultimate Fire Rescue Athlete Workout.

Firefighter Workout- Intense Interval Overhaul to burn fat...

One of the best ways to incorporate fireground movements into your workouts is to perform what I call "10-minute interval overhauls."  These are 10 minutes of intervals that can vary in work and rest times that are performed after your strength training sessions.  You can read more about these "interval overhauls" by clicking here or see how to integrate them into an actual program by clicking here (FREE 28-day FRF workout).  Today I finished workout #3 of the Ultimate Fire Rescue Athlete Program and created this 10 minute overhaul....three hours later I'm still sweating.  


These intervals should be performed to the best of your ability, feel free to substitute in other exercises that you feel more comfortable with (and let me know your creative ideas). These overhauls help burn more fat and calories and as mentioned above are a great way to incorporate firefighter movements into your workout.  Give this a one a try!


After you compete the strength portion of your workout:

1.  Stepmill (or run stairs) for 2 minutes at 90 steps/min or more 
2.  Rest 30 seconds
3.  Jump Rope for 2 minutes (aim for over 300 jumps)
4.  Rest 30 seconds
5.  Stepmill (or run stairs) for 2 minutes at 90 steps/min or higher
6.  Rest 30 seconds
7.  Jump Rope for 2 minutes (aim for over 300 jumps)

Total of 10 minutes and 250-500 calories burned..

Stay Safe and Healthy,
A. Zamzow
www.FireRescueFitness.com

Firefighter Workouts on Shift-- To workout or not?

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.  This is similar to the weekly schedule found in the FRF Ultimate Fire Rescue Athlete Program.

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, possibly some fire-ground circuits.

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?  Take a look at the FRF Ultimate Fire Athlete Workout...I think it is the most efficient and effective workout for fire rescue athletes.

Get the Program HERE!

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

Stay Safe and Healthy,

A. Zamzow

www.FireRescueFitness.com

On-Duty Firefighter (Fire Rescue) Workout...

I get a lot of requests for workouts that can be performed on duty with equipment found at the firehouse. The other day, my crew and I performed this intensive 30 minute interval workout.  This workout will get your heart racing, challenge your core and work your muscles.

The workout consists of three, 10 minute intervals each with a different focus.  The first 10 minutes focuses on anaerobic recovery, the second ten minutes on full body strength and the last ten minutes on fire ground related movements.

The only equipment needed for the intervals are a 50 feet bundle of  fire hose (2 1/2 inch works best), some stairs if you got them (or a jump rope), a place to do body rows (pull up bar) and an interval timer (there are android phone apps for this).

Interval 1.  Sprints.  This interval requires a little space, you can use the garage bay or parking lot.  Set your interval timer to 30 seconds of work and 30 seconds of rest for 10 rounds (10 minutes total).  Start the timer and walk around the bay or parking lot for the first 30 seconds.  The second 30 seconds you should sprint at 50% pace.  Continue to walk during the first 30 seconds (recovery or rest) of each minute and running (sprints) the second 30 seconds for 10 rounds total.  As each minute progresses your speed and effort level should follow suit.  For example the first sprint should be at 50%, the second 60%, the third 70%, the fourth 80% and so on.  As soon as you finish your last interval immediately reset the timer and proceed to interval #2.

Interval 2. Full body strength.  This interval consists of 3 exercise performed with either 30 or 40 seconds of work (40 for intermediates and 30 seconds for beginners) and 20 or 30 seconds of rest.  You should do each exercise 3 times for a total of 9 minutes, the last minute you should hold a plank.
Here are the exercises:

• body row
• Squat to press (use the 50 ft. hose bundle for your resistance)
• push-ups

 **Repeat this circuit 3 times then hold the plank for the final minute.  After you complete the plank rest the times and progress to interval 3.

Interval 3.  Fire ground Movements.  This interval should be performed with the same time parameters as interval 2.  This interval will require you to perform exercises (or movements) that are synonymous with the fire ground.  Here are the exercises"

• Climbing stairs
• Floor crawl
• Hose Drag (grab both couplings of the 50 ft of hose pull, for more of a challenge pull the LDH hose)

 **Repeat this circuit 3 times then hold the plank for the final minute.  After the last interval, grab some water and foam roll.

To get more FREE workout ideas for the Fire Rescue Athlete (CLICK HERE) and join the Fire Rescue Fitness Nation...Get the FREE 28-day Fire Rescue Workout and Lean Eating Guide.

A Great Exercise to Strengthen the Knees and Back

Exercise Upgrade- The Marching Bridge

I just received an email from a firefighter in Canada in regards to a "good" exercise to strengthen the knees.  A lot of times knee pain can be associated with poor glute activation and pelvic stability. To work on eliminating this weakness try the marching bridge.  This exercise is an effective tool for improving hip and core strength and stability,  it is particularly effective in knee injury prevention and rehab. This can be used as a movement prep and/or core exercise.   Start with 8 to 10 reps each side with 2 seconds holds per rep.  Work your way to longer isometric holds (up to 10 seconds per rep).  Give it a try, your low back and knees will thank you.
The Marching Bridge

1.  Lay on your back with the knees bent 90 degrees. Find a neutral spine position, perform a full double leg bridge and hold in a table top position.

Squeeze your glutes and keep abs tight

2.  Draw your belly button inward toward your spine. Now slowly extend one knee, pause at full extension (hold for 3 seconds) and then return to double leg support. Repeat on the other side.

Maintain a tight core and avoid collapsing into a pelvic tilt during the hold. 

3.  Discontinue the exercise (rest or regress it) if form is lost and cannot be corrected.

Try a to perform 5-10 reps (hold each rep for 2-3 seconds) each side.  Work up to longer holds and more reps.

Here is a great video explaining the exercise (click below)

10 Ways to Avoid the Cold and Flu

It’s that time of year again when the common cold and flu begins being passed from one person to the next. Each year the common cold affects the average person two times, and can affect the fire rescue athlete even more.  The sneezing, coughing, sore throat, and runny nose leave you wanting to curl up under the bed covers. To avoid this misery, prevention is the best cure. So with over 200 mutating cold-causing viruses floating around, what’s a fire rescue athlete to do to avoid getting sick? While in our profession it can be hard to dodge every germ, there are proactive ways to boost your immune system and help prevent catching a cold or the flu.  Take a look at these 10 ways:

1. Wash Hands Frequently.  One of the most effective ways to prevent colds and the flu is simply washing your hands properly and frequently. Wash your hands and encourage those around you to do the same. Most cold viruses are spread through direct contact. Shaking hands and touching doorknobs, keyboards, and telephones are all easy ways to catch germs. Wash hands as often as possible, scrubbing with soap and hot water for at least 20 seconds. Keep hand sanitizer available for when hand washing is not possible.
2. Wipe Down Germy Areas.  It's common sense not to shake hands or get near a sick person but we as EMTs, Paramedics and Firefighters have no choice.  We all know that we will inevitably be in contact with ill people at some time throughout our shift.    To reduce exposures and spreading germs it’s imperative to properly wipe down equipment and rigs often.  Don’t be afraid to thoroughly wipe down the firehouse as well.   Wipe down germy areas — light switches, doorknobs, the phone, computer keyboard, and your TV remote — with your favorite cleaning product. Minimizing exposure to germs can help prevent colds and the flu.
3. Drink Plenty of Fluids.  General good health practices keep your body strong and ready to fend off cold germs and the flu virus and this especially includes drinking plenty of water. In fact, one recent study found that staying hydrated may boost a particular immune response to enable your body to better fight the viruses. Stay hydrated by drinking a lot of fluids, especially water, and by avoiding caffeinated drinks. Shoot for six to eight glasses of water per day, more if you consume caffeinated beverages.   
4. Exercise to Strengthen Your Immunity.  Exercise not only makes you perform your job better as a fire rescue athlete, but it also boosts your immune system.  Additionally, warding off extra weight is important for overall health, particularly when it comes to preventing colds and flu. A recent study found that overweight and obese people were more likely to fall ill or be injured.  Not only does exercise (need a workout, click here) improve the circulation of white blood cells throughout your body, but it has been shown to increase the production of natural killer T cells, which are essential for maintaining an optimum immune response. The amount of exercise required to obtain an immune boost is relatively low, 20 minutes of brisk walking 4-5 times per week has been shown to significantly improve the body’s immune response. This is also a good opportunity to get a little bit of sunshine to stimulate Vitamin D production.
5. Get Plenty of Sleep.   This can be difficult for the fire rescue athlete especially when the tones go off numerous times throughout the night.  It is important to get as much sleep as possible especially on those days away from the firehouse.  Studies have found that getting enough sleep is essential for healthy immune function and that insufficient sleep or poor sleep quality is associated with lowered immune function. Ultimately you want to get at least 8 hours each night.  There is hope for those of us that can’t sleep through the night, recent research shows that napping can boost health and the immune system.     
6. Add Some Sunshine.  Researchers are quickly catching on that Vitamin D may be the secret to avoiding the cold and flu. Vitamin D plays an important role in strengthening your defence system to better fight any invading viruses and bacteria. Unfortunately, it is also the number one vitamin deficiency in Americans.  Compounding the problem is the fact that Vitamin D is produced when the body gets adequate levels of sunshine; so naturally, even less is produced in the winter months. It has recently been hypothesized that this could be one major reason for the increase in cold and flu cases during the winter season. Because of this, it’s important that we have other ways of getting this powerful immune boosting vitamin. So here are some solutions.  Spend 15 minutes per day in the sun without any sunscreen on if possible and for those that are in climates that don’t allow you to be outside much then supplement with a Vitamin D3 supplement.  Experts suggest that you consume 2,000 IU per day to fight off the seasonal flu and to make sure your Vitamin D levels in your body are at a therapeutic level.  Of course check with your doctor regarding your individual Vitamin D levels and health plan. 
7. Put down the sugar.  When it comes to fighting cold and flu, it is essential to decrease your amount of sugar intake. Sugar has devastating effects on the immune system, and the fact that Americans consume an average of 2-3 pounds of sugar per person every year spells bad news come cold and flu season. Not only does sugar increase the production of hormones that suppress the immune system, refined sugar needs micronutrients to be metabolized. This requires your body to use stored vitamins and minerals, further harming your defences. Instead of eating high sugar foods try eating a wide variety of fruits and vegetables.  This will make sure that your body is getting all of the vitamins and minerals that are essential to fighting of the cold and flu. Each and every fruit and vegetable is packed with thousands of phytochemicals. No supplement could ever match the power of eating a whole food. 
8. Spend time outdoors. Germs thrive in closed areas, so take time each day to step out for a breath of fresh air. In addition, central heating systems dry out the air and subsequently your body, leaving you more susceptible to germs. Running a humidifier in cold months will add moisture back into the air.  Getting outside will also help you get some Vitamin D.
9. Vitamin C supplementation.  There are a lot of vitamins and minerals that can help boost your immune system but Vitamin C seems to be the typical staple in most people’s “immune booster” arsenal.  Vitamin C is a powerful antioxidant that provides support to your immune system but unfortunately it is often times consumed in the form of orange juice.  An 8 oz glass of orange juice contains just 70mg of Vitamin C, while loaded with 30 grams of sugar (carbs).  As a comparison, 8 oz of Coca-Cola contains just 26 grams of sugar.  In place of orange juice, opt for an actual orange (medium size = 70mg of Vitamin C) or some Vitamin C powder (~1,000 mg of Vitamin C) mixed with filtered water or sparkling mineral water.  These options save a ton of empty calories, reduce sugar consumption yet still sooth your cold symptoms!
10. Chicken Soup, Mom and a good laugh.  I know that these things aren't backed with research but chicken soup warms the spirit, TLC from Mom is always helpful and laughing can’t hurt (see the quote below). 

“A good laugh and a long sleep are the best cures in the doctor's book.” 

 -Irish Proverb

I hope this list can help you avoid the dreaded flu and cold.  If you need some suggestions on exercise or fitness for the fire rescue athlete click here to get my FREE 28-day Firefighter Workout and Nutrition Guide.

Exercise Upgrade for the Fire Rescue Athlete- Captain Morgan Bicep Curls

Firefighters, EMTs and Paramedics frequently lift heavy object whether it be a cot, a hose line or a heavy piece of equipment.   Lifting heacy objects can take its toll on the body if you are not trained for it but Fire Rescue Athletes have to lift heavy objects in akward positions.  Today's exercise upgrade addresses this issue, it takes the traditional bicep curl and adds some core and balance work to it.  Check it out below.

Give this exercise a try and to find a more efficient way to incorporate this exercise into a fire rescue athlete workout program check out the FREE FRF 28-day Quickstart Program.

Please add your thoughts about this exercise and forward this on to another Fire Rescue Athlete.

Krill Oil vs. Fish Oil

KNOW ANYONE ON CHOLESTEROL LOWERING MEDICATIONS?

Most firefighters know about the correclation between heart disease and on-duty deanths (if not read about it here).  Often times firefighters and other individuals taking prescription medications can become depleted of important nutrients in the body. In the case of Statin medications (Lipitor, Crestor, Zocor, Pravachol, etc) which help to lower LDL levels in the body, can also deplete the body of an important element called Co-Enzyme Q-10. A deficiency in Co-Q 10 can lead to heart failure because it's an enzyme that provides energy to the heart. Other studies have shown that a body deficient on Co-Q-10 can lead to the inflammation of your tendons and ligaments, a decrease in collagen and elastin, as well as a weakening of other muscle tissues throughout the body. Co-Enzyme Q-10 can be found in supplement form and anywhere between 200-1000mg is recommended. Ask your doctor if this is something that applies to you!

On a similar note, I've been doing a lot of research on fish oil vs. kril oil. I've found that fish oils (in a lot of cases) miss the boat (no pun intended) and they usually come with the dreaded "fish burp." I think that krill oil is one of the best sources of Essential Fatty Acids.

Krill Oil may also:

Help protect your heart
Improve your memory
Strengthen your immune system
Minimize the damage caused by free radicals
Reduce joint pain and PMS symptoms
Aid the fat loss process

CLICK HERE to check out what I think is a great way to naturally lower cholesterol and hopefully prevent you from being another Firefighter statistic.

PS - Again, there are all sorts of lousy supplements on the market. But a solid Krill Oil product is NOT one of them. It's an extremely powerful nutritional product with extraordinary benefits. For the best quality Krill Oil get Prograde Nutrition's EFA Icon
PPS - Prograde also includes the research studies on Krill Oil. Just click on one of the links above to check those out. You'll find them at the bottom of the page.

PPPS - My Dad has been taking the krill oil for about 8 weeks and has noticed a difference in his energy and lowered his cholesterol.

Stay Safe and Healthy,
A. Zamzow