Balance and Coordination

One very important component to functional fitness is balance and coordination. Exercisers to developed better balance and coordination can help all groups of your body work together and better develop functional fitness.

Try this workout:

On a box that is 6 to 10 inches off the ground stand with one leg dangling off the side.  Squat down as low as you can but don't let the leg touch the ground.  Kick it back more to get further down without touching the ground.  After you feel like you have your balance, try adding speed.  How fast can you go and still have control?

Fire Truck Crash...Check this out.

Check out what happens when a fire truck does not stop at a red light. Every law in the country requires emergency vehicles to stop at red lights and stop signs before proceeding through. Luckily no one was severely injured. All fire fighters were wearing seat belts.

Endurance Week 1

Perform these three workouts as part of the strength-endurance portion of this program. Along with these workouts you can also perform your sport specific training or extra cardio workouts for this segment of the program.

1
Maximum Push-ups in a single set drill:
What is your max number of push-ups in a single set? Max number requires no resting during the set. If you put a knee down you are done. So lets say your max number is 50 push-ups. Multiply that number by 4. This is the total number of push-ups you will perform during this drill ( in this example it would be 200 push-ups).

Max 1-set push-ups x 4 = total push-ups to perform.

Run 1/4 mile
Push-ups to failure
Run 1/4 mile
Push-ups to failure

Continue this until all push-ups are performed then end with a final 1 mile run.

Keep a running clock. How fast can you do it in? It will take you at least 4 cycles (but I'm sure many more than that). Remember once you stop or put a knee down during one of the sets you have to stop and start the run.

2
Maximum Pull-ups in a single set drill:
What is your max number of pull-ups in a single set? Max number requires no resting during the set. If you drop from the bar or put your foot down you are done. So lets say your max number is 10 push-ups. Multiply that number by 4. This is the total number of push-ups you will perform during this drill ( in the example that will be 40 total pull-ups).

Max 1-set pull-ups x 4 = total pull-ups to perform.

Run 1/4 mile
Pull-ups to failure
Run 1/4 mile
Pull-ups to failure

Continue this until all pull-ups are performed then end with a final 1 mile run.

Keep a running clock. How fast can you do it in? It will take you at least 4 cycles (but I'm sure many more than that). Remember once you stop or put a foot down during one of the sets you have to stop and start the run.

3
Run, Push, Run, Pull:
Run 1/8 mile.
Perform 10 push-ups
Run 1/8 mile.
Perform 5 pull-ups

Repeat for 10 cylces (Total 2.5 miles, 100 push-ups, 50 pull-ups)

Keep a running clock. How fast can you perform this in? Can you do it under 30 minutes?

Weekly Plan 9/29-10/5

This week we will do the same three workouts as last week but our number of sets will be higher. This will allow you to be able to build on the muscle development and fiber recruitment for those movements.

Remember to also perform at least 3 cardio workouts of your choice during the week.

Week: 9/29-10/5
Concentration: Muscular growth (hypertrophy)
Method: High reps, moderate weight with reduced rest periods.

Complete these three strength and conditioning workouts during the week along with proper cardio work.

1. Turkish Get-ups: 25 lb dumbell. Alternate hands holding the weight every 10 reps. Rest for 45 seconds between each hand switch. Repeat for 6 sets (total of 60 reps).
2. Tire Drag: 40 yard forward drag. Rest 45 seconds between drags. Repeat for a total of 12 drags.
3. The Ups: 5 pull-ups, 10 push-ups, 15 sit-ups. Rest 45 seconds between series. Repeat series for a total of 12.

Post details of the workouts to comments.

Substitution: Hill sprints for tire drags

2006 Virginia Cylcocross Championship at Mount Trashmore. This is the hill I use for hill sprints as well as training for cyclocross racing.

If you don't have a tire to pull, do hill sprints in place of the tire pull described for this week. The hill should be at least as long as the tire pull and everything else stays the same.

Weekly Plan 9/22-9/28

The pink ribbon tour and Team Stihl from the Virginia Beach Fire Department on "We care enough to wear pink day".
Photo by Martin Grube

I know its mid week. But let's start the plan. The weeks will run from Monday to Sunday. Do the workouts in any order to fit your needs. The workouts listed here are the functional strength and conditioning workouts. You will need to warm up and warm down properly. You will also need to do your cardio workouts (or workouts related to your specific sport). The workouts here will increase your functional strength, endurance, injury prevention and overall usefulness.

Week: 9/22-9/28
Concentration: Muscular growth (hypertrophy)
Method: High reps, moderate weight with reduced rest periods.

Complete these three strength and conditioning workouts during the week along with proper cardio work.

1. Turkish Get-ups: 25 lb dumbell. Alternate hands holding the weight every 10 reps. Rest for 45 seconds between each hand switch. Repeat for 4 sets (total of 40 reps).
2. Tire Drag: 40 yard forward drag. Rest 45 seconds between drags. Repeat for a total of 10 drags.
3. The Ups: 5 pull-ups, 10 push-ups, 15 sit-ups. Rest 45 seconds between series. Repeat series for a total of 10.

For the next couple of weeks we will build on these three workouts (as well as add others) to increase muscular growth and muscle fiber recruitment.

Post details of the workouts to comments.

The Plan

Variety is key. Every hear that before? I believe in that, but I think some programs may take it too far. That is where this program was heading.

Even when I was the PT coordinator for the recruits at the fire academy I developed a program which rarely repeated workouts. But the program did repeat movements. Every week we would drag tires at least once, we ran at least once, we did push-ups, sit-ups and pull-ups at least once a week. The workouts were put into a program in which made them different to keep interest, but also made them similar to gauge progress.

So here's what I think: Each week I will post 4 workouts. I will not post rest days, I will not post cardio days. If you are an athlete, these 4 workouts can be done on strength days or along with your normal workout to give you a little bit of an edge. If this program is your primary training tool then you need to ensure you are getting enough cardio training. Firefighters need cardio training more than they need strength. Argue that if you want but it is true. The four workouts posted each week will be functional strength workouts. At least one, maybe two of those workouts will be repeated for a series of 3-4 weeks. This allows adaptation and increased functionality. This program will also cycle through power, growth, and weight reduction to keep improving the functionality of your bodies.

The first set of 4 workouts will be posted tomorrow.

Please use the comment section. It does a couple of things. First it tells me people are actually reading and using this stuff. Second it will help you compare yourself with others and maybe motivate you to push yourself a little harder.

Thanks for reading.

Joshua Goyet.

I didn't forget

I did not forget to post today's workout. I am thinking about a change in format. How many people actually follow the workouts exactly in the order they are laid out? I am a bike racer and use these workouts that I post intermittently for strength and conditioning. I think many others probably do something similar. So I am thinking of a way to change the format in which you will be given strength and conditioning functional workouts to be performed in conjunction with your regular training.

Check back here soon.

Post ideas to comments. Please.

Flashover

For this workout your exercise bouts will last for 20 seconds and you will have 10 seconds rest. Each Exercise will last for 4 minutes (8 bouts). No additional rest between the different exercises:

Pull-ups
Jump rope
Push-ups
Sit-ups
Burpees
Squats (body weight)

Repeat.

Post reps to comments.

Rest Day.

No surprise that today is a rest day. You earned it.

Long Cardio Day

2-3 hour cardio workout. This could be bike, run, swim, rowing, aerobics, or any combination of them. This day is to work on that long endurance and to burn extra calories so you can sit and eat all the junk food associated with the first weekend of NFL.

Deck of Cards

With the basic deck of cards workout perform body weight squats (black cards) and push-ups (red cards), with the repetitions of each determined by the face value of the cards. Additionally, Jacks are 11, Queens are 12, Kings are 13 and Aces are 15. To save you from doing any addition, this adds up to 105 repetitions per suit and results in doing 210 squats and push-ups for each suit.

Minimize rest periods between sets and limit rest periods to no more than 90 seconds after every 10 cards, the goal should be to get through the deck in less than 25 minutes. At first this won’t be possible for the vast majority of folks, and first-timers will be lucky to if they do the deck in 35 minutes. Just keep plugging away and remember that the 25-minute mark is the ultimate goal, not the ultimate reality.

The Fourth Alarm

You can set this workout up however you want. You may have to make adjustments to meet your needs and your facility. Let me explain how I set this workout up for me and the Recruits of TRFA 118 and you can make whatever adjustments you need.

1. We started with 10 push-ups
2. Then it was a run through a rolling trail.
3. Then 10 Turkish Get ups with 35 pound weights. See video below. Remember the primary rule to a Turkish Get up is to keep your arm straight and over you the entire movement.
4. Then is was another run.
5. Then 10 pull-ups.
6. Then another run and back to the push-ups.
7. Repeat for a total of 4 laps.

The total amount of running per lap should be about 1/2 mile to 3/4 mile. When the entire workout is done you would have done about 3 mile run, 40 push ups, 40 Turkish Get ups and 40 pull ups.

Rest Day.

Time to rest. If you chose to do something today do a core workout and stretching.

Tire Drag and Pull

Another fun day with tires. If you have enough people you can turn this into a relay race. This is a short workout but it works everything. The distance of the pull and drag should be about 200 feet. Drag the hose the distance of 200 feet. Then extend a rope back and while keeping your feet planted pull the hose back. Reset the rope and pull as many times as it takes to get back to the start. See the video below for an example. If you are using a tire that has just one rope attachment, simply turn the tire around for the return trip. Repeat for a total of 3 trips.

Post time and details to comments.

Deadlifts

Deadlifts 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps.

Start with a light weight that can be done comfortably with 10 reps. Add 5 lbs every set.

Post time and weights to comments.

Turkish Get Ups

50 Turkish Get-ups with 35 lb. dumbbell.

Adjust weight as needed.

Post time to comments.

Run

For those of you doing the Rock and Roll Half Marathon in Virginia Beach, this workout is for you. For others, do a long run or other long cardio workout today.

Post distance and times to comments.

Rest Day.

Use today as a rest day. You can do some light core workout and stretch today as well.

Fully Involved

For time:

100 pull-ups
200 push-ups
300 squats

Post time to comments.

Run, Reverse, Repeat

Run Forward for 1/2 mile then backwards for 1/4 mile (you can change the distances to suit your needs). Repeat 4 times.

Post times to comments.

Push-up Burn

15 Push-ups (hands shoulder width apart)
15 Push-ups (fingers and thumbs touching)
15 Dive Bomber Push-ups
15 One armed Push-ups (Right arm)
15 One armed Push-ups (Left arm)
15 Dive Bomberl Push-ups
15 Push-ups (fingers and thumbs touching)
15 Push-ups (hands shoulder width apart)

Compare to 7/3/08 and click there for a more detailed description.

Rest Day.

Relax.

You are going to need it.

Fitness Test

Run 1.5 miles.
Max pull ups (full range of motion, done when you release the bar or your feet touch the ground)
Max dips.
Max push-ups in 3 minutes.
Max sit-us in 3 minutes.

Post results to comments.

Run 5 miles

Run 5 miles. Run the first 2 miles at an easy/normal pace. Then perform intervals in which you run 30 seconds hard then 30 seconds easy. Do that for the next 2 miles. Run the final mile hard.

Post time to comments.

Deck of Cards

With the basic deck of cards workout perform body weight squats (black cards) and push-ups (red cards), with the repetitions of each determined by the face value of the cards. Additionally, Jacks are 11, Queens are 12, Kings are 13 and Aces are 15. To save you from doing any addition, this adds up to 105 repetitions per suit and results in doing 210 squats and push-ups for each suit.

Minimize rest periods between sets and limit rest periods to no more than 90 seconds after every 10 cards, the goal should be to get through the deck in less than 25 minutes. At first this won’t be possible for the vast majority of folks, and first-timers will be lucky to if they do the deck in 35 minutes. Just keep plugging away and remember that the 25-minute mark is the ultimate goal, not the ultimate reality.

Olympic Power

In the spirit of the Olympics, we will perform the Olympic lifts. The difference will be that we will be doing them for reps and not max-outs. Please don't throw the weights back on the ground after the lift is done, control the weights back to starting position.


Snatch 3 sets of 10 reps
Clean and jerk 3 sets of 10 reps.

Use a light weight, especially if you have never done these moves before. If you have done these moves, use a weight that puts you near exhaustion at rep 10 per set. See pictures below for descriptions of the moves.

CLEAN AND JERK

Rest Day. Are flexible enough?

Today's rest day question: Are you flexible enough. Do you stretch after a workout? Proper flexibility could help in injury prevention and increase sports performance. What do you do to make yourself more flexible?

Box Burn

You can use a box as low as 6" if this is new to you, or you can have a box as high as 24" (or larger). You need a box that you can step up on as well as jump.

Jumps are done with both feet together. Try and land soft, meaning bend your knees and absorb some of the impact. You will be jumping on and off the box during the box jumps.

Step ups are done one leg at a time. It is a very controlled movement down and an explosive movement up. For a bigger challenge, don't allow more than just your heel to touch the ground on the down movement. This helps control it a little better.
Complete as many rounds in 20 minutes of:

10 Box Jumps
10 Step ups

Post rounds to comments.

Run 5k

5k run for time.

Post time to comments.

Pull up Drill

Using a continuous clock do 1 pull up in the first minute, 2 pull ups in the 2nd minute, 3 pull ups in the third minute....

Continue this until you can no longer do the required pull ups in the required minute.

Post level to comments.

Chesapeake recruit class #40 recruits.

Drag and Run

Tire Drag 100 meters
Run 400 meters
Tire Drag 100 meters
Run 400 meters
Tire Drag 100 meters
Run 400 meters
Tire Drag 100 meters
Run 400 meters.

400 meters is 1/4 mile. So in this workout you will run a total of 1 mile and drag a tire for a total of 1/4 mile.

If the tire is too easy...add some extra weight.

Post time to comments.

Rest Day. What is your sport?

Take this day to rest. It is needed.

Today's rest day question: Are you a competitive athlete? What is your sport? Does training for your sport help you perform you job as a firefighter?

Rise Above the Competition

Stair climbing. Load up like you are fighting a high rise fire.

50-60 flights.

Post time to comments.

Body Weight Fitness

25 Rounds of:

5 pull ups
10 push ups
15 squats

Post time to comments.

It is with deep sadness we must advise you of the passing of MFF William D. “Duke” Lee, Jr. Duke passed away this morning while resting comfortably at home. His death is a line of duty death and we are working with his family on arrangements. MFF Tim Trail and a VBFD Honor Guard liaison are with the family now. Please keep Duke’s family in your thought and prayers during this difficult time. Viewing- 8/13 and 8/14

Corprew Funeral Home - 1822 Portsmouth Blvd, Portsmouth VA, 23704

Wednesday night the 13th 1700 until 2000

Thursday the 14th 0900 until 2000


Funeral- 8/15, 1100

Tabernacle Christian Church 2500 East Washington St, Suffolk VA, 23434

Internment 8/15, following funeral

Greenlawn Memorial Gardens, 3920 Airline Blvd, Chesapeake VA, 23321

Respectfully,

Deputy Chief Donna Brehm
Virginia Beach Fire Department

Cardio Workout

At least one hour of cardio while maintaining a heart rate of 85% of your max heart rate. If you do not have a heart rate monitor, this is the pace that you should barely be able to hold a conversation.

Post workout, distance and time to comments.

21-15-9

You will do 3 rounds of this workout. The first round you will do 21 reps, second round 15 reps and third round 9 reps per exercise.

95 pound Thrusters (click here to see a picture of a thruster)
Pull ups
Sit ups

Post time to comments.

Officer Mike Phillips was killed Thursday during an undercover operation in Virginia Beach.

Rest Day. Do you workout more at the station or on your off time?

Photo taken by a citizen (Tom Barbee).

Todays rest day question is this: Do you primarily workout at the station while on duty or at home off of duty?

Lunge Forward

1/4 mile (400 meters) walking lunges.

Post time to comments.

Compare to 7/12/08

The Third Alarm

10 Pull-ups
30 Box Jumps
30 Dive Bomber Push-ups
10 Pull-ups
30 Thrusters
30 Wipers
10 Pull-ups
30 Lunges
30 Burpees

Click here for a description of the Dive Bomber push up

Thruster is pictured above. Most people could do this using around 95 pounds.

Wipers are pictured above. You can use just the bar. Keep is steady and move your feet from one side to the other and back to center. That is one rep.

Post time to comments.

Cardio Performance Test

Squad 3's crew check the aircraft for fuel leaks. Photo by Martin Grube.

Run 5k for time. Make sure you get a good warm up first then start your 5k. Cool down with an easy run afterwards.

Warm up at least 20 minutes of light to moderate running

5k race pace

Cool down at least 20 minutes of light running.

Rest Day. Does your crew workout together?

Time once again to let those muscles heal. Today's rest day question is this: Do you and your crew usually workout together or does everyone seem to do their own thing? What do you prefer, group workout or solo workout?

Lower Body Weights

Yesterday we worked out in the gym with our upper body, today we will do the same with our lower body. The focus today is also strength and power. The format will be the same. You will do a primary exercise and have 3 minutes between those sets. During the 3 minutes you will do an assistive exercise.

Single leg squat on the Smith machine 3 sets of 6 reps.
During the 3 minutes you will actually rest, no assistive exercise.
Lateral step ups (stepping up on a box on the side, one leg at a time) 3 sets of 6 reps per leg.
During the 3 minutes you will do 10 reps of hip flexions. Standing straight up bring you flex at the hip and bring you past 90 degrees. Its not a kick so keep that knee bent.
Stiff legged deadlift 3 sets of 5 reps. With the barbell on the ground lift it up while keeping you legs straight.
During the 3 minutes you will do 20 reps of supermans. Lying face down lift you arms, head and legs off the ground and hold it for a second.

Upper Body Weights

Although I don't believe in a workout program built around weights, I do believe weights can play a part in any workout plan. So today its time to hit the gym. This workout is to build strength and power. During the rest phase of the primary lifts we will be doing assistive work.

Dumbbell Bench Press 4 sets of 6 reps. 3 minutes rest between sets.
During the 3 minutes perform 8 reps of alternating bicep curls.
Pull ups 3 sets of 8 reps (wide grip). 3 minutes rest between sets.
During the 3 minutes perform 8 reps of lateral shoulder raises.
Bent over rows 4 sets of 6 reps (close grip). 3 minutes rest between sets.
During the 3 minutes perform 8 tricep extensions.




Do you wear your seatbelt while donning your SCBA. Check out this video for a great company drill that might save your life.

Post weights to comments.

Run, Reverse, Repeat

Run Forward for 1/2 mile then backwards for 1/4 mile (you can change the distances to suit your needs). Repeat 4 times.


Post times to comments.

The Fourth Alarm

You can set this workout up however you want. You may have to make adjustments to meet your needs and your facility. Let me explain how I set this workout up for me and the Recruits of TRFA 118 and you can make whatever adjustments you need.

1. We started with 10 push-ups
2. Then it was a run through a rolling trail.
3. Then 10 Turkish Get ups with 35 pound weights. See video below. Remember the primary rule to a Turkish Get up is to keep your arm straight and over you the entire movement.
4. Then is was another run.
5. Then 10 pull-ups.
6. Then another run and back to the push-ups.
7. Repeat for a total of 4 laps.

The total amount of running per lap should be about 1/2 mile to 3/4 mile. When the entire workout is done you would have done about 3 mile run, 40 push ups, 40 Turkish Get ups and 40 pull ups.

Post course description and time to comments.

Rest Day. What is your warm up?

Take today as a well deserved rest day.

Here is the rest day question: What do you do to warm up? The workouts posted here do not include warm ups and cool downs. So what does everyone do for their own warm up?

Ever hear of dynamic warm up. This is when you stretch while moving. It is probably the best form of warm up to help prevent injury. Watch the video for example.



Post answers to comments.

Cardio Workout

Today is a long cardio day. Your workout should last anywhere from 1 to 2 hours. Running, cycling, swimming, stairs, elliptical, aerobics or anything else that uses large muscle groups and is a continuous motion.

Enjoy Policeman vs. Fireman #9.

Deadlifts

Deadlifts: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Each set should end near or at failure. Watch your form, especially as the weight increases and you get tired. Start the workout with a weight that you would normally be able to do 12-15 reps with. For each set add weight (depending on your starting weight this could be 5-15 lbs added per set). The key is form, working to exhaustion and taking the least amount of rest as possible.

Post weights and time to comments.

Compare to 7/5/08.

One Legged Squats

1-legged squats with weights:

25 body weight squats
15 one legged squats per leg
10 one legged squats per leg while picking up/putting down weight same side
10 one legged squats per leg while picking up/putting down weight opposite side
25 body weight squats

Explanation:

Body
weight squats are to be performed through a full range of motion. One
legged squats should be performed through same range as the two legged
form.

Place a weight (or something manageable like a water jug)
on the ground on the same side of the body as the squat is being
performed (we will say for this example that the left leg is out in
front and the squat is being performed on the right leg). Squat down
and pick it up using your right hand, stand up with the weight still in
your right hand, squat down and place the weight back and the ground on
the right side. That is one.

Place the weight on the ground on
the right side (for a squat being performed on the right leg). Squat
down and pick up the weight with your right hand, stand up, move the
weight to your left hand, squat down and place the weight on the ground
on your left side, stand up, repeat to return the weight to the right
side. That is one.

Post time to complete workout and weight used to comments.

Compare to 6/28/08

Rest Day. Form Versus Function

Take today off and let your body heal. While resting today I wanted to pose a question to you. When working out you have probably been told your entire life to watch your form. Form is the most important aspect of lifting weights, running, etc... I have even read articles related to functional fitness that say when your form breaks stop the workout. What do you think?

Although I agree that when your form breaks your risk of injury increases, however I believe form follows function. If you train for function your form will be better than those individuals who train for form. When training for function you don't isolate a specific muscle. You don't even isolate a specific muscle group. Most of the workouts are full body and require all muscles, even the small stabilizing muscles to work. When you train you body strictly for form you are only training those muscles to maintain that form. When you get tired and break that form, what is you backup? In firefighting activities we typically break form, perform activities at strange angles or positions, and we don't have the luxury to stop if our form starts to break down.

So when perform these exercises don't worry about form. Don't stress over the perfect push up or pull up. Most of these workouts are designed to exhaust certain muscles and by design force you to break form and train other groups. Pay special attention, though, to injury prevention. Don't let your form go to the point you get hurt. One thing you will find is that as you train more your form will maintain longer and you will be able to perform the workouts faster using the large muscles. That is the concept to form follows function.

Post your opinions to the comments.

Also make comments on the forum. Click here.

Push Up Burn

15 Push-ups (hands shoulder width apart)
15 Push-ups (fingers and thumbs touching)
15 Dive Bomber Push-ups
15 One armed Push-ups (Right arm)
15 One armed Push-ups (Left arm)
15 Dive Bomberl Push-ups
15 Push-ups (fingers and thumbs touching)
15 Push-ups (hands shoulder width apart)

Compare to 7/3/08 and click there for a more detailed description.

View the video of TRFA 118 performing the Push-up burn.

Post times to comments.

Tire Drag and Pull

Another fun day with tires. If you have enough people you can turn this into a relay race. This is a short workout but it works everything. The distance of the pull and drag should be about 200 feet. Drag the hose the distance of 200 feet. Then extend a rope back and while keeping your feet planted pull the hose back. Reset the rope and pull as many times as it takes to get back to the start. See the video below for an example. If you are using a tire that has just one rope attachment, simply turn the tire around for the return trip. Repeat for a total of 3 trips.

Post time and details to comments.

Hose Bowling

This is a very fun and challenging game you can play at the firehouse. Take sections of rolled 1-3/4" hose (50 foot sections). Find something to use as pins. We use 5 gallon water jugs. Find something that will fall if hit by a hose. Set the pins up (5 pins) with one in front, two in the next row behind and then two in the next row fanned out behind. Measure out about 30 feet from the pins, that is you line.

Divide your crews into two teams. For large crews you can set up multiple lanes. Each set should have three rounds (so adjust your teams or the workout to meet your needs).

During each round, each pin is worth a certain number of a certain workout. If the pin gets knocked down, those reps go to the other team. If the pin stays upright, those pins go to the team that is bowling. If someone lets go of the hose while bowling, the reps are doubled and go to the bowling team.




Here's your rounds:

Pull ups: 2 reps per pin
Push ups: 4 reps per pin
Sit ups: 6 reps per pin

So for round one each person that bowls has 10 pull ups they are playing for (2 pull ups for 5 pins). If you knock down 2 pins, then your team still does 6 pull ups and the other team gets 2 pull ups. Then the other team bowls still going for pull ups. So total for three bowls per team per round there are 60 pull ups, 120 push ups and 180 sit ups that will be divided between the teams.

The best way is to play the whole game and then everyone does the pull up, push ups and sit ups at the end.

Cardio Workout

Dismal Swamp on fire. Photo Tony Defalco

What ever the cardio workout of choice may be, do it for at least 60 minutes and the effort should be about 85% of max (able to hold a conversation but maybe speak 5-6 words at a time.)

Post exercise and time to comments.

Rest Day

Check out this video and how quickly fire conditions can change.

Sprints

Fire at large warehouse in Virginia Beach. This fire eventually went to 4 alarms.
Photo by Martin Grube

30 x 200 meter sprints.

Start your watch at the beginning of the first sprint. At 1:30 start the second sprint. At 3:00 start the third sprint...and so on.

You have 1:30 to complete each sprint. The faster you run the more time for rest you will have. Total workout time should be 45 minutes.

Post comments about workout.

Pull Up Drill

Start your clock. In the first minute do one pull-up. In the second minute do 2 pull-ups. In the third minute do 3 pull-ups... Keep doing this until you can not do the required number of pull ups in that one minute period.

Post level to comments.

Tire Drag

For this tire drag workout you will need to drag it for a long distance. This isn't a race (well I guess every thing's a race), but total time dragging is what is important. If you have a trail or small hills use those to add a challenge. Total time dragging should be about 30 minutes.

Post time and approximate distance to comments.

The Ups

5 Pull-ups
10 Push-ups

15 Sit-ups

Do as many rounds as possible in 20 minutes.

Compare to 6/30/08

Post rounds to comments

Rest Day

Rest up today. Maybe you will need that energy for that big fire tonight. Take a look at this picture. This picture is a perfect example of the need for functional fitness in the fire service. We constantly are required to lift heavy objects, in this case a saw, at strange heights and angles in full turnout gear. How can anyone have "good form" while performing this job? Functional fitness will allow us to have "good form" and reduce the risk of injuries no matter what our task is.

Cardio Workout

It is time for another pure cardio workout. Its been a long week and your body is probably pretty sore so you can take this as an easy workout or you can anticipate a rest day tomorrow and take this as a hard workout. The choice is yours. The workout should last about an hour. Run, bike, swim, aerobics, jump rope, or whatever your cardio work of choice is. Enjoy.

TRFA #118 participating in the first lap of the Tire Drag Race

Post workout and time to comments.

Turkish Get Ups

This is a great full body workout to follow a core workout day. Your core workout should have been a rest day but your abs and back might be sore. This workout is a true test of your core and truly test your functional fitness.

Here are some key points:

• Keep your arm straight the entire time
• Try not to put the weight down
• For this workout, switch arms every rep

Start with a 25lb dumbbell for most people. Go up or down in weight as needed.

Perform 20 Turkish Get ups for each side. Total of 40.



Post time to comments.

To the Core

Its been a hard week and its time to give most of our body a break. This should be an easy workout when it comes to heart rate. For all of these exercises, keep your back straight and belly tight.

Warm up with a 10-15 minute run or fast walk prior to starting this workout.

Lay on your back with your hands to your side and legs straight out in front of you. Raise your feet six inches off the ground. (Six Inches is what we will call this)

Next perform the plank (prone) as pictured below.



Next you will perform the bridge as pictured below.



Next perform the bird dog as pictured below. For this workout raise your arm and opposite leg at the same time while maintaining a tight core. Hold this position for 5 seconds, return to the starting position and perform it using the other leg and arm. That is one rep.



Next perform the hydrant. For this workout your leg will rotate out from the hip while keeping your core tight. Hold the up position for 5 seconds before returning to the start. Perform all reps on one side before doing the other leg.



The whole workout:

Six inches and Plank: Alternate positions for 30 secs, 45 secs, 60 secs, 90 secs.
Bridge: 3 sets of 10 reps
Bird Dog: 3 sets of 10 reps
Hydrant: 3 sets of 10 reps per side
Crunches: 100 reps

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