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.
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In order to properly perform firefighting functions safely and effectively, firefighters need to be combat ready. This site will provide exercises and workouts to ensure physically fit firefighters.
Why Functional Fitness?
You and your crew have started a weight training program. You have increased you bench press and you can curl more then ever. You and your crew are showing your department that you take physical fitness seriously and you are ready for that calendar shoot.
Suddenly you lift a ventilation fan off the truck and throw your back out. What happened? In all likelihood, you're not paying enough attention to your functional fitness. You might be toned, tight, and ready for the beach, but you are not ready to perform your job with the least risk of injuries.
Functional fitness and functional exercises focus on building a body capable of doing real-life activities in real-life positions, not just lifting a certain amount of weight in an idealized posture created by a gym machine.
"Conventional weight training isolates muscle groups, but it doesn't teach the muscle groups you're isolating to work with others," says Greg Roskopf, MS, a biomechanics consultant with a company called Muscle Activation Techniques who has worked with athletes from the Denver Broncos, the Denver Nuggets, and the Utah Jazz.
"The key to functional exercise is integration. It's about teaching all the muscles to work together rather than isolating them to work independently."
Exercises Used in this Program
- Box Burn (1)
- Deadlifts (1)
- Deck of Cards (1)
- Flashover (1)
- Lunges (1)
- Olymic Power (1)
- One Legged Squats (1)
- Pull Run Push Run Repeat (1)
- Pull Up Drill (1)
- Pull up Push Up Squats (2)
- Push Pull (1)
- Push Up Burn (1)
- Run Reverse Repeat (1)
- Substitutions (1)
- The Fourth Alarm (1)
- The Pyramid (1)
- The Third Alarm (1)
- The Ups (2)
- Tire Drag (3)
- To The Core (1)
- Turkish Get Ups (1)
Questions?
Do you have any questions about this site, workouts or need any advice? Email me. I will be glad to help you.
ff4ff@cox.net
ff4ff@cox.net
We want your pictures.
Send me pictures of you and your crew working or working out I will feature you on one of the Workout of the Day.
ff4ff@cox.net
ff4ff@cox.net
Check out past Workouts
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▼
2008
(82)
- ► 11/02 - 11/09 (1)
- ► 10/19 - 10/26 (2)
- ► 09/28 - 10/05 (1)
- ► 09/21 - 09/28 (2)
- ► 09/14 - 09/21 (1)
- ► 09/07 - 09/14 (4)
- ► 08/31 - 09/07 (7)
- ▼ 08/24 - 08/31 (7)
- ► 08/17 - 08/24 (7)
- ► 08/10 - 08/17 (7)
- ► 08/03 - 08/10 (7)
- ► 07/27 - 08/03 (7)
- ► 07/20 - 07/27 (7)
- ► 07/13 - 07/20 (7)
- ► 07/06 - 07/13 (7)
- ► 06/29 - 07/06 (7)
- ► 06/22 - 06/29 (1)
Posts
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