Saturday, July 5, 2008


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 weight and time to comments.

Friday, July 4, 2008

Cardio Workout

The VBFD kayak team arrived Tuesday after a 1000 mile trek from Fort Lauderdale. Four VBFD members paddles 1000 miles to raise money for the Shriners Burn Institute.
Photo by: Martin Grube

Cardio work of choice today.  As always this should include large muscle groups.  Heart rate should remain lower than 85% of your max HR with occasional intervals bringing your HR near max.  Today's workout should last at least one hour.
  • Running
  • Cycling
  • Rowing
  • Skiing
  • Elliptical
  • Aerobics
Your choice.

Post workout and time to comments.

Thursday, July 3, 2008

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)

For the push-ups in which your fingers and thumbs are touching, form a diamond with your hand and for each rep try to put your nose in the diamond.

Here is an example of a dive bomber push-up. Reverse the movement to restart:

If you cannot do one armed push-ups, use an object that would allow you to do them at a 45 degree angle. Feet should be spread apart just wider than shoulder width. Body should be slightly turned away from the arm doing the push up. Use the incline method until you can do a one-armed push-up for real.

Post time to comments.

Wednesday, July 2, 2008

Rest Day

Today is a chance to let you body rest. If you took a day off already this week you can use today to make up that workout. Rest is important to you need to give your body a chance to rebuild its muscle.

Relax. Enjoy the day.

Recruits of Tidewater Regional Fire Academy #118 performing the ups. 23 cycles in 20 minutes was the winning performance.

Tuesday, July 1, 2008

Tire Drag Race

Tire used for all workouts on this site can be set up the same way. We use truck tires of different sizes. Your tire should be large enough that it is hard to pull it, but can be pulled steady for longer distances. We use 5" hose attached to the tire to pull but you could use smaller hose or even rope.

This is a great workout to do with your crew. We call it the Win-and-Out. The first race distance is 1/4 mile (400 meters). The winner is done.

Second race distance is 1/8 mile (200 meters). The winner is done. One more time at this distance.

Forth race distance is a 50 meter drag race. The winner is done. Repeat for final two.

This race is designed for 6 participants to start. For more than 6, the top two winners per leg could be out. For less than 6 participants, simple reduce the number of stages.

This workout allows the firefighters who need the most work to get the most work and it sparks great competition amongst the crew. Challenge other Fire Companies in you department.

This race can be done on grass, asphalt or concrete (concrete is the toughest).

Post distances and times to comments.

Monday, June 30, 2008

The Ups

5 Pull-ups
10 Push-ups
15 Sit-ups

Do as many rounds as possible in 20 minutes.

Post number of rounds to comments.

Virginia Beach Firefighters gain access to Future Recording Studios during a structure fire on 6/24/08.

Sunday, June 29, 2008

Cardio Workout

For this cardio workout feel free to choose the exercise of choice. The exercise should include large muscle groups and last for at least 20 minutes. Here are some options:
  • Running.
  • Cycling
  • Swimming
  • Rowing
I am a bike racer so my workout of choice will be cycling. I do however also enjoy a run. I have made an off road trail at our training center that I have the recruits run on. Running off road increases stability muscle recruitment and will lead to a higher level of functional fitness. Pay attention to your surroundings, though, it is much easier to twist an ankle if you're not careful.

Post workout, distance and/or time to the comments.