tag:blogger.com,1999:blog-11455724447515287112024-02-06T23:44:43.021-05:00Functional Fitness For FirefightersIn 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.fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.comBlogger82125tag:blogger.com,1999:blog-1145572444751528711.post-49663175324360765502008-11-03T07:40:00.000-05:002008-11-03T07:49:47.212-05:00Balance and CoordinationOne 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.<br />
<br />
Try this workout:<br />
<br />
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?<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="http://www.bodyresults.com/_iexer/hover.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://www.bodyresults.com/_iexer/hover.gif" /></a></div>fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1145572444751528711.post-86384603109184432032008-10-22T15:04:00.000-04:002008-10-22T15:05:09.757-04:00Fire 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.<br /><br /><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/RM_2bERbj54&hl=en&fs=1"><param name="allowFullScreen" value="true"><embed src="http://www.youtube.com/v/RM_2bERbj54&hl=en&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" height="344" width="425"></embed></object>fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1145572444751528711.post-68354783694992581252008-10-19T20:12:00.002-04:002008-10-19T20:38:57.917-04:00Endurance Week 1<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://hamptonroads.com/files/images/13351.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 287px; height: 328px;" src="http://hamptonroads.com/files/images/13351.jpg" alt="" border="0" /></a><br />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.<br /><br /><span style="font-weight: bold;"><span style="font-size:130%;">1</span></span><br /><span style="font-weight: bold;">Maximum Push-ups in a single set drill:</span><br />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).<br /><br />Max 1-set push-ups x 4 = total push-ups to perform.<br /><br />Run 1/4 mile<br />Push-ups to failure<br />Run 1/4 mile<br />Push-ups to failure<br /><br />Continue this until all push-ups are performed then end with a final 1 mile run.<br /><br />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.<br /><br /><span style="font-size:130%;"><span style="font-weight: bold;">2</span></span><br /><span style="font-weight: bold;">Maximum Pull-ups in a single set drill:</span><br />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).<br /><br />Max 1-set pull-ups x 4 = total pull-ups to perform.<br /><br />Run 1/4 mile<br />Pull-ups to failure<br />Run 1/4 mile<br />Pull-ups to failure<br /><br />Continue this until all pull-ups are performed then end with a final 1 mile run.<br /><br />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.<br /><br /><span style="font-weight: bold;"><span style="font-size:130%;">3</span></span><br /><span style="font-weight: bold;">Run, Push, Run, Pull:</span><br />Run 1/8 mile.<br />Perform 10 push-ups<br />Run 1/8 mile.<br />Perform 5 pull-ups<br /><br />Repeat for 10 cylces (Total 2.5 miles, 100 push-ups, 50 pull-ups)<br /><br />Keep a running clock. How fast can you perform this in? Can you do it under 30 minutes?fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1145572444751528711.post-56672394693507608832008-09-29T05:52:00.002-04:002008-09-29T05:59:57.041-04:00Weekly Plan 9/29-10/5<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://gloucestercitynews.typepad.com/clearysnotebook/111807_0107_GloucesterT2.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px;" src="http://gloucestercitynews.typepad.com/clearysnotebook/111807_0107_GloucesterT2.jpg" alt="" border="0" /></a><br /><br />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.<br /><br />Remember to also perform at least 3 cardio workouts of your choice during the week.<br /><br />Week: 9/29-10/5<br />Concentration: Muscular growth (hypertrophy)<br />Method: High reps, moderate weight with reduced rest periods.<br /><br />Complete these three strength and conditioning workouts during the week along with proper cardio work.<br /><br /><ol><li>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).</li><li>Tire Drag: 40 yard forward drag. Rest 45 seconds between drags. Repeat for a total of 12 drags.</li><li>The Ups: 5 pull-ups, 10 push-ups, 15 sit-ups. Rest 45 seconds between series. Repeat series for a total of 12.</li></ol><br /><br /><span style="font-weight: bold;">Post details of the workouts to comments.</span>fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1145572444751528711.post-61774791899097633832008-09-26T06:43:00.003-04:002008-09-26T06:47:45.087-04:00Substitution: Hill sprints for tire drags<div style="text-align: center;"><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://img2.travelblog.org/Photos/39/38390/t/198972-Up-Mount-Trashmore-0.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px;" src="http://img2.travelblog.org/Photos/39/38390/t/198972-Up-Mount-Trashmore-0.jpg" alt="" border="0" /></a><span style="font-size:85%;">2006 Virginia Cylcocross Championship at Mount Trashmore. This is the hill I use for hill sprints as well as training for cyclocross racing.<br /><br /></span></div>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.fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1145572444751528711.post-60766421371964957402008-09-24T11:06:00.003-04:002008-09-26T06:42:46.058-04:00Weekly Plan 9/22-9/28<div style="text-align: center;"><a href="http://www.vbfd.com/photos/albums/userpics/10001/normal_w9.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" src="http://www.vbfd.com/photos/albums/userpics/10001/normal_w9.jpg" style="cursor: pointer; display: block; margin: 0px auto 10px; text-align: center; width: 400px;" /></a><span style="font-size: 85%;">The pink ribbon tour and Team Stihl from the Virginia Beach Fire Department on "We care enough to wear pink day".<br />
Photo by Martin Grube<br />
<br />
</span></div>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.<br />
<br />
Week: 9/22-9/28<br />
Concentration: Muscular growth (hypertrophy)<br />
Method: High reps, moderate weight with reduced rest periods.<br />
<br />
Complete these three strength and conditioning workouts during the week along with proper cardio work.<br />
<br />
<ol><li>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).</li>
<li>Tire Drag: 40 yard forward drag. Rest 45 seconds between drags. Repeat for a total of 10 drags.</li>
<li>The Ups: 5 pull-ups, 10 push-ups, 15 sit-ups. Rest 45 seconds between series. Repeat series for a total of 10.</li>
</ol>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.<br />
<br />
<span style="font-weight: bold;">Post details of the workouts to comments.</span>fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1145572444751528711.post-84809803248109352952008-09-15T17:24:00.003-04:002008-09-15T17:36:03.427-04:00The PlanVariety 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.<br /><br />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.<br /><br />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.<br /><br />The first set of 4 workouts will be posted tomorrow.<br /><br />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.<br /><br />Thanks for reading.<br /><br />Joshua Goyet.fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1145572444751528711.post-87984451853549590632008-09-10T09:52:00.002-04:002008-09-10T09:56:04.807-04:00I didn't forgetI 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.<br /><br />Check back here soon.<br /><br />Post ideas to comments. Please.fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com1tag:blogger.com,1999:blog-1145572444751528711.post-61635941710956006572008-09-09T06:14:00.000-04:002008-09-09T06:14:00.260-04:00Flashover<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://www.local1259iaff.org/flashovers%5B1%5D%20%281%29.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px;" src="http://www.local1259iaff.org/flashovers%5B1%5D%20%281%29.jpg" alt="" border="0" /></a><br />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:<br /><br />Pull-ups<br />Jump rope<br />Push-ups<br />Sit-ups<br />Burpees<br />Squats (body weight)<br /><br />Repeat.<br /><br /><span style="font-weight: bold;">Post reps to comments.</span>fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1145572444751528711.post-58390525937981349532008-09-08T06:11:00.000-04:002008-09-08T06:13:07.511-04:00Rest Day.No surprise that today is a rest day. You earned it.fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1145572444751528711.post-82109026582455328302008-09-07T08:11:00.002-04:002008-09-07T08:15:40.472-04:00Long Cardio Day<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://nyc.gov/html/fdny/images/home_specific/feature_photos/2008/379x250_060208a.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px;" src="http://nyc.gov/html/fdny/images/home_specific/feature_photos/2008/379x250_060208a.jpg" alt="" border="0" /></a><br />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.fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1145572444751528711.post-61814944398790098852008-09-06T05:56:00.000-04:002008-09-06T05:56:00.236-04:00Deck of Cards<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://www.clackamasreview.com/reuters_graphics/2008-09-01T183030Z_01_NOOTR_RTRIDSP_2_NEWS-STORM-HANNA-HURRICANE-DC.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px;" src="http://www.clackamasreview.com/reuters_graphics/2008-09-01T183030Z_01_NOOTR_RTRIDSP_2_NEWS-STORM-HANNA-HURRICANE-DC.jpg" alt="" border="0" /></a><br /><p style="margin: 0in 0in 0pt; color: rgb(255, 255, 255);font-family:verdana;" class="MsoNormal"> <span style="font-size:100%;"><span style="color: rgb(0, 0, 0);">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.<span> </span>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.</span></span> </p><span style="color: rgb(255, 255, 255);font-family:verdana;font-size:100%;" ><br /></span><p style="margin: 0in 0in 0pt; color: rgb(255, 255, 255);font-family:verdana;" class="MsoNormal"><span style="font-size:100%;"><span style="color: rgb(0, 0, 0);"><span></span>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.<span> </span>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.<span> </span>Just keep plugging away and remember that the 25-minute mark is the ultimate goal, not the ultimate reality.</span></span> </p>fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1145572444751528711.post-54616669933305367372008-09-05T05:53:00.002-04:002008-09-05T05:54:56.310-04:00The Fourth Alarm<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://tbn4-beta.google.com/images?q=tbn:n3awefFg3VICPM:http://www.emergencyserviceimages.net/2005FrontLinesPages/EastProvRIJuly05/_MG_0009.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px;" src="http://tbn4-beta.google.com/images?q=tbn:n3awefFg3VICPM:http://www.emergencyserviceimages.net/2005FrontLinesPages/EastProvRIJuly05/_MG_0009.jpg" alt="" border="0" /></a><br />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.<br /><br /><ol><li>We started with 10 push-ups</li><li>Then it was a run through a rolling trail.</li><li>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.</li><li>Then is was another run.</li><li>Then 10 pull-ups.</li><li>Then another run and back to the push-ups.</li><li>Repeat for a total of 4 laps.</li></ol>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.fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1145572444751528711.post-88020764691192666632008-09-04T07:25:00.001-04:002008-09-04T07:26:24.024-04:00Rest Day.Time to rest. If you chose to do something today do a core workout and stretching.fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1145572444751528711.post-19892864996953133002008-09-03T08:55:00.000-04:002008-09-03T08:56:29.871-04:00Tire Drag and PullAnother 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.<br /><br /><div style="text-align: center;"><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='417' height='346' src='https://www.blogger.com/video.g?token=AD6v5dwqzsZzV0tf_TpH6OR_OkA5GfLHS8Q8dt_sbvjws_wjYL7-9rPhqbxtg7-Shv14n4WAXWlDTY0uvoguNvhbFQ' class='b-hbp-video b-uploaded' frameborder='0'></iframe><br /><br /><div style="text-align: left;"><span style="font-weight: bold;">Post time and details to comments.</span><br /></div></div>fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1145572444751528711.post-40632903052897610192008-09-02T07:09:00.002-04:002008-09-02T07:13:16.081-04:00Deadlifts<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://newsimg.bbc.co.uk/media/images/44978000/jpg/_44978434_437d1a99-7051-4eab-bbb1-c6b8179e63ff.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px;" src="http://newsimg.bbc.co.uk/media/images/44978000/jpg/_44978434_437d1a99-7051-4eab-bbb1-c6b8179e63ff.jpg" alt="" border="0" /></a><br />Deadlifts 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps.<br /><br />Start with a light weight that can be done comfortably with 10 reps. Add 5 lbs every set.<br /><br /><span style="font-weight: bold;">Post time and weights to comments.</span>fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1145572444751528711.post-75367449482925525642008-09-01T07:39:00.002-04:002008-09-01T07:43:51.082-04:00Turkish Get Ups50 Turkish Get-ups with 35 lb. dumbbell.<br /><br />Adjust weight as needed.<br /><br /><span style="font-weight: bold;">Post time to comments.</span><br /><br /><object height="344" width="425"><param name="movie" value="http://www.youtube.com/v/0vhJza-2xiI&hl=en&fs=1"><param name="allowFullScreen" value="true"><embed src="http://www.youtube.com/v/0vhJza-2xiI&hl=en&fs=1" type="application/x-shockwave-flash" allowfullscreen="true" height="344" width="425"></embed></object>fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1145572444751528711.post-11860736855785111282008-08-31T05:51:00.000-04:002008-08-31T05:51:00.118-04:00Run<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://www.neilcraigan.com/photos/uncategorized/2007/09/04/rr_1_2_marathon0012.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px;" src="http://www.neilcraigan.com/photos/uncategorized/2007/09/04/rr_1_2_marathon0012.jpg" alt="" border="0" /></a><br />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.<br /><br /><span style="font-weight: bold;">Post distance and times to comments.</span>fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1145572444751528711.post-60162695455383281202008-08-30T05:48:00.001-04:002008-08-30T05:51:05.146-04:00Rest Day.<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://lh5.ggpht.com/Lbnphotography/R8b8hP6qwLI/AAAAAAAAApQ/5yz4xnBCMxo/Firemen.jpg?imgmax=512"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px;" src="http://lh5.ggpht.com/Lbnphotography/R8b8hP6qwLI/AAAAAAAAApQ/5yz4xnBCMxo/Firemen.jpg?imgmax=512" alt="" border="0" /></a><br />Use today as a rest day. You can do some light core workout and stretch today as well.fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1145572444751528711.post-86136039676588627222008-08-29T07:40:00.006-04:002008-09-25T07:37:10.175-04:00Fully Involved<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://tbn0.google.com/images?q=tbn:5tAriPMyJIsb4M:http://www.tvfr.com/Dept/fm/sprinklers/images/gage_rd_fully_involved.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px;" src="http://tbn0.google.com/images?q=tbn:5tAriPMyJIsb4M:http://www.tvfr.com/Dept/fm/sprinklers/images/gage_rd_fully_involved.jpg" alt="" border="0" /></a><br />For time:<br /><br />100 pull-ups<br />200 push-ups<br />300 squats<br /><br /><span style="font-weight: bold;">Post time to comments.</span>fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1145572444751528711.post-50176101956044537482008-08-28T04:47:00.000-04:002008-08-28T04:47:00.437-04:00Run, Reverse, Repeat<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://cms.firehouse.com/content/article/images/1156775472729_3.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px;" src="http://cms.firehouse.com/content/article/images/1156775472729_3.jpg" alt="" border="0" /></a><br />Run Forward for 1/2 mile then backwards for 1/4 mile (you can change the distances to suit your needs). Repeat 4 times.<br /><br /><span style="font-weight: bold;">Post times to comments.</span>fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1145572444751528711.post-38185887495950584022008-08-27T05:43:00.002-04:002008-08-27T05:46:52.864-04:00Push-up Burn<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://www.taradalefire.org.nz/wp-content/uploads/2007/03/HI2P8782.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px;" src="http://www.taradalefire.org.nz/wp-content/uploads/2007/03/HI2P8782.jpg" alt="" border="0" /></a><br />15 Push-ups (hands shoulder width apart)<br />15 Push-ups (fingers and thumbs touching)<br />15 Dive Bomber Push-ups<br />15 One armed Push-ups (Right arm)<br />15 One armed Push-ups (Left arm)<br />15 Dive Bomberl Push-ups<br />15 Push-ups (fingers and thumbs touching)<br />15 Push-ups (hands shoulder width apart)<br /><br />Compare to <a href="http://www.ff4ff.org/2008/07/push-up-burn.html">7/3/08</a> and click there for a more detailed description.fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1145572444751528711.post-57073647699707987682008-08-26T07:27:00.000-04:002008-08-26T07:28:05.812-04:00Rest Day.Relax. <br /><br />You are going to need it.fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1145572444751528711.post-8903016320531233162008-08-25T05:00:00.000-04:002008-08-25T05:00:00.532-04:00Fitness Test<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://www.stevenellis.com/pitching_workouts/images/dips4.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px;" src="http://www.stevenellis.com/pitching_workouts/images/dips4.jpg" alt="" border="0" /></a><br />Run 1.5 miles.<br />Max pull ups (full range of motion, done when you release the bar or your feet touch the ground)<br />Max dips.<br />Max push-ups in 3 minutes.<br />Max sit-us in 3 minutes.<br /><br /><span style="font-weight: bold;">Post results to comments.</span>fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0tag:blogger.com,1999:blog-1145572444751528711.post-55487513999994854042008-08-24T05:45:00.002-04:002008-08-24T05:50:39.912-04:00Run 5 miles<a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://media.hamptonroads.com/media/content/pilotonline/2007/05/fire500x333.jpg"><img style="margin: 0px auto 10px; display: block; text-align: center; cursor: pointer; width: 400px;" src="http://media.hamptonroads.com/media/content/pilotonline/2007/05/fire500x333.jpg" alt="" border="0" /></a><br />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.<br /><br /><span style="font-weight: bold;">Post time to comments.</span>fire fitness and bikeshttp://www.blogger.com/profile/03651798981991412971noreply@blogger.com0