Firefighters Lifestyle > FITNESS > The Firefighter Workout # 2
The Firefighter Workout # 2
It’s finally time for your second firefighter workout. Just like last time, I had my friend Jon Vitolo write this workout for you guys.
I’m not fitness expert at all so what I did was I decided to not to write this post myself but actually have an expert write it for you guys so you could get the most out of it.
If you’re starting here and you haven’t read the first workout post then Click Here to start from the beginning!
Alright, I now leave you in the hands of Jon, Enjoy.
There any many children who grow up dreaming of being a professional athlete. When you ask them who their hero is they will point to a particular player as their role model or someone they are trying to emulate on the court. That figure is normally recognizable by the uniform that he or she wears.
When you think of Michael Jordan, the Chicago Bulls is the image right there behind him, and if Derek Jeter is mentioned we automatically associate him with the pinstripes of the New York Yankees
There are also many children that look to our Firefighters and other first responders as their heroes, especially if they have seen them in action. They know those uniforms too and they know about the difficulties and dangers of the job. It is in these elements that make the profession admirable in their eyes.
Both the professional athlete and the firefighter are heroes and role models, but what shouldn’t be overlooked is that the firefighter is an athlete in his own capacity.
They are not driving in game-winning runs or trying to beat that last buzzer, they are helping people, protecting property and saving lives.
The highlights are not going to make it on Sportscenter but that doesn’t mean the firefighter isn’t coming up with “game saving plays” of his own.
Athletes train much different than the average gym-goer, this is because their demands are much greater than the ones that the average person encounters on a day to day basis.
When we’re at work we do not have to worry that a 250lb linebacker running a 4.5 forty is going to come flying out of nowhere and knock me off my feet. The same analogy applies to the firefighter and the average joe. Ask someone when was the last time they had to knock down a door run up a flight of stairs and carry an unconscious adult out of a building on their shoulders and the answer you are most likely going to receive is never.
So the firefighter has to ask themselves why would I train like the average person, going to the gym doing multiple sets of isolation movements focusing on muscles instead of performance and then maybe popping on a treadmill to get in a little cardio.
The fact that you have a well-defined shoulder or a 300lb bench press is not going to translate into success when faced with the scenario given of knocking down a door and carrying a person to safety. Not that with the proper training and nutrition those type of physique goals are not attainable but that should not be the focus. Lebron James is not concerned about what his body looks like he is concerned about winning basketball games a firefighters concern should be his performance when called into action.
Not that with the proper training and nutrition for those type of physique goals are not attainable but that shouldn’t be the focus. Lebron James is not concerned about what his body looks like, he is concerned about winning basketball games and firefighters concern should be his performance when called into action.
So now that we know we need to train a little differently than everyone else that is just walking down the street let’s put that into action. We will take the rescue scenario and turn that into our “batting practice”. The tools to perform this action may be different depending on what is available, but if you have a sandbag at your disposal that would be a great tool for this exercise because of its versatility.
The tools to perform this action may be different depending on what is available, but if you have a sandbag at your disposal that would be a great tool for this exercise because of its versatility.
Approach this work out like you would any other, make sure you are properly hydrated, give yourself time to warm up and put the time in afterward to cool down. Perform this workout preferably in an area that you have some space to move around:
The Firefighter Workout #2:
This movement will give us the power element associated with knocking down a door.
2. Sandbag Zercher Walking Lunge – 30yds
- After the last power clean hold the sandbag in the Zercher position and perform a walking lunge out 30yds.
Here we have a loaded walk that will simulate entering a building and climbing flights of stairs.
3. Sandbag Shouldering – 5x each side
- After reaching 30yds with the walking lunge drop the sandbag to the ground and with two hand scoop the sandbag up to your shoulder, drop and repeat to the other side.
You’ve found someone inside that needs your help! Scoop them up and get them out of there! (ok maybe not literally like this, but you get the point)
4. Sandbag Shoulder Sprint – 30yds
- With the sandbag on your shoulder sprint back to your starting position, record your time you will want this in the future to challenge yourself when performing this task.
You are pretty gassed at this point but you don’t have a lot of time to spare, you have a life to save, get them to safety as quickly as possible!
You should perform the circuit multiple times. Record the time it takes you to complete it, if your performance starts to drop you’ve had enough for the day save your energy, rest and recovery and be ready for game day.
If you do not have a sandbag you can use a barbell, dumbbells or even some odd objects.
Be creative here maybe you have a tire laying around or a large rock as you know all situations are not going to be the same, sometimes you have to improvise.
Go as heavy as you’d like but know that the load and the tools will affect the performance so be sure make note of that too if you are going to be repeating this one.
Most great athletes are surrounded by great teammates, you have your teammates as well. Get some people together and do this work out as a group.
A little competition and support goes a long way at helps bring the best out of individuals, you couldn’t do what you do without everyone around you firing on all cylinders.
The purpose of this workout is to get you outside of your comfort zone and get you closer to the elements you are going to be faced with. Speaking of elements if you can do this outside, great, if you can do this in the cold, great, if you can do this in the heat, even better!
Keep up the good work! Remember you are a hero to someone.
WOW! What another great post from Jon. I know I am going to be trying this workout this week.
Obviously, this workout will be a lot easier if you had a sandbag so here’s two of the best ones that I found on Amazon:
Disclaimer: I have not used these products myself yet, but I do plan to and will write a review on the one I choose.
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