Firefighter Workout #4

Firefighter Workout #4

Hey guys, I hope your training has been going well and that you are staying healthy.

One of the biggest points I make to members of team training is that if you get hurt you are of no use to your team.

Same thought process applies to those serving in the line of duty, first responders, etc. This is why warming up, cooling down and having a balanced program is important.

Following a program is different than just doing random workouts, a program’s focus is to be progressive, work towards a goal (in your case performance in the line of duty), improve performance and offer balance (too much of one thing is never a good thing).

In our first installment, Firefighter Workout #1, you were provided with a 2 day a week programs for strength and performance. I hope you have been able to do this program consistently while mixing in some of the other suggestions made along the way. Since the typical time to adapt and realize progress in a program comes after 4 to 6 exposures to the workouts you are probably ready to move on and keep challenging yourself. This type of training prevents you from plateauing, overtraining and risking injury

Again the “too much of one thing” idea.

We want to keep our warmups dynamic, this means more focused on movement patterns and muscles activation and less focused on holding stretches for long periods of time and the end of every warm-up there should be some time of quick paced activity to raise the heart rate and body temperature to have you ready to work.

Use the same warm up from workout #1 if that has been working for you, there are tons of variations to those movements you can add in or if you have any specific ones you prefer using. What you are looking for here is joint mobilization, hit your hips, shoulders and knees in a few different planes of motions, those are the biggies.

Here are a few movements you can add to your repertoire:

  1. Walking Toe Touch (Single Leg RDL w/ Toe Touch) – 10 each toe

  2. Walking Lunge w/ Twist – 10 each side

  3. Groiners – 10 each         

  4. Arm Swings – 10 times

  5. Scap Push Ups – 10 times

          

We can end this warm up with some side to side lateral shuffles, power skips, and high knees each for about 10- 20 yds each or up to 20 seconds if space is limited.

We are still going to train power first and a move I like for this is the clean pull. The clean pull can be performed from the floor or the hang position (at the knees). The reason I like this move is because if you are like me, you are not and Olympic power lifter but you like to feel strong improve your power and performance.

With a normal clean you will be pulling the weight from the floor to the rack position, if you have poor form or technique you will most likely not be able to clean as much weight as you are capable of. For the pull, all we are going to do is explode into triple extension without pulling the bar to the rack position, Basically a vertical jump with a lot of weight in our hands.

I would suggest by starting with around 70% of you max deadlift here and adjust from there. If you can clean more than use around 10-15% more than your best clean.

Here is a demo from some very qualified lifters. 

Clean Pull – Olympic Weightlifting Exercise

 

Now that we have warmed up we have a new power exercise to work on, let’s lay out or program for the next few weeks.

Its best to keep some sort of log to what you are doing so you know where you have started and where you are going. Did you need to modify things along the way, did it take you some time to be proficient at a particular exercise. Usually, when I find something that feels particularly challenging for me I know it’s something I should be doing more of.

I don’t want to get good at just one thing.

Day 1:

Clean Pull  5 sets x 3 reps (as heavy as form and grip allow)

      1a.  Sumo Deadlift : 3 Sets x 8 reps

      1b.  Bulgarian Split Squat : 3 sets x 8 each side

      1c.  Face Pull : 3 sets x 8 reps

      1d. Dumbbell Incline Bench Press (Palms Facing In, Elbows Tight to Body) 4              

                   Sets x 10 reps    30 seconds rest between sets

***Find a weight that you will struggle to get those last reps with, if by set 3 and 4 you are only able to squeak out 6-7 you found a good weight***

Day 2.

      2a. Kettlebell Swing  3 sets x 10 reps

      2b. Medicine Ball Side Rotational Throw 3 sets x 10 each side

If a medicine ball is not available substitute another rotational power move, hammer swings into a tire or Body Hooks on a heavy bag

      2c. Back Squat 4 sets increasing weight (8/6/4/2)

      2d. Standing Military Press 4 sets x 6 reps

      2e. Pull Ups – 4 sets x AMRAP

      2f. Dumbbell Lateral Step Up (Eccentric Lowering) 4 Sets x 6 reps each side

Eccentric lowering means once you have stepped up you will control your descent back to the floor as slowly as possible with the leg you used to step up with, use a bench or Plyo Box around 18” off the ground

Cool Down

 

These first moves I have been using with the people I train, They are great for the low back, hips, glutes and upper back.

  1. Low torso Rotation
  2. Figure 4 Hip Stretch
  3. Side Lying Reach

The cossack stretch I incorporated in for myself, The was a constant dull pain in my groin area and it seems to be alleviated since doing this stretch regularly.

   4. Cossack Stretch

This really takes some time to get used too and isn’t very comfortable, but I feel better for it. I would place a 50 lb kettlebell on the floor in front of me and hold onto the handle to help me keep my balance to start, use can also do this with a suspension trainer such as the TRX.

Hydration Tip:

It’s starting to warm up across the country, depending on where you are, and hydration will be important for performance and optimal health. A simple equation to get the proper hydration daily is:

0.5 ounces x Body Weight in Pounds = Daily Fluid Requirement in ounces

During Exercise it is recommended to drink 8-10 oz every 10-15 minutes, sweating rates in athletes can reach up to 3L an hour, it is important to replace that water as quickly as possible. Studies show that performance declines rapidly once fluid loss reaches 2% of bodyweight.

                        

Here are some of the workout supplies that I have found online to help you guys with these workouts.

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