This 30 minute endurance workout is specifically designed to increase overall performance on the fireground by mimicking the sequence of "intensity shifts", and "levels of intensity" that is normally encountered by most firefighters during fire operations. These shifts occur over three areas of the body as they are related to activities at the fire scene. Usually, but not always, they will follow a typical pattern.
Each stage will offer two exercise choices, one typical cardiovascular exercise and one typical strength movement done in an aerobic fashion. Pick one movement from each stage unless otherwise specified. Complete instructions can be found with each exercise as well.
Rest a minute or less between stages, and repeat the entire routine once.
Job Performance Workout
Stage One: Lower Body Intensity
Our legs get us to the scene, sometimes involving climbing many flights of stairs, or tall ladders. This part of fire operations normally doesn't take longer than five or ten minutes before you're in place and operating.
Stage Two: Upper Body Intensity
Our arms operate heavy tools and powerful hoses. Pulling ceilings, and forcing doors require tremendous upper body strength and stamina. At a house fire, a typical hose line operation by a single hose team, would also be no longer than five or ten minutes.
Stage Three: Core Body Intensity
The abdominal, oblique and lower back muslces are constantly working to stabilize the body, as you perform the activities associated with stage one and two. This stage is trained last, when a degree of pre-fatigue has been reached, in order maximize realistic conditions.
Stage One: Lower Body
Cardio Choice - 10 minute ride on a stationary bike at 60 to 70 per cent of maximum heart rate
Strength Choice - 3 sets of Step-ups with one minute rest between sets
Step-ups
Goal: 20 repetitions
• Place your right foot, flat on the step and your left foot flat on the floor.
• Exhale and push off as little as possible with the left foot as you bring both feet up to step level (you'll now have two feet on the step).
• Inhale and lower your left foot to the floor and repeat.
Repeat with the legs reversed.
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Stage Two: Upper Body
Cardio Choice - 10 minute medicine ball toss
This can be done with a partner at the firehouse, or tossing the ball straight up in the air, or even bouncing it off the floor or wall. With a little imagination, there's no limit to what this simple piece of equipment can do for upper body stamina.
Strength Choice- 3 sets of Push-ups with one minute rest between sets
Push-up
Goal: 20 repetitions
• Lie face down on the floor or mat, hands on the floor, palms down, slightly wider than shoulder width apart, and toes curled under on the floor. Your back and legs are straight.
• Exhale as you slowly push your body away from the floor.
• Inhale, lowering yourself back down to the point where your chest barely touches or comes within a few inches of the floor.
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Stage Three: Core Body
Cardio / Strength Choice Combination - 2 sets of leg raise and bridge (in this stage do both exercises)
The core when trained correctly, serves as an aerobic workout due to the high rep range that 's necessary when training the abs, obliques and lower back.
Leg Raise
Goal: 20 to 30 repetitions
• Lie supine on a mat or padded carpet, legs straight, both hands under your buttocks to help maintain the proper pelvic tilt with your head on the floor.
• Exhale as your slowly bring your knees to your chest and head off the floor.
• Inhale as you straighten your legs to a point where your feet are a few inches off the floor.
Bridge
Goal: 5 repetitions - Hold time: 5 to 15 seconds
• Lie on your back on a mat or padded carpet, knees bent, heels near your buttocks, arms at your sides.
• Inhale as you slowly raise your pelvis off the floor as high as it will comfortably go. Tighten your buttocks and squeeze your shoulder blades together, hold and breathe.
• Exhale as you lower back down to the floor.
See The Firefighter's Workout Book for over 50 illustrated exercises and routines.
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Related:
The Firefighter's Workout Book contains over 50 illustrated exercises and routines, including strength, aerobic and stretching programs for every level of fitness.
