AFD A Shift Fitness Blog

These workouts are put here as an option for AFD members to help improve their fitness related to FF activities. Each workout will contain a strength component (squats, deadlifts, presses, pulls etc) and finish with a conditioning component (lower skill movements done in intervals, rounds etc). The intention is to focus on building overall strength at the beginning of the workout when you are fresh and then use our strength for conditioning (as we are strength and power based athletes).

Saturday, 10 March 2012

Sunday March 11/12

A. Front Squat; 5 rep max- work up to a heaviest set of 5 reps that you can do with great form

B. Pullups- 3x Max Reps- strict, palms facing away

C. 5x

12 Walking Lunges- 6 per leg; total wt. 55% of A- use bar on back or total for DBs in hands

12 Bar dips

60s Double Unders/singles fast- with skipping rope

2:00 rest

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-I believe that as firefighters our work day should not be our only exercise day, which it tends to be for some people in the service. If this is you and you need direction let myself or one of the other PFTs know and we will be happy to help you get a plan to gether!

-This program will not suit everyone's needs as each person has different strengths and weaknesses. Our team needs you to attack your weaknesses as you are only as strong as the weakest link. Get on a program that helps you out with this- any of us PFTs would be happy to help you target your weaknesses.

-While on shift we need to be ready to respond. Our fitness activities should be training not testing- this means working to positive failure (when form starts to degrade) is good but negative failure (absolute failure to perform even crappy reps) is not advised. Need clarification on this then any of us PFTs would be happy to help you out!