I've put out a few emails and posts to start the build up for 2013..... the build up of strength. It might not come as a surprise to you by now that I feel as though strength is a huge component of our day to day lives in the fire service and that I also think that we collectively need more of it- for self preservation and to excel at our duties.
So, instead of just saying I think ppl should be stronger and leaving it at that I am making a full attempt to help you all individually to improve your strength. How this is going to happen:
- We perform some basic strength assessments coupled with some screening tools I have picked up along the way.
- I give some ideas on how to shore up some movement issues if identified- this could be in the form of an actual program if that is what you need.
- I present some basic strength training programming that most should be able to adapt to their lives to make simple, progressive gains in overall strength.
- We constantly re-assess strength and movements throughout the year to ensure there is the appropriate level of progress for each individual.
Since the way it works is that I need to travel to get all assessing done what I am going to do is open up #3 right away so that those that are reasonably ready are able to get on the wagon ASAP. **Note- there are a few WFI assessments that need to be completed as well, these take priority and if you haven't done yours yet don't expect me to jump all over this process with you until your WFI one is complete..... I'm working on it.
THE PROGRAM
First off, no general program is "perfect". They will all have pro's and con's and progress will vary from individual to individual. Every guru or coach will have a set of biases, experiences and training (hopefully) that will lead him or her to lean in certain programming directions. Ideally every person would have the perfectly designed program tailored directly to the individual's needs and goals. With this in mind here is my rationalle/approach to this general program:
General Strength- the program that follows is basically a program that I have followed with success and have prescribed with a good level of success from participants. I believe that it has been successful because it is simple, involves the big movements (which every true strength program should) and is progressive in a manageable and linear fashion. By simply following the principles you can make necessary tweaks to your lifestyle and still get steady progress- obviously the progress will vary.
Individualization- To provide the most individualization possible and still work out potentially as a group the individual work will be presented as what you will do for your accessory work. Conditioning will be considered accessory work as well, this will be the type of thing that your goals will/should dictate. An example of this idea would be that everyone can get in their squats and/or presses for the day together rotating through the squat rack (changing the wts for each person) then once this is done each works on their specific target areas for injury prevention, conditioning etc.
General Strength Program Level 1
This is based on the book Starting Strength by Mark Rippitoe. While it is called Level 1 I would advise that you try to milk it for as long as you get progress- advancing "levels" early will not make you a better athlete necessarily, it will most likely SLOW your progress.... Seriously.
3 Days a Week:
Aternate between these 2 workouts, adding 5-10 lbs to your squat each day, adding 5-20lbs to your DL each day and adding 2.5-5lbs to your pressess each day. RECORD YOUR WORKOUTS TO ENSURE PROGRESS.
Day 1
Squat 3 sets of 5 reps (3 x 5)
Shoulder Press 3x5
Deadlift 1 set of 5 (1x5)
Day 2
Squat 3x5
Bench Press 3x5
Deadlift 1x5
For all movements the sets and reps indicated are termed "sets across" meaning that after you have warmed up with a few lighter (progressively heavier) sets your working sets would be completed with the same wt for all sets indicated. If you were able to complete all sets at the weight you set out to use then simply add the 5 or so lbs to the next workout. The DL indicates 1x5, so this means that you will warm up the movement until the point where you do the 1 work set and then if completed for all reps then be happy and move on, adding the appropriate weight the next workout not more sets this workout.
Too simple for you? That's OK, just do some time and you will likely find it becomes quite challenging and rewarding as you go. Progress too slow? Really? Just think, if you were to add 5lbs to your squat for 3x a week for a year and you started with just a bare barbell you would end up at an 825lb squat..... not going to happen. Realistically you could find yourself at a point where you are squatting 3 sets of 5 at 275lbs in a matter of a 15-20 weeks.... that takes some work for sure but not unreasonable.
To give you an idea of how to make some simple adjustments to those that think they are too busy here is another format that will get you good results, just a little slower:
On Shift:
Squats 3x5
Press 3x5/Bench Press 3x5 (do press on first day of tour and BP on second)
Morning after work (wakey wakey):
Deadlift 1x5
Pullups/Chinups 3 sets of max reps
This is a nice option as it easily gets you 4 workouts in an 8 day period and can be all potentially done while getting paid..... not too shabby if wake up in time.
Another bonus to this option is that you spend a bit less time on your strength lifts per day and frees you up to get some conditioning work in, ask Fuhriman how it's been working for him.
Thats a big post and lots left that could be said. Want some sweet resources on getting stronger?
http://startingstrength.com/- seriously, buy the book starting strength.
http://70sbig.com/- good stuff and great humor too
http://www.crossfitfootball.com/- for the power athlete in all of us, and where the second option for programs comes from
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