Always a good day to get squats in; 3 sets of 5 is money! Not sure about that? At least get some Goblet Squats into your warm-up:
On Air:
Set a timer for 4:30 and restart every 4:30, rest for remainder and get HR down. Go until low air whistle then finish round.
10 Alternating Lunges
Stair Climb with DB in one hand and railing in other- 45# & up
50' Prowler Push
50'Prowler Pull
For the stairclimb go up with intent but not running, be smart.
For Prowler, use a wt. that you can be strong and explosive not a slug-fest. Max 180lbs.
Survivability:
While resting: Remove SCBA, inspect it and replace it on back while on air. Get confident doing this with gloves on and with eyes closed.
At Low Air:
Do the SCBA removal but do it while lying down and finish by getting balaclava over LDV port on mask.
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).
Tuesday, 4 June 2013
Monday, 27 May 2013
Tuesday May 28/13
Shook off the cobwebs this morning and did your 3 sets of 5 for Shoulder Press??
On Air:
On a 3:00 timer:
Stair Climb- With Standpipe Pack and Forc. Entry Tool
5 Kneeling Sledge Hits- Lateral
Prowler Push ~50'
Prowler Pull back to start- use sled strap to pull backwards to start
When you get to the bottom hand off SP pack FF who is next up then once done Sledge hits give same FF the Forc. Entry tool- this is when the next person starts.
For the Prowler start with 90lbs on it and increase weight by 25-45lbs every round as long as you are able. Ensure there is no failing on this or any portion.
If you need to stop and rest as you are pushing or pulling then that will be your last round-
DO NOT REDUCE THE WEIGHT TO CONTINUE.
Ideally you will be strong and pwerful for whole workout with some slight decrease in output right at the end. To ensure this be cautious with adding weight, only scale up within your ability.
If you end up reducing the weight to continue you are inviting the possibility of overtraining- not ideal anytime but not acceptable at work while training. If you are unable to complete a round it is a sign that you are no longer recovering in time and are challenging your system to an adequate level, to push further will not necessarily be of benefit to you or your team.
"Every rep has a cost, but not every rep has a benefit."
Survivability:
Practice taking your SCBA off as in the disentanglement drills we have done, can you do it while staying low? Not what we practiced but a realistic requirement.
When finishing off, or when running out of air if you get there, secure your airway by pulling your balaclava over your mask. **At no point are you allowed to take a breath in while your airway is unprotected by your LDV or Balaclava+glove. It's tricky but you'll get it.
Friday, 24 May 2013
Saturday May 25
There's no specific strenght set up for Saturdays but 3x5 Squats is always a favorite.
On Air:
5-8x
5 Lateral Sledge on Tire- Standing
10 Down to Ground and Up (Slow version of burpee)
Farmer Walk length of bay
Work straight through until you have done all the rx'd rounds or your low air whistle blows.
Survivability:
Time how long you can make the first 500psi last once you are done your circuit, whether you are at low air or not.
Go through your GRAB LIVES and LUNAR.
On Air:
5-8x
5 Lateral Sledge on Tire- Standing
10 Down to Ground and Up (Slow version of burpee)
Farmer Walk length of bay
Work straight through until you have done all the rx'd rounds or your low air whistle blows.
Survivability:
Time how long you can make the first 500psi last once you are done your circuit, whether you are at low air or not.
Go through your GRAB LIVES and LUNAR.
Sunday, 19 May 2013
Monday May 20/13
First things first, got your squats in? 3 sets of 5 with 5-10# more than last time.
On-Air:
On a 3:00 timer:
5 Sledge hits- Kneeling Lateral Chops
10 Alternating Lunges
Stair Climb
If you are in the habit of logging your workouts here is the last time we did this one: April 15- On Air #1
While resting get your HR down, see if you can get it below 120bpm in the rest period before it is time to go again.
Survivability:
See the video from the last workout day, this skill set seems a little easier said then done! What we found was that focusing on the method where the mask harness was flipped over the front made the most sense to us and was more reliable.
This time practice doing this with your own mask and gloves on, but as a rescuer don't bother going on air for now.... baby steps. If needed scale it back so that you are successful- no mask and no gloves is easiest. Once you have the hang of it be sure to get some gloves on!
On-Air:
On a 3:00 timer:
5 Sledge hits- Kneeling Lateral Chops
10 Alternating Lunges
Stair Climb
If you are in the habit of logging your workouts here is the last time we did this one: April 15- On Air #1
While resting get your HR down, see if you can get it below 120bpm in the rest period before it is time to go again.
Survivability:
See the video from the last workout day, this skill set seems a little easier said then done! What we found was that focusing on the method where the mask harness was flipped over the front made the most sense to us and was more reliable.
This time practice doing this with your own mask and gloves on, but as a rescuer don't bother going on air for now.... baby steps. If needed scale it back so that you are successful- no mask and no gloves is easiest. Once you have the hang of it be sure to get some gloves on!
Wednesday, 15 May 2013
Friday May 17
Bench Press day right? 3 sets of 5 to start off, again ideally early as with hydrant testing in full swing we needs to be efficient!
On air:
Rotate through as a group so that while one works the others are waiting conserving air. When it is your turn to go go right through the stations right after each other and get it done smoothly and quickly. There will be no injuries due to rushing on the ladder raise. Period.
Stations:
1. Ladder Raise & Lower x 1: Single FF raise a 2 fly ladder up against a wall, then lower to ground. Be in control grabbing rungs to raise and lower not sliding on rails.
2. Kneeling Sledge on Tire x 5: From semi-kneeling position hit big tire to simulate forcing a door- aim for a lug on tire and make sure to hit the right one each time.... what if it was you holding the halligan??
3. Prowler Push & Pull x 50': Start with 90lbs and add wt if you can. Strength and speed are the focus here, only push a wt you can push. If you end up needing to stop 1/2 way then you have too much wt. Don't decrease the wt, stop your workout.... seriously.
Keep going until all have hit 1/2 on their air bottles then move to the survivability drill:
Good clip from Fire Engineering, give each method a whirl on each other. Since the victim will not have a face peice on you can use the victim's SCBA as the "RIT" SCBA. Have fun!
On air:
Rotate through as a group so that while one works the others are waiting conserving air. When it is your turn to go go right through the stations right after each other and get it done smoothly and quickly. There will be no injuries due to rushing on the ladder raise. Period.
Stations:
1. Ladder Raise & Lower x 1: Single FF raise a 2 fly ladder up against a wall, then lower to ground. Be in control grabbing rungs to raise and lower not sliding on rails.
2. Kneeling Sledge on Tire x 5: From semi-kneeling position hit big tire to simulate forcing a door- aim for a lug on tire and make sure to hit the right one each time.... what if it was you holding the halligan??
3. Prowler Push & Pull x 50': Start with 90lbs and add wt if you can. Strength and speed are the focus here, only push a wt you can push. If you end up needing to stop 1/2 way then you have too much wt. Don't decrease the wt, stop your workout.... seriously.
Keep going until all have hit 1/2 on their air bottles then move to the survivability drill:
Good clip from Fire Engineering, give each method a whirl on each other. Since the victim will not have a face peice on you can use the victim's SCBA as the "RIT" SCBA. Have fun!
Saturday, 4 May 2013
Thursday May 9
Did your Deadlifts this morning???
On air PT:
4-8x
8 Goblet Squats
Famer Carry length of bay
For farmer carry ideally you would be using the hydraulic tools or better for weight- so 45lb DBs will do the trick.
For the goblet squat use one of the DBs you are carrying for the carry.
A video reminder of the goblet squat:
Survivability:
SCBA change-outs. Practice:
- swapping bottle on one's back while holding breath
- swapping out full SCBA with new face mask, while holding breath.
Not necessarily the best or worst way, but what I could find to give you an idea of what I am thinking. For now change the mask with vision and victim on air, see if you can change it efficiently enough that if victim is holding breath they aren't panicking by the time you get the new one on.
On air PT:
4-8x
8 Goblet Squats
Famer Carry length of bay
For farmer carry ideally you would be using the hydraulic tools or better for weight- so 45lb DBs will do the trick.
For the goblet squat use one of the DBs you are carrying for the carry.
A video reminder of the goblet squat:
Survivability:
SCBA change-outs. Practice:
- swapping bottle on one's back while holding breath
- swapping out full SCBA with new face mask, while holding breath.
Not necessarily the best or worst way, but what I could find to give you an idea of what I am thinking. For now change the mask with vision and victim on air, see if you can change it efficiently enough that if victim is holding breath they aren't panicking by the time you get the new one on.
Wednesday, 1 May 2013
Saturday May 4
May the 4th be with you......
On air PT:
3-5x
Stair Climb with Standpipe Pack, come back down- climb not run
5 Kneeling Sledge Hits
30' Forward sled drag- rope over shoulder like hauling hose
30' Hand Over Hand Sled drag back to start
First person restart every 3:00, space members to ensure no-one is waiting to work, make sure to take rest at end
Survivability:
Feeling good about your Thong conversions and Hasty Harness'? Do the sequence with your eyes closed.
On air PT:
3-5x
Stair Climb with Standpipe Pack, come back down- climb not run
5 Kneeling Sledge Hits
30' Forward sled drag- rope over shoulder like hauling hose
30' Hand Over Hand Sled drag back to start
First person restart every 3:00, space members to ensure no-one is waiting to work, make sure to take rest at end
Survivability:
Feeling good about your Thong conversions and Hasty Harness'? Do the sequence with your eyes closed.
Sunday, 28 April 2013
Wed May 1/13
So today there is no designated strength movement if you are following the program laid out. So if you are following the program get a good warm up and a bit of a dynamic stretch session in then get geared up for some fun.
If you are only following this on work days then I suggest you give the 3 sets of 5 squats a go to start you off- only add 5-10 lbs to last time and these should not be max lifts or even near max. Technique is king, strength will come.
On Air:
Rounds of
30 ft prowler push
10 Sledge chops- standing chop to tire on ground
30 ft prowler pull (rope attached to prowler to use upper body to pull back to starting position, hand over hand)
Rest while others working, weight on prowler should be limited to what you can pull on rope.... be sure to individualize weights so each person gets some good work in but does not over-exert themselves.
Continue until first low air alarm whistles at which time take turns beign victim.
In teams of ideally 2 simulate searching for downed FF and then:
- Convert SCBA using Thong Technique
- Use victim's webbing for Hasty Harness
- Move victim to stairs and up 1 flight of stairs
Each working member has a tool at all times and both must not stand up until on stairs.
Have fun.
If you are only following this on work days then I suggest you give the 3 sets of 5 squats a go to start you off- only add 5-10 lbs to last time and these should not be max lifts or even near max. Technique is king, strength will come.
On Air:
Rounds of
30 ft prowler push
10 Sledge chops- standing chop to tire on ground
30 ft prowler pull (rope attached to prowler to use upper body to pull back to starting position, hand over hand)
Rest while others working, weight on prowler should be limited to what you can pull on rope.... be sure to individualize weights so each person gets some good work in but does not over-exert themselves.
Continue until first low air alarm whistles at which time take turns beign victim.
In teams of ideally 2 simulate searching for downed FF and then:
- Convert SCBA using Thong Technique
- Use victim's webbing for Hasty Harness
- Move victim to stairs and up 1 flight of stairs
Each working member has a tool at all times and both must not stand up until on stairs.
Have fun.
Thursday, 25 April 2013
Friday April 26/13
Did your 3 sets of 5 Bench Press for the day??
Good, here we go:
Full gear and on air-
Flight of stairs with Standpipe Pack and hand tool of choice (halligan preferred)
5-10 Kneeling Lateral Chops on big tire
50' Prowler Push
50' Prowler Pull back to start (put webbing or sled strap on prowler to pull backward to start)
Restart rotation every 3-4 mins for full air bottle. While waiting to re-start focus on controlling your breathing, if you have a HR monitor see if you can get your HR back down below 120bpm before restarting.... should be easy at first but if not able then consider stopping as you might not be recovering adequately between sets.
Rotate so that when someone is working there is no waiting for the person ahead of you.
The weight on the prowler will vary but ideally it will be tough but you should be able to complete each round without failing- think dragging charged hose forward then dragging victim backwards.
At low air, once you have went through an SCBA thong conversion + hasty harness on a partner + drag about 20' (don't forget your hand tool) then practice putting balaclava up over mask hole simulating running completely out of air.
Good, here we go:
Full gear and on air-
Flight of stairs with Standpipe Pack and hand tool of choice (halligan preferred)
5-10 Kneeling Lateral Chops on big tire
50' Prowler Push
50' Prowler Pull back to start (put webbing or sled strap on prowler to pull backward to start)
Restart rotation every 3-4 mins for full air bottle. While waiting to re-start focus on controlling your breathing, if you have a HR monitor see if you can get your HR back down below 120bpm before restarting.... should be easy at first but if not able then consider stopping as you might not be recovering adequately between sets.
Rotate so that when someone is working there is no waiting for the person ahead of you.
The weight on the prowler will vary but ideally it will be tough but you should be able to complete each round without failing- think dragging charged hose forward then dragging victim backwards.
At low air, once you have went through an SCBA thong conversion + hasty harness on a partner + drag about 20' (don't forget your hand tool) then practice putting balaclava up over mask hole simulating running completely out of air.
Thursday, 18 April 2013
Tuesday April 23/13- On Air
Another busy training day...
A. Shoulder Press; 3 sets of 5 reps (try to squeeze in before work if able)
B. In gear and on air:
10-1 Lay on floor and stand up (very similar to a burpee but done under control and no jumping)
Tool Carry- 100' with V-Ex tools or heavier (minimum 50lb DBs per hand)
Do 10 down and ups, carry tools 100', 9 down and ups, 100' carry, 8 down and ups....
See how much air it takes for you to complete whole circuit.
When finished, each member should do the thong conversion and then the hasty-harness on another FF- try to drag the FF across the floor while in a crawling type position.... what do you need to do to move your partner on your own??
A. Shoulder Press; 3 sets of 5 reps (try to squeeze in before work if able)
B. In gear and on air:
10-1 Lay on floor and stand up (very similar to a burpee but done under control and no jumping)
Tool Carry- 100' with V-Ex tools or heavier (minimum 50lb DBs per hand)
Do 10 down and ups, carry tools 100', 9 down and ups, 100' carry, 8 down and ups....
See how much air it takes for you to complete whole circuit.
When finished, each member should do the thong conversion and then the hasty-harness on another FF- try to drag the FF across the floor while in a crawling type position.... what do you need to do to move your partner on your own??
Monday, 15 April 2013
April 18
How did day 1 go? Some good quality time spent with your thoughts in the SCBA mask??
Here's Day 2:
Looks like a crazy day of training some VEx.... so be sure to have a strong back for training:
Pre work, or if you have time: Deadlift, 1 set of 5 (warm up to a weight that feels heavy but not new territory)
On Air:
Simulated Victim Drags with sled (weather permitting, actual dummy or hose rolls if needed inside)
Drag 50' foraward
Drag 50' backward
rest while others go
Someone is always working, rotate through. Weight needs to be manageable for all sets, you may increase weght between sets but not decrease (when your turn adjust weight to your ability, not the others). Once you feel yourself starting to drop off (10% or greater) finish up that set and recover.
As a group take time to practice the SCBA Thong Conversion. If you are proficient with it with eyes open then give it a whirl with eyes closed.
Here's Day 2:
Looks like a crazy day of training some VEx.... so be sure to have a strong back for training:
Pre work, or if you have time: Deadlift, 1 set of 5 (warm up to a weight that feels heavy but not new territory)
On Air:
Simulated Victim Drags with sled (weather permitting, actual dummy or hose rolls if needed inside)
Drag 50' foraward
Drag 50' backward
rest while others go
Someone is always working, rotate through. Weight needs to be manageable for all sets, you may increase weght between sets but not decrease (when your turn adjust weight to your ability, not the others). Once you feel yourself starting to drop off (10% or greater) finish up that set and recover.
As a group take time to practice the SCBA Thong Conversion. If you are proficient with it with eyes open then give it a whirl with eyes closed.
Wednesday, 10 April 2013
April 15- On Air #1
Here you go, workout #1 of the next little while to give you some direction if looking for an on air workout to do. While we all have our own goals the one thing we can work together on is being able to work well under the stress of having our PPE on.
This is Monday, so according to the last post we would ideally be doing some squatting today- either before work or ASAP in workout time so you have time to get everything done.
Workout:
A. Squat; 3 sets of 5- use sets across (same wt for all 3 sets, shoot for a wt at about 90% of what you think you can do)
B. Chinups/Pullups; 3x max reps (if unable to do less than 12 reps without kipping use your feet for assistance on a bench or person)
On Air:
3-5x
5 Sledge Hammer Chops (kneeling on one knee, striking tire in horizontal motion)
10 Alternating Lunges
Run up stairs fast
- set a timer for 3:00 and restart at the beginning of time interval
If working with partners then the first person is on the clock and the rest go in sequence when the person ahead of them gets to top of stairs.
Savvy?
Have fun.
At the end, take a few mins to practice tying a hasty harness on each other. Use one that you like and is "hasty", these should be fast and simple.... make it so.
From our training the other day at 88 we found that this was the easiest and most comfortable version, not to mention the "hasty-est". Give it a whirl.
This is Monday, so according to the last post we would ideally be doing some squatting today- either before work or ASAP in workout time so you have time to get everything done.
Workout:
A. Squat; 3 sets of 5- use sets across (same wt for all 3 sets, shoot for a wt at about 90% of what you think you can do)
B. Chinups/Pullups; 3x max reps (if unable to do less than 12 reps without kipping use your feet for assistance on a bench or person)
On Air:
3-5x
5 Sledge Hammer Chops (kneeling on one knee, striking tire in horizontal motion)
10 Alternating Lunges
Run up stairs fast
- set a timer for 3:00 and restart at the beginning of time interval
If working with partners then the first person is on the clock and the rest go in sequence when the person ahead of them gets to top of stairs.
Savvy?
Have fun.
At the end, take a few mins to practice tying a hasty harness on each other. Use one that you like and is "hasty", these should be fast and simple.... make it so.
From our training the other day at 88 we found that this was the easiest and most comfortable version, not to mention the "hasty-est". Give it a whirl.
Monday, 1 April 2013
Time to get back on the horse!
Well, it's been a while since I've ranted about how people should be strong.... and hopefully most have taken some of what I said and gave it a whirl. If you did, I'm sure you've noticed some pretty good strength gains in a relatively short amount of time. If you haven't gave the "Starting Strength" method a shot I still recommend you do. Your "base" level of strength will go up considerably in a short amount of time..... c'mon, give it a try!
No rants today. Will try to keep this short and sweet (as best I can).
If you have been doing some basic strength work like was outlined in last couple of posts you might be finding yourself ready to start breathing heavy again. Summer's coming but more importantly we need to be "in shape" for our job. How do we get in shape? The approach I am going with right now:
Step 1. Get stronger. Life is easier when you are stronger.
Step 2. Use your strength to move heavier stuff for conditioning.
Step 3. Practice the skills you need to be good at what you do.
We just had a good dose of step one, now comes 2 and 3. Really, 3 should be done all the time- doesn't matter how strong or conditioned a person is, if they aren't proficient and efficient at their job or sport then they won't express that strength and conditioning very well. So for 2 and 3 we will do them together- using the demands of our job to gain conditioning and fitness.
Here is what I propose for the next phase:
Instead of a 3 day a week strength workout cardio sprinkled in where you see fit this will look like
Strength: 4 Days a week (M/T/Th/F)
Conditioning: Done up to 5 days a week, the 2 days on shift will be done in full Turnout Gear and SCBA- majority of workouts are 12 mins or less
Skill Practice: Every workout should have a skill component, in rest periods and/or at the end keeping in step with our FF survivability skills.
*When in doubt, you can almost always add squats! Focus on technique and range of motion.
So, as always it is assumed that you are getting some workouts in when not at work- right?
You may want to choose to alter this schedule at times to fit your week more appropriately if our shift falls on certain days but the "conditioning" work will be made with it in mind that these are the days you will be doing your strangth work.
Due to the time constraints of our days at work it does tend to make it so if you are going to be in the gym or out on air you almost need to choose one or the other.... what is your priority? Let that be a helper in deciding which to choose.
You may also find it easier to get your strength work done earlier in the day and do the conditioning at a later time- for example getting in a good set of squats before work starts then going on air at workout time.... sounds crazy, I know, but it's pretty effective.
I will not lay out all the workouts here and now for the conditioning portion, these will be posted as I had done in the past- on the blog. I plan on getting this on the blog the shift before to give lots of time for people to know what the scoop is and arrange what needs to be done ahead of time to make the workouts happen.
No rants today. Will try to keep this short and sweet (as best I can).
If you have been doing some basic strength work like was outlined in last couple of posts you might be finding yourself ready to start breathing heavy again. Summer's coming but more importantly we need to be "in shape" for our job. How do we get in shape? The approach I am going with right now:
Step 1. Get stronger. Life is easier when you are stronger.
Step 2. Use your strength to move heavier stuff for conditioning.
Step 3. Practice the skills you need to be good at what you do.
We just had a good dose of step one, now comes 2 and 3. Really, 3 should be done all the time- doesn't matter how strong or conditioned a person is, if they aren't proficient and efficient at their job or sport then they won't express that strength and conditioning very well. So for 2 and 3 we will do them together- using the demands of our job to gain conditioning and fitness.
Here is what I propose for the next phase:
Instead of a 3 day a week strength workout cardio sprinkled in where you see fit this will look like
Strength: 4 Days a week (M/T/Th/F)
Conditioning: Done up to 5 days a week, the 2 days on shift will be done in full Turnout Gear and SCBA- majority of workouts are 12 mins or less
Skill Practice: Every workout should have a skill component, in rest periods and/or at the end keeping in step with our FF survivability skills.
Strength
Sun
|
Mon
|
Tues
|
Wed
|
Thurs
|
Fri
|
Sat
|
Mobility Work
|
Squat 3x5
3x Max Chins
|
Shoulder Press
3x5 |
Mobility Work
|
Deadlift 1x5
3x Max Pullups
|
Bench Press
3x5 |
Mobility Work
|
So, as always it is assumed that you are getting some workouts in when not at work- right?
You may want to choose to alter this schedule at times to fit your week more appropriately if our shift falls on certain days but the "conditioning" work will be made with it in mind that these are the days you will be doing your strangth work.
Due to the time constraints of our days at work it does tend to make it so if you are going to be in the gym or out on air you almost need to choose one or the other.... what is your priority? Let that be a helper in deciding which to choose.
You may also find it easier to get your strength work done earlier in the day and do the conditioning at a later time- for example getting in a good set of squats before work starts then going on air at workout time.... sounds crazy, I know, but it's pretty effective.
I will not lay out all the workouts here and now for the conditioning portion, these will be posted as I had done in the past- on the blog. I plan on getting this on the blog the shift before to give lots of time for people to know what the scoop is and arrange what needs to be done ahead of time to make the workouts happen.
Saturday, 5 January 2013
Strength Building 101: K.I.S.S.- Part 2
Repeat after me, "I am a novice lifter."
Now that Dr. Evil stopped you from arguing this point I'll take a few moments to explain, and hopefully get you to see that being a "novice" ain't so bad after all.
What do I mean by novice?
While at first it might seem as though I am being a jerk and calling you names what I am actually doing is putting most of you into a classification that relates to how quickly you recover froma nad respond to a stimulus- right now referring to strength training. A novice lifter will typically be able to go in and do a workout that has an appropriate stimulus then return to the next workout in 48-72 hrs and find that he/she has supercompensated (recovered and become stronger) so that he/she can lift more than the previous workout- being actually stronger.
So you might be tempted to say to me or yourself that you are past this point. I argue that you are not.
Watch video again.
Why not? Well, I can think of very few people on the department that I would lump into an intermediate classification and I would be extremely surprised to find an advanced or elite strength athlete in our midst- both of which would require a very detailed and varied program to progress their strength.
Again why aren't you an intermediate or greater?
A few questions for you to ask yourself:
Now that Dr. Evil stopped you from arguing this point I'll take a few moments to explain, and hopefully get you to see that being a "novice" ain't so bad after all.
What do I mean by novice?
While at first it might seem as though I am being a jerk and calling you names what I am actually doing is putting most of you into a classification that relates to how quickly you recover froma nad respond to a stimulus- right now referring to strength training. A novice lifter will typically be able to go in and do a workout that has an appropriate stimulus then return to the next workout in 48-72 hrs and find that he/she has supercompensated (recovered and become stronger) so that he/she can lift more than the previous workout- being actually stronger.
So you might be tempted to say to me or yourself that you are past this point. I argue that you are not.
Watch video again.
Why not? Well, I can think of very few people on the department that I would lump into an intermediate classification and I would be extremely surprised to find an advanced or elite strength athlete in our midst- both of which would require a very detailed and varied program to progress their strength.
Again why aren't you an intermediate or greater?
A few questions for you to ask yourself:
- When was the last time I followed a strength based program that revolved around the big lifts (squat, bench, press, deadlift)?
- If you answered the above with an answer other than never or I don't know then how long did you follow it for and did you make steady progress?
- Have you followed a strength program that requires you to write down your progress and then use the log to ensure that additional weights and/or reps were completed?
- When looking at the following document do I have an idea of where I sit for each lift (possibly with the exception of the power clean)?
Basic Strength Standards (pdf, wfs)
Something to note is that if you lift the weights in the higher levels it doesn't mean that you are necessarily no longer a "novice". These are more like lifting norms in the population (from my understanding), a novice lifter could reach an advanced level of strength because he/she was able to follow progression and recover between workouts up to that level.
So what does this mean for you? I would recommend you start back at square 1 and stick to some simple key principles:
- Have a plan and write down your progress.
- Squat, push and pull 2-3x per week.
- Follow a linear progression- start low and add weight incrementally EVERY WORKOUT for as long as you can (5lbs a workout 3x a week is 780lbs in a year.... no need to get greedy any time soon)
- Eat like an adult- meat, veggies, nuts and seeds etc. Want to gain weight? Eat like 1.5 adults and don't be afraid of sweet potatoes.... maybe some moo?
- 80/20 (or 80/10/10) 80% of the time you gotta just punch the clock. Get in there and do your workout and build a routine. 10% of the time you might have a poor or non-existent workout, oh well- pick up and keep going the NEXT SCHEDULED WORKOUT DAY. 10% of the time rip the walls apart- sometimes you just gotta go for it when working out and break the program a bit..... use this zeal to test your mettle in a strength endurance feat if you can.
Simple, right?
And this: Who Wants to Be a Novice? You Do.
Now what?
- Check out the program on the previous post: Strength Building 101: K.I.S.S.
- Start low, even as low as just the bar if you want.
- Follow the program and stick with it.
- If you stall out- can't add wt to the bar- drop that lift by 10% and follow progression back up, maybe with less of a jump each workout this time.... and eat more.
Once you follow the progression say 3 or 4 times then you might be out of the novice area. By this time you will have been following a structured program for about 3-6 months and have gained a bunch of strength and even lean muscle mass.
As firefighters we are required to be strong. Think of the types of activites we do on routine calls:
- Lift heavy patients
- Carry heavy tools- MVCs
- Drag hoselines, and hold while having high nozzle reaction
- Carry and climb ladders
What about if we were to do a not so routine call:
- Drag victim while crawling
- Breach walls or floors with hand tools, possibly kneeling
What about the worst call:
- Ever practice dragging a downed firefighter up a set of stairs? Bring your buddies and hopefully have some seriously strong backs and legs.
It is interesting to me that the main focus of most programs in the firehall seem to target body fat and VO2 but the thing that will get you out of a bind is strength expressed as strength endurance and power.
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