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.
Sunday, 28 April 2013
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.
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