Itâ€™s 3 A.M. The bells sound and in a flash youâ€™re on the rig and out of the firehouse. You finish putting on your airpack, listening to the radio, and begin sizing up the scene in your head. The last thing on your mind right now is whether youâ€™re fit for the fight...
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When you condition your body in angles similar to those to which it is exposed on the fire scene, you are less likely to get hurt. In the same way, when youâ€™re training at the same intensity level, over time, your work on the fireground is more tolerable. This will also help your body adapt to the intense environment and reduce your chances of a heart attack. Your functional program, just like all others, must be progressive to let your body handle that stress over time. Equipment used in a functional program includes power sleds, sandbags, chains, medicine balls, hoses, sledgehammers, stability balls and dumbbells.
Putting It All Together
We can now take this system one step further. You already have a 12-week program in hand just by looking back at the previous articles. The last phase of the system is integration of all the previous â€œ3 Fs.â€ Using this system will help you improve fireground tasks, recover between calls, stay healthy and prevent injuries. It will also help you lose body fat â€“ provided youâ€™re eating properly and improve your work capacity.
In order for this phase to cover all of these bases, timed intervals are used rather than repetition ranges (such as 12-15 per set). By using timed intervals, you can improve your work capacity by doing more work in the same amount of time by either doing more repetitions or using more weight. Over the course of this phase, the work intervals will increase as the rest intervals decrease. Work-to-rest ratios are important to note since they will target different aspects of performance. This type of system stimulates your anaerobic and aerobic metabolism and will keep you strong, build muscle to burn calories and improve your cardiovascular system.
Using a circuit-training style, we can arrange the order of exercises that target abilities (such as agility, strength and flexibility), body regions (upper and lower, core) or movements (push, pull, lift, carry, drag or crawl). Start the phase with short work intervals and equal or longer rest. For example, the first week can include 30-second work intervals and 30-second rest intervals (these are called â€œ30s.: 30s.â€) During the second week, you can use 45-second work intervals with 30 seconds of rest, and in the third week, you can progress to 60 seconds of work with 30 seconds of rest. This phase can conclude with work intervals being 60 to 90 seconds long and rest being between 15 and 20 seconds. As you rotate through the circuits, have one firefighter rest in each round to keep the time. Precede every session with a five- to seven-minute dynamic warm-up involving balance, flexibility and coordination exercises. Leave the static stretching until the end.
The optimal length of each session should be 45 minutes. However, the duration of your session is a variable that can also be progressed (from 30 to 60 minutes) once your conditioning level improves. The length of intervals will determine how many rounds of each circuit you complete in accordance to whatever duration youâ€™re using. For example, if youâ€™re in week one and using 30s.: 30s. work-to-rest ratio, you might be able to get three circuits of four exercises each for three rounds each in a 45-minute session. An example is given above.
Each firefighter will be strong and weak in different areas. When using this system, you must choose an appropriate weight for yourself and use a speed that allows you to move for the entire interval to individualize each station. Even though weâ€™re using the same exercises, you will have to adapt each to your own strengths. For example, if you want more total body strength, use more weight to overload your body. As you get stronger, youâ€™ll be able to move the weight quicker which improves your work capacity. If youâ€™re OK with your strength, but want more â€œburn,â€ select a moderate weight and move faster for the entire interval. Afterwards, you should be breathing hard.
The idea that exercise must involve machines and endless hours of running on a treadmill is wrong. Your training routine must be specific, practical, efficient and fun (S.P.E.F.). Progression is important, and integration can be fun. Using functional exercises that closely mimic the tasks you perform on the fireground will help you move better, prevent injuries, and reduce your chances of suffering a heart attack or stroke.