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Thread: Firefighter Fitness

  1. #1
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    Question Firefighter Fitness

    Hi. I am a volunteer firefighter in a medium sized combination paid/volunteer department. I am looking for a fitness/workout plan that could help make physical activity on the fireground easier to handle. I'm about 140 lbs and have a thin build. I don't have any cardiovascular problems or anything like that. I'm looking to build up strength and stamina. My fire company has a gym with weights and other machienery. Does anyone have any suggestions on where I could start?

  2. #2
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    I'm not sure if this is what you are looking for, but work certain muscle groups on certain days and throw cardio in the mix.

    Back and arms one day.

    Chest and abs another day.

    legs and gluts another.

    Throw cardio, i.e. running or another aerobic activity, in every other day.

    It can be tough, but it builds muscle and cardiopulmonary function.

    I always have to throw in "consult a physician before starting any diet or exercise program."

    Stick with it. Trust me. The fat comes back. Once a fat cell is created, it's always there hiding and lurking in the shadows.

  3. #3
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    Wink workout

    as a peer fitness instructor I promote an overall body approach to workouts. Too many times muscular imbalances are created by isolating muscle groups. ALso, keep in mind that the chest/tri's, back/bi's then legs on separate days came from the bodybuilding mind set where your goal was to build mass and spend lots of time on each area. Mass/size does not neccessarily equate to strength and overall efficiency of the body. I am not saying not to take that approach, just be aware of the pros and cons to any workout.
    As a PT and a FF I see way too many injuries occuring due to muscular imbalances and lack of range of motion, the big guys are getting hurt by things that shouldn't touch them. An overall/functional type of approach includes all the components of fitness: strength and power, endurance (respiratory and muscular) balance and agility, range of motion, loaded movement in all directions. When we perform our job it entails the entire body and for prolonged period of time; so 6-8 reps of isolated exercises doesn't translate to the job. You can do these exercises but intermix multijoint/planar movements. ALso you can get all muscle groups/cardio and ROM in 45 min or less.

    shoot me your email and I can send you a workout I put on at the Redmond symposium last week, the guys/gals that took it really enjoyed it.

    Not knocking other ideas, just adding to your toolbox

    Orlando Gomez
    Portland Fire & rescue
    orlyg1521@gmail.com
    Last edited by ogomez; 11-21-2009 at 02:03 PM. Reason: addin contact info

  4. #4
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    It's nice to have a PT on the board :-)

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    Default thank you

    thanks for the input everyone.

  6. #6
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    If you really want to be in top shape on the fire ground, do crossfit. Go to crossfit.com and follow the daily workouts. You wanna talk about a test of physical fitness? Dont do split routines unless your a bodybuilder. Which your not.


    Your a firefighter.

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    P90x isn't bad either, I did that for a month, then had to stop because of my schedule, and it burns! I'm starting it again on monday though.
    Sincerely,

    JuniorAFPD
    juniorafpd@gmail.com

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    We workout 3-4 times a week at my station and do a mix. One day we may work certain body parts, other days we just do a good all around full body workout. It keeps the cardio up and it keeps from plateauing. Whatever you decide to do, make sure it is within YOUR ability. Good luck and stay safe.

  9. #9
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    Quote Originally Posted by ogomez View Post
    as a peer fitness instructor I promote an overall body approach to workouts. Too many times muscular imbalances are created by isolating muscle groups. ALso, keep in mind that the chest/tri's, back/bi's then legs on separate days came from the bodybuilding mind set where your goal was to build mass and spend lots of time on each area. Mass/size does not neccessarily equate to strength and overall efficiency of the body. I am not saying not to take that approach, just be aware of the pros and cons to any workout.
    As a PT and a FF I see way too many injuries occuring due to muscular imbalances and lack of range of motion, the big guys are getting hurt by things that shouldn't touch them. An overall/functional type of approach includes all the components of fitness: strength and power, endurance (respiratory and muscular) balance and agility, range of motion, loaded movement in all directions. When we perform our job it entails the entire body and for prolonged period of time; so 6-8 reps of isolated exercises doesn't translate to the job. You can do these exercises but intermix multijoint/planar movements. ALso you can get all muscle groups/cardio and ROM in 45 min or less.

    shoot me your email and I can send you a workout I put on at the Redmond symposium last week, the guys/gals that took it really enjoyed it.

    Not knocking other ideas, just adding to your toolbox

    Orlando Gomez
    Portland Fire & rescue
    orlyg1521@gmail.com
    very well put. I also agree. You can also try doing things like cycling or rollerblading for alternate cardio exercises that keep the legs strong.

  10. #10
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    Default CrossFit

    Many Fire, Police and Military are finding CrossFit to be very beneficial. And its free (crossfit.com). The only issue it requires more specialized equipment i.e kettlebells, bumper plates, gymnastics rings. But as far as conditioning there really is nothing that can compare. PM me if you want more info.

  11. #11
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    Default Try this!

    Fitness needs to be well rounded. It is nice to have a exercise program but what about nutrition. If you do not feed the body the right nutrients then you will not change. I would suggest this program 21 Day Rapid Fat Loss for Firefighters.
    Last edited by fitfirefighter; 03-31-2010 at 05:02 PM. Reason: updated url, it was incorrect

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    Setup some "off the wall" stuff. For example, get a BIG tractor tire and while standing on it, strike it on the tread with a sledge. After about 20-25 hits, you will feel it. Or just stand beside it and whack on it.

    Put an I-bolt through a big tractor tire (the tread), 50' of rope through the I-bolt and pull that tire to you (dragging it across grass or rough pavement or whatever - just not a slick floor because that would be cheating!!)

    Run stairs with 2 Denver packs, weighted vest or SCBA. If you only have one flight of stairs, run that flight of stairs up and down about 10 times.

    Railroad tie and axe chop it like their is no tomorrow.

    Think of things that are more job related tasks and things that use and build muscles in areas that typical weights don't.

  13. #13
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    Default Check out this blog, it has some great info!

    Here is an awesome fitness blog for firefighters: http://firefighterfitnessformula.com/blog/ He shares alot of killer information.

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    Quote Originally Posted by fitfirefighter View Post
    Here is an awesome fitness blog for firefighters: http://firefighterfitnessformula.com/blog/ He shares alot of killer information.
    Referring to yourself in the third person?

    fitfirefighter posted this in another thread:
    Quote Originally Posted by fitfirefighter
    3rd) If you are looking for quick workouts that incorporate weights then down load my free book "21 Day Rapid Fat Loss Workout" <http://www.firefighterfitnessformula.com/21fatloss>. Don't worry I named it this because it will help you lose fat, by gaining lean muscle mass. These workouts are also designed to build endurance and strength.
    Book is credited to Joe Howard, as is the blog....

  15. #15
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    Quote Originally Posted by grecko.1 View Post
    Referring to yourself in the third person?

    fitfirefighter posted this in another thread:


    Book is credited to Joe Howard, as is the blog....
    I didn't even catch that. Since he's trying to scheme, let me blow up his spot -

    I've read many forums. www.t-muscle.com is my favorite. I also like www.firegroundfitness.com, www.jasonferruggia.com, www.rosstraining.com, and www.straighttothebar.com. My fellow Fairfax County FF's own two Crossfit gyms, www.crossfitfairfax.com and www.crossfitva.blogspot.com

    You can get all you need from t-muscle, as many of these authors have legit credentials, such as their CSCS (Certified Strength and Conditioning Specialist), or PT, such as ogomez. These authors train pro athletes, Hollywood stars, and others run college S&C programs. I would educate myself through them before I buy a book from a personal trainer without any formal college education in the strength and conditioning field.

    In several articles these authors have pointed out that anyone can become an internet fitness guru by setting up a blog, making a couple of youtube videos, and taking bits and pieces of information from various sources and copying it to their site. If I wanted to, I could go get certified as a personal trainer real quick, and do the same thing. Lose weight while you rest with interval training for EPOC, a few dietary changes that anyone not hiding under a rock for the last ten years would know. t-muscle has volumes of this stuff. Real cutting edge. Cheap slosh pipe, there's probably a dozen youtube videos in regards, and rosstraining has links to all kinds of DIY training equipment links for those on a tight budget. I like the homemade Prowler, keg clean and presses, the ab wheels, among others. Firegroundfitness has plenty of material to make you job ready. Breathing ladders. Renegade Man Makers. I regularly do their "sissy test" level 3 with my 40kg KB.

    Don't buy a book from some self proclaimed internet guru with no formal education, with an "unstoppable secret formula" (taken from his "about" page), deceptively referring to himself in the third person as grecko pointed out. "MY TERM failing forward" (his words, not mine, 1:27 into the video on his Secret Goal Setting Formula blog entry) was not his at all, but was orignally used by author John C. Maxwell in his book, you guessed it, Failing Forward, How to Make the Most of Your Mistakes, published in 2000.

    http://firefighterfitnessformula.com/blog/?p=194

    http://www.leadershipnow.com/leadershop/7430-8.html

    I'm from NY, I smell BS a mile away.

  16. #16
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    Default Comprehensive and Specific Firefighter Fitness

    We spent a lot of time in Whatcom County Washington searching for the "perfect" firefighter physical training program. We tried CrossFit, Core Performance, P90X and a number of other programs with some success. We discovered a program called "TACFIT" in 2005, and we experienced tremendous gains in physical performance and body composition. We conducted an informal study using this program in 2009:

    http://tacfitfirefighter.com/2012/04...fit-challenge/

    Since then, we have fine tuned this program to meet our occupational needs. We spent 2 years developing a comprehensive physical training program specifically for firefighters. Check out the website:

    http://tacfitfirefighter.com/

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    I personally love the Beachbody workouts. I started with P90X and moved on to Insanity. My cardio, core, lower body and upper body have improved greatly in conditioning. I never felt strength improvement was a major goal of mine, but muscle endurance, cardio and core improvement was. I have the majority of my firehouse doing this workout every workday

  18. #18
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    Default Buddy, you got a retort?

    Quote Originally Posted by fitfirefighter View Post
    Here is an awesome fitness blog for firefighters: http://firefighterfitnessformula.com/blog/ He shares alot of killer information.
    You got any retort to this stuff, rather than just throwing up a link?

  19. #19
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    The best thing anyone who is looking to get into shape can do is invest in a knowledgeable fitness professional, someone who has experience and education in the field you're trying to pursue. Some guys have made some very valid points and thrown some interesting ideas out there but your fitness is based upon your goal and your own back round. Power lifters don't train like endurance runners and rock climbers don't train like swimmers. Are you an ectomorph, mesomorph and endomorph, what type of medical back round do you have, any joint issues, past injuries, medical history, family medical history, etc. The best way to get in shape and avoid injury to start off is the basics, build a foundation to prevent injury. Walking if you can't jog /run. Make sure you have proper form and know how to breath. Push ups, sit ups, squats, lunges, back extensions, dips etc. If you can't perform these simple exercises then you shouldn't move onto the next phase.

  20. #20
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    Firegroundfitness has a lot of content to create you job prepared. Respiration steps. Rebel Man Creators. I consistently do their "sissy test" stage 3 with my 40kg KB.

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