1. #1
    Forum Member

    Join Date
    Nov 2010
    Posts
    9

    Default New FF, trying to build endurance

    Hey guys/gals, this is my first post on the board, I am a 30 yr old in "decent" shape, im about 6'3 205lbs. I just graduated volunteer recruit class and really want to boost my endurance. I eat good and stay away from allot of fat and try to stay away from excess calories. I travel on the road for a living so turkey subways have pretty much been all that I eat during the week. I'm just looking for a better way to eat and excersises that you guys do to boost endurance/strength. I am a recent gym member and have the chance to work out 2-3 days a week in the gym and 2-3 nights in hotel rooms. Thanks in advance for any help!!

  2. #2
    Forum Member

    Join Date
    Jul 2010
    Location
    Houston, TX
    Posts
    36

    Default

    Check out a book called the Abs Diet. It's written by the editors at Men's Health Magazine. It’s not for everyone, but it sounds like it would work really well for you. They focus on strength and endurance training as well as proper eating habits. It's about $10 on Amazon. They also have eating guides for fast food, grocery stores, and restaurant guides all called "Eat This Not That" Really worked for me.

  3. #3
    MembersZone Subscriber

    Join Date
    Aug 2005
    Location
    Pleasanton, CA
    Posts
    271

    Default

    I like circuit training. For example:

    Hotel room: warm up by jogging outside 10 minutes (or on cardio machine there.
    Then do a circuit: no rest in between... at all!
    Jump rope 2 min (yes, I bet it fits in your luggage!)
    40 push-ups (or 50, I just do 25, cuz I'm a chick)
    100 bicycle abs. (Lift trunk of floor in rotation, not just your head)
    30 walking lunges (I carry 15-25 lbs in each hand, you decide)
    20 Lat pulls on the machine they have there. go to failure 2nd set and after.
    5 min on stationary bike at (or whatever machine they have there. or run the stairs for 5 min)

    start at the top and repeat, repeat, repeat. It's simple, low tech and easy. Start out with 30 minutes. Work up to however many times you can get through in an hour. You will be exhausted.

    If there is no gym there, take a pull up bar that you can hook into any doorway. (find on internet, and I bet you can fit that in your luggage too) Substitute pull ups for the lat pulls. If no weights for the lunges? increase your reps to 50 or even 100! It's killer!

    At home, make a circuit of 4-5 exercises, and do it for an hour... go heavy, 15-20 reps. Do it until you are exhausted. Then run or do a cardio machine for 30 more minutes after to are completely spent.

    Stretch after every workout.
    By the way, these are not firefighter specific. Functional and task specific training is really good, and there are many ideas on this site for that. If you want any others, I have more ideas too...
    Last edited by Drjmilus; 11-04-2010 at 05:19 PM.
    Dr. Jen
    www.fireagility.com

  4. #4
    Forum Member

    Join Date
    Jan 2010
    Posts
    162

    Default

    Dude.. don't buy into that crap above. Dont buy a joke book from Men's Health and don't spend 2 hours doing sit-ups and lunges.

    Read up online and get a solid foundation on nutrition (i.e. Probably shouldnt eat a 100 carb subway footlong sub before driving ; that bread has simple carbohydrates that are going to just digest and be stored as excess fat before you have the chance to burn it). Work on shedding weight with a good diet. Excess weight in this job is useless, we already add 30-50lb extra with our PPE no need to be overweight and then add your gear.

    Start hitting the gym hard. Do basic movements ( ie bench, squats, deadlifts ) and work your supporting ligaments and muscles. You'll do fine.. Just stay consistant. There is no magic routine or workout thats going to help.. Just hardwork and a good diet.

    When on the road at a hotel, try pushing your car or truck down a long lane or parking lot... thats going to require alot more effort and endurance (both muscular and cardio) than doing 100 lunges.

    Any more questions bro.. Just PM me.. Best of luck.

  5. #5
    Forum Member
    Jonnee's Avatar
    Join Date
    Oct 2005
    Location
    Virginia
    Posts
    1,256

    Default

    Hey are you married? You have "endurance at home"?

    Keep up what ever you are doing and join the YMCA, great place to burn energy and help you body.

  6. #6
    Forum Member

    Join Date
    Nov 2010
    Posts
    15

    Default

    I feel the best way to build endurance is not pumping iron for an hour a day or jogging for 30 minutes, its staying active for long periods of time, making your body work but without most of the time breaking a sweat. You have to get your body used to long periods of work time not a solid hour then take a break because on most rural depts there is not many breaks.

    The traveling doesnt help, its to much down time at one time. Maybe a new job where your on your feet all day and forced to move, bend and lift. Otherwise some believe that the mental part of firefighting can wear you out just as fast as not being in shape, you could do mind puzzles while driving. I know it sounds tacky but a fresh mind is just as important at a fire as having fresh legs.

    Just keep in mind your looking for endurance not buffness so pacing yourself is everything. Remember its not a race its a marathon! Good Luck and welcome to the only group of people that I see tip a hat at each other no matter where or who they are because no matter who or where we are, we are all fire fighters ready and willing at a paged notice to do what it takes to save lives and property.

  7. #7
    MembersZone Subscriber

    Join Date
    Feb 2006
    Location
    portland, OR
    Posts
    188

    Default

    BW21: seriously? to disregard J Milus is showing your narrow mindedness, she is way qualified. Traditional lifting has merit but research and newer techniques are showing better results focusing on physical efficiency rather than pushing big weights and going for size.

    Feel free to add your experience/opinion but don't put down others just because you have a different view.

    O gomez
    FF/ PT/Peer fitness instructor

  8. #8
    Forum Member

    Join Date
    Sep 2010
    Location
    Howard County, MD, USA
    Posts
    287

    Default

    I knew a fire instructor that would sometimes go to a gym that a lot of firefighters went to. He would put on full turnout gear including SCBA (but not put on the mask; he just wanted its weight), then get on the treadmill. He said that the other guys there would look at him like he was crazy...until they were tired and done and getting off, and he was still going strong. And going and going, like the Energizer bunny. And he was ~40 years old, too, much older than the guys who thought he was crazy...at first.

    At least, that's just what this fire instructor said.

    I'd sure hate to smell the inside of his turnout gear if that's true.

  9. #9
    Forum Member

    Join Date
    Aug 2010
    Posts
    26

    Default

    gb1k,

    Can you give some details on what "decent shape" means to you?
    What kind of PT did the volunteer recruit class do? What did you struggle with?
    Are you a runner? What kind of exercises are you doing now?

    Dr. Jen is right. Circuit training is great. You can also google search "body weight exercises" to find several combinations. These work great in a hotel room so you're never gymless. Also check out crossfit. Their home page today features an image from a FF Combat challenge. You can scale the weights and reps as you need; don't overdo it thinking you have to match what is prescribed. All those guys had to build up to the full scale workout. Also check out Stew Smith.

    Are you driving to these hotels or flying? If driving, you should bring a weight vest with you for pushups, air squats, lunges, door pullups.
    How many flights of stairs are at these hotels? Running stairs is a killer.

    One exercise that really works you out is the burpee; people dread them but they are worth doing.

    You need to have a good foundation to build on for increasing your muscular strength and endurance. Like others have said here, you need to push yourself to keep going.
    Remember though, you are pushing yourself at "your" pace. The fireground will push you at its pace.

    Good luck and stay safe,
    johnb

  10. #10
    Forum Member

    Join Date
    Jan 2010
    Posts
    162

    Default

    Quote Originally Posted by ogomez View Post
    BW21: seriously? to disregard J Milus is showing your narrow mindedness, she is way qualified. Traditional lifting has merit but research and newer techniques are showing better results focusing on physical efficiency rather than pushing big weights and going for size.

    Feel free to add your experience/opinion but don't put down others just because you have a different view.

    O gomez
    FF/ PT/Peer fitness instructor
    I'm just expressing my experience as a 10 year strongman competitor. Most people don't realize the cardiovascular endurance needed to push a 6,000 pound object over a few hundred yards.

    Give it a shot bro, takes a lot more than these "new age functional" workouts like crossfit. Ever wonder why every movement crossfit does is typically an olympic one? It's becuase they are tride and true and they work. This has nothing to do with getting size or being big.

    You're right, doing 50 lunges and some situps is going to stress his body into a small amount of growth and change.. But how long do you think it will be before he adapts to that?

    The progressive overload system has been around for years now, it works 100% of the time, every time. The only problem is people who are afriad to push to the limit becuase most people don't so they dont get results.

    have you ever squatted 400 or 500 pounds? It's like running a mini marathon.

  11. #11
    Forum Member

    Join Date
    Aug 2010
    Posts
    26

    Default

    BW21,

    A friend of mine does the Strongman contests...he's a beast in his early 50's.
    You're right. The progressive overload does work. Though I think sometimes people excel at certain things like heavy weightlifting but can't run more than 1-2 miles.

    We all have different fitness goals. For the purpose of this thread, gb1k needs to be more specific about those goals.

  12. #12
    Forum Member

    Join Date
    Jul 2010
    Posts
    57

    Default Fantasy Land

    .................
    Last edited by shmarleybarlow; 11-05-2010 at 03:38 PM.

  13. #13
    Forum Member

    Join Date
    Jan 2010
    Posts
    162

    Default

    ......................
    Last edited by BW21; 11-06-2010 at 07:46 PM.

  14. #14
    Forum Member

    Join Date
    Jul 2010
    Posts
    57

    Default

    ..............................
    Last edited by shmarleybarlow; 11-06-2010 at 02:11 PM.

  15. #15
    Forum Member

    Join Date
    Jan 2010
    Posts
    162

    Default

    .............
    Last edited by BW21; 11-06-2010 at 07:46 PM.

  16. #16
    Forum Member

    Join Date
    Jul 2010
    Posts
    57

    Default

    ..............
    Last edited by shmarleybarlow; 11-05-2010 at 03:39 PM.

  17. #17
    Forum Member
    DeputyChiefGonzo's Avatar
    Join Date
    Aug 2000
    Location
    Somewhere between genius and insanity!
    Posts
    13,584

    Default

    Quote Originally Posted by BW21 View Post
    When on the road at a hotel, try pushing your car or truck down a long lane or parking lot... thats going to require alot more effort and endurance (both muscular and cardio) than doing 100 lunges.
    Especially when one misjudges the grade of the pavement and ends up chasing it down the road...
    ‎"The education of a firefighter and the continued education of a firefighter is what makes "real" firefighters. Continuous skill development is the core of progressive firefighting. We learn by doing and doing it again and again, both on the training ground and the fireground."
    Lt. Ray McCormack, FDNY

  18. #18
    Forum Member

    Join Date
    Nov 2010
    Posts
    9

    Default

    First of all, I want to thank everybody for the help and advice, now to answer a couple questions.

    First of all I should mention that I was in a really bad motorcycle accident about 8 yrs ago where I was T-boned by a drunk driver on my bike. Injuries include multiple compound fractures of both tib/fib in both legs, broken left ankle, fractured pelvis resulting in a severed femoral artery (That's what almost killed me) dislocated right hip in resulting in AVN (Avascular Necrosis) which after a year called for a total hip replacement, clavicle fracture, and multiple skin grafts and tissue flaps.

    That all being said im in pretty good shape. I can do just about any excersise, obviously running is not one of them (for any length of time anyways) Non impact stuff is what I have been doing lately, interval training on the stationary bike, elliptical, steep angle treadmill (walking) and stair machine. Like I said just starting all this stuff. Weight training is no issue at all minus heavy squats.

    As far as changing careers, I don't see that happening, I do very well for myself and want to keep it that way

    I'm not having major trouble with anything, just want to be the best I can be, I graduated at the top of my class (both hands on and classwork) and I really love pushing myself, and the cohesion/teamwork that's involved with this type of work..

    Thanks again for all the welcome and replies...


    Just so yall don't think im joking...
    Attached Images Attached Images  
    Last edited by gb1k; 11-07-2010 at 09:30 AM.

  19. #19
    Forum Member

    Join Date
    Sep 2010
    Location
    Howard County, MD, USA
    Posts
    287

    Default

    Quote Originally Posted by gb1k View Post
    ...I was in a really bad motorcycle accident about 8 yrs ago where I was T-boned by a drunk driver on my bike.
    Why was the drunk driver on your bike?

  20. #20
    MembersZone Subscriber

    Join Date
    Aug 2005
    Location
    Pleasanton, CA
    Posts
    271

    Default

    BW21:
    His question was about endurance... in a hotel room or hotel gym.... with limited resources. If you think 15 sets of walking lunges carrying 50 lbs, mixed with all that other circuit body weight stuff is not a decent workout for endurance, spend 60-90 minutes doing that circuit. Adding running and sprints/stairs afterward is also again: building endurance, which is what he asked.

    Had his question been about strength, then my answer would have been different. I, for liability purposes, and just general safety, would not recommend he push a car, do dead lifts, bench press, drag a sled, or heavy squats for what totaled 2 hours, for his hotel room workouts. They likely don't have that equipment at the local Marriott. But DO let me know if you find such lodging, as I woudl love to stay there next time I travel to that destination.

    He has to do what he can do, given his surroundings, and what I suggested, is easy to do, and suitable for his situation when he is IN A HOTEL ROOM.

    When he is in a gym, I didn't even touch that one... I certainly could. I am a strength and conditioning coach, so I do know that. But, I decided to stick to topic... and answer the question.

    Let's try to keep this positive, guys. Contributing negativity does not help.
    Read on to next page for a leg strength and endurance workout you might try...
    Last edited by Drjmilus; 11-09-2010 at 12:29 PM. Reason: details/forgot words
    Dr. Jen
    www.fireagility.com

  21. #21
    MembersZone Subscriber

    Join Date
    Aug 2005
    Location
    Pleasanton, CA
    Posts
    271

    Default

    As matter of fact, maybe you, BW21, might like to try the leg workout I did today. I have never done exactly this workout before, and may never do it again. It's always different. But, it could be a sign, that in spite of the fact that I am a female, and in spite of that fact that I chose to make a living another way than you... My brain still works, and so does my body. And I certainly know how to build strength. I am 5'5" and 135lb...
    GB1K, you might like this one too. I give weights, reps etc. just for a ballpark so you studs know where to start! But, unless you are used to lifting heavy with your legs, don't try this.

    All form is to the fullest: lunges down until back knee hits ground, leg press until knees hit chest and compress it a bit. Push ups wide, down until chest hits, pull ups until shoulders even with palms, and arms and shoulders all the way down/straight at bottom. There is not rest between any of this... just long enough to change weights, pick them up... maybe a sip of water. Go! Go! Go!
    warm up:
    10 min jump rope 140 rpm
    4 super sets of: 20 push-ups, 10 pull ups (yes, palms away) back and forth. No rest.
    Fill water bottle, get towel, move to leg pressMachine. Get hand weights.
    Leg press (LP) on decline leg press. walking lunges (WL) with 15 lb. in each hand. Call me wimpy, but, that is my rest period, the lunges: if you call that rest.

    LP 2 plates on each side, 30 reps
    40 WL/15 lb in each hand on all sets
    20 burpees
    LP 3 plates on each side, 26 reps
    40 WL
    20 burpees
    LP 4 plates on each side, 22 reps
    40 WL
    20 burpees
    LP 5 plates on each side, 18 reps
    40 WL
    20 burpees (heart rate too high, stopped burpees after this set! UGH!)
    LP 6 plates on each side, 14 reps
    40 WL
    LP 7 plates on each side, 10 reps
    40 WL
    LP 8 plates on each side, 6 reps
    40 WL
    Ok, done with the friggin' lunges. Moving on... other side of pyramid.
    LP 7 plates on each side, 10 reps
    10 lat pulls, 100 lbs (light, but this is to shunt blood to upper body, inc HR)
    20 push ups (yep, you can do more! This is for cardio)
    LP 6 plates on each side, 14 reps
    10 lat pulls, 100 lbs
    20 push ups (yep, you can do more!)
    LP 5 plates on each side, 18 reps
    10 lat pulls, 100 lbs
    20 push ups (yep, you can do more!)
    LP 4 plates on each side, 20 reps
    10 lat pulls, 100 lbs
    20 push ups (yep, you can do more!)
    LP 3 plates on each side, 24 reps
    10 lat pulls, 100 lbs
    20 push ups (yep, you can do more!)
    LP 2 plates on each side, 30 reps... really really slow... OMG... pain
    10 lat pulls, 100 lbs
    20 push ups (yep, you can do more!)

    4 sets of seated cable row with 80 lbs. 12 reps... 30 sec rest between sets... to polish off my legs and endurance/light upper body day.
    stretch 10 minutes. Fill water bottle.
    Finish with 1 hour spin class...
    All that took around 2.5 hours. Didn't time exactly.

    So, yeah, that would be an endurance/leg day for me. Try it, if you think you are up to it, with a word of caution: attempt at your own risk. It nearly killed my boy friend's legs the first time. He was sore for 7-8 days. Now he loves this workout. We do variations of it together and he carries 25 lb, plates, and adjusts his upper body weights for him. He was a 4 minute miler in his days, so he has a lot of leg strength.

    I might be walking like a duck tomorrow....
    But, alas, I did spend almost 2.5 hours in the gym. I deserve a day off... or maybe shoulder/rotator cuff rehab and 20 minutes stretching the legs.

    Seriously, guys... I believe in THAT...
    You?
    Fantasy Land. You come do this workout with me, and see if it's too easy for you, stud. I invite you to my gym... it's fun. Or better, save on gas and do it in your own gym. Let me know just how wimpy it is.... advil, yes, advil...
    Last edited by Drjmilus; 11-10-2010 at 09:35 AM. Reason: spelling/details
    Dr. Jen
    www.fireagility.com

  22. #22
    Forum Member
    BennyT373's Avatar
    Join Date
    Sep 2010
    Location
    WV
    Posts
    322

    Default

    Dr. Jen has hit the nail on the head with her advice. I don't think a lot of you grasp the concept of "endurance". Endurance doesn't mean bench pressing a bus. You don't need to set and do thousands of setups, curls, and stuff that focus on one muscle group. Do a full body workout. The idea of building endurance is keeping your heart rate up for a period of time. You're heart is a muscle, so it needs more exercise than your abs do (unless you're from New Jersey).

    Be active, try to do something that will keep your heart rate up for at least 1 hour everyday. Don't get in a pace, have peaks and rest moments. (By rest moment I mean get a drink and go back at it). Don't start out with too much, because you don't want to be too sore to be active the next day. Use each day as a building block. Do interval training; don't get caught in becoming adjusted to any one thing. Keep things mixed up and non-routine. Because lets face it...thats just boring anyways.

  23. #23
    MembersZone Subscriber

    Join Date
    Feb 2006
    Location
    portland, OR
    Posts
    188

    Cool Endurance

    One excellent way to work on endurance is to do circuits where the exercises are going for 1-2 minutes. Most guys find it hard since they are used to doing 8-10 reps max.
    You can use DB's if needed to make the last few reps of an exercise difficult. If you start with DB's and get to failure then you drop or decrease the weights and continue for time. Form is key here. Also you should change the angle of the joint in question. I usually go 3 rounds per station. Always include a neutralizer and integrator in the set:

    lunges (regular/ front foot elevated/ rear foot elevated) 1:00 change each set
    dynamic squats (go narrow-mid-wide and back) x3
    Divebombers up to 30x

    Pushups (regular/ wide/ hands on bench for ROM) standing to push up position 10/8/6/4/2
    Hands behind back interlace fingers and pull arms away 30x
    bird dog 20x

    Pull ups (palm away/ palms facing/ wide) 1:00
    kneeling DB shoulder press - 1:00
    Inch worms- 5x

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Similar Threads

  1. Does anybody build a good fire apparatus anymore?
    By FyredUp in forum Apparatus Innovation
    Replies: 20
    Last Post: 09-27-2010, 01:41 AM
  2. Wanna lose Weight or Build Muscle
    By backdraft663 in forum The Off Duty Forums
    Replies: 20
    Last Post: 06-16-2010, 02:00 AM
  3. Using non union help to build a union firehall
    By firefighthero in forum Meet and Greet
    Replies: 0
    Last Post: 07-06-2002, 10:53 PM
  4. They are going to build Three WTC Towers?
    By Station7Cadet in forum Firefighters Forum
    Replies: 85
    Last Post: 04-02-2002, 03:48 PM
  5. They are going to build 3 WTC towers?
    By Station7Cadet in forum Fire Explorer & Jr. Firefighting
    Replies: 7
    Last Post: 03-28-2002, 09:40 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Log in

Click here to log in or register