1. #1
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    Default Workouts for Biddle

    What are some workouts to get ready for the biddle. Any help would be appreciated.

    Thanks

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    Functional training, job specific training and heavy weight lifting, High Intensity Interval Training...

    Specific for the biddle, to emulate the keiser sled: I took an old tractor tire... (a semi truck tire works too). I put it in my side yard, which is small gravel, and about 80 feet in length. I got a sledge hammer, and set it out there next to it. 5 times a day, I would go out there, put my heels up against the tire, feet apart, and start hitting that tire, between my ankles, and keep back up with it. I would hit it until it reached the other end of the yard. I'd put the sledge down, go back to what I was doing and come back a couple of hours later.

    Other than that: major muscle group work: squats, dead lifts, Bent over rows, lat pulls (hopefully more than body weight eventually, or pull ups would suffice), pec press (I prefer dumb bells over barbells for shoulder injury prevention reasons). Push ups or pull ups (with a weight vest if you are there), step mill with a weight vest. Jumping rope is great, but NEVER with a weight vest. These exercises can be done in super sets or circuits with as little as possible rest in between as possible. Careful. Know your limits.

    At the time I trained for the biddle (for information/research purposes), My kid weighed about 55 lbs. I took her to the local high school to the bleachers. I would sling her over my shoulder and walk (as fast as possible) up the bleachers. Put her down and walk down together and do it again. Started with 10 minutes, resting alot in between, and worked up to 20. By the end, I hardly had to rest. got a kid? Put them to work! A neice of nephew would work too!

    More specifics? A Plan? Send me a PM...
    Last edited by Drjmilus; 12-03-2010 at 06:21 PM.
    Dr. Jen
    www.fireagility.com

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    Hello, im preparing for a test coming up soon at the beggining of the year for columbus fire. I always workout n get cardio in, i feel i have a pretty good system, but it gets redundant and im always looking for new things to do. I was planning on getting a vest as well and try an d turn it up a notch, maybe do some boxing too. I you have anymore ideas shoot'm my way. Thanks

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    I will post my last le workout. Not for the faint of heart. I dont' know you, so all I can say is be careful? make sure you have a doctor's OK before you do any workout, especially this one... you know:

    Endurance for Firefighters needs to be a combination of intense cardio and weight bearing exercises that pushes you to the limits to prep for the job. I have posted below, my last leg work out. I am been training this way for years (30, actually), so it needs to be worked up to for many. Proceed with caution. I am 5’5″ and 135lb…
    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.
    Dr. Jen
    www.fireagility.com

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