I also find this type of training to be more practical in real life. So much of what I'd do at traditional gyms would leave me saying "great, but how do I apply this to anything outside of the gym?"
Crossfit is an amazing workout if you can handle it... I must tell you though, this is not something you will learn overnight... Its hardwork... And yes you could injured doing the workouts but you can also get injured running on a track... My suggestion is to visiti a few boxes and see what type of trainers are available during your availability... See what type of experience they have... You want someone who teach you and mentor you... which most of them will... I know south brooklyn has an amazing facility... if your clsoe by there check them out... they are one of the originals with fantastic trainers...
So the clock starts ticking on the list around january?
Use the excitement of the job possibility to keep you motivated at the gym and what not, but keep doing whatever you've been doing with your life. School, work, travel or whatever. You won't know anything until it arrives in your mail box. By all means, read the forums, keep your finger on the pulse, but don't drive yourselves crazy. There's a lot that has to happen before they begin to hire from the O.C. next Spring/Summer. As for all of this ratio talk; nothing can really be learned until the first 2 classes from the O.C. list are hired. Then you'll see how many took the job in the first class and then how many who were passed over, differed or failed that first class come back for a second round.
Keep working steadily....things are rolling along, just slowly.
Does anyone know the shelf life of the list once created? Four years?
Guys, go to the FDNY website where they have the link for the list#'s. look for this,http://www.nyc.gov/html/fdny/pdf/job...od_conduct.pdf
I highly recommend Jim Wendler's 5/3/1 Program. It is a very simple and effective strength program that is very flexible.
The focus is on: Back Squat, Deadlift, Bench Press, and the Overhead Press. Optional:Power Clean or Clean and Jerk. On a 3 week cycle: 65,75,85% Week 1, 70,80,90% Week 2, 75,85,95% Week 3, Week 4 deload. Firefighters need power-endurance as the main energy system, and the best way to improving this is strength training. A guy who can deadlift 300 pounds vs. a guy who can deadlift 200 pounds, the 300 pound guy will get more reps of a 150 pound deadlift. The stronger you are, the more efficient and "easy" things will be( in conjunction with conditioning).
Assistance exercises(my rec's): 5 x 10 of the 4 main lifts @ 50-70%, Front Squats, Dumbbell Rows, Romanian Deadlifts, Barbell Curls/Hammer Curls, Tricep pushdowns/extensions, Face Pulls, Front and Side shoulder raises, Weighted Dips, Pullups/Lat Pulldowns, Heavy Farmer's Walks, Bulgarian Split Squats
Conditioning(my rec's for firefighters): Heavy and moderate sled/tire dragging forwards and backwards, Sledgehammer and Tire, High Rep Kettlebell Swings/Snatches, Stair Climbing, Battle Ropes plus Bodyweight circuits(You can't go heavy and hard all the time! That will lead to burnout/stalling), Lifting and carrying sandbags, 5k's(no reason to go long distances), Sprints/Uphill sprints/Suicides, Barbell Complexes(bloody hell), swimming and light jogging/incline walking for active recovery,rest, etc.
Optional: Yoga and Meditation. If its good enough for Paddy Brown then its good enough for you.
Don't let the functional fitness gurus tell you that isolation exercises are useless. Remember your body is a chain, a weak link and it will fail or over/under compensate nearby and adjacent muscles leading to injury/pain.
Even the barbell curl, yes it is what all the bros do in the gym but look at it from this perspective: bodybuilding=prehab work, increase strength in overhead and horizontal stabilization(firefighters need both), prevent elbow joint pain, increase pulling endurance because the smaller muscles will fail first, and hypertrophy. Look at your body as a whole.
The problem is people focusing on the isolation/bodybuilding exercises, instead of putting powerlifting/olympic weightlifting as the priority core exercises, and not doing assistance exercises that makes sense(front squats, dumbbell rows, etc.).
You need routine and you need specificity as a firefighter. No need to pay $$$ to workout with a bunch of yuppies who think they are bad ***, or do a one size fits all workout that is the same for a housewife or a soldier(what an insult btw), or a routine that has no programming or poor programming,
or has you do exercises that are not relevant to what a firefighter does or needs, or a "program" that places a very high use of the shoulder both direct and indirectly, or doing a clusterfuk of exercises and giving it a female name, or do high reps of exercises that only reinforces poor form. Yeah I am talking to Greg Glassman(Broscientist) and CrossFit.
Use your analytical head, and keep it simple and do stuff that makes sense, and liberate yourself from the functional fitness gurus and bench-curl jocks who both spout their broscience and ignorance.
Best way to use this 5/3/1 program is on a 2 Day Split:
Monday: Squat and Bench Press. Assistance. Conditioning. Mobility/Stretch.
Friday: Deadlift, and Overhead Press. Assistance. Conditioning. Mobility/Stretch.
The days in between can be used for conditioning, just no hard conditioning the day before your lifts. Again, you can't go hard everyday, every strength and conditioning coach can tell you that.
That's it, and follows KISS principle.
My hope that fire academies change their fitness programs. Endless miles of running and endless reps of bodyweight exercises will only make you weaker. Barbells, and kettlebells can be costly, but maybe fire academies can use some very cheap and low cost items for what I call "Strongman" conditioning. Dragging heavy and moderate weight tires(tires can be obtain for free at shops) forward and backward, pulling in hand over hand the tires, swinging a sledgehammer on the tire, lifting and carry sandbags, etc. Glad to see that the FDNY does the FST once a week, a step towards the right direction.
Good luck on your training, keep it simple, keep it balanced, use your head, listen to your body, EAT, push yourself, REST, and go kick *** and become the strongest AND most conditioned fireman you can ever be.
I did 5/3/1 for a while as well. It's a good program because if you are stuck at a plateu it'll help you get past it, it's just a very slow and methodical way of training. What really helps simplify it is using a premade spreadsheet like what I've linked below. Part of why I liked it was that all I had to do was plug in 4 #s at the start of the month and my workouts were set automatically. That said, it neglects endurance training, which should be a primary focus for most.
Anybody know what type of violations will disqualify someone from the fire department? Could a public urination cause any problems in the hiring process?
What did you get for it? ticket? summons?
As a broad rule, I think they're fine with minor stuff, the most important thing about candidate investigations is DON'T LIE AND DISCLOSE ANYTHING/EVERYTHING LIKE THAT. Public urination probably won't torpedo your shot, but not disclosing it and them then finding it on your record will, because you lied.
Not too hard, right?
It is slow and methodical, and what is wrong with that? Strength is a skill and is a marathon, it takes years to develop, while endurance can be trained for in less than a year. The program is like that to prevent stalling. It is meant to be run for extended time(> 1 year)
Strength and Endurance, go hand in hand, in developing strength/power-endurance. To increase power-endurance, we need to increase strength. We can agree on that the primary energy system firefighter needs is power-endurance?
The stronger you are, the easier and more efficient everything will be for you, with respect to your cardio/conditioning.
That said, preparing physically for an academy is completely different from being a firefighter out of the academy. With a 2 Day Split, it is perfect for those who are preparing to enter an academy. The extra strength in your quads, hamstrings, and upper body, will give your body a little more power in your runs(even endurance runners program in strength training or hill sprints) and whats pushups when you can rep put weighted dips.
Thanks for the spreadsheet! You sound like a workout nut! Awesome.
slow and methodical can be tough to stick to for those of us that have ADD when it comes to things like this. I'm far from a nut, just someone that enjoys deadlifts, squats and olympic lifts.
it was a summons
I can dead lift all day but as soon as I start squatting again, I end up going too low or off center and I tweak my back for a weak or two. I have my own rogue westside style rack, but I don't squat in it often because the floor is slanted. I have bumper plates and bands for deads and thats probably my favorite lift.
Squat 5/3/1, last set max reps(8-10 reps for Week 1, 6-8 reps for Week 2, 3-6 reps for Week 3)
Squat @ 50%, 5 x 10 reps
Bench Press 5/3/1, last set max reps
Bench Press @ 50%, 5 x 10 reps
Weighted Dips 4-5 sets x 10-12 reps
Romanian Deadlifts 4-5 sets x 10-12 reps, a few heavy sets of 3-5 reps
Dumbbell Rows or Barbell Rows 4-5 sets x 10-12 reps
Lat Pulldowns or Pullups 4-5 sets x 10-12 reps
Tricep rope pushdowns 4-5 sets x 10-12 reps
Why those assistance exercises?
Weighted dips: Strengthen arms, chest, and shoulders. Aids in locking out your pressing movement and strengthen the triceps(the key in pressing strength).
Romanian Deadlifts: Strengthen hamstrings.
Dumbbell Rows: Balance out the pressing movements. Strengthen the upper back. Get stronger in pulling movements.
Lat Pulldowns/Pullups: Same as above, but balance out pulling from a vertical plane.
Tricep rope pushdowns: Extra tricep work.
Goals of workout in relation to firefighter work:
Squat: strengthen lower body:stair/ladder climbing, dragging hoselines, overhaul work, ladder work
Bench: upper body strength: for ladder raises, crawling, stabilizing weight overhead and horizontal
Dips: upper body strength: same as bench
RDL's: strengthen lower body:same as squat, but hamstring isolation.
Dumbbell Rows: upper body strength: hoisting, pulling hoselines, overhaul work,
Lat Pulldowns:same as rows
Tricpe rope pushdowns: accessory to strengthen triceps/arm: for halyard raises, and increase strength in any pressing movement.
Stairmaster:Build up muscular endurance needed to climb ladders and stairs.
Stretch and mobility work.
-Tire Dragging: forwards and backwards. Helps aid in recovery due to no "negative" portion of the exercise. Strengthens, the muscles needed for dragging hose(forward) and victims(backwards). Builds up anaerobic capacity. 5 reps each, forward and backward.
-5k Run and bodyweight circuit.
-Sledgehammer on a tire. Swing for power(3-5 reps) and for endurance (20-30 reps). High swings and low swings.
-Kettlebell circuit and light run.
Deadlift @ 50% 5 x 10
Overhead Press 5/3/1
Overhead Press @ 50% 5 x 10
Front Squats, 5 x 5
Dumbbell Rows, 4-5 x 10-12
Barbell Curls 5 x 10
Goals of workout in relation to firefighter work:
Deadlift: lifting victims off the floor, lifting victims up on backboard
Overhead Press: ladder raises, overhaul work, misc. overhead strength
Front Squat: increase strength in quads for dragging victims, advancing hoseline
Dumbbell Rows: same as above
Barbell Curls: stabilizing hoseline, increase strength/endurance in pulling movements, carry victims
When you get closer to your academy date, you can just do the main lifts, and cut down significantly on the assistance, and focus more on "academy style PT" for cardio. I think it would provide a good foundation and base.
Re:second paragraph. The 5/3/1 is a slow program compared to pure strength programs. BUT if you stick to the program you will gain 100 pounds in your squat and deadlift and 60 pounds in your bench press and overhead press in one year. Strength takes time to develop, be patient, stick to the program and you will see results. Cardio/endruance, if you are not fat/obese, can be develop alot quicker than strength, a year or less, if you put in the work.
Remember to listen to your body, what works for me, may not work for you, we are all different. You cannot go hard and fast everyday, remember that. Volume is built up gradually. Did you see my post# 4237? Little more in detail.
Deadlift is a great lift for firefighters, translates well for the job, and is a total body exercise. Re:squatting, I squat pretty low, tweaking your back....are you pretty much doing a Good Morning exercise coming out of the squat hole? Squatting low requires a pretty upright back. You may have to get a coach or post a youtube video and have lifter critique your lift. Rack is on a slant? Maybe play around with different areas, or compensate with 2.5 pound plates. Maybe donate a rack for a free gym membership? It's a waste for such a wonderful thing!
I heard good things about this gym, Lost Battalion
Might be worth it to pop in a 2 times a week and lift with people who are serious and compete at different levels. I find those who are serious about lifting are more than willing to give advice and input. There might be some coaching available too.
Pricey, if you got the money, but again a serious gym. All powerlifting and Olympic weightlifting.
Just quit smoking! Boom for the first and final step in my training!
Last year my buddy ran the NJ physical. The faster you do it the better you score. He's in moderate shape, but just a sheer friggen maniac. He ran it in like 2:38 or something like that. When he was done the moderator was like "Jeez that's the fastest time I've seen so far...what'd you do to prepare?" He goes, "Beer & cigarettes."
However, I do not endorse doing this.
May be a silly question but in terms of diet to prepare for academy and physical test, does anyone recommend anything special other then fruits and veggies?