Thanks for all you that served, and today we remember everyone that lost their lives for our freedom.
I like to train with heavy weight/low reps to increase strength and to increase my power-endurance window and moderate weight/high reps for endurance/mental toughness. My favorites:
20 rep squats. These will be done rest-pause mostly likely after rep 10. These will be the hardest set of any exercise you will do. Lots of mental strength and discipline. Your heart rate will be pushed. You might see Jesus towards the end. I can't wait till the day I get 315 x 20, yes I am sick like that(hopefully by the end of summer). One set a week is good for those who are doing conditioning. I would occasionally for ****s and giggles see how much I can rep out with just 135.
Poundstone Curls. Basically max reps with a 45 pound bar. Made famous by Strongman Derek Poundstone to help assist with his hand over hand pulling endurance(hmmmm firefighters do that movement as well.....). You can pause, just don't drop the bar. I would set a goal for 100 reps, Derek Poundstone does over 300 reps.
Kroc Rows. High rep dumbbell rows over 20 reps. Jim Wendler gave this name after watching his friend and powerlifter/bodybuilder Matt Kroc repping out ridiculous high reps with heavy dumbbell. No straps, no chalk, no hook grip. Start with something moderate to low(50-60's), add 5 pounds every week or go for higher reps(go for 30). You will develop your grip/forearms, and upper back. It will not be long when you will be repping out 100 pound dumbbell, seriously.
Other exercises to do 20 reps or more: Weighted dips(try to do 20 bw before weighted), weighted pushups(try to do 20 bw before weighted), weighted pullups(try to do 10 or more bw before weighted), tricep pushdowns, face pulls, RDL's or kettlebell swings.
How often do you guys sprint and run up the stairs for a good workout. MM, did you guys do a lot of running up the stairs. I recall going to my first CPAT training at the Rock, and I happen to run into probies, about ten running up stairs. Is this something that's done a lot and would you recommend us doing stairs training?
I just wish my references would receive their letters from the FDNY, that's pretty much the only thing I'm stressing about.
What's the process as far as listing past employment? Do they just send a letter verifying that you were employed there it does it ask questions as far as what type of worker you are, late/call out records etc. thanks in advance
Everyone get the email about the proof for points needing to be in before june 3rd? Mine is done just posting in case anyone needs to get theirs in
Going through the academy is going to mean giving up on your strength for 4.5 months and doing their program, which is primarily concerned with endurance.
almostthere: During regular PT, not that much. What you saw were people in remedial PT, which is done twice a week, and you're guaranteed to do stair running in remedial.
I think it was teufulhunden that posted a month or two ago that one day of heavy weights per week, meaning squats/deadlifts etc. should be enough. It's been something I'm struggling with but, putting my pride aside and doing the endurance work. But hearing guys OTJ like MM who just went through say it like it is it helps a lot.
you ever see american ninja warrior? look at these guys body types. I don't know very many people that would call these guys "big". These guys are STRONG AS **** and their strength-endurance is unreal. Same thing with decathletes. There is a reason these guys are that size. Power is a factor; that is something you are born with you can't really increase power all that much.
All im trying to say is that after a certain point gains in size are probably no longer linear to your gains in strength and I know the "perfect" amount of muscle is less than most American males think.
I think someone my size and frame at 5'8" perfect all around weight (less than 10% body fat) probably right around 165
And I'm not too sure about the being born strong or not part. I think with dedication you can build your strength. I seen it happen many times before, with creatine supplements and with out it :)
Power is the ability to do one movement very quickly. Think of this as something like the javelin throw. Most sports are "power" activities.
Strength is defined as the ability to move as much weight as possible, once. Speed does not matter. So think more along the lines of chest press 1 rep max.
Let me give an example of how "strength" is over rated. I'm going to assume most of the people on here know who George st pierre is. If not look him up. His walk around weight is around 190. The man struggles to do a single max rep at 225,chest press. Now this is a super elite athlete, who is clearly "stronger" than other people that could out lift him. You have to ask why, and I encourage everyone to look up his workout routine. Not what you might expect.