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  1. #1
    Forum Member
    Join Date
    Jun 2005
    Posts
    5

    Default New workout..suggestions?

    I put together a little training program that I hope will get me into the best shape of my life and at the same time, prepare me for some upcoming fire agility tests. While I am currently in a good position on a list to be hired, I dont want to get lazy. So I am anticipating having to take the test again when it is offered, the agility being about 1 year from now. In addition, I also plan on taking the upcoming FDNY test.

    So here it is....

    Day 1:
    1-mile jog warm up
    Weight training (full body workout)

    Day 2:
    6 flights of stairs with 60lb weighted vest X 10 (run up + run down = 1)

    Day 3:
    1-mile jog warm up
    Weight training (full body workout)

    Day 4:
    80-yard sprints w/ parachute trainer X 10

    Day 5:
    1-mile jog warm up
    Weight training (full body work out)

    Day 6:
    3-mile jog

    Day 7:
    Rest

    Please let me know what you think. Is it too much, not enough, too early to start if I dont have to take the test for a year, just right, or does it need to be tweeked a little?? Any suggestions would be greatly appreciated.

    Thanks
    Last edited by cl1171980; 08-17-2006 at 10:32 AM. Reason: was having trouble posting thread before


  2. #2
    MembersZone Subscriber
    Join Date
    Jul 2005
    Location
    Pleasanton, CA
    Posts
    271

    Default Training Plan

    Pretty good, but I need more information in order that I give you a more complete answer on this one...

    Day 1:
    1-mile jog warm up

    Relpy:
    Weight training (full body workout)
    Which exercises? How many sets of each exercise? Each body part?

    Day 2:
    6 flights of stairs with 60lb weighted vest X 10 (run up + run down = 1)

    Reply:
    Do you need to work up to this? Have you read:
    http://cms.firehouse.com/content/art...nId=8&id=50549

    There's an attachment with some things about training on stairs- more specifically GOING DOWN them being hard on your knees...

    Day 3:
    1-mile jog warm up

    Reply:
    Weight training (full body workout)

    Day 4:
    80-yard sprints w/ parachute trainer X 10

    Day 5:
    1-mile jog warm up
    Weight training (full body work out)

    Day 6:
    3-mile jog

    Day 7:
    Rest

    Reply:
    Very nice

    Are you stretching afterwards? (Not before, I hope)

    Dr. Jen
    www.fireagility.com
    Last edited by Drjmilus; 08-18-2006 at 12:32 AM.

  3. #3
    Forum Member
    Join Date
    Jun 2005
    Posts
    5

    Default

    My full body workout consists of 2 exercises per body part (chest, back, legs, shoulders, bi's, tri's, abs), 2 sets of 8-10 reps. I keep a pretty fast pace and I usually finish my entire workout in about 50 minutes. I always switch up the exercises I do from workouts. For example..

    Day 1 chest would be something like:
    DB bench press 2X10
    DB flyes 2X10

    Day 3 chest:
    Dips 2X10
    incline flyes 2X10

    Day 5 chest:
    incline press 2X10
    pushups 2X10



    The reason I have to practice running up AND down stairs is because the agility test I have to take includes an event in which I will have to pick up a 60lbs hose pack, throw it over my shoulder, run up 6 flights, touch a flag, run down 6 flights, drop the hose pack, and then cross a finish line. The event is timed and we are ranked based on our time. Please let me know if there is an alternative to practice this without harming my knees.

    I usually stretch before AND after. Is this bad?

    Thanks for your help!

  4. #4
    MembersZone Subscriber
    Join Date
    Jul 2005
    Location
    Pleasanton, CA
    Posts
    271

    Default

    Try and active warm up. Move in motions that imitate the weighted exercise you will later do. (Do a movement 20 times that you will later do in your workout.)

    Static stretching is for the end only. More injuries are caused by stretching at the beginning that not at all.

    Just make sure you work your back as hard (pulling) and with as many sets (if not more) than your chest (pushing).

    I understand why you need to walk down the stairs now. I thought you were taking the CPAT.

    Dr. Jen
    www.fireagility.com

  5. #5
    MembersZone Subscriber
    Join Date
    Feb 2006
    Location
    portland, OR
    Posts
    188

    Red face suggestions

    I agree with Dr. J . Always think of doing opposite muscle groups to maintain balance of the joints involved. In between exercises do an overall body movement exercise like spiderman crawl on the floor ( 50' fwd and maybe backwards or side ways, when my guys get strong enough I have them do a 50-75' square faceing the same way all the way through) or inch worms ( 5 reps)or divebombers(10-20 reps) This gets the muscles worked to work with the rest of the body. I also have my guys alternate between body weight workouts and weights or 20-30 reps vs. 8-12 reps because strength is great but the job also requires endurance. Slowly decrease the rest between sets to increase heart rate. The core performance Book by Verstegan is a good reference as well as the Navy Seal fitness handbook

    Orlando Gomez
    www.adapttraining.com

  6. #6
    MembersZone Subscriber
    Join Date
    Mar 2006
    Location
    Savannah, Ga
    Posts
    1

    Thumbs up Running

    I have had good success by breaking my running into phases.
    First after a few weeks you should be running at least 2 miles when you run.
    After two months 3 miles at a clip should be easy.
    Also alternate your runs for example run 3 miles at a constant steady pace, then the next time run 3 miles in 30 sec intervals. Meaning 30 sec. as fast as you can, then 30 sec. at a slower pace.
    Your steady pace jogs should be timed so you can guage your improvement.
    Run on a track or treadmill for a softer surface, to avoid injury.
    You might want to consider a couple of supplements that help rebuild muscle because you are going to be going at it pretty hard.
    For example Glutamine, Vitamin B, C, E, and a Multi.
    Keep up the hard work don't lose sight of the goal.
    For a long time I read on here that it doesn't mean anything until you get the badge. Nothing could be more true, one of my proudest moments.
    good luck
    bobby

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