1. #1
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    SWLAFireDawg's Avatar
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    Default Need Functional Exercise Routine

    I am a new volunteer on a small department, and I am looking to develop an exrcise regimen for myself which will make my ocassional work as a firefighter/first responder easier. I guess I am trying to determine if a traditioal all body workout is best, or if I should choose specific exercises relevant to the typical functions performed at a scene.

    Here is a little background on me:

    32 years old
    6 ft 230 pounds (I carry some fat, and my first priority has been to get my diet back in order)
    Naturally stocky, with good strength
    Never been good with cardio, and my endurance stinks

    I really have little time to get to a gym, but I have an elliptical machine at the house. I primarily want to try body weight exercises. I was thinking of utilizing the exercises the military does during boot camp. Pushups, pullups, squat thrusts, jumping jacks......so I can develop endurance along with fitness. I am not looking to get big, I want to get functional. When I was younger I was big into free weights. But as I said, the gym is too far and I don't have enough time to get there regularly.

    Any help is appreciated.

  2. #2
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    LFD1MICHAEL's Avatar
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    Talking

    you have the right idea, get started!
    Check the other links here for weight loss inf. if you need it.

  3. #3
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    Default

    I've had success with a functional fitness program called Crossfit. http://www.crossfit.com
    It's simple and efficient, can be done with equipment that is cheap and fits in your garage, and is adaptable if you don't have certain pieces of equipment. Their Web site posts a new workout every day, and recently there was one that was 100 pull-ups followed by 100 push-ups then 100 sit-ups and 100 squats -- no breaks allowed. Very simple and fast, but I was just about dying by the end.

  4. #4
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    Cool workout that kicks butt

    http://www.foodfit.com/iaff/articles/exercise.asp
    No breaks in between exercises. If you don't have weights/benches then use body weight ( pushups, handstands)
    Let me know if you have questions.

  5. #5
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    Thanks guys! I will work these in....I also decided to join a gym in partnership with my wife, so I'll do some minor weight lifting as well, but the home exercises and cardio will be my core routine.

  6. #6

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    Default Functional Workout

    Check out my latest article on Firehouse.Com. It breaks down one of the most practical ways to recreate a functional firefighter's workout program based on Sequenced Timed Sets (STS Method). Great way to get started!

    http://cms.firehouse.com/content/art...Id=11&id=53924

    Good Luck!
    Captain Mike
    www.firefightersworkout.com

  7. #7

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    Default

    Quote Originally Posted by SWLAFireDawg View Post
    I am a new volunteer on a small department, and I am looking to develop an exrcise regimen for myself which will make my ocassional work as a firefighter/first responder easier. I guess I am trying to determine if a traditioal all body workout is best, or if I should choose specific exercises relevant to the typical functions performed at a scene.

    Here is a little background on me:

    32 years old
    6 ft 230 pounds (I carry some fat, and my first priority has been to get my diet back in order)
    Naturally stocky, with good strength
    Never been good with cardio, and my endurance stinks

    Any help is appreciated.
    Here is a great workout we use to get our guys into shape. Its more of a cardio / endurance workout but if done right will get you in great shape.

    Force One Dumbbell Complex # 2
    Dumbbell Hammer Curls x 6
    Dumbbell Upright Row x 6
    Dumbbell High Pull Snatch Regular x 6
    Dumbbell Parallel Press x 6
    Dumbbell Bent Over Row x6
    Dumbbell Rotational Squat Push Press x 6
    Dumbbell Alternate Leg Lunges (front to back) x 6+6
    Dumbbell Alternate Leg Lunges (left to right) x 6+6
    Dumbbell Squat Upright Row x 6

    Perform each exercise in order with no rest using the same weight dumbbell. This is a great anaerobic workout and if done with the proper weight will not only increase your strength but will take your muscular endurance to new levels.

    When selecting the weight of your dumbbell make sure you start light, the goal here is to complete the entire circuit. I would recommend for most 20-25lbs


    Also here is a clip of our battling ropes training we do. The clip is with wrestlers but we do them with all our people. Great Anaerobic Cardio Workout

    http://www.forceonereadiness.com/battlingropes.wmv

    Here is a great nutrition site to check out. www.precisionnutrition.com

    Mike
    www.forceonereadiness.com

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