Firefighter training program developed by...

[dizzleman06]

ME!

Two days of training rotated during the week...  Each workout is a circuit/interval.  It is meant to simulate the stress your body would be put under in real fire fighting conditions...

1st.  Push day
-3 minutes run on treadmill(all out).
-bench press(8 reps)
-Shoulder press(8 reps)
-Leg press(15 reps)
-dip machine(8 reps)
this is repeated 4 times with just enough rest after completetion of circuit to regain breath.  10 minutes walking on treadmill after all for sets are completed of circuit.

2nd.  Pull day
-3 minutes run on treadmill(all out)
-pull ups(to failure)
-hamstring curls(8-10 reps)
-seated cable rows(8 reps)
-DB bicep curls(8 reps)
repeated 4 times with just enough rest after completetion of circuit to regain breath.  10 minutes on stairmill after all sets completed of circuit.

I did the push workout last night and it was killer, i was drenched in sweat and noticably fatigued.  In theory, this will push my stamina and muscular endurance to the next level...I was suprised how strong I was on the lifts considering how out of breath i was.  what do you guys think?

[Brooks]

Keep it up and let us know how it works for you.

[dizzleman06]

after the first workout, I am really excited about this program!

[Princess L]

Upon a very quick glance, it looks like more quad, ham/glute and back work are needed

[pjs]

You might want to take a look at crossfit.  A number of police/fire/military organizations are using it or something like it.

[dizzleman06]

Upon a very quick glance, it looks like more quad, ham/glute and back work are needed

I have naturally strong quads...I haven't trained them until tuesday for about a 2 months and I still did 8 plates per side on the leg press for 15 reps.  Now the back I could agree with...noted.

[dizzleman06]

You might want to take a look at crossfit.  A number of police/fire/military organizations are using it or something like it.

is it a program?  where do I find out about it?  I am up for anything at this point, I like variation!

[dizzleman06]

Two days of training rotated during the week...  Each workout is a circuit/interval.  It is meant to simulate the stress your body would be put under in real fire fighting conditions...

1st.  Push day
-3 minutes run on treadmill(all out).
-bench press(8 reps)
-Shoulder press(8 reps)
-Leg press(15 reps)
-dip machine(8 reps)
-leg extensions(10 reps)
this is repeated 4 times with just enough rest after completetion of circuit to regain breath.  10 minutes walking on treadmill after all for sets are completed of circuit.

2nd.  Pull day
-3 minutes run on treadmill(all out)
-pull ups(to failure)
-hamstring curls(8-10 reps)
-seated cable rows(8 reps)
-DB bicep curls(8 reps)
-deadlifts(8 reps)
repeated 4 times with just enough rest after completetion of circuit to regain breath.  10 minutes on stairmill after all sets completed of circuit.

I did the push workout last night and it was killer, i was drenched in sweat and noticably fatigued.  In theory, this will push my stamina and muscular endurance to the next level...I was suprised how strong I was on the lifts considering how out of breath i was.  what do you guys think?

How is this?  better?

[pumpster]

Here's some info on crossfit. I don't know anything about it.

http://www.crossfit.com/

http://www.crossfit.com/cf-info/excercise.html


What is CrossFit?

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
 
Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.
 
The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.
 
Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.
 
We also publish the CrossFit Journal designed to support the CrossFit community detailing the theory, techniques, and practice used by our coaches in our gym, in essence bringing your garage or gym into ours, making you a part of the CrossFit family.
 
We offer seminars, trainer certifications, and training and regularly provide consultation services to athletic teams, coaches, and police and military agencies throughout the free world.

[Mike]

Here's some info on crossfit. I don't know anything about it.

http://www.crossfit.com/

http://www.crossfit.com/cf-info/excercise.html


What is CrossFit?

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
 
Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.
 
The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.
 
Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.
 
We also publish the CrossFit Journal designed to support the CrossFit community detailing the theory, techniques, and practice used by our coaches in our gym, in essence bringing your garage or gym into ours, making you a part of the CrossFit family.
 
We offer seminars, trainer certifications, and training and regularly provide consultation services to athletic teams, coaches, and police and military agencies throughout the free world.

Dizzleman, good routine, looks pretty comprehensive but anything seated or on a single joint machine (hamsting curl) is just for building muscle and not for performance.

Crossfit has great workout programs for police, fire, military and general fitness.  They focus on Oly lifts and powerlifting as well as lots of bodyweight exercises and running. 

[dizzleman06]

Dizzleman, good routine, looks pretty comprehensive but anything seated or on a single joint machine (hamsting curl) is just for building muscle and not for performance.

Crossfit has great workout programs for police, fire, military and general fitness.  They focus on Oly lifts and powerlifting as well as lots of bodyweight exercises and running. 

cool I will look into it, thanks!

[dizzleman06]

I didn't see anything on the crossfit website about and actual program or regimen.  I like to do all the thinking outside of the gym and when I am actually there, I just do it.  there is time for reflection after the work is done.  I am going to try my new routine for a few weeks and just tweek it as nessicary...  you know, give it a test run!

[Mike]

I didn't see anything on the crossfit website about and actual program or regimen.  I like to do all the thinking outside of the gym and when I am actually there, I just do it.  there is time for reflection after the work is done.  I am going to try my new routine for a few weeks and just tweek it as nessicary...  you know, give it a test run!

Every day they have a new workout program but I 'm not sure they have specific programs for fire/police/military posted, I think that's what they charge for.  There's one here in Chicago and I hear that most of them are doing pretty well.  It got a lot of hype cause of the movie 300, apparently they used it in their training (along with drugs).

[dizzleman06]

Every day they have a new workout program but I 'm not sure they have specific programs for fire/police/military posted, I think that's what they charge for.  There's one here in Chicago and I hear that most of them are doing pretty well.  It got a lot of hype cause of the movie 300, apparently they used it in their training (along with drugs).

yeah, they were definately winstroled out and charged up with Clenbuterol.

[dizzleman06]

I have been reading a lot about this crossfit program...crazy, I am going to try some of the workouts of the day.

[Princess L]

I have naturally strong quads...I haven't trained them until tuesday for about a 2 months and I still did 8 plates per side on the leg press for 15 reps.  Now the back I could agree with...noted.

How is this?  better?

I still think more ham & glute work are in order AND with higher reps - walking lunges with DBs or a BB across the back - split squats with DBs or BB along with extensive back work (various movements).  What number are you failing at on the pullups?  If it's more that 12-15; time to add some weight.  High pulley cable woodchops and low cable reverse woodchops would also be in order.  You might also want to incorporate some weighted pushups.   Strengthcats.com has some good info too.

[WOOO]

Upon a very quick glance, it looks like more quad, ham/glute and back work are needed

unless of course he wants to be a fireman... i mean what would they need strong backs for...   

[Hedgehog]

I still think more ham & glute work are in order AND with higher reps - walking lunges with DBs or a BB across the back - split squats with DBs or BB along with extensive back work (various movements).  What number are you failing at on the pullups?  If it's more that 12-15; time to add some weight.  High pulley cable woodchops and low cable reverse woodchops would also be in order.  You might also want to incorporate some weighted pushups.   Strengthcats.com has some good info too.

I disagree with the thing about adding weight when reaching 12-15.

Other than that, I agree.

I think the Firefighter training should primarily be targeted at stamina, and building endurance.

Higher reps, such as 20-25 per set, or even higher, would be my recommendation.

Considering how Firefighters are working, potentially carrying his teammate out of building for several minutes, while in hazardous smokey conditions, and AFTER been working a fire, the muscle stamina is essential IMO.

So higher reps should be the main goal. Anything below 15 is missing the target IMO.

[dizzleman06]

Ok, I did the pull workout yesterday...  I was suprised how much I had left in the tank...  I did adjust the circuit however...I left biceps out and did the bicep work after the circuit was complete.  I also did a couple of sets of deadlifts.  In place of the bicep work in the circuit I did weighted hyperextensions.  I appreciate all the insight on this guys, and I am considering every thing that you guys post.  thanks!