Endurance & Strength

Here is a little workout to jump start your endurance, strength and aerobic capacity. Always remember to use proper form and gauge your workout to your specific needs, goals and abilities. If a movement within the workout is unclear or you have not had proper training on it, you can either look it up online or give us a shout. Enjoy :)

Running Clock Barbell Complex

Start with a warm-up dynamic stretch for about 5-10 minutes.

You will need a barbell (with weight 25 lb-95 lbs of weight, or without)
** you can substitute barbell with dumbbells if needed.
With Barbell start the clock and do:

• 1 - Dead lift
• 2 - Power cleans
• 3 - Front Squats
• 4 - Push Presses
• 5 - Back Squats
• 4 - Push Press
• 3 - Front Squats
• 2 - Power Cleans
• 1 - Dead lift

Run 400 meters and then repeat!

* 20 minute continuous clock. As many rounds as possible.

Cool down after workout with some static stretching, water and don't forget to keep hydrated throughout and have a post workout protein intake.

The Four 8's

Equipment needed :

- Barbell (45lb)
- Clear area for Burpees and enough room to walk with a bar 20 feet
- Stopwatch or timer

After a warmup stretch or dynamic stretch, then you can start routine.* If you need to substitute barbell, use a wooden dowel or broomstick or PVC.

ROUTINE

• 8 - Burpees
• 8 - Overhead Lunge Walks
• 8 - rounds (sets)
• 8 - Minutes (try to get it done under 8 min)

After circuit, do some cool down stretching and don't forget to hydrate before, during and post. And always intake a post protein drink or meal within 30 - 60 min. 

DANGER ZONE
c/o Mitch Hanna

This workout was put together with the intention to aid in preparing for upcoming Agility assessments utilizing movements that our fallen brother enjoyed but also input from family and friends of Mitch.

We referenced numbers for sets/reps off of both the station he worked at and his last JRAT agility time of 4:57. He and his crews always challenged those around them as well as others in the department.

Here is what you will need to perform the "Danger Zone" workout:
* Barbell w/weight =95lb ; or, just a 45lb barbell
* cone
* clear area for Burpee and lift with a length of 30feet clear to run back and forth
Alternative to bar would be a highrise pack you can thrust!

4 SETS (Rounds) for time

• 8 Burpees
• Run out 8.6 meters(28.5 feet) and run back (equals out 57 feet)
• 8 Thrusters (95lb barbell, or just 45lb barbell)
• Run out 8.6 meters and run back
• Repeat.

The above is 1 set (round). 

Record time (help of time keeper)  
 * If you complete workout under 4:57 min, then go for another round

A big thanks to Jennifer Hanna and Mitch's friends and work mates for helping put this together!

http://scfirefighters.org/resources/safety-and-health/fffps/

The South Carolina Firfighters Fitness Initiative Team (SCFFIT) along with the South Carolina Fire Academy bring to you, the Firefighter Fitness Awareness Program. Just click on the link and enjoy!

20 Minute Full Body

Heres a 20 minute circuit that will burn fat, build muscle and kick up some cardio. Also attached below is a video of how to perform the muscle snatch.

Start clock, go as long as you can for 20 minutes. Record your sets:

* Speed rope - 100 revolutions
* 10 Air Squats
* 10 Muscle Snatch - (you can use 45lb bar or, 65lb up to 95lb)
Repeat

Each set of muscle snatches, drop reps, 10-9-8-7-6-5 then up 6-7-8-9-10
You may not get as many sets in to move up the scale on snatches within the 20 minute period. Just remember to do a weight that you can press and perform with proper form. If you do complete 11 sets, then keep going till time runs out.



http://youtu.be/55ZpUhfkPfg

Fitness Awareness Program for the Fire Service

http://scfirefighters.org/resources/safety-and-health/fffps/

The South Carolina Firfighters Fitness Initiative Team (SCFFIT) along with the South Carolina Fire Academy bring you the first Fitness Awareness program for South Carolina Firefighters.

Firefighter Gone Bad

https://vimeo.com/98345725

During this years annual SCSFA Conference we had morning PT. Here's one of the sessions:

Warmup with the dynamic stretch from SCFFIT video http://vimeo.com/68206250

FFGB:  there are 5 stations. FF performs as many reps as possible at that station for 1 min, then moves to the next station. This continues for the 5 stations (6 min total). Then 1 min rest. Repeat this 2 more times. Total of 3 sets of 5-1min stations. Cool down static stretching at conclusion.

Station 1: Tire Strikes (horizontal vent simulation) - 1 min

Station 2: Step Ups (24" inch box or bench) - 1 min

Station 3: Battle Hose (2 one inch and 3/4 hoses) - 1 min

Station 4: Sumo Deadlift Highpull (25lb kettle bell or dumbell) - 1 min


Station 5: Forward drag, backward drag, rope pull
( use 45lb rolled LDH attached to 75' of rope, run with a forward drag-weight behind you holdin rope at 40' mark, turn at 100 foot mark an wrap rope around waist quickly and drag backwards-rope at end. This way you get back with 70 feet of rope left and weight that far off, start pulling weight to you-seated or standing. Repeat. 1 min


Move from station to station as quick as possible since clock doesn't stop on the minute. You just move each minute till all 5 stations are complete then rest 1 min. The weights can be adjusted to individual preference and abilities. Make it as hard or easy as you need to. Just try to keep moving throughout entire circuit for 3 sets.