J-RAT TRAINING

• Note: If you haven’t been physically active since the last test, this may help a little but, remember that to improve you have to work at it!

Items that you will need:

1. Section of 2.5” hose rolled up.
2. A step or the tailgate of an engine.
3. Hose dummy, or the real thing, or hose sled.
4. Hose sled or charged line.
5. Hammer and a block of wood, or truck tire.
6. Section of 2.5” folded into a high-rise pack.
7. Barbell or 14’ ladder, or tripod light.

Start with warming up doing a light walk around station. You can also do some lunges back and forth from road to bay. Body weight squats are also a good warm-up.

Next, have the block of wood or tire ready and stand on it, hit the object between legs for about 30 seconds to 1 minute.

Now walk a hundred feet out of station and back a hundred feet. If you want to, do this twice to build up your leg strength.

Grab the hose sled or a section of hose attached to some weight and drag it 75 feet, if this is a weak spot for you then walk it 100 feet and back 100 feet. This will really build.

Pick up the high-rise pack and walk 100 feet and back 100 feet. Then step up on the step or bench or tailgate for about 20 steps. That’s two feet up and two feet down.

Now walk 100 feet with pack then back. Then drop pack and take the barbell or pipe or ladder or whatever you have and do 20 extensions. You can also do this with a 14 foot ladder up against a wall and drag it up and down 20 times.

Pick up high-rise pack and step up and down 20 x. Then walk another 100 feet and back.

Now, step up 40 x up and down. Then drop pack and grab the 2.5” hose roll and lift it from a bent over position, pulling it upward to a standing position alternating arms. The roll should be taped or tied and you should be standing on an elevated platform like the tailgate, picnic table or a step. You can do it from standing on the ground, just make sure when you bend over you use your legs, DO NOT DO THIS WITH STIFF LEGS, BENT LEGS ONLY.

Lastly, take the hose sled, or dummy and drag it backwards 100 feet.

* You can do this once or twice and double up the reps, this will help. Remember that if you have been doing the JOSET programs that are at the stations, this JRAT will be a cinch.