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!
Friday, July 11, 2014
Saturday, July 5, 2014
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
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
Thursday, June 19, 2014
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.
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.
Monday, June 16, 2014
Firefighter Gone Bad
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.
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.
Saturday, April 12, 2014
Burpee Challenge
Always start with some Self Myofascial Release with a roller or ball. Or a good stretch will work too!
This will be a 30 Day self challenge!
DAY 1: Start with 25 Burpees
Each day add 5 more to the previous day. Continue this each day for the 30 days. You can drop to no less than 2 if 5 a day gets to be too much.
Always time each session!
Your goal, by the end of the 30 days is to try and surpass 100. You can even try to max out in 10 minutes if you can!
Enjoy:)
This will be a 30 Day self challenge!
DAY 1: Start with 25 Burpees
Each day add 5 more to the previous day. Continue this each day for the 30 days. You can drop to no less than 2 if 5 a day gets to be too much.
Always time each session!
Your goal, by the end of the 30 days is to try and surpass 100. You can even try to max out in 10 minutes if you can!
Enjoy:)
Sunday, April 6, 2014
FIREFIGHTER 5K STATION CHALLENGE In association with the 2nd annual Aynor Hoe-Down 5K
Who - Open to all Fire Departments and Firefighters
Where - Aynor, S.C.
When - September 20th at 07:30 am, Registration 06:30-07:15
Register - Day of race: at Aynor United Methodist Church Online at: CarolinaRunningCompany.com
Price - $25 to run, $5 goes to Horry County Firefighters Relief Fund
CATEGORIES
Station Challenge
* 5 people to a team, top 3 times total score
* Combine place of each finisher * Low score wins
* Winning team receives Event Trophy
INDIVIDUAL CHALLENGE
Overall Male & Female: 1st, 2nd, and 3rd place medals
Over 40 Male & Female: 1st, 2nd, and 3rd place medals
Contacts:
Coach Andy Bobier
Aynor High School Athletics
201 Jordanville rd, Aynor, SC 29511
cell: 607-760-9764
email, bobes2082@gmail.com
Carl Kroger
Cell: 843-446-9493
Email: carl.kroger@metglas.com
Who - Open to all Fire Departments and Firefighters
Where - Aynor, S.C.
When - September 20th at 07:30 am, Registration 06:30-07:15
Register - Day of race: at Aynor United Methodist Church Online at: CarolinaRunningCompany.com
Price - $25 to run, $5 goes to Horry County Firefighters Relief Fund
CATEGORIES
Station Challenge
* 5 people to a team, top 3 times total score
* Combine place of each finisher * Low score wins
* Winning team receives Event Trophy
INDIVIDUAL CHALLENGE
Overall Male & Female: 1st, 2nd, and 3rd place medals
Over 40 Male & Female: 1st, 2nd, and 3rd place medals
Contacts:
Coach Andy Bobier
Aynor High School Athletics
201 Jordanville rd, Aynor, SC 29511
cell: 607-760-9764
email, bobes2082@gmail.com
Carl Kroger
Cell: 843-446-9493
Email: carl.kroger@metglas.com
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