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.
Thursday, June 19, 2014
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.
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