Last Call

Station 6 last workout together before all being transferred and last workout of 2016.

Started with warmup. Dynamic stretching. Then resistance training Shoulders.
Kept with our regular shoulder routine. Low reps, 4-5 sets. Concentration hypertrophy and proper form.

At conclusion, we ended with a metabolic circuit.
Four stations with run to break up the stations. 1 minute per station, run, reset, repeat. 5 rounds

Station 1- 6 inch leg raise hold

Station 2- Kettle bell swing (35lb)

Station 3- Plank hold

Station 4- Wall ball w/full squat (20lb)

Run 75 yards out and 75 yards back (150 yards total run)
Restart the stations once all members make it back. Restart 1 minute stations.

Average time ranges. We did 26:52 as the fastest finish and 27:30 slowest. That final run did some in!

Going to miss the 6-A shift crew. Great effort by the whole team!

Core Burner

This is great to add in at the end of a workout or just on those days you may not have a lot of time.

* If you do this at the end of a workout, you shouldn't have to warmup. Although if you are doing this as a stand alone short workout, then you should warmup with dynamic stretching. Check out our dynamic warmup in earlier posts.

You will need a stopwatch or timer. You or your workout partner can time the holds.

* Hold a plank for as long as possible
* Rest the same time as the plank hold, then go right into plank

* Repeat the above 5 times each *

It would help to mark your times so you can see development in abdominal strength. Lapping with timer is your best bet.

Always remember that both rest and proper nutrition will be the deciding factor with your fitness improvements.

Legs & Core

Station workout: Legs & Core
Always warm up before lifting with dynamic stretching.

Squats.                           5 reps.          5 sets
Romanian deadlift.        5 reps.          5 sets.  Superset with
Split Squat Dumbbells.  5 reps.         5 sets

* with all lifts, increase weight each round
* rotate through with only rest from waiting on crew member to finish. Usually no more than 1 minute.
Weighted planks:
Start with 45lb plate and increase by 10lb.
Hold for 30 seconds.
Continue till you cannot hold 30 seconds. Rotating with the other members.
Need buddy system to time, place plates and take weight off.
Rest is usually no more than 2 minutes on the rotation

Post Stretching Technique

The patterns of movement associated with PNF are composed of multijoint, multiplanar, diagonal, and rotational movements of the extremities, trunk & neck. There are 2 pairs of foundational movements for the upper extremities; UE D1 flexion & extension, UE D2 flexion & extension. There are also 2 pairs of foundational movements for the lower extremities; LE D1 flexion & extension, LE D2 flexion & extension. Various PNF stretching techniques based on Kabat’s concept are: Hold Relax, Contract Relax, and Contract Relax Antagonist Contract (CRAC) etc.

Contract Relax: Passive placement of the restricted muscle into a position of stretch followed by an isotonic contraction of the restricted muscle. Most isometric contractions in PNF stretching techniques should be held for a minimum of 3 seconds at a sub maximal effort (20-50% of maximal effort) to avoid muscle fatigue and injury. After the contraction period the subject is instructed to relax the restricted muscle that was just contracting and activate the opposing muscle to move the limb into a greater position of stretch. Through Golgi tendon organ, the tight muscle is relaxed, and allowed to lengthen.

Hold Relax: Very similar to the Contract Relax technique. This is utilized when the agonist is too weak to activate properly. The subjects restricted muscle is put in a position of stretch followed by an isometric contraction of the restricted muscle. After the allotted time the restricted muscle is passively moved to a position of greater stretch. Contraction times and efforts will remain the same as the Contract Relax technique. This technique utilizes the autogenic inhibition, which relaxes a muscle after a sustained contraction has been applied to it for longer than 6 seconds

Leg Power Endurance Challenge

Here's an ass kicker, short and sweet:

A bar with 95lb and another bar with 155lb
(Helmet, boots, gloves, mask and SCBA)

This is an AMRAP (as many rounds as possible) in 15 minute cap

Set timer to 15min. The 30 min cylinder may only last that far anyway

- on air, start clock, ascend the 5 story tower and descend
- grab 95lb bar, snatch over head, do 10 overhead squats
- then, move to 155 lb bar, do 10 snatch grip dead lifts
REPEAT

How many did you get, I could only muster 1/2 way on number 6 rd.

* If you don't have a tower, you can substitute with any other stair setup. The amount of stairs climbed on each set is 62 up and 62 down. You can mimick this on a step if no stairs available. 

Station 6 Leg Day

Warmup for 5 min (jump rope, burpees, box jumps, etc..)

Back Squats               Reps- 10-8-6-4-2.     Increase weight, rest no more than 1 minute or till next shift member to finish and rotate through

Dead lifts.                  Reps-6 / Sets-4.        Same as squats

Suit case single leg.    Reps-6 per leg.       Wall sit during next member set. Rest 1 min
                  Superset.        3-sets

Circuit (15 min AMRAP)

* run out from station 200 feet then back
* 16 seconds plank
* 6 butterfly sit-ups
* 6 super mans (or swimmers) low back hyper extension
* 6 burpees (or up downs)
* REPEAT

Cool down static stretches!

Core/Metabolic Burner

Start with a dynamic warmup and or stretch for 5 minutes

This circuit will be 6 sets (rounds). Mark your time at conclusion

* 10 Turkish get ups (5 per arm without dropping dumbbell/or Kettle bell)
* run 200 meters (100 away, 100 return)
* Repeat X 6 rounds

Recommended DB or KB size-30 to 40lb

Cool down static stretching for 5-10 minutes.

Full Body in 15

Start with dynamic warmup of 5 min. double unders or/speed rope.

AMRAP (as many rounds as possible) in 15 Minutes:

* 10 Tire Flips (large fire truck tire, or tractor trailer truck)
* 10 Tire Strikes (with 9lb shot mallet, or sledge hammer)
* 10 Overhead Squats ( roof ladder, or barbell, or Dumbbells to equal close to same weight)
Repeat above as many times through in 15 minute cap!

Burpee-Bumper Workout

Start your workout with a dynamic warmup. 5-10 minutes of light jog, jumping jacks, or maybe you can utilize this: httpgs://vimeo.com/68206250

BURPEE-BUMPER WOD
* items needed, bumper of truck or engine, clear floor area.
 (You can substitute bumper with boxes, tires, hoses, anything that you can jump up on for box jump-20 to 24" inches)

As Many Rounds As Possible-AMRAP (sets in time allotted)
* 10 burpees
* 10 bumper jumps (box jumps)
AMRAP for 15 minutes

Try to hit 10 rounds or more!

Cool down stretch.

Emergency Responder resource

Emergency Responder Health - E.R.H. has many services available for all aspects of Health & Wellness within the Public Safety profession. We strive to guide departments into a Wellness Initiative track that can be self-managed and continually reassessed. Knowing what you have to work with, personnel within your perspective departments is the first step to acknowledging what you need. Then taking the proper steps to building a stronger, healthier workforce that will decrease injury incidence, time away from work and quicker turnaround time on injuries.
​
http://www.emergencyresponderhealth.net

Air Consumption Workout (Agility prep)

AIR CONSUMPTION TRAINING

• Remember to pace yourself, and move into more vigorous activity once you are ready.

• Always try to go the limit, and then mark how far you have gone whether it was on air or length, or repetitions.

• You will only get back what you put in!!

Drill 1:

• In sweats, vest or air pack, and SCBA mask (do not go on air, yet)

• Get on elliptical or bike or treadmill

• Walk or slow speed for 2 minutes

• Sprint for 30 seconds

• Slow or medium pace for 1:30 minutes

• Sprint for 30 sec.

• Medium pace for 1 min.

• Sprint for 45 sec.

• Medium pace for 45 sec.

• Sprint for 1 min.

• Medium pace for 30 sec.

• Sprint for 1:30 min.

• Medium to slow pace for 2 min.

• Sprint for 1 min.

• Medium to slow pace for 1:30 min

• Sprint for 30 sec.

• Medium pace for 1 min.

• Sprint for 30 sec.

• Medium pace for 2-3 min.

• REMEMBER YOU CAN TAKE OFF MASK IF YOU REALLY NEED TO, JUST FINISH THE EXERCISE!

Drill 2:

• Same as drill 1 but, this time try to be on air (or utilize Mask adapter)

• Only go as far on air as possible

• Try to go back on air if you get your breath back

• Take off your mask only if you can’t continue the exercise

• Always try to complete the exercise

** Always finish with some static stretching. Don't forget to drink plenty of water before, during and post workout. A post carb/protein drink will help with recovery as well.



JRAT Prep workout

 

        JRAT PREP

WORKOUT #1

Always, if you haven’t been very active, consult with physician before starting any rigorous fitness program or diet.

Start each workout with a warm-up/stretch. We call it dynamic stretching when you involve movement. Examples are high stepping in place, jumping jacks, toe touches, jump rope, jog, Do this for 5 minutes. Pick one and do it at a slow but continuous pace.

You can repeat this workout 3 days a week. One on, one off or, one on, two off. Your choice, just not two or three days in a row. Always give yourself a day or two for recovery. On your off days you can do some jogging or treadmill or biking.

Workout:

·         Do as many burpees as you can for 1 minute (also called up-downs or 8 count bodybuilders)

·         Kettle Bell Swings-Use a free weight, or dumbbell or whatever you have to swing between legs and up to eye level like as if you were doing the Kiser sled for 25 reps (no more than 45lb, or less) ** Keep knees bent and prevent curving your back, keep it straight!

·         Do 25 air squats in place-try to get as low as possible

·         Do as many pushups as you can for 30 seconds

·         Sit on ground, utilize a rope, attach it to something heavy and pull on it towards you in a rowing position. Mimicking the rope pull station. Place weighted object as far away from you as possible. This should take 1 min. you may need to reset quickly if you don’t have the room. (heavy object could be hose roll, KB, steel plate, sled, tire, etc...)

·         Do 30 seconds of wall squats (sit up against wall in squat position, hold for duration)

·         Run, or jog , or jumping jacks for 2 minutes

·         Finish with as many burpees as possible in 1 minute

 

Burpees-some call it up downs, or body builders, or squat thrusts. Kettle Bell swings and burpees are easily shown on any free YouTube video if pictures aren't enough.

ALWAYS FINISH WITH 5 – 10 MINUTES OF STATIC STRETCHES. HOLD FOR 15-20 SECONDS

DON’T FORGET TO DRINK PLENTY OF WATER BEFORE, DURING AND ESPECIALLY AFTER WORKOUT.

STOP WORKOUT IF YOU FEEL SHARP PAIN OR IF YOU ARE DIZZY AND DON’T FEEL RIGHT. IF THIS PERSISTS, CONTACT PHYSICIAN.

IF YOU ARE NOT ACTIVE OR HAVE ANY MEDICAL CONDITIONS, CONSULT YOUR PHYSICIAN BEFORE STARTING ANY NEW FITNESS OR DIET ROUTINE.

Ready-To-Go Resistance Band Workout

RESISTANCE BAND WORKOUT

When performing these exercises, hold the band so that you get a fair amount of resistance.  You should be able to perform the exercises, but the band should be taut.  You can cut the band if it is too long for you.

Here are some resistance band exercises to get your started.

Resistance Band Rowing

1. Step on the band with your left foot.  Step back with your right foot.  Hold the ends of the band in each hand.
2. Bend over slightly, keeping your back flat.
3. Pull the bands up toward your shoulders, keeping your elbows tucked in.
4. Perform rowing motion, keeping shoulder blades squeezed together.

Alternate Chest Press

1. To begin, lie on the floor on your back with the band under your back.  Hold the ends of the band in each hand.
2. Start by raising your left arm up toward the ceiling and then returning it to the beginning position.  Repeat the exercise with your right arm.
3. Start with 8 – 10 reps. You can increase the number of reps on these resistance band exercises as you grow stronger.

Diagonal Wood Chopping

1. Step on the band with your right foot and grasp the ends with both hands.  Keeping your hands together, stretch your arms down towards your right foot.
2. Bring band up and away in a wood chopping motion.
3. During this exercise your feet stay still and your torso rotates.
4. Start with 8 – 10 reps and then repeat these resistance band exercises in the opposite direction.  You can increase the reps as you grow stronger.

Triceps Extension

1. Start by holding the resistance band in your left hand.  Put that hand behind your back.
2. Hold your right hand above your head.
3. Now grab the other end of the band with your right hand.
4. Straighten your right arm until it is fully extended.
5. Start with 8 – 10 reps.  You can increase the reps as you grow stronger.
6. Repeat with the other arm.

Lateral Rows

1. Stand on resistance band with feet shoulder width apart and knees slightly flexed.
2. Grasp then ends of the band in either hand with palms facing each other.  Your arms should hang down at your sides with your elbows slightly flexed.
3. Raise arms up and out to shoulder height, keeping elbows slightly flexed.
4. Start with 8 – 10 reps.  You can increase the reps as you grow stronger.

These are great exercises for developing strength.  For best results, do your resistance band workouts three to four times per week.  You can alternate your resistance band workouts with cardiovascular exercises like aerobics. 

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Substitution exercises in lieu of Resistance Bands:
* For rowing you can use dumbbells, barbell and still bent over, perform the row.(pull-ups can work too)
* For chest press you can use DB, barbell, or just pushups.
* Chops can be done with a rope attached to either some hose or DB or KB and perform same move.
* Triceps can be performed on a chair doing dips or a DB behind head and extend over head.

DEMO VIDEOS Link