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.