Fire Athlete Fitness by ryan vacek

The Revolutionary Firefighter Workout Program Designed to Transform You into a “Fire Athlete”

RYAN VACEK

ACE/IAFF Peer Fitness Trainer

Langdon Street Press Minneapolis, MN

Langdon Street Press 212 3rd Avenue North, Suite 290 Minneapolis, MN 55401 612.455.2293 www.langdonstreetpress.com All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission of the author. ISBN-13: 978-1-936782-22-2 Distributed by Itasca Books Book Design by Ryan Vacek Printed in the United States of America

NOTICE The information in this book is meant to supplementâ&#x20AC;&#x201D;not replaceâ&#x20AC;&#x201D;proper exercise training. All forms of exercise pose inherent risk. The author advises that you take full responsibility for your safety, and know your limits. Before practicing the exercises in this book, be sure your equipment and workout area are maintained and prepped. Do not take risks beyond your level of experience, aptitude, training, or fitness. The exercises in this book are not intended as a substitute for any exercise routine prescribed by your doctor. All new exercise programs should receive your doctorâ&#x20AC;&#x2122;s approval before you begin. Mention of specific companies, organizations, or authorities in this book does not imply endorsement by the author, nor does mention of specific companies, organizations, or authorities imply that they endorse this book or its author. For questions or comments, contact the author at fireathletefitness@gmail.com.

vii

CONTENTS Acknowledgments

PART 1.

PART 4.

We Need to Get Serious about Getting in Shape

Developing Your Workout 1

1.1 Why Is Physical Training Important to Firefighters?

1.2 Fire Athletes

1.3 My Story

Fire Athlete Fitness Program

2.1 How the Fire Athlete Fitness Program Works

2.2 Fire Athlete Circuit

3.1 A Practical Fitness Program

4.2 Dynamic Stretching

4.3 Static Stretching

PART 5. 39

5.1 3-Inch Drill

5.2 Bundle Circuit

5.3 Bundle Shuffle

5.4 Bundle Run

PART 6.

PART 3. Fire-Ground Motions

4.1 Bundle Making

Bundle Drills

PART 2.

13 15

Fire Athlete Abdominal Exercises 6.1 Ab Swings

45 46

viii

THE FIRE ATHLETE FITNESS PROGRAM

6.2 Beasts

6.3 Clam Crunch

PART 7.

6.4 Bikes

Fire Athlete Upper Body Exercises

6.5 Bundle Plank

6.6 Corkscrew

7.1 Bench Press

6.7 Cross-Body Crunch

7.2 Bent-Over Rows

6.8 Fans

7.3 Bundle Push

6.9 Flutter Kicks

7.4 Curls

6.10 Hand to Toe

7.5 Full Body Rows

6.11 June Bugs

7.6 French Press

6.12 Knee Crunch

7.7 Front Squat Press

6.13 Knee Tuck

7.8 Good Mornings

6.14 Plank

7.9 One-Handed Overhead Press

6.15 Plank Supermans

7.10 Overhead Press

6.16 Reverse Bundle Crunch

7.11 Push-Ups

6.17 Roll-Ups

7.12 Rock Da Baby

6.18 Russian Twists

7.13 Shoulder Circles

6.19 Side Bends

7.14 Shrugs

6.20 Side Plank

7.15 Skull Crushers

6.21 Sit-Ups

7.16 Sling-Ups

6.22 Sitting Side Crunch

7.17 Squat Twists

6.23 Straight Legs Abs

7.18 Swings

6.24 Towel Crunch

7.19 Upright Rows

6.25 Twisting Side Plank

6.26 V-Ups

6.27 Wide Flutter Kicks

PART 8. Fire Athlete Endurance Exercises 8.1 Bundle Slaps

93 94

Contents

8.2 Butt Kicks

8.3 Calf Raises

PART 10.

Sample Workouts

8.4 Fast Feet

8.5 Front Squats

8.6 High Knees

8.7 Jumping Jack Bundles

100

8.8 Leaping Lunges

101

8.9 Modified Up-Downs

102

8.10 Mountain Climbers

103

8.11 Seated Leg Lifts

104

8.12 Leg Raises

105

8.13 Overhead Squats

106

8.14 Scissors

107

8.15 Side Hops

108

8.16 Ski Jumps

109

8.17 One-Leg Ski Jumps

110

8.18 Squats

111

8.19 Squat Jumps

112

8.20 Standing Lunges

113

8.21 Swimmers

114

8.22 Toe Touches

115

8.23 Wall Sits

116

PART 9. Hell 9.1 Mixing Up Hell

123

10.1 Basic Workout Sample

124

10.2 Intermediate Workout Sample

127

10.3 Advanced Workout Sample

130

10.4 Split Routine Workout Sample

133

PART 11. Nutrition

137

PART 12. Results

147

PART 13. The Fire Athlete Fitness Challenge

155

PART 14. Fire Athlete Exercise Log Forms

159

Part 15. 117 119

Fire Athlete Conclusion

161

Acknowledgments

I would like to acknowledge and thank the following people who made this project successful: My wife, Heather, for editing the text as a second source and not making me feel dumb in the process. The Westlake and Jollyville Fire Departments, for supporting me and letting me run with this idea within the departments. Kirke Phillips, for supplying technical support and creative ideas throughout the writing process. A huge recognition goes to Christina Carroll for taking incredible photos. She even made me look goodâ&#x20AC;&#x201D;hard to do! (www.christinacarrollphotography.com) Recognition is extended to WFD C-Shift and JVFD B-Shift, for enduring the sometimes brutal workouts while mastering the program. Big thanks to Curtis Vacek, Mitch Thomas, Jeni Downing, Rusty DeFoy, Jason Kepler, Micah Fain, Chris Gill, Josh Davis, Wayne Morris, Mark Dalland, Ben Williams, Chris Askew, Justin Shook, and Adam Finkenbinder for being my models throughout the book. Special appreciation goes to my parents, Mike and Catherine Vacek. Because of them, I will never give up. And of course, appreciation goes to my inspiration and little girl, Brady Bean.

WE NEED TO GET SERIOUS ABOUT GETTING IN SHAPE

We Need To Get Serious About Getting In Shape

WHY IS PHYSICAL TRAINING IMPORTANT TO FIREFIGHTERS? Is fitness important because Firehouse magazine says it is, or because we are forced through SOPs to PT for an hour a shift? Of course not. We all know why it is important, but do we make fitness a priority, or do we consider it a hassle? Annual IAFF Death and Injury Survey Firefighting is one of the most dangerous occupations in the world. According to the annual IAFF Death and Injury Surveys, the leading occupationally related diseases that caused premature departures from the fire service were heart disease and lung disease. Analysis has demonstrated that inactive persons have a 90 percent higher risk of heart attack than physically active persons. In some departments, medical disability from on-the-job injuries and illnesses accounts for over half of retirements. According to the IAFF Death and Injury Survey, lowerback injuries and other sprains and strains account for over half of total injuries. The IAFF Death and Injury Survey indicates that the frequency of firefighter job-related injuries is five times that of workers in private industry. More than one out of every three firefighters will be injured this year.

To be effective, the job demands a strong commitment to preparation and physical health. Why do firefighters need a fitness program? Research has repeatedly shown the need for high levels of fitness to perform safely in the fire service. Firefightersâ&#x20AC;&#x2122; long hours, shift work, sporadic highintensity work, and strong emotional involvement place fire fighting among the most stressful occupations in the world. When firefighters are ill or injured, malnourished or overweight, overstressed or out of balance, their ability to do their job safely is affected.

THE FIRE ATHLETE FITNESS PROGRAM

The benefits of the Fire Athlete Fitness Program

Before

After

Fat percentage dropped from 19 percent to 7 percent and 20 pounds lost in 12 weeks. n

Greater strength and stamina

Weight reduction and/or maintenance

n n

Lower cholesterol and blood pressure levels

Decreased risk of death, injury, or disability from disease

Heightened job performance and enjoyment from work Improved performance in physical activities Better posture and joint functioning Reduction of anxiety, stress, tension, and depression

Increased energy, general vitality, and mental sharpness Enhanced self-esteem and self-image More restful and refreshing sleep Enhanced capacity to recover from strenuous and exhaustive work Increased tolerance for heat stress and more effective body cooling Improved mobility, balance, and coordination

We Need To Get Serious About Getting In Shape

FIRE ATHLETES Just as it is with professional athletes, we are only as fast, strong, and mobile as our bodies allow us to be. So why donâ&#x20AC;&#x2122;t we train like athletes? When a running-back trains, he focuses on speed drills, muscle endurance and lower-body strength, muscular balance, awareness, and agility, because these are the skills he uses in his work. When a basketball player trains, he/she works on explosive movements, jumping exercises, sprinting drills, quickness, and agility, because these are the skills required to be an effective basketball player. The Fire Athlete Fitness Program targets the skills required in our profession, using exercises that condition our bodies for what we do every day. The same movements used on the fire ground, rescue, and EMS calls are incorporated into a full-body, team-building workout.

Train Like the Athlete You Are

THE FIRE ATHLETE FITNESS PROGRAM

MY STORY My name is Ryan Vacek. I am a certified peer fitness trainer through the International Association of Firefighters and American Council on Exercise and the wellness/fitness coordinator within my departments. I am currently a lieutenant in both the Westlake and Jollyville Fire Departments. I have been working with Central Texas firefighters in the field of exercise and fitness for twelve years. It has been my goal to successfully develop a training program to help firefighters overcome the challenges and physical demands they face when operating on the fire ground. I have been a huge sports fan all my life, playing any and every sport possible as a kid. I focused heavily on football and basketball in high school and into college. In college, I majored in kinesiology and exercise science. Fitness and sports have always been very important to me, then as an athlete and now as a firefighter. One of the main reasons I chose to become a firefighter was the resemblance to the sports-type atmosphere; the physical nature of the job and teamwork aspect really appealed to me. But after joining the fire department, I soon realized that this was not always the case. I was truly shocked to see the lack of physical fitness in the majority of the fire crews. This was something that I aimed to fix. I started out by going to the crews and asking them what ideas they had to encourage fitness at the stations, and what type of exercise equipment they would like to use at the station. As you can imagine, the feedback I received varied, but overall, it was positive. The wish and need for fitness training on the job was there. I then took this info up the

chain of command, asking how we could implement these ideas and provide better workout equipment for the crews to use on duty. The answers to these questions confuse me to this day; I was told that the department did not have a physical fitness program, and there was no money in the budget for exercise equipment, and the

exercise equipment would have to be paid for by the firefighters themselves. So I was in a dilemmaâ&#x20AC;&#x201D;it was going to be hard enough to get some of the firefighters to work out but even harder to get them to shell out cash for equipment! I took matters into my own hands and developed a fitness program designed for everyoneâ&#x20AC;&#x201D; one that was geared toward our jobs as firefighters. My program appeals to the chiefs, especially, because it does not involve expensive workout equipment. The Fire Athlete Fitness Program has become a success! Using out-of-service hose and an open bay for space, this program has helped many firefighters overcome the physical and mental challenges that hindered their firefighting abilities in the past. My goal now is to share this program with any firefighter striving to increase functional strength, improve cardiovascular output and fire-ground stamina, lose weight and, most important, deliver results!

FIRE ATHLETE FITNESS PROGRAM

THE FIRE ATHLETE FITNESS PROGRAM

FIRE ATHLETE FITNESS PROGRAM This program focuses on physically training the body for firefighter activities. The intermittent, highintensity physical exertion that our bodies demand while conducting firefighting operations is mimicked in this crew-oriented workout. The Fire Athlete Fitness Program (FAFP) is designed to not only strengthen the muscles in our bodies but also work the most important muscle in our body— our heart. We know that the leading cause of firefighter deaths is heartrelated, but there is a way to condition our hearts to be able to withstand the stress of our jobs. This program uses heart rate along with physical output to maximize firefighting abilities. Our Hearts A study done by Harvard University, published in the New England Journal of Medicine, shows that when firefighters are working at a fire scene, their odds of suffering a heart attack increase from 10 to 100 times the normal risk. The chances of a heart attack are also significantly increased when firefighters respond to or return from an alarm, according to the researchers from the Harvard School of Public Health, who studied 449 deaths. The authors hypothesize that

the risk of dying from heart disease may increase during fire suppression because of the effects of strenuous exertion on firefighters who have underlying coronary heart disease. Also, many firefighters are overweight and lack adequate physical fitness, which may be contributing risk factors, they concluded. The San Diego State University Study A study was done by San Diego State University showing the amount of stress a firefighter puts on his/her heart in different activities. • Light activity: 60–70% of maximum heart rate (daily chores) • Aerobic activity: 70–80% of maximum heart rate (short jog on treadmill) • Anaerobic training: 80–90% of maximum heart rate (long run, marathon type) • Firefighting: 90% + of maximum heart rate This test was conducted using 65 firefighters, ranging in age from 28 to

Fire Athlete Fitness Program

58. Each was monitored performing the same task. They were to advance a 1Âž inch preconnected line into a home, perform a search, and then rescue a victim. The average time was 13 minutes; the average heart rate was 186 bpm. Each firefighter was performing close to or above his/her maximum heart rate. This study shows how quickly firefighters push their bodies and hearts to maximum abilities. A 13-minute firefighting operation throws our bodies into overdrive and pushes many of us into a state of mild incapacitation. Knowing this, how do we train ourselves to operate under such physical stress?

How do we perform the job expected of us when pushing our maximum heart rate? We can do this by physically training in this state, using a series of short, full-body exertion exercises that elevate heart rates into the firefighting operations range. Through the FAFP, we can condition ourselves to perform our duties with endurance and stamina, allowing our bodies to safely rise near maximum elevated heart rates. Think of the Fire Athlete Fitness Program as preventive maintenance for the most important piece of equipment on your apparatusâ&#x20AC;&#x201D; yourself!

A 2005 study by the National Fire Protection Association showed that more than 70 percent of fire departments lacked fitness and health programs.

THE FIRE ATHLETE FITNESS PROGRAM

HOW THE FIRE ATHLETE FITNESS PROGRAM WORKS The first thing you need is the drive to become a healthier, more physically fit firefighter. An individual, through his/her actions, can encourage other firefighters to better themselves through physical fitness. Encourage teamwork, and instill a “never give up” attitude within your crew. The second thing you need is a truck bay, a couple of sticks of out-of-service hose, and some duct tape! That’s right—no dumbbells, no crazy expensive five-station powerlifting equipment or kettle bells! This program is designed for the everyday firefighter and for the fire department on a shoestring budget. The great thing about it is that you will get more out of this program than you would with the most elaborate, expensive weight-training center. The program focuses on firefighter movements and uses firefighting equipment. The whole workout is centered on a standard bundle of 1¾ hose. If you have any out-of-service 1¾ hose after annual hose testing, you have the most important piece of equipment in the workout. To create the bundle, connect two sections of 1¾ hose; then use an accordion-fold, six foot in length, to bundle the hoses together. Tape them tightly using duct tape. This is the foundation of the FAFP. Now you need a place to work out. The entire workout can be conducted

in the truck bay. Pull the truck out of the bay, and you have your workout room. Make sure you clean the floor before working out, removing any water, foam, oil, etc., that has collected on the floor. You can also conduct the entire workout outside on a flat surface. It is that simple and that cheap! The Workout Before starting any exercise, have each person record his/her resting heart rate. Use this information to show improvement and recovery time. The workout itself consists of three exercises in rotation, which makes up one circuit. The exercises are performed consecutively with little rest in between. Each exercise is timed. After the third exercise, it is important to record everyone’s heart rate. By doing this, we can push ourselves to our maximum heart rate, conditioning our body and heart to perform under stress. If you are unsure what your maximum heart rate is, an easy way to find out is to subtract your age from the number 220.

Fire Athlete Fitness Program

FIRE ATHLETE CIRCUIT

Abdominal exercise

Upper body exercise

Endurance exercise

Record heart rate

One minute

THE FIRE ATHLETE FITNESS PROGRAM

An example of a full Fire Athlete Fitness workout: The length of the workout and the physical ability of your crew will determine the number of circuits you complete. I suggest four circuits and the last group exercise, “Hell” (this was named by the crew. I think you will see why).

1. Record resting heart rate 2. Dynamic Stretch 3. 5-Minute Bundle Drill (warm up) 4. Sit-Ups (1 minute) Abdominal 5. Curls (1 minute) Upper Body 6. Mountain Climbers (1 minute) Endurance

7. H.R. (heart rate) One-minute rest period, then start your second circuit.

1. Roll-Ups (1 minute) Abdominal 2. Upright Rows (1 minute) Upper Body 3. Squat Jumps (1 minute) Endurance

1. Side Crunch (1 minute) Abdominal 2. Close Grip Push-Ups (1 minute) Upper Body

3. Jumping Jack Bundles (1 minute) Endurance

4. H.R. One-minute rest period, then start “HELL.”

1. HELL

4. H.R.

2. H.R.

One-minute rest period, then start your third circuit.

At the end of the workout, be sure to stretch and hydrate.

1. V-Ups (1 minute) Abdominal 2. Good Mornings (1 minute) Upper Body

3. Ski Jumps (1 minute) Endurance 4. H.R. One-minute rest period, then start your fourth circuit.

The example workout above is a basic program. The intermediate and advanced workouts can be found toward the end of the book.

FIRE-GROUND MOTIONS

THE FIRE ATHLETE FITNESS PROGRAM

FIRE-GROUND MOTIONS The FAFP was developed specifically for our profession. It focuses on fireground motions—the same lifting, pulling, twisting, pushing motions we use on the job. This is what makes the program unique. By conditioning our bodies while focusing on these motions, we will train ourselves to become more efficient at our jobs. The FAFP targets full-body exertion and stamina, as well as developing superb stability and a strong core, which is very important to our jobs. Core Conditioning We are not talking apple cores here! The core muscles are primarily those of the trunk and pelvis. The core muscles stabilize the spine and effectively move the body while supporting various loads. If the trunk muscles are weak, then posture and movement is significantly affected. We do a great deal of lifting and twisting on the fire ground—these are core movements. Without a strong core, we increase the possibility of injury. Back injuries account for 30 percent of the injuries to firefighters—this is an area we have to improve. By doing exercises such as “sling ups,” “bent rows,” “good mornings,” and “planks,” we will be able to condition our core and prevent possible injury. Strengthening the core provides a stable platform for the actions of the

shoulder, arm, and leg muscles. The FAFP will strengthen the muscles of the trunk and pelvis, which will improve your posture and balance, and give you that “six pack” you always wanted. Specificity of Training The body will adapt to any demand placed upon it but only to that demand. The more specific the movement or exercise is to the job, the greater the transfer to that job. Another term to describe this is functional training. This is training with a purpose, and that is exactly what the FAFP does. While traditional training programs focus on specific muscle groups and muscles, functional training focuses on the movements themselves. These movements recruit various muscle groups from multiple joints in varying types of contractions (isometric, isotonic, concentric, eccentric) in a similar fashion to their actual applied use. With functional training, the muscles are trained in the range of motion and context in which they will be recruited on the job.

Fire-Ground Motions

Sling-ups is an exercise that is very similar to the movements used while pulling ceiling.

A PRACTICAL FITNESS PROGRAM When was the last time you responded to a house fire, jumped out of the engine, grabbed the PPV fan, lay down on the ground, and immediately started bench-pressing it? Or used an extinguisher for curls? As a firefighter, you jump off the engine with an elevated heart rate and start shuttling hose, forcing doors, and pulling ceiling, so why not train like that? Why not use these same motions in an exercise program? I am not saying that building muscle at the gym isnâ&#x20AC;&#x2DC;t importantâ&#x20AC;&#x201D;it is very important! It just is not realistic to our profession. When using the FAFP, you can build muscle, lose weight, and gain endurance while training for your job at the same time.

The majority of the exercises are performed using a 35-pound hose bundle. A hose bundle makes an excellent piece of fitness equipment. It is not perfectly balanced or rigid like barbells or Olympic bars. It is limber and flexible, making it more difficult to control. Controlling the weight of a bundle requires you to use more stability/core muscles in your body, improving balance and strength of both primary and secondary muscle groups. Firefighters also need a steady dose of endurance training. We must be able to complete a fire-ground task, giving our maximum efforts, without sitting in rehab for the duration of the call. Firefighting and endurance go hand in

THE FIRE ATHLETE FITNESS PROGRAM

hand. It is critical to have both muscular and cardiovascular endurance. This program uses weighted, timed, explosive cardio exercises to raise your heart rate and get those lungs really working. Crew integrity is a keystone in this job. Teamwork is essential. In this program, whenever you set out to achieve a certain goal, you work together to overcome adversity as a team. You grow as a team, or in this case, a crew. Remember that not one of us is as strong as all of us. Encourage each other to improve and become better, and push yourselves harder in this program and as firefighters.

This program targets the everyday firefighter. It does not discriminate against gender or ageâ&#x20AC;&#x201D;any firefighter can do it. Just like your job, you get out of it what you put into it. If you dedicate yourself to this program, you will see results in your overall health, physical ability, weight control, and endurance.

The average life span of a professional firefighter is 57 years, and the average death after retirement occurs within six years. We owe it to ourselves and our loved ones to surpass these numbers. GET IN SHAPE!

Fire-Ground Motions

The similarity The stabilizer muscles used while performing the plank are the same muscles used while crawling in searchand-rescue operations or in heated conditions.

THE FIRE ATHLETE FITNESS PROGRAM

Fire-Ground Motions

The similarity A strong upper body is key for our profession, and the majority of work comes from our shoulders. These exercises will strengthen shoulders and provide stability when operating in awkward angles.

Fire-Ground Motions

The similarity The bundle squat exercise will strengthen your legs and teach proper lifting techniques that will prevent future back injuries.

THE FIRE ATHLETE FITNESS PROGRAM

Fire-Ground Motions

The similarity It is sometimes hard to duplicate certain fire-ground operations, but this exercise works your forearms, shoulders, and stabilizer musclesâ&#x20AC;&#x201D;perfect for tasks such as ladder raises.

Fire-Ground Motions

The similarity Arm strength is essential in numerous tasksâ&#x20AC;&#x201D;vehicle rescue, tech rescue, on the fire ground, and even routine medical calls.

DEVELOPING YOUR WORKOUT

THE FIRE ATHLETE FITNESS PROGRAM

DEVELOPING YOUR WORKOUT BUNDLE MAKING First things first. We need training equipment. The great thing about the Fire Athlete Fitness Program is the low equipment cost to perform these workouts. To create the bundle, connect two sections of 1¾ hose, then use an accordion fold, six feet in length, to bundle the hoses together. When folding the bundle, make sure the coupling connecting the two hose lengths does not end up in the middle of the bundle. When you come to the end, fold one-half of the hose on top of the other. Make sure the bundle is folded tightly. At this point, you’ll want to use duct tape to secure the bundle tightly in place toward one end. Then tape in the middle and again at the opposite end. If this is an out-of-service hose, I suggest cutting off the two end couplings.

The similarity You can adjust the weight of the bundle either by using one section of 1¾ hose only or by using 2½- or 3-inch hose to create the bundle.

Developing Your Workout

Developing Your Workout The bundle that you have created is the keystone to the FAFP. Now that you have this piece of equipment and an open space to perform, you can start putting together a program. Program Guidelines Firefighter (FF) movements + FF exercises + a basic routine = a solid foundation. Without a solid FF foundation, most firefighters default to a high volume, multiple-set gym type workout that routinely leads to overtraining, injuries, and poor results. Don’t let yourself fall into this category. Take time to understand and apply the FAFP to your shift routine. Teamwork To build a high-performing, strong company, you need to work as a team, and to become a physically confident team, you need to start at the station. Routinely working out as a company encourages physical confidence within the crew and helps develop FF potential. This program focuses on FF development and crew development. Try your best to create a bundle for everyone at your station on your shift; this way there are no excuses. Positively encourage everyone to participate; you get out of this program what you put into it. The entire company does not need to be physically equal in

stature. This program encourages a team-related workout but can be done alone as well. The Fire Athlete Trainer (THE “F.A.T.”) This is the leader of the program. By definition, a leader is a person who leads, guides, or conducts. The FAFP needs a F.A.T. for many reasons: • Develops the workout for the day • Times the circuits • Encourages and motivates the FFs while working out The F.A.T does not need to be the company officer—at times, it is best for others to lead and instruct the crew. By rotating the FAFP/F.A.T. position, everyone on the crew will get a chance to develop a workout and instruct the team. Sample Workouts This book provides nine sample workout programs; three programs per workout class—basic, intermediate, and advanced. These sample workout programs are guides that you can use to assist in the development of your own programs. This book provides exercises and their explanations. It is very important that you read and fully understand the proper way to perform these exercises before attempting them on your own.

THE FIRE ATHLETE FITNESS PROGRAM

Developing Your Workout 1. Designate/schedule a workout time 2. Decide on a F.A.T. 3. Develop your workout

Format for the Fire Athlete Workout Circuit Use the exercises in the Fire Athlete Fitness Program workbook to develop your program.

RECORD RESTING HEART RATE (note max heart rate as well: 220 minus age) DYNAMIC STRETCH, 10 MINUTES WARM-UP: BUNDLE DRILL, 5 MINUTES

• • • •

Abdominal exercise Upper body exercise Endurance exercise Record heart rate

• • • •

Abdominal exercise Upper body exercise Endurance exercise Record heart rate

• • • •

Abdominal exercise Upper body exercise Endurance exercise Record heart rate

• • • •

Abdominal exercise Upper body exercise Endurance exercise Record heart rate

**HELL** RECORD RESTING HEART RATE STATIC STRETCH 10 MINUTES

Developing Your Workout

You’re getting warmer … Flexibility in the fire service, perhaps the easiest component to modify, is often the one most overlooked. Participating in an appropriate warm-up and cooldown stretching program can: • Increase physical efficiency and performance • Increase neuromuscular coordination • Decrease risk of severity of injury • Decrease risk of lower back pain • Decrease soreness • Decrease stress and tension The right and wrong ways to stretch If you’re like most of us, you were taught the importance of warm-up exercises back in grade school, and you’ve likely continued with pretty much the same routine ever since. Science, however, has moved on. Researchers now believe that some of the more entrenched elements of many athletes’ warm-up regimens are not only a waste of time but actually pose potential risk. The old presumption that holding a stretch for 20 to 30 seconds—known as static stretching— will prime muscles for a workout is dead wrong. It actually weakens muscles. In a recent study conducted at the University of Nevada, Las Vegas, athletes generated less force from their leg muscles after static stretching than they did after not stretching at

all. Other studies have found that this stretching decreases muscle strength by as much as 30 percent.

THE RIGHT WARM-UP A warm-up should do two things: loosen muscles and tendons to increase the range of motion of various joints, and literally warm up the body. When you’re at rest, there’s less blood flow to muscles and tendons, and they stiffen.

DYNAMIC STRETCHING This is the movement through the range of motion without holding at an end point. Dynamic stretching avoids bouncing motions and tends to incorporate more sport-specific movements. This form of stretching prepares the body for physical exertion and sports performance. Dynamic stretching increases range of movement, as well as blood and oxygen flow to soft tissues prior to exertion. Firefighters are encouraged to use dynamic stretching to improve performance and reduce the risk of injury pre-workout!

*Note* No stretching should cause pain. You should feel a gentle pull and then a release of the tight muscle. As the muscle relaxes, stretch a bit further until you feel mild tension again (not pain). If it hurts, you’re trying too hard.

THE FIRE ATHLETE FITNESS PROGRAM

DYNAMIC STRETCHING PRE-WORKOUT, 10 minutes

Calf Stretch • From the push-up position, place left foot over right heel. • Pull right toes up toward shin while pushing right heel down toward the ground with left foot. • Lower heel and hold for one second, then raise heel and repeat. While doing this, pull toes up toward shin while pushing heel to the ground. • Switch over to stretch left calf and repeat.

Developing Your Workout

Dynamic Stretches

Lateral Lunge • This is intended to open up the muscles of your groin and hips. • Stand with perfect posture. • Step out to the right, keeping toes pointed straight ahead and feet flat. • Squat by sitting back and down onto right leg. • Squat as low as possible, keeping left leg straight and hold this position for 2 seconds. • Return to standing position, then repeat on alternate leg.

THE FIRE ATHLETE FITNESS PROGRAM

Dynamic Stretches

Standing Glute Stretch • Start by placing ankle across knee. • Slowly sit into squat position, while gently pushing on knee and pulling ankle. • Hold for 2 seconds, then repeat with opposite leg. • You should feel this in your glutes and hips.

Developing Your Workout

Dynamic Stretches

Inverted Hamstring • This stretch will force you to balance, which helps strengthen your ankles, knees, and hips. • Reach both arms out to the side while attempting to lift one leg up to waist height. • Stay as straight as possible, reaching the back leg out with the toe pointed straight down • Hold for 2 seconds and repeat with opposite leg.

THE FIRE ATHLETE FITNESS PROGRAM

Dynamic Stretches

High Knee Walk • Stepping forward, grab shin and pull knee toward chest. • Stand up tall (perfect posture), pushing up on your toe and keeping a knee-up/toe-up position. • Hold for 2 seconds, and repeat with opposite leg.

Standing Quad Stretch • Grasp foot, pulling upward. • Rise up on opposite toe. • Hold for 2 seconds, and repeat with opposite leg.

Developing Your Workout

STATIC STRETCHING This type of stretching is used to stretch muscles while the body is at rest. This is the exact technique to use after the muscles have been exercised, post-workout! It is composed of various techniques that gradually lengthen a muscle to an elongated position (to the point of mild discomfort) and hold that position for 30 seconds. During this holding period or directly afterward, participants may feel a mild discomfort or warm sensation in the muscles. Static stretching exercises involve specialized tension receptors in our muscles. When done properly, static stretching slightly lessens the sensitivity of tension receptors, which allows the muscle to relax and to be stretched to greater length. A 10-minute static stretch program, post-workout, promotes drastic removal of metabolic wastes, reduces muscle soreness, and allows the cardiovascular system to adjust to lower demand.

Head and Neck • Move your head slowly from side to side. • Then move your head slowly from back to front. • Do not “roll” your head around and around. That can cause pain and injury.

THE FIRE ATHLETE FITNESS PROGRAM

Static Stretching

Shoulder and Chest • Reach straight up toward the ceiling with one arm at a time. • Hold your arms straight out, and make small circles with your hands by moving your shoulders.

Developing Your Workout

Static Stretching

Thighs and Hips • Stand on one leg, and lift the other foot behind you with the knee bent. • Pull your foot up gently with the hand that is on the same side. • Repeat with the other leg.

THE FIRE ATHLETE FITNESS PROGRAM

Static Stretching

Hamstrings and Quads • Lie on back with legs straight. • Lift one leg with your knee bent, and pull it toward chest, using both hands. • Keep straight leg relaxed on floor. Repeat with the other leg. • Sit on the floor with one leg straight out and the other knee bent outward, with your foot near the knee of the straight leg. • Lean forward slowly, reaching out over the straight leg. Repeat with the other leg. • Stand with one leg in front of the other. Take a large step back, knees bend slightly, and put both hands on your forward thigh. • Slowly lean into a lunge position, keeping your weight balanced on both legs. • Repeat with other leg forward.

Developing Your Workout

Static Stretching

Calves and Ankles • Stand facing a wall, with one foot in front of the other. • Put both hands flat against the wall, and lean forward as you bend your elbows. • You will feel a pull in the calf and thigh of the rear leg. Repeat with the other leg forward.

Bundle Drills

THE FIRE ATHLETE FITNESS PROGRAM

Bundle Drills

3-Inch Drill This is an excellent crew exercise that provides great cardio and competition between the FFs involved. • Split into two even teams. Place two cones 150 feet apart, depending on the amount of room you have.

• Using a 100-foot section of three-inch hose, the first member of the team will run down to the cone, unravel the hose, stop, then pull the remaining amount of hose to him or her.

• Then, the team member picks up the end of the hose and runs backwards to the start position, stops, and pulls the remaining amount of hose back to him/her. • At this point the next member in line repeats this process. Whichever team finishes first is the winning team.

Bundle Drills

Bundle Circuit This team-oriented drill really pushes your competitive drive and warms up the whole body.

• The bundle circuit is set up like the 3-inch drill, with two cones set 120 feet apart, and two evenly numbered teams competing against each other. Place a bundle at each cone. • The drill starts when the first FF runs to the bundle and completes 30 sit-ups, then runs backwards to the starting point and does 30 overhead presses with the bundle.

• Each FF will run through the circuit until the last FF is finished. • Continue the circuit when the first FF runs back to the bundle, except this time he/she will do 30 sling-ups, run backwards to the starting bundle, and do 30 straight leg ab lifts. • The first team to finish both circuits wins. The exercises for this drill can vary to keep it challenging for the crew.

THE FIRE ATHLETE FITNESS PROGRAM

Bundle Drills

Bundle Shuffle • The bundle placement for this drill requires the bundles to be laid out lengthwise, four feet apart. The number of bundles can vary, but using at least four is recommended. • This is a timed drill, typically five minutes in length. • Start with all of the crew in line behind the bundles. Begin time as the first FF jumps over each bundle, with the next FF following behind. When finished, each FF will then fall back into line.

• This drill is continuous and fast; when the starting FF reaches the front, he/she decides which exercise the rest of the crew will follow. Example order of drill: • Jumping over the bundles • Side jumping over the bundles • Shuttling forward and backward in between the bundles (winding around each bundle) • Side shuttle facing the bundles

Bundle Drills

Bundle Run This exercise involves the entire crew working together. A heavy dose of encouragement will help everyone complete this exercise. You’ll need a large area to run around. A track, of course, works best, but running around the station works as well—just watch your footing. • With your crew in line, all facing forward, the FF in the front holds the bundle on his/ her shoulder. When time starts, everyone jogs in line.

• The FF in front, holding the bundle, flips the bundle over his shoulder to the next FF in line— as soon as the next FF places his hands on it and yells, “Flip!” • (NOTE: Do not flip the bundle until the person behind you is ready and calls for the bundle.)

• The bundle is flipped over each FF’s shoulder until it reaches the last FF in line, who will then sprint the bundle to the front of the line and await the call “Flip!” from the FF behind him. The team will continue this process until time expires.

2 The amount of time spent on this exercise is up to you. We found that ten minutes works great for a good warm-up. All of the bundle drills are great for team-building, as well as providing a thorough warm-up before starting the heart of the workout.

FIRE ATHLETE EXERCISES

ABDOMINALS

THE FIRE ATHLETE FITNESS PROGRAM

Ab Swings Main Muscle Worked: Abdominals (full) Other Muscles Worked: None • Start by lying on the ground, placing bundle above your head. • Grasp bundle for support, and keep legs straight while lifting them six inches off the ground. • In a controlled motion swing feet up and toward right shoulder, then back down and around, up toward left shoulder, making a “U” shape. • Try your best to keep your torso straight forward in a fixed position.

Fire Athlete Exercises

Beasts Main Muscle Worked: Abdominals Other Muscles Worked: None • Sit on the floor with legs fully extended and your upper body upright. • Place the bundle across waist in front of abdominals, with arms slightly bent. • Cross legs near your ankles and lift them up off the ground, with knees slightly bent. • With hands locked together, move them to the left, then to the right, and touch the bundle. • Tip: Use a slow, controlled movement at all times. Jerking motions can injure the back.

THE FIRE ATHLETE FITNESS PROGRAM

Clam Crunch Main Muscle Worked: Abdominals Other Muscles Worked: None • With feet together, lie on back, holding head in your palms. • Then lower arms and legs at the same time, and lift them up, touching elbows with knees. • Bring them back down and up. • Squeeze abs hard when you come up.

Fire Athlete Exercises

Bikes Main Muscle Worked: Abdominals (full) Other Muscles Worked: None • Lie on back, and put hands behind your head. • Raise legs so thighs are a right angle to the ground, and knees are bent so lower legs are parallel to the floor. • Curl up, and bring your left elbow to right side while drawing your right knee in to meet it. • Straighten the opposite leg and lower it toward the ground, as if you are riding a bike. • Alternate sides, continuing the motion back and forth. • Keep elbows out to the sides; actually rotate shoulder across and squeeze your abs.

THE FIRE ATHLETE FITNESS PROGRAM

Bundle Plank Main Muscle Worked: Abdominals (full) Other Muscles Worked: Full Body, Ancillary Muscles • Start by placing bundle on the ground in front of you, lengthwise, wide fold down. • Place hands (palms facing in) in the middle of the bundle. Your legs will be positioned behind you in a push-up position. • Lock elbows; keep back straight. • Keep your abs contracted, and hold this position for the allotted time.

Fire Athlete Exercises

Corkscrew Main Muscle Worked: Abs Other Muscles Worked: Quads • Lie on back with legs extended in vertical position above you and arms by sides, or hold the bundle above you for support. • Keeping your hips on the floor and legs together, circle legs to left side, then back to the right. • Return and repeat for allotted time.

THE FIRE ATHLETE FITNESS PROGRAM

Cross-Body Crunch Main Muscle Worked: Abs Other Muscles Worked: Quads • Start by lying flat on back and bend knees 60 degrees. • Place hands behind head; curl up and bring right elbow and shoulder across body, while bringing left knee in toward left shoulder at the same time. • Repeat with right side. • Tip: Try to bring your shoulder up toward your knee, rather than just your elbow. Remember that the key is to contract the abs as you perform the movement, not just to move the elbow.

Fire Athlete Exercises

Fans Main Muscle Worked: Abdominals (full) Other Muscles Worked: Back • Lie on back with legs straight out and lifting legs 12 inches off the ground. • Position arms straight over head, aligned with your ears. • Lift head and shoulders off the ground, chin to chest, and stay in this position. • Bring arms up and over to your sides, almost coming into contact with the floor; then back over your head. • Repeat this motion. Don’t forget to exhale on the forward motion, and inhale back toward starting position.

THE FIRE ATHLETE FITNESS PROGRAM

Flutter Kicks Main Muscle Worked: Abdominals (lower) Other Muscles Worked: None • Start by lying on the ground. Place bundle above your head, grasping it for support. • Extend legs fully with a slight bend in knees. • Lift your heels about six inches off the floor. • Make small, rapid, up-and-down scissor-like motions as you lift each leg to about 45 degrees into the air, and lower your heel until it is about 2–3 inches off of the floor. • Be sure to keep your abs and lower back stable and in a neutral position.

Fire Athlete Exercises

Hand to Toe Main Muscle Worked: Abdominals Other Muscles Worked: Hip Flexors • Lay flat on the floor and bring legs up straight above your hips. • Contract your abs, reaching hands up, touching your toes. • Make sure your shoulders come off the ground as far as possible to get a full abdominal crunch.

THE FIRE ATHLETE FITNESS PROGRAM

June Bugs Main Muscle Worked: Abdominals (obliques) Other Muscles Worked: None • Start sitting on the floor, knees bent, and feet under the bundle for support. • Keep arms straight down at your sides, and lift shoulders about 3–4 inches off the ground. • Keep your lower back pressed flat against the ground and your head in a neutral position. • While contracting abs, alternate touching your right heel with rotating to your left heel. • Repeat for allotted time.

Fire Athlete Exercises

Knee Crunch Main Muscle Worked: Abdominals (full) Other Muscles Worked: None • Start by lying on the ground, placing bundle above your head, grasping it for support. • Bring your legs and hips off the ground, with knees bent over your head. • Slowly straighten legs while pointing toes toward the ceiling and trying to lift your back. • Return legs to the bent position; then keep abs contracted as you slowly lower hips and legs back to the ground.

THE FIRE ATHLETE FITNESS PROGRAM

Knee Tuck Main Muscle Worked: Abdominals (lower) Other Muscles Worked: None • Lie on back with the bundle under shoulders, holding the ends of the bundle for support. • Position legs straight in front of you at about a 45-degree angle from the ground. • Bend your knees, pulling your thighs to your chest. • Return to the starting position, and repeat.

Fire Athlete Exercises

Plank Main Muscle Worked: Abdominals Other Muscles Worked: Lower Back, Shoulders • Lie face down, resting on forearms, palms flat on the floor. • Push off the floor, raising up onto toes and resting on the elbows. • Keep your back flat, in a straight line from head to heels. • Contract your abdominals to prevent your rear end from sticking up in the air or sagging toward the ground. • Hold for allotted time.

THE FIRE ATHLETE FITNESS PROGRAM

Plank Supermans Main Muscle Worked: Abdominals (full) Other Muscles Worked: Full Body • Start the movement in push-up position. • Holding that position, engage your abs, and raise your right arm and left leg off of the ground at the same time. • Return to the starting position, and repeat with the other arm and leg. • It is critical for core muscles to stay engaged in order to execute this movement.

Fire Athlete Exercises

Reverse Bundle Crunch Main Muscle Worked: Abdominals (full) Other Muscles Worked: None • Start by lying on the ground, placing bundle above your head, grasping it for support. • Move your legs up into a 90-degree angle. • While contracting abs, move knees toward your chin • Hold the contraction for a second, and move your legs back to the starting position.

THE FIRE ATHLETE FITNESS PROGRAM

Roll-Ups Main Muscle Worked: Abdominals (full) Other Muscles Worked: Back • Sit with your legs and arms straight out in front of you. • Keeping your arms extended from your shoulders, slowly roll back to the ground until you’re lying flat. • Now slowly roll your head, shoulders, and torso up and forward, tightening your stomach, until you’re back to the starting position. • Reach your fingers out beyond your toes (or as far as you can), and roll down again.

Fire Athlete Exercises

Russian Twists Main Muscle Worked: Abdominals (obliques) Other Muscles Worked: Lower Back • Lie on back with bundle above your head. • Grasp bundle, and extend legs into the air at a 90-degree angle. • Without letting your shoulders lift off the ground, slowly rotate legs toward the floor on the left side; then reverse the movement to the right. • Tip: Use a slow, controlled movement at all times. Jerking motions can injure the back.

THE FIRE ATHLETE FITNESS PROGRAM

Side Bends Main Muscle Worked: Abdominals (obliques) Other Muscles Worked: None • With feet shoulder-width apart and bundle on shoulders, grasp bundle by the sides. • Keeping back straight and your head up, bend to the right as far as possible, then bend to the left as far as possible. • Bend at your waist only, not at your hips or knees. • Repeat for allotted time.

Fire Athlete Exercises

Side Plank Main Muscle Worked: Abdominals (obliques) Other Muscles Worked: None • Lie on side, and support your body between your forearm and knee to your feet. • Hold in this position, then repeat on opposite side. • TIP: If this is too advanced, try placing a knee on the ground and hold.

THE FIRE ATHLETE FITNESS PROGRAM

Sit-Ups Main Muscle Worked: Abdominals Other Muscles Worked: None • Start sitting on the floor, knees bent, and feet under the bundle for support. • Place your hands behind your head (but do not interlace fingers). • Slowly bring your head off the ground, and contract your abs. • Stop about halfway to the upright position (approximately 45-degree angle), hold this position briefly, then lower to the floor. • Return, and repeat for allotted time.

Fire Athlete Exercises

Sitting Side Crunch Main Muscle Worked: Abdominals (obliques) Other Muscles Worked: None • Start sitting on the floor, knees bent, and feet under the bundle for support; sit upright. • Lean back to a 30-degree angle from the floor. • With your hands behind your head, slowly touch your elbow to your opposite knee, using a twisting motion. • Alternate sides, repeating for allotted time

THE FIRE ATHLETE FITNESS PROGRAM

Straight Legs Abs Main Muscle Worked: Abdominals (lower) Other Muscles Worked: None • Start by lying on the ground, placing bundle above your head, grasping it for support. • Keeping legs straight and knees together, raise your legs above your hips, using abs to pull hips off the floor. • Slowly lower legs back down, stopping about 2 inches from the ground, then back up again. • Return, and repeat for allotted time.

Fire Athlete Exercises

Towel Crunch Main Muscle Worked: Abdominals (full) Other Muscles Worked: Shoulders, Back, Legs • You will need a towel and a smooth floor to perform this exercise. • Place the towel under feet, and position them behind you. • Place body in a plank position. • Bring feet in, knees to chest, then back out. • Return and repeat for allotted time.

THE FIRE ATHLETE FITNESS PROGRAM

Twisting Side Plank Main Muscle Worked: Abdominals (obliques) Other Muscles Worked: Shoulders, Back • Assume the position of regular side plank, and stretch an arm upward. • Rotate your body, and swing the arm under your belly as far as you can go, without losing balance. • Bring yourself back to the starting position, and repeat.

Fire Athlete Exercises

V-Ups Main Muscle Worked: Abdominals (full) Other Muscles Worked: None • Lie on your back with arms stretched overhead. • Exhale as you contract your abs to lift your arms and legs to meet in the air, folding at the hips. • Use tailbone as your balance point (not your lower back), and keep your legs perfectly straight. • As you reach for your toes, straighten back, and drop shoulders down and back for balance.

THE FIRE ATHLETE FITNESS PROGRAM

Wide Flutter Kicks Main Muscle Worked: Abs Other Muscles Worked: Quadriceps, Hamstrings • Lie on your back with arms at your sides or under the bundle for support. • This exercise is done just like flutter kicks, but raise each leg with a slight bend as far as you can above you, then switch legs and repeat.

UPPER BODY

THE FIRE ATHLETE FITNESS PROGRAM

Bench Press Main Muscle Worked: Chest Other Muscles Worked: Shoulders, Triceps • Lie flat on the ground with bundle at your chest. • Keep your back flat on the ground. • Using a grip broader than shoulder-width, hold the bundle above your body, then lower slowly to the middle of your chest. • Drive the bundle up over the middle of your chest until your arms are straight and your elbows are locked. • Return and repeat for allotted time.

Fire Athlete Exercises

Bent-Over Rows Main Muscle Worked: Middle Back Other Muscles Worked: Biceps, Lats • Start by positioning feet shoulder-width apart and legs slightly bent. • Bend at the waist so your back is as close to parallel to the floor as possible. • Hold bundle with an overhand grip, hands slightly wider than shoulder-width, and allow bundle to hang straight down. • Pull bundle straight up to the lower part of your chest, squeezing at top. • Return and repeat for allotted time.

THE FIRE ATHLETE FITNESS PROGRAM

Bundle Push Main Muscle Worked: Chest Other Muscles Worked: Shoulders, Triceps • Start by placing bundle on the ground in front of you, lengthwise and wide fold down. • Place hands (palms facing in) in the middle of the bundle. Your legs will be positioned behind you in a push-up position. • Lower chest on to your hands, and then return to starting position. • Return, and repeat for allotted time.

Fire Athlete Exercises

Curls Main Muscle Worked: Biceps Other Muscles Worked: Forearms • With feet shoulder-width apart, hold the bundle palms up in front of you. • Keeping your elbows and back stationary, curl the bundle up toward your chest in an arc. • Lower the bundle slowly, resisting all the way down, until your arms are nearly straight. • Return and repeat for allotted time.

THE FIRE ATHLETE FITNESS PROGRAM

Full Body Rows Main Muscle Worked: Full Body Other Muscles Worked: None • Start with feet shoulder-width apart, holding the bundle in front of you in the middle. • Maintaining straight posture, perform a squat, bringing the bundle to the floor. • In one motion, pull the bundle up and stand up, bringing the bundle to your chin. • Return, and repeat for allotted time.

Fire Athlete Exercises

French Press Main Muscle Worked: Triceps Other Muscles Worked: Shoulders • Start by holding bundle above head (palms facing forward), with arms just under shoulder-width. • Keeping your upper arms stationary and close to your head, lower bundle in a semicircular motion behind your head, until your forearms touch your biceps. • Return, and repeat for allotted time.

THE FIRE ATHLETE FITNESS PROGRAM

Front Squat Press Main Muscle Worked: Quads Other Muscles Worked: Shoulders • Start with feet shoulder-width apart, holding bundle in front of you, shoulder-height, with palms facing up. • Perform a squat by bending the knees as you maintain a straight posture, with the head up. • Continue down until your elbows touch the front of the knees. • As you rise, press bundle over your head. • Return, and repeat for allotted time.

Fire Athlete Exercises

Good Mornings Main Muscle Worked: Lower Back Other Muscles Worked: Hamstrings • Start with feet shoulder-width apart, bundle on shoulders, and legs slightly bent. • Keeping your back straight, bend at waist until your upper body is parallel to the floor. • Return slowly to the starting position.

THE FIRE ATHLETE FITNESS PROGRAM

One-Handed Overhead Press Main Muscle Worked: Shoulders Other Muscles Worked: Triceps, Quadriceps • Start the exercise with the bundle in one hand, positioned lengthwise on right shoulder. • With feet shoulder-width apart, perform a standard squat. • As you come up, you will transfer the bundle to the other hand, over your head. • Squat back down, then up, transferring the bundle back to the starting hand. • Return, and repeat for allotted time.

Fire Athlete Exercises

Overhead Press Main Muscle Worked: Shoulders Other Muscles Worked: Triceps, Chest • Start by holding bundle above head, with arms just past shoulder-width. • Lower bundle behind your head to your ears. • Press the bundle back to arm’s length over your head • Lower bundle to the front at eye level. • Return, and repeat for allotted time.

THE FIRE ATHLETE FITNESS PROGRAM

Push-Ups Main Muscle Worked: Chest Other Muscles Worked: Triceps, Shoulders • Kneel down on the floor, and place hands flat on the floor and slightly wider than shoulder-width apart. • With shoulders directly over your hands, straighten arms. Move feet back, placing toes on the floor, so that knees are off the floor and legs are straight. • In a controlled movement, lower body down toward the floor, bending elbows, until your body is nearly touching the floor. • Then, push your body up away from the floor, straightening arms, until you have returned to the starting position.

Fire Athlete Exercises

Rock Da Baby Main Muscle Worked: Shoulders Other Muscles Worked: Biceps • With feet shoulder-width apart, hold the bundle, palms up, as if you were going to curl it. • Bring your arms out and away from your body, and bend your arms 90 degrees. • Keeping your elbows away from your body, rock the bundle up and to the right, raising the right side of the bundle to eye level. • Control the bundle, then rock it to the left, raising the left side of the bundle to eye level. • Do not let the bundle swing freely; this is a controlled motion. • Repeat for allotted time.

THE FIRE ATHLETE FITNESS PROGRAM

Shoulder Circles Main Muscle Worked: Shoulder Endurance Other Muscles Worked: None • Start with feet slightly apart and arms held out to your sides. • Make tight circles with your arms outstretched forward, 10 times. • Do the backward circular movement, 10 times. • Repeat.

Fire Athlete Exercises

Shrugs Main Muscle Worked: Traps Other Muscles Worked: None • Start by standing upright, holding the bundle in front of you, hanging at arm’s length. • Press shoulders down and back as much as possible to start. • Raise shoulders up toward ears, as far as you can go, and squeeze. • Then slowly return to the starting position. • Repeat for allotted time.

THE FIRE ATHLETE FITNESS PROGRAM

Skull Crushers Main Muscle Worked: Triceps Other Muscles Worked: None • Start by lying on your back, holding the bundle over your head, directly over your eyes. • Your hands should be slightly narrower than shoulder-width. • Holding your upper arms in a fixed position (this is key), slowly lower the bundle until it almost touches your forehead. • Then press the bundle back up in a slow, sweeping, arc-like motion. • At the finish, lock your elbows completely. • Repeat for allotted time.

Fire Athlete Exercises

Sling-Ups Main Muscle Worked: Shoulders Other Muscles Worked: Biceps, Lower Back, Traps, Abdominals, Glutes • Start with feet slightly wider than shoulder-width, placing the bundle between legs, lengthwise. • Grasp bundle toward the top, and bend at the waist. • In one full, swinging motion, lift bundle up over your head, by pushing with legs and pulling with your arms. • Return to starting position and repeat.

THE FIRE ATHLETE FITNESS PROGRAM

Squat Twists Main Muscle Worked: Legs Other Muscles Worked: Lower Back, Abdominals, Glutes • Start with feet shoulder-width apart, bundle on shoulders, and legs slightly bent. • Perform a standard squat. • As you rise from squatted position, rotate your shoulders downward as you raise your left knee to the bundle. • Perform another squat, then rotate opposite shoulders and knee. • Repeat for allotted time.

Fire Athlete Exercises

Swings Main Muscle Worked: Forearms Other Muscles Worked: Biceps, Shoulders • With feet shoulder-width apart, hold the bundle in front of you, lengthwise. • Grasp bundle, 12 inches from the top. • With arms bent at a 90-degree angle and elbows in front of your body, slowly swing the bundle to the right, then to the left, pausing slightly in the middle. • You should be rotating your wrists to move the bundle. Even though the name of the exercise is “swings,” don’t let the bundle swing fully right and left; control it by keeping elbows stationary.

THE FIRE ATHLETE FITNESS PROGRAM

Upright Rows Main Muscle Worked: Shoulders Other Muscles Worked: Biceps, Forearms • Start with feet shoulder-width apart, holding the bundle in front of you. with your hands about 8 inches apart. • In a controlled motion, isolating your shoulders, bring the bundle to your chin and back down to your waist. • Return and repeat.

ENDURANCE

THE FIRE ATHLETE FITNESS PROGRAM

Bundle Slaps Muscles Worked: Inner and Outer Quads, Glutes, Hamstrings, and Calves • The bundle should be placed lengthwise in front of you, on the floor. • In a squat position, with legs shoulder-width and arms pointed inside of your knees, jump laterally from side to side, slapping the bundle as you land. • Push off hard in the opposite direction, and repeat.

Fire Athlete Exercises

Butt Kicks Main Muscle Worked: Quadriceps Other Muscles Worked: Hamstrings, Calves, Glutes • This exercise is performed just as it sounds—you kick your own butt. • Start with feet shoulder-width apart and the bundle over your shoulders. • Run in place, bringing your heel up to hit your butt. • Alternate legs as fast as you can.

THE FIRE ATHLETE FITNESS PROGRAM

Calf Raises Main Muscle Worked: Calves Other Muscles Worked: None

• Start with feet shoulder-width apart, and the bundle over your shoulders. • Perform a standard calf raise. • Return your feet flat to the ground, slightly raising your toes up, “rocking back.” • Slowly and in control, return to a standard calf raise.

Fire Athlete Exercises

Fast Feet Main Muscle Worked: Legs Other Muscles Worked: None

• With feet shoulder-width apart and bundle on shoulders, grasp bundle by the sides. • Move your feet in short, choppy motions, as fast as you can. • Continue for the allotted time. • (Advanced motion: Overhead fast feet.)

THE FIRE ATHLETE FITNESS PROGRAM

Front Squats Main Muscle Worked: Legs Other Muscles Worked: Shoulders • Hold bundle in front of you, shoulder-height, with palms facing up. • With feet shoulder-width apart, slowly lower into a squat position by bending your knees. • Maintain straight posture, keeping your head up. • Continue down until the angle between the upper leg and the calves becomes slightly less than 90 degrees. • Then rise up, and repeat. • Tip: If you perform the exercise correctly, your elbows will touch the front of the knees.

Fire Athlete Exercises

High Knees Main Muscle Worked: Cardio Other Muscles Worked: Calves, Quadriceps, Hamstrings • With feet shoulder-width apart and bundle on shoulders, grasp bundle by the sides. • Start running in place, getting your knees as high as possible. • Performing this exercise on your toes will demand extra endurance. • Increase your speed, and bring knees as high as possible. • (An advanced version of this exercise can be done with bundle overhead, with arms locked.)

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THE FIRE ATHLETE FITNESS PROGRAM

Jumping Jack Bundles Main Muscle Worked: Cardio Other Muscles Worked: Full Body • With feet shoulder-width apart and bundle on shoulders, grasp bundle by the sides. • Perform standard jumping jacks for the allotted time.

Fire Athlete Exercises

Leaping Lunges Main Muscle Worked: Quadriceps Other Muscles Worked: Hamstrings, Calves, Glutes • Just as in a normal standing lunge, set up with the bundle over your shoulders. • You will perform a standard lunge, extending one leg forward in a long stride. • As you bend your front knee, your thigh and lower leg will form a right angle. • Do not let the front knee extend over your ankle and foot, and be sure to keep your back and neck straight. • Pause briefly, then explode out of this position, jumping into the air. • Change legs in midair and repeat. • This is an advanced exercise. Make sure your form and familiarity with standard lunges are there before attempting leaping lunges.

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102

THE FIRE ATHLETE FITNESS PROGRAM

Modified Up-Downs Main Muscle Worked: Cardio Other Muscles Worked: Full Body • Start by standing with feet shoulder-width apart • In one fluid motion, squat down, putting hands down in front of your feet. • Shoot legs behind you into a push-up position. • Do a push-up, then return to the squat position. • From here, jump as high as up as you can. • Return and repeat.

2 3

Fire Athlete Exercises

Mountain Climbers Main Muscle Worked: Cardio Other Muscles Worked: Full body • Start by placing your hands on the bundle that is positioned in front of you on the floor. • Extend legs and straighten back into push-up position. • Start the movement by bringing the right knee to the chest and back to starting position. • Quickly alternate to the left leg, and continue this movement. • Make sure to keep the head in line with the body and the stomach muscles contracted throughout the range of motion.

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THE FIRE ATHLETE FITNESS PROGRAM

Seated Leg Lifts Main Muscle Worked: Legs (full) Other Muscles Worked: Abdominals (full) • Start by sitting on floor, with legs out in front of you and arms braced behind you. • Roll right foot to the side, and lift off the floor. • In a controlled motion, raise leg off the floor as high as you can. • Bring leg back down, almost coming in contact with the ground. • Raise foot back up in a fast but controlled motion. • Do 10 reps, then switch legs. • The more upright you sit, the harder it is.

Fire Athlete Exercises

Leg Raises Main Muscle Worked: Hamstrings Other Muscles Worked: Lower Back • Lie face down on floor, with the bundle placed above your head, and place hands under bundle for support. • Lift both legs off the ground a few inches, keeping legs straight. • Lower, and repeat.

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THE FIRE ATHLETE FITNESS PROGRAM

Overhead Squats Main Muscle Worked: Legs Other Muscles Worked: Shoulders • Start by holding bundle above head, with arms just past shoulder-width. • Place feet shoulder-width apart, with your toes and knees slightly pointed outward. • Descend until knees and hips are fully bent, like you are sitting on a chair. • Extend knees and hips until legs are straight. • Return, and repeat. Make sure knees don’t extend over toes.

Fire Athlete Exercises

Scissors Main Muscle Worked: Legs Other Muscles Worked: None • Start with feet shoulder-width apart, bundle on shoulders, and legs slightly bent. • Alternate legs in a wide, running motion, back and forth in front of you, as fast as you can. • You will be running in place, keeping legs locked in position.

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THE FIRE ATHLETE FITNESS PROGRAM

Side Hops Main Muscle Worked: Quadriceps Other Muscles Worked: Hamstrings, Calves, Glutes • Start with feet together and bundle on your shoulders. • Slightly bend at the waist, keeping your head up and knees bent. • Spring laterally to the left, landing on your left foot. • Spring laterally to the right, landing on right foot. • Return, and repeat. • The faster you go and the greater distance you travel, the more the intensity will increase.

Fire Athlete Exercises

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Ski Jumps Main Muscle Worked: Cardio Other Muscles Worked: Lower Body • Prepare your workout area before exercise to make sure you will not slip. • Place bundle lengthwise to your right side. • With feet together, jump the bundle, side to side.

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THE FIRE ATHLETE FITNESS PROGRAM

One-Leg Ski Jumps Main Muscle Worked: Cardio Other Muscles Worked: Lower Body • Set up just as you would for regular ski jumps, but instead of both feet, use just one. • Do this for an allotted time, then repeat with other leg. • This is more of an advanced exercise. • It works well to split workloads, 30 seconds at a time.

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Squats Main Muscle Worked: Quadriceps Other Muscles Worked: Hamstrings, Calves, Glutes • With feet shoulder-width apart and bundle on shoulders, grasp bundle by the sides. • Descend until knees and hips are fully bent, like you are sitting on a chair. • Extend knees and hips until legs are straight. • Return, and repeat. • Make sure knees don’t extend over toes.

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Squat Jumps Main Muscle Worked: Quadriceps Other Muscles Worked: Hamstrings, Calves, Glutes • With feet shoulder-width apart and bundle on shoulders, grasp bundle by the sides. • Descend until knees and hips are fully bent into a squat. • From this position, jump as high as you can in an explosive movement. • Return, and repeat.

Fire Athlete Exercises

Standing Lunges Main Muscle Worked: Quadriceps Other Muscles Worked: Hamstrings, Calves, Glutes • With feet shoulder-width apart and bundle on shoulders, extend one leg forward in a long stride. • As you bend your front knee, your thigh and lower leg will form a right angle. • Do not let the front knee extend over your ankle and foot, and be sure to keep your back and neck straight. • Pause briefly, and press the front leg off the ground to return to the starting position. • Alternate right and left legs.

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Swimmers Main Muscle Worked: Back, Shoulders, Hamstrings Other Muscles Worked: None

• Lie face down on the floor, arms extended above your head. • Spread legs shoulder-width apart, and point toes. • Begin swimming: Lift right arm and left leg, bringing your left arm and right leg down but not to the floor. • Keep core tight, and don’t rock on to each hip (the quicker the movement, the better).

Fire Athlete Exercises

Toe Touches Main Muscle Worked: Cardio, Calves Other Muscles Worked: Quadriceps

• Place bundle lengthwise in front of you. • Start movement by touching top of the bundle with right foot, then returning to starting position. • Quickly alternate left foot and right, staying on toes. • Make sure you are not stepping on the bundle; it is there as a guide.

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Wall Sits Main Muscle Worked: Legs Other Muscles Worked: None

• Stand with your back to a wall (but about 2 feet in front of it), and lean against it. • Slide down until your knees are at a 90-degree angle, and hold. • Keep your abs contracted. • You can also place the bundle across your lap or hold it overhead to make the exercise more difficult.

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HELL

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Hell Hell is just as it sounds—it’s hell! This is the fourth-quarter, “suck it up,” gutcheck of the entire workout. After you have finished the circuit portion of the training, you cap off the entire workout with a compilation of lunges, push-ups and sit-ups. This is a very important part of the workout, because it makes you push your body to new limits and to build both cardio and muscle endurance.

• With the bundle over your shoulders, do eight lunges, then put the bundle down.

• Do 10 push-ups. • Place bundle back on shoulders, and do eight lunges back to the starting point, and put bundle down. • Do 10 sit-ups.

• Place bundle back on shoulders, and do eight lunges back to previous spot, and place bundle down. • Do nine push-ups. • Place bundle back on shoulders and do eight lunges back, then put bundle down. • Do nine sit-ups. • Continue with this same rotation until you get to zero push-ups and sit-ups.

Hell

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MIXING UP HELL Keeping it interesting You are encouraged to keep the crew’s ending exercise interesting. “Hell” is a great ending for the crew dynamic, but there are other exercises you can do to mix it up. We often do the “Bundle Run” to end the workout. This exercise focuses more on cardiovascular training when performed for 15 minutes or more. The explanation of this exercise is in the Bundle Drills section of this book. We also do the “Bundle Shuffle” to top off the circuits. When doing this exercise, the F.A.T. will lead the line, and from there it is follow the leader. This is a 10-minute, fast-paced exercise that is designed to be a nonstop anaerobic blast to your system. Five bundles should be laid out lengthwise, four feet apart. Everyone forms a line behind the F.A.T. and begins: n

Knuckle Draggers (2 minutes): In a seated position, with your knuckles dragging the ground, start by shuffling to the right of the first bundle, then to the left of the next. Once all five bundles are passed, run back to the first bundle, and repeat for 2 minutes, then move into next exercise without pausing. Forward Shuttle (2 minutes): Backpedal around the first bundle, then forward run to the next. Repeat until the fifth bundle is passed, run to the first bundle, and repeat for 2 minutes. Lateral Slaps (2 minutes): Facing sideways, laterally bound to each end of the bundles, slapping/pushing off each bundle. Circle the fifth bundle, and again start down to the beginning. Repeat for 2 minutes. Duck Walk (2 minutes): Staying in a squatted position duck walk around each bundle, forward then backward. Wind around each bundle. When the fifth bundle is completed, run to the first and repeat. Bundle Hops (2 minutes): Facing the bundle, bound over each one without pausing in between jumps. Complete all five bundles, run to the end, and repeat for 2 minutes.

Your legs should feel the burn after this 10-minute exercise. NOTE: If a member of your group cannot keep up with the crew during the Bundle Run or the Bundle Shuffle, encourage him to stand off to the side, joining in again after he has caught his breath. It’s good to mix up the ending crew exercise. The “Hell” portion of your workout can be whatever you would like—be creative. These are just a couple alternatives that work really well.

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Mixing Up Hell Knuckle Draggers, 2 Minutes

Forward Shuttle, 2 Minutes

Lateral Slaps, 2 Minutes

Hell

Duck Walk, 2 Minutes

Bundle Hops, 2 Minutes

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SAMPLE WORKOUTS

Provided are 12 sample workouts • Three basic workouts/One basic split routine workout • Three intermediate workouts/One intermediate split routine workout • Three advanced workouts/One advanced split routine workout Use these sample workouts when first starting the FAFP to get the feel of the program. Then use these samples as a template for designing your own circuits.

** Start basic, and move up from there ** • Basic, 0–5 weeks • Intermediate, 5–20 weeks • Advanced

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Basic Workout Sample #1 Record Resting Heart Rate Stretch (10 minutes)

June Bugs

1 min.

Good Mornings

1 min.

Mountain Climbers

1 min.

Sit-Ups

1 min.

Rock Da Baby Jumping Jack Bundles

*Record heart rate

Bikes

1 min.

Swimmers Toe Touches

Fans

1 min.

Sling-Ups

1 min.

Squat Jumps

1 min.

*Record heart rate

HELL

Sample Workouts

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Basic Workout Sample #2 Record Resting Heart Rate Stretch (10 minutes)

Roll-Ups

1 min.

Curls

1 min.

Bundle Slaps

1 min.

Flutter Kicks

1 min.

Bent-Over Rows High Knees

*Record heart rate

Plank

1 min.

Push-Ups Ski Jumps

Cross-Body Crunch

1 min.

Shrugs

1 min.

Full Body Rows

1 min.

*Record heart rate

HELL

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Basic Workout Sample #3 Record Resting Heart Rate Stretch (10 minutes)

1 min.

Plank Supermans

1 min.

Standing Overhead Press 1 min.

Swings

1 min.

Modified Up-Downs

1 min.

*Record heart rate

Sitting Side Crunch

Ab Swings

Knee Crunch

1 min.

Skull Crushers Side Hops

Knee Tuck

1 min.

Bundle Push

1 min.

Butt Kicks

1 min.

*Record heart rate

HELL

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Intermediate Workout Sample #1 **When exercises are listed on the same line, this indicates they are supersets窶馬o rest in between.**

Record Resting Heart Rate Stretch (10 minutes)

Straight Leg Abs (1 min.) + Knee Crunch (30 sec.)

Plank (3 min) Rock Da Baby (1 min.) + hold in Rock Da Baby position (30 sec.)

Bench Press (1 min.) + hold bundle in bench position (30 sec.)

Ski Jumps (1.5 min.) *Record heart rate

Toe Touches (1 min.) + Calf Raises (1 min.) *Record heart rate

V-Ups (1 min.) Shoulder Circles (1 min.) + Overhead Press (1 min.)

June Bugs (1 min.)+ Sit-Ups (30 sec.) Front Bundle Squat Press (1.5 min.)

Modified Up-Downs (1 min.)

Jumping Jack Bundles (1 min.) + High Knees (1 min.)

*Record heart rate

HELL

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Intermediate Workout Sample #2 **When exercises are listed on the same line, this indicates they are supersets窶馬o rest in between.**

Record Resting Heart Rate Stretch (10 minutes)

Hand to Toe (1 min.) + Ab Swings (30 sec.)

Fans (1.5 min) Bundle Plank (1 min.) + Bundle Push (30 sec.)

French Press (1 min.) + Overhead Press (30 sec.)

Squat Jumps (1 min.) + hold in squat position (30 sec.)

Bundle Slaps (1 min.) +Squat Position (30 sec.)

*Record heart rate

Flutter Kicks (1 min.) + Wide Flutter Kicks (30 sec.)

Sling-Ups (1.5 min.)

Towel Crunch (1.5 min.) + Plank (30 sec.) One-Arm Overhead Press (1 min.) + Upright Rows (1 min.)

Mountain Climbers (1 min.)+ Plank (1 min.)

Scissors (1 min.) + Toe Touches (1 min.)

*Record heart rate

HELL

Sample Workouts

Intermediate Workout Sample #3 **When exercises are listed on the same line, this indicates they are supersets窶馬o rest in between.**

Record Resting Heart Rate Stretch (10 minutes)

Sitting Side Crunch (1 min.) + Sit-Ups (30 sec.)

Sling-Ups (1 min.) + Swings (30 sec.)

Knee Crunch (1 min.) + Straight Leg Abs (30 sec.) Front Squat Press (1.5 min.) Squats (1 min.) + Squat Jumps (1 min.)

Modified Up-Downs (1 min.) + Swimmers (30 sec.)

*Record heart rate

Reverse Bundle Crunch (1 min.) + Flutter Kicks (30 sec.)

Push-Ups (1 min.) + hold Push-Up position (30 sec.)

Hand to Toe (30 sec.) + Flutter Kicks (1 min.)+ Hand to Toe (30 sec.) Towel Crunch (1 min.) + Swimmers (1 min.)

Side Hops (1 min.) + Jumping Jack Bundles (1 min.)

Toe Touches (1 min.) + Ski Jumps (1 min.)

*Record heart rate

HELL

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Advanced Workout Sample #1 **When exercises are listed on the same line, this indicates they are supersets窶馬o rest in between.**

Record Resting Heart Rate Stretch (10 minutes)

1 1

V-Ups (1 min.) + Roll-Ups (1 min.)

One-Arm Overhead Press (1 min.) + right hand over head, hold position (30 sec.) + left hand over head, hold position (30 sec.)

Sit-Ups (1 min.) + Sitting Side Crunch (30 sec.) + Sit-Ups (1 min.) Good Mornings (1 min.) + Side Bends (30 sec.) + Swimmers (1 min.)

Jumping Jack Bundles (1 min.) + Modified Up-Downs (30 sec.) + High Knees (1 min.)

Squat Jumps (1 min.) + Standing Lunges (30 sec.) + Squat Jumps (1 min.)

*Record heart rate

Knee Tuck (1 min.) + Flutter Kicks (30 sec.) + Straight Leg Abs (1 min.)

Bench Press (1 min.) + Skull Crushers (30 sec.) + Push-Ups (1 min.)

Sling-Ups (1 min.) + Upright Rows (30 sec.) + Sling-Ups (1 min.)

Mountain Climbers (1 min.) + Bundle Slaps (1 min.)

Ski Jumps (1 min.) + Toe Touches (30 sec.) + Ski Jumps (1 min.)

*Record heart rate

Plank (4 min.)

HELL

Sample Workouts

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Advanced Workout Sample #2 **When exercises are listed on the same line, this indicates they are supersets窶馬o rest in between.**

Record Resting Heart Rate Stretch (10 minutes)

Straight Leg Abs (30 sec.) + Flutter Kicks (1 min.) + Ab Swings (30 sec.)

Wide Flutter Kicks (1 min.) + Knee Crunch (1 min.) Front Bundle Squat Press (1 min.) + hold in squat position (30 sec.) + Squat Jumps (1 min.)

Rock Da Baby (1 min.) + Upright Rows (1 min.)

Bundle Slaps (1 min.) + Squat Jumps (1 min.)

Jumping Jack Bundle (1 min.) + Fast Feet (30 sec.) + Butt Kicks (1 min.)

*Record heart rate

Towel Crunch (1 min.) + Plank (1 min.) + V-Ups (1 min.)

Ab Swings (1 min.) + Wide Flutter Kicks (1 min.)

Bundle Push (1 min.) + Bundle Plank (2 min.)

Sling-Ups (1 min.) + Overhead Press (1 min.)

Ski Jumps (1.5 min.) + Modified Up-Downs (1.5 min.)

High Knees (1 min.) + Side Hops (1 min.)

*Record heart rate

HELL

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Advanced Workout Sample #3 **When exercises are listed on the same line, this indicates they are supersets窶馬o rest in between.**

Record Resting Heart Rate Stretch (10 minutes)

Plank + (1 min.) + Plank Supermans (30 sec.) + Plank (1 min.)

Curls (30 sec.) + Swings (30 sec.) + Curls (1 min.)

Shoulder Circles (1 min.) + Upright Rows (1 min.) + Overhead Press (1 min.)

Standing Lunges (1 min.) + Squat Jumps (1 min.) + Squats (1 min.)

Modified Up-Downs (3 min.)

*Record heart rate

Sitting Side Crunch (1 min.) + June Bugs (1 min.) + Sit-Ups (30 sec.)

*Record heart rate

Fans (1 min.) + Reverse Bundle Press (2 min.)

Wall Sits (2 min.) + Overhead Squats (1 min.)

Twisting Side Plank left (1.15 min.) + Twisting Side Plank right (1.15 min.) Sling-Ups (1 min.) + Good Mornings (1 min.) + Rock Da Baby (30 sec.)

Toe Touches (1 min.) + Calf Raises (1 min.) + Jumping Jack Bundles (1 min.)

Ski Jumps (1 min.) + Mountain Climbers (30 sec.) + Ski Jumps (1 min.)

*Record heart rate

HELL

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Sample Workouts

Basic Split Routine Workout Sample **A split routine means to split up exercises by doing a certain number of reps (Example: 5 High Knees to 5 Butt Kicks. You would perform 5 HighKnee reps, then 5 Butt Kick reps, then repeat for the amount of time).**

Record Resting Heart Rate Stretch (10 Minutes)

5 Knee Crunch to 2 Straight Leg Abs

1 min.

3 Rock Da Baby to 1 Curl 1 min. 10 Mountain Climbers to 1 Jump

1 min.

*Record heart rate

3 Knee Tucks to 5 Wide Flutter Kicks

1 min.

2 Skull Crushers to 6 Bench Press

1 min.

3 Jumping Jack Bundles to 1 Squat Jump

1min.

*Record heart rate

10 Sitting Side Crunch to 10 June Bugs

10 Bikes to 10 Fans

1 min.

10 Swimmers to 1 Push-Up 1 min.

4 Overhead Press to 3 Squats

1 min.

5 Butt Kicks to 5 High Knees

10 Toe Touches to 1 Push-Up

1 min.

*Record heart rate

HELL

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Intermediate Split Routine Workout Sample **A split routine means to split up exercises by doing a certain number of reps. (Example: 5 High Knees to 5 Butt Kicks. You would perform 5 High Knee reps, then 5 Butt Kick reps, then repeat for the amount of time.)**

Record Resting Heart Rate Stretch (10 Minutes)

5 Towel Crunch to 5 Push-Ups

2 1.5 min.

3 V-Ups to 10 Flutter Kicks

1.5 min.

3 Standing French Press to 3 Overhead Press 1.5 min.

Plank (30 sec.) to 10 Push-Ups

2 min.

10 Fast Feet to 5 Jumping Jack Bundles 1.5 min.

10 Bundle Slaps to 2 Modified Up-Downs

1.5 min.

*Record heart rate

5 Knee Crunch to 2 Straight Leg Abs 1.5 min.

3 Front Bundle Squats to 3 Front Bundle Squat Press 1.5 min.

15 Swimmers to 15 Fans 2 min. 5 Ski Jumps to 2 Modified Up-Downs 1.5 min.

5 Squat Jumps to 10 High Knees 1.5 min.

*Record heart rate

10 Bikes to 5 Wide Flutter Kicks 1.5 min.

HELL

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Advanced Split Routine Workout Sample **A split routine means to split up exercises by doing a certain number of reps. (Example: 5 High Knees to 5 Butt Kicks. You would perform 5 High Knee reps, then 5 Butt Kick reps, then repeat for the amount of time.)**

Record Resting Heart Rate Stretch (10 Minutes)

30 Fans to 12 V-Ups

2 min.

20 Swimmers to 20 Push-Ups

2.5 min.

30 Bikes to 10 Straight Leg Abs 2 min. 15 Swings to 6 SlingUps

20 Mountain Climbers to 4 Jumps 2.5 min.

2.25 min.

20 Fast Feet to 6 High Knees 2.5 min.

*Record heart rate

20 Hand to Toe to 15 Flutter Kicks 5 Rock Da Baby to 5 Curls

4 2.5 min.

20 Towel Crunch to 15 Push-Ups

2.5 min.

5 Overhead Squats to 10 Overhead Press 2 min.

2.5 min.

10 Jumping Jack Bundles to 5 Squat Jumps 2.5 min.

10 Ski Jumps to 1 Modified Up-Downs 2.5 min.

*Record heart rate

HELL

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NUTRITION

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Firefighter Nutrition Let me start by explaining that the results you will see after this chapter cannot be achieved without a healthy diet, and the information I share in this book is a basic nutritional guideline. I am not a nutritionist or a doctor. This information presents things that have worked for me and are not meant to be a substitute for professional guidance or counseling. The information I provide merely reflects my personal experience and is not meant to take the place of medical or nutritional advice from professionals. I think it is ironic that we perform as EMTs and paramedics, and it is our job to care for others, but we do not take the time to care for ourselves. With knowledge comes intelligence— we need to educate ourselves and our crew members to eat better, to eat smart! Trust me—I understand that nothing brings the crew together like mutual preparation of a good meal. When crews eat together, we usually eat like royalty. These fantastic meals made by firefighters normally disregard nutritional content. Eating (or overeating) these unhealthy meals may feel comforting at times and rewarding to us, as if this is our incentive for completing a hard day’s work. We also eat too fast, either worrying about catching a run in the middle of dinner or just getting our “money’s worth” before Bubba eats

it all. Facts support that eating fast is directly related to overeating, in that it takes about 20 minutes for your body to process that the stomach is full. Just as with professional athletes, firefighters have to fuel their bodies to sustain action on the job. A supercharged engine with no fuel is of little value. Unfortunately, when it comes to diet and nutrition, there is no single answer for all of us. The best tactic is to improve on what you are now eating, not live up to others’ standards to achieve perfection. We all have different daily caloric requirements, depending on activity levels and metabolic rates. As a rule of thumb, make small but permanent changes. Don’t try to change all of your eating habits at once; doing so will set you up for failure. Remember that every small change counts! Remember, you didn’t put all those extra pounds on overnight, so don’t expect to lose it overnight! If you are trying to lose body fat, a safe goal is 1 to 2 pounds a week.

Nutrition

So how does a FF fuel up for optimal performance, on and off the job? If you combine regular exercise with a well-balanced diet of moderate portions, rather than large portions, you will be able to maintain a healthy energy level.

Nutritional Decisions The food you eat can either endanger your heart or protect it. In our profession, our hearts are stressed enough; we shouldn’t add to this stress with the food we eat or supplements we take. Think of your heart as a car. Your heart only has so many beats in its lifetime, just as a car only has so many miles. If we drive that car fast and hard, without maintenance, it won’t hold up as long—and it’s the same with our hearts. If we are not putting the correct fuel in our bodies and not exercising for maintenance, our projected “mileage” could be around 57 years. Do not settle for food that is always easiest. Select foods high in complex carbohydrates and proteins but low in fats. Really pay attention to food groups: grains and wheat pastas, followed by fruits and vegetables, meats, and dairy products. Avoid dishes that are dried, deep-fried, creamed, or served in butter sauce. Eat foods that are boiled, grilled, poached, steamed, and roasted.

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Achieving Optimal Performance Your muscles use glycogen for fuel. Glycogen is found in foods that are high in complex carbohydrates. In order to achieve optimum performance, we need to replenish our glycogen levels, especially in the morning. We need to stop eating highfat breakfast foods, such as whole eggs, bacon, sausage, and buttered breads and muffins. Replace this with whole-grain cereals, bagels, and fruits. We also need to add the appropriate caloric nutrients together to really make this work. Protein, carbohydrates, and fat are the three nutrients that provide calories. These calories are used by the body to sustain life by helping to maintain body temperature and facilitating the growth and repair of organs and tissues.

Recommended Nutrient Intakes • Protein: 12–20 percent of caloric intake • Carbohydrates: 55–65 percent of caloric intake • Fats: 20–30 percent of caloric intake 63 percent of adults in the U.S. are either overweight or obese. Obesity is quickly overtaking smoking as the country’s number one killer.

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Carbs, Protein, and Fats

High-protein foods

Protein: There are four calories per one gram of protein. The principal role of protein in the body is to build and repair body tissues, including muscles, ligaments, and tendons. Protein is not a primary source of energy, except when you do not consume enough calories or carbs. If you do not consume enough calories in carbs, then protein is stripped from the muscle and used for energy. Of all the nutrients, protein is the most debated and misunderstood. A common misconception is that protein requirements for resistance-training athletes are much higher than the recommended daily average. The thought behind this is that the more protein you intake, the more you grow, but this is not the case. The largest factor in developing muscle mass is the amount, intensity, and type of exercise training. The best way to keep the correct protein percentage is to keep it at 15 percent caloric intake, and the amount in grams will increase as you grow. Consuming more protein than is needed results in a build-up of toxic ketones. This will thrust your kidneys into overdrive as they attempt to flush these ketones from your body. As your kidneys rid your body of these toxic ketones, you can lose a significant amount of water, which puts you at risk of dehydration, which strains your kidneys and stresses your heart. For an exercising individual, a good way to gauge your protein intake is your weight in kilograms times 1.2 to 1.8 grams of protein.

Beef • Steak, 6 oz.—42 grams • Most cuts of beef—7 grams of protein per ounce Chicken • Chicken breast, 3.5 oz.— 30 grams protein • Chicken thigh, 10 grams (for average size) • Drumstick, 11 grams • Wing, 6 grams • Chicken meat, cooked, 4 oz.–35 grams Fish • Most fish fillets or steaks are about 22 grams of protein for 3½ oz. (100 grams) of cooked fish, or 6 grams per ounce. • Tuna, 6 oz. can—40 grams of protein Eggs and Dairy • Egg, large—6 grams protein • Milk, 1 cup—8 grams • Cottage cheese, ½ cup—15 grams • Yogurt, 1 cup—usually 8–12 grams (check label) Your weight in pounds_________ divided by 2.2 = _________ your weight in kilograms. Your weight in kilograms _________ times 1.2 or 1.8 = your protein requirement for the day

Nutrition

Carbohydrates: There are 4 calories per one gram of carbs. Carbohydrates primarily function as a source of energy and are the most important nutrient for exercising muscles. There are two types of carbs— complex and simple carbohydrates. Complex carbohydrates come from foods such as spaghetti, potatoes, lasagna, cereals, and other grain products. Simple carbohydrates are found in fruits, milk, honey, and sugar. During digestion, the body breaks down carbohydrates to glucose and stores it in the muscles as glycogen. If carbohydrate stores are not maintained through an adequate diet, glycogen stores will be depleted, and athletic performance will suffer. This is why carbohydrate-containing foods should be about 60 percent of the daily diet. The recommended carb intake in gram weight is 1.8 to 2.7 grams per pound of body weight.

Here’s a list of complexcarbohydrate foods. • • • • • • • • • • • • •

Spinach Whole barley Grapefruit Apples Lettuce Oat bran bread Dried apricots Zucchini Oatmeal Pears Asparagus Oat bran cereal Plums

• • • • • • • • • • • • • • • • • • • • • • • • • •

Strawberries Okra Wild rice Oranges Cabbage Brown rice Yams Celery Multi-grain bread Carrots Cucumbers Pinto beans Potatoes Dill pickles Low-fat yogurt Soybeans Skim milk Broccoli Navy beans Garbanzo beans Brussels sprouts Cauliflower Kidney beans Eggplant Soy milk Lentils

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Here’s a list of simplecarbohydrate foods. • • • • • • • • • • • • • • • •

Table sugar Corn syrup Fruit juice Candy Cake Bread made with white flour Pasta made with white flour Soda Candy All baked goods made with white flour Most packaged cereals Honey Milk Jam Chocolate Biscuits

Fats: There are 9 calories per one gram of fat. Unfortunately, due to lack of nutritional education, fat gets a bad rap. Fat is the primary fuel for light- to moderate-intensity exercise. Fat provides essential fatty acids and is necessary for the proper functioning of the cell membranes, skin, and hormones, and for transporting fat-soluble vitamins. Fat calories should never drop below 10 percent of total caloric intake, but it also should never exceed 30 percent. There are different types of fat, and when reading food labels, it is important to know the difference. Monounsaturated Fats: These types of fats can have a beneficial effect on

Generally, you want to stay away from consuming too many simple carbs. These carbs are broken down and digested very quickly, and most simple carbs contain refined sugars and very few essential vitamins and minerals.

your health when eaten in moderation and when used to replace saturated fats or trans fats. Monounsaturated fats can help reduce bad cholesterol levels in your blood and lower your risk of heart disease and stroke. They also provide nutrients to help develop and maintain your body’s cells. Monounsaturated fats are also typically high in vitamin E, an antioxidant vitamin most Americans need more of. Examples of foods high in monounsaturated fats include vegetable oils, such as olive oil, canola oil, peanut oil, sunflower oil, and sesame oil; avocados; peanut butter; and many nuts and seeds. Polyunsaturated Fats: These types of fats can have a beneficial effect on your health when consumed in moderation and when used to replace saturated fats or trans fats. Polyunsaturated fats can

Nutrition

help reduce the cholesterol levels in your blood and lower your risk of heart disease. They also include essential fats that your body needs but can’t produce itself, such as omega-6 and omega-3. You must get essential fats through food.Omega-6 and omega-3 play a crucial role in brain function and in the normal growth and development of your body. Foods high in polyunsaturated fat include a number of vegetable oils, including soybean oil, corn oil, and safflower oil; fatty fish, such as salmon, mackerel, herring, and trout; and some nuts and seeds, such as walnuts and sunflower seeds. Saturated Fat: Eating foods that contain saturated fats raises the level of cholesterol in your blood. High levels of blood cholesterol increase your risk of heart disease and stroke. Be aware, too, that many foods high in saturated fats are also high in cholesterol, which raises your blood cholesterol even higher. Saturated fats occur naturally in many foods. The majority come mainly from animal sources, including meat and dairy products. Examples are fatty beef, lamb, pork, poultry with skin, beef fat (tallow), lard and cream, butter, cheese, and other dairy products made from whole or reduced-fat (2 percent) milk. These foods also contain dietary cholesterol. In addition, many baked goods and fried foods can contain high levels of saturated fats. Some plant foods, such as palm oil, palm kernel oil, and coconut oil also contain primarily saturated fats but do not contain cholesterol.

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The FDA has estimated that the average American consumes 5.8 grams of trans fats per day.

Trans Fats: These fats should be cut from your diet. They raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels. Eating trans fats increases your risk of developing heart disease and stroke. It’s also associated with a higher risk of developing type 2 diabetes. Trans fats can be found in many foods but especially in fried foods, like French fries and doughnuts, and baked goods, including pastries, pie crusts, biscuits, pizza dough, cookies, crackers, and stick margarines and shortenings. You can also spot trans fats by reading ingredient lists—look for “partially hydrogenated oils.”

To burn off one plain M&M candy, you need to walk the full length of a football field. Think about that next time you dip your hand into a candy bowl at the station!

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Water/Fluids

Nutritional Recommendations

Hydration is critical for optimal performance. It is essential that firefighters are well hydrated before, during, and after exercising and firefighter activities. Water regulates your body temperature, lubricates joints, and helps transport nutrients for energy and health. If you’re not properly hydrated, your body will be unable to perform at its highest level, and you may experience fatigue, muscle cramps, dizziness, or more serious symptoms. An easy way to figure out how much water you need to drink in one day is to divide your body weight by 2—this number indicates the number of ounces of water a firefighter should drink daily. Although this is a good method, as firefighters we should shoot for a minimum of a gallon of water a day. A urine check is a good way to see if you are staying properly hydrated. If your urine is consistently colorless or light yellow, you are most likely staying well hydrated. Dark yellow or amber-colored urine is a sign of dehydration. DON’T WAIT UNTIL YOU ARE THIRSTY TO DRINK WATER! By the time a firefighter feels thirsty, his or her body has lost up to 2 percent of its total water amount! Even if you drink a few glasses after you feel thirsty, the total water amount of your body will not be entirely restored, and in extreme situations, it can even cause long-term harm.

Pre-, during, and post-exercise What and when you eat is critical to athletes. The goal of nutrition is to minimize fatigue and maximize performance while exercising. Pre-exercise: 1 hour to 30 minutes before exercise • Carbohydrates: Around .5 grams of carbs per body weight. Your weight x .5 • Protein: Around .13 grams of protein per body weight. Your weight x .13 • Water: 20 oz. of water

During exercise • Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise.

Post-workout: 0 to 30 minutes after exercise • Carbohydrates: 50 to 100 grams of complex carbs, plus 20 to 30 grams of simple carbs • Protein: 10 to 40 grams of protein • Water: Drink 8 ounces of water no more than 30 minutes after you exercise.

Pre-exercise, we want to “fuel up” our system and top off muscle glycogen (carb) stores to supply energy to the muscles. The pre-exercise meal should be easily digestible, high in complex carbs, moderate in protein, and low in fat. During the post-workout or recovery stage, we want to replace depleted muscle energy, while stimulating muscle building. The hour after exercise is the most important for nutrition replacement. Mixing the correct amount of carbs and protein is vital to muscle recovery.

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Weight Loss

MyPyramid

In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time. Every 3,500 calories is equivalent to one pound. So, if you cut back 500 calories a day, you should lose about one pound per week. That said, if you exercise to burn off 500 calories a day you should lose approximately one pound per week. Do both, and ... you get the picture. A down-and-dirty way to find your caloric intake is:

The MyPyramid food guidance system is an interactive online tool (www. mypyramid.gov) that is designed to replace the well-known but poorly adopted 1992 Food Guide Pyramid. The goal of the new pyramid is to provide updated guidelines based on the latest scientific research and to offer consumers an online feature to personalize dietary guidelines in accordance with their individual needs and lifestyle. MyPyramid describes the best choices in each food group. One of the coolest aspects of this nutrition system is that it is tailored to your caloric needs. Plug in your age, gender, and typical amount of physical activity, and within seconds you will be categorized into one of 12 different energy levels (from 1,000 to 3,200 calories) and will be given recommend number of servings—measured in cups and ounces—to eat from each of the seven food groups. By following these recommendations, you will have the optimal diet for disease prevention and weight maintenance, based on your personalized needs.

Your Weight X Your Activity STEP 1: Take your weight in pounds STEP 2: Multiply by: • 13 if sedentary • 15 if moderately active • 18 if very active • 23 if elite athlete A healthy weight-loss goal is to lose .5 to 2 pounds per week. Losing more than 2 pounds per week will mean the weight is less likely to stay off permanently. Never cut back to fewer than 1,200 daily calories without medical supervision. To find out what your current calorie intake is, keep a detailed food log for at least one week. The log should include food description, quantity, calories, fat grams, carb grams, and protein grams. Just remember: calorie in vs. calorie out! Eat less; exercise more. Do it smart, and the weight will come off.

Putting It All Together Good nourishment not only helps us become better firefighters, but we owe it to our families to protect ourselves as much as possible. A balanced diet of a variety of foods in moderation can be the first step in weight management. The best way to maintain a healthy body weight is to eat more wholesome, unprocessed foods; limit portions; and eat fewer highcalorie, high-sugar, high-fat snacks and beverages. The small changes in your diet have the largest impact on improving your overall health.

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RESULTS

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Before

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All “before and after” photos were taken after a three-month Fire Athlete Fitness Challenge. The average weight lost was 18 pounds and average body fat lost was 6.2 percent.

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THE FIRE ATHLETE FITNESS CHALLENGE The purpose of this book is to improve performance. My research and development have been aimed at creating a program targeted toward improving longevity in the career you love. Fire Athlete Fitness is designed to provide you with the proper means to achieve your desired results. I’m very proud of the firefighters I have trained, and I have high expectations for them. At the same time, I stress that as a firefighter, you are ultimately responsible for your own performance. Therefore, while you are engaged in the Fire Athlete Fitness Program, I will expect the following: • Maximum effort • Honesty • Consistency • Encouragement Results are not guaranteed; they are earned. To be sure you get the most out of your Fire Athlete Fitness experience, I ask that you sign this agreement, stating that you are committed to improving performance and are willing to give maximum effort and be honest with yourself, so that we may strive for excellence together. Fire Athlete’s Signature: ________________________________________

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THE 12-WEEK FIRE ATHLETE FITNESS CHALLENGE I am honored that you have chosen me to be your Fire Athlete Fitness coach, and I believe that the 12-week program will inspire and motivate you to pursue excellence, not just physically on the job but also in other areas of your life. Ultimately, it’s going to be your decision to take on this big challenge. Finding time to work out on duty may be harder for some, and staying disciplined to the program—with or without crew participation—will be a test, but I admire you for making the commitment. This is where you find your inner fire athlete. Are you going to remain an average firefighter, or are you going to make a commitment and decision to see what you’re capable of achieving? Make that decision, not only for you but for your loved ones. After all, you’ll have to face the results of your decision, now or later— the alternative to not making the commitment to a fit and healthy life results in dying at 57 years old. Hopefully, your department has some type of physical fitness time requirement per shift—all I’m asking for is an hour per shift. If this isn’t available, it should be your first priority. During the next 12 weeks, you will transform yourself into optimum fire fitness. Your actions will also encourage your fellow firefighters to start working out and change some old bad habits. • FAFP should be performed three times a week, at an intense level, for an hour. Remember that you get out of this what you put into it. Do not take a passive approach to this program. • Supplement this program on your days off by doing cardiovascular training and resistance training. In addition to the FAFP, exercise at least one hour a day, five times a week. • Change your eating habits. Try to eat six healthy, small meals a day to boost your metabolism. Intake 500 fewer calories a day, and burn 500 more calories a day to lose weight. • Set goals. Located in the back of the book is the Fire Athlete Fitness Log. You will make copies of this and use it to plan your workouts and chart your progress. You will want to turn up the intensity level every three weeks. Although this is a 12-week program, that doesn’t mean you should stop after 12 weeks. You’ll have made so much progress by then that I would hate for you to throw all of that away. I hope you have now realized the benefits to the program, and you and your crew are just getting started, spreading the fire athlete health and fitness throughout your department.

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Setting Your Goals My most rewarding accomplishment is that I’ve been able to help firefighters improve their lives. Some of these firefighters are ones I have admired and looked up to throughout my career, and to have a direct result on their physical fitness is overwhelming for me. These firefighters often are respected and admired by their peers as a direct result of their hard work and how they strive to accomplish their goals. Studies show that people who write down goals are more likely to achieve them, no matter how unlikely they may seem. Take a moment right now to write down your five Fire Athlete Fitness goals, the more specific the better. The first goal should be an “action goal”—a motivating way to get you on track. For example: “I plan to do the Fire Athlete Fitness Program three times a week and cut my sodas to three a week.” The next four goals are your “progress goals”—these goals should also be in first person and should be positive; for example: “I will eat 6 meals a day and drink 1 gallon of water a day”; “I will do cardio training for 30 minutes and resistance training for 30 minutes every off day during the week”; “I will not eat fast food for three months”; “I will lose 22 pounds in 12 weeks.” Now that you have set these goals, this is your plan of attack. Make a copy of your goal page and put the list someplace where it won’t get lost and where you see it frequently. When I was in my first Fire Athlete Challenge, I made multiple copies of my goal sheets and stapled my “before” picture to it. I hung these on my fridge and other places that would motivate me. I’ve had great success supporting firefighters in the pursuit of their fitness/wellness goals, but what I love most is seeing the fitness and healthy lifestyle spread throughout the fire service. Your goals are the first step to achieving ultimate firefighter fitness. What the Fire Athlete Fitness Program has been able to accomplish is extremely special, and I take great pride and responsibility in being able to share this with you, but I would also love some feedback. I want to hear about how Fire Athlete Fitness has transformed your life—the results of your 12-week challenge, how you’ve overcome roadblocks at your station or department, or how you’ve implemented a fitness program at work. These success stories drive and motivate me even further. Please share your stories with me at fireathletefitness@gmail.com. I look forward to hearing from you. Ryan Vacek

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FIRE ATHLETE FITNESS CHALLENGE 12-WEEK GOALS GOAL ONE:

GOAL TWO:

GOAL THREE:

GOAL FOUR:

GOAL FIVE:

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Fire Athlete Fitness Exercise Log Date:______/______/______ RHR__________

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Circuit #1

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Circuit #1

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Abdominals

Full Body

Endurance

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Circuit #1

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Time

Difficulty

Abdominals

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Endurance

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HELL

Time:

Difficulty (1-5):

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FIRE ATHLETE CONCLUSION For the last couple of years, I have incorporated this program into my own fire department, and the overall changes have been overwhelming. The importance of physical well-being and a healthy attitude has spread like wildfire (no pun intended). Crew morale has lifted, and the crews constantly challenge themselves to become more physically fit firefighters. I know firsthand that a physical fitness program is difficult to implement at a station, but if you have the drive and dedication inside yourself to commit to this program and explain its benefits, the â&#x20AC;&#x153;fire athleteâ&#x20AC;? attitude will spread throughout the department. Break the mold, try something new, and try something that was developed with you in mind. Itâ&#x20AC;&#x2122;s proven that when you log your progress, you are motivated by the results to do more and stick with your plan. In the next section, I have provided sample fitness logs for your use. Dedicate yourself to this program for three months, and get ready to see and feel the amazing results in weight loss, muscle endurance, cardio endurance, and overall firefighter abilities!

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REFERENCES 1. San Diego State University Nancy Espinoza, MS, CSCS Exercise Physiologist Michael Contreras, CSCS Captain/Wellness and Fitness Coordinator 2. IAFF Annual death and injury survey 3. New England Journal of Medicine 4. Houston Wellness/Fitness Programâ&#x20AC;&#x201D;Continuing Education 5. MyPyramid.com

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index A Ab Swings, 46 abdominals conditioning, 46–72, 89, 90, 104 advanced split routine workout sample, 135 advanced workout samples, 130–132 ancillary muscles, 50 Ankle Stretch, 37 arm conditioning, 14, 21. See also biceps conditioning; shoulder conditioning

B back conditioning, 53, 59, 62–63, 69–70, 75, 81, 89–90, 105, 114 back injuries, 14, 19 basic split routine workout sample, 133 basic workout samples, 124–126 Beasts, 47 Bench Press, 74 benefits of fitness program, 4 Bent-Over Rows, 75 biceps conditioning, 75, 77, 85, 91–92 Bikes, 49 Bundle Circuit, 41 Bundle Drills, 40–43 Bundle Hops, 119, 121 bundle making, 24 Bundle Plank, 50 Bundle Push, 76

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Bundle Run, 43 Bundle Shuffle, 42 Bundle Slaps, 94 Bundle Squat, 19 Butt Kicks, 95

C Calf Raises, 96 Calf Stretch, 28, 37 calories in carbohydrates, 141 in fat, 142 in protein, 140 and weight loss, 145 calves conditioning, 94–96, 99, 101, 108, 111–113, 115 carbohydrates, 139–140, 141–142 cardiovascular endurance, 16, 40, 99–100, 102–103, 109–110, 115, 117–121 chest conditioning, 74, 76, 83–84 Chest Stretch, 34 cholesterol, 143 circuit, 11, 26 Clam Crunch, 48 cool-downs, 27 core conditioning, 14, 17, 20. See also abdominals conditioning; back conditioning; trunk conditioning Corkscrew, 51 crew integrity, 16 Cross-Body Crunch, 52 Crunches, 48, 52, 57, 61, 67, 69 Curls, 77

D Duck Walk, 119, 121 dynamic stretching, 27–32

Index

E endurance training, 15–16, 93–116, 117–121 equipment, 10, 15, 24 exercise log, 159

F Fans, 53 Fast Feet, 97 fats, 139–140, 142–143 Fire Athlete Fitness Challenge, 155–158 Fire Athlete Trainer (F.A.T.), 25 fire-ground motions, 14–21 flexibility, 27 fluids, 144 Flutter Kicks, 54 forearms conditioning, 20, 77, 91–92 format for workout circuit, 26 Forward Shuttle, 119–120 French Press, 79 Front Squat Press, 80 Front Squats, 98 full body conditioning, 50, 60, 78, 100, 102–103 Full Body Rows, 78 functional training, 14

G glutes conditioning, 89–90, 94–95, 101, 108, 111–113 glycogen, 139, 141 goals, 157–158 Good Mornings, 81 guidelines, 25

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H Hamstring Stretch, 36 hamstrings conditioning, 72, 81, 94–95, 99, 101, 105, 108, 111–114 Hand to Toe, 55 Head Stretch, 33 heart health, 8–9 heart rate, 8–9, 10 Hell, 117–121 High Knee Walk, 32 High Knees, 99 hip flexors conditioning, 55 Hip Stretch, 35 hose bundles, 15, 19, 24 hydration, 144

I implementing the fitness program, 10, 155–158 intermediate split routine workout sample, 134 intermediate workout samples, 127–129 International Association of Firefighters (IAFF) Death and Injury Survey, 3 Inverted Hamstring, 31

J Jumping Jack Bundles, 100 Jumps, 100, 109–110, 112 June Bugs, 56

K ketones, 140 Kicks, 54, 72, 95 Knee Crunch, 57 Knee Tuck, 58 Knuckle Draggers, 119– 120

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L Lateral Lunge, 29 Lateral Slaps, 119–120 lats conditioning, 75 leader of the fitness program, 25 Leaping Lunges, 101 leg conditioning, 14, 19, 51–52, 69, 80, 82, 90, 97, 98, 104, 106–107, 116. See also calves conditioning; hamstrings conditioning; quads conditioning Leg Raises, 105 life span, 16 lifting techniques, 19 location, 10 lower body conditioning, 55, 109–110. See also calves conditioning; glutes conditioning; hamstrings conditioning; leg conditioning; quads conditioning Lunges, 29, 101, 113

M Modified Up-Downs, 102 monounsaturated fats, 142 Mountain Climbers, 103 MyPyramid, 145

N Neck Stretch, 33 nutrition, 137–145 nutrient intake, recommended, 139 pre-, during, and post-exercise, 144

O One-Handed Overhead Press, 82 One-Leg Ski Jumps, 110 Overhead Press, 83 Overhead Squats, 106

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P pelvis conditioning, 14 physical training benefits of, 4 importance of, 3 specifically for firefighters, 5 Plank, 17, 59 Plank, Side, 65, 70 Plank Supermans, 60 polyunsaturated fats, 142–143 post-workout stretches, 33–37 pre-workout stretching, 27–32 protein, 139–140 Push-Ups, 84

Q quads conditioning, 51–52, 72, 80, 82, 94–95, 99, 101, 108, 111–113, 115 Quads Stretch, 36

R reasons for fitness program, 6 research studies, 8–9 results of the Fire Athlete Fitness Program, 147–153 Reverse Bundle Crunch, 61 Rock Da Baby, 85 Roll-Ups, 62 Russian Twists, 63

S sample workout, 12 saturated fats, 143 Scissors, 107 Seated Leg Lifts, 104

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Shoulder Circles, 86 shoulder conditioning, 14, 18, 20, 59, 69–70, 74, 76, 79–80, 82–86, 89, 91–92, 98, 106, 114 Shoulder Stretch, 34 Shrugs, 87 Side Bends, 64 Side Hops, 108 Side Plank, 65 Sitting Side Crunch, 67 Sit-Ups, 66 Ski Jumps, 109–110 Skull Crushers, 88 Sling-Ups, 15, 89 Squat Jumps, 112 Squat Twists, 90 Squats, 19, 80, 98, 106, 111–112 stabilizer muscles, 17, 20 Standing Glute Stretch, 30 Standing Lunges, 113 Standing Quad Stretch, 32 static stretching, 33–37 Straight Legs Abs, 68 stretching, 27–32 Swimmers, 114 Swings, 91

T teamwork, 16, 25 Thigh Stretch, 35 3-Inch Drill, 40 Toe Touches, 115 Towel Crunch, 69 trans fats, 143 traps conditioning, 87, 89 triceps conditioning, 74, 76, 79, 82–84, 88

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trunk conditioning, 14. See also abdominals conditioning; back conditioning Twisting Side Plank, 70

U upper body conditioning, 15, 17–18, 20–21, 73–92. See also abdominals conditioning; arm conditioning; back conditioning; biceps conditioning; shoulder conditioning Upright Rows, 92

V Vacek, Ryan, 6 V-Ups, 71

W Wall Sits, 116 warm-ups, 27 water, 144 weight loss, 145 Wide Flutter Kicks, 72 workouts developing, 24–37 samples, 25, 123–135