Workout plan critique

[Gambit7]

Hey guys,

Here's my current plan. Please give any comments/critiques/other feedback that would be helpful. Thanks!

Sun

• Run 6 miles in 1 hr, wearing 20# weight vest and 5# ankle weights
• Sprint single flight of stairs 10X twice during run (at about miles 1 and 5)
• 100 Sit ups with 15# medicine ball held to chest

Mon - Rest

Tues

• Pull F150 Ext Cab 300 Yards, wearing weight vest and ankle weights
• Climb 20' vertical ladder 5 times, wearing weight vest and ankle weights
• Two sets of 30 Bicep curls with 25# weights
• 100 Sit ups with 15# medicine ball held to chest

Wed - Rest

Thurs

• Run 6 miles in 1 hr, wearing 20# weight vest and 5# ankle weights
• Sprint single flight of stairs 10X twice during run (at about miles 1 and 5)
• 100 Sit ups with 15# medicine ball held to chest
• Hit tire with sledge hammer for 5 minutes - as soon as I get a large tire

Fri - Rest

Sat

• Pull F150 Ext Cab 300 Yards, wearing weight vest and ankle weights
• Climb 20' vertical ladder 5 times, wearing weight vest and ankle weights
• Hit tire with sledge hammer for 5 minutes - as soon as I get a large tire
• 100 Sit ups with 15# medicine ball held to chest

Ok, so what do you think of the plan? I currently do most of it (running, pulling truck, etc). Any recommendations? I'm hopefully going to be taking the physical test for Richardson, TX on Dec 4th.

Thanks.

[BennyT373]

Is this just a tentative plan or have you been doing these exercises already? And pull a truck 300 yards... do you mean feet? 300 yards is a bit excessive.


6 miles is a bit extreme in my opinion for this, especially if you're just starting out. Try it all in circuits. Do 100 yard sprints, then 25 sledge swings (each arm) against tire, then climb ladder, and repeat 3-5 times.

http://www.youtube.com/watch?v=JFcAIyi6wAw
There is a small circuit that I've done. It's a decent workout, mostly high intensity. Doing that with the vest would be great. I usually do it in full turnout minus mask.

[Gambit7]

Is this just a tentative plan or have you been doing these exercises already? And pull a truck 300 yards... do you mean feet? 300 yards is a bit excessive.


6 miles is a bit extreme in my opinion for this, especially if you're just starting out. Try it all in circuits. Do 100 yard sprints, then 25 sledge swings (each arm) against tire, then climb ladder, and repeat 3-5 times.

http://www.youtube.com/watch?v=JFcAIyi6wAw
There is a small circuit that I've done. It's a decent workout, mostly high intensity. Doing that with the vest would be great. I usually do it in full turnout minus mask.

I've been doing most of them already. Yes, it is 300 yards, and it is a VERY good workout.

And I've been running 6 miles for over a month now. Also a good workout.

This basically is just integrating a few new things into my regular running/truck pulling routine.

[DanTheMan_01]

Any idea what this is?

The applicant will proceed down the stairs to the ground. The applicant will move to the Kaiser machine and drive the weight, using the sledgehammer, the full length of the sled.

How much does a 50’ section of 3” hose weigh?

This is some pretty tough stuff if you haven't hit the gym in 3 years, but for a person who is in fairly good shape I don't see why you would have any problems. For the past few years I have stayed in pretty good shape, by doing circuit training 2 days a week and running about 3 to 4 miles a week, so I am not worried. Good luck I am taking the 1:00 test and hope I will also be there for the physical test on Saturday.

[Drjmilus]

DO NOT EVER run with a weight vest on! If you are already, stop and do a circuit: stairs, walking lunges, step mill... something else.
Once saw a (6' 3" 220lb) kid (I as the expert witness) who ran with a 20 lb. weight vest on who had imploded every end-plate of every vertebrae from T3- down to L5. Ruined his life.
Please, please, please...
The rest of your stuff: Fantastic- even safety wise.
No weighted vest running....

[BennyT373]

Any idea what this is?

The applicant will proceed down the stairs to the ground. The applicant will move to the Kaiser machine and drive the weight, using the sledgehammer, the full length of the sled.

How much does a 50’ section of 3” hose weigh?

I believe a 50ft section of 3" weighs about 60-70lbs. 50ft of 4" weighs about 85lbs. Just depends on material of hose really...

The keiser sled is a piece of equipment where you stand on two platforms. In between these platforms is a 165lb steel sled. The sled is on plastic composite material (same as cutting boards), so its not as hard to move as metal to metal.. You drive the sled between your legs a total distance of 5 feet. The sled is I believe 8x10" and 3' long.

Take short quick strokes to hit the sled in the center on the bottom of the sled. Be sure to bend wayyyyy over. Keep the front of the sled right about at your heels and you won't have any problem.

Look up any youtube video on Firefighter Combat Challenge and you'll see the sled.

[Gambit7]

DO NOT EVER run with a weight vest on! If you are already, stop and do a circuit: stairs, walking lunges, step mill... something else.
Once saw a (6' 3" 220lb) kid (I as the expert witness) who ran with a 20 lb. weight vest on who had imploded every end-plate of every vertebrae from T3- down to L5. Ruined his life.
Please, please, please...
The rest of your stuff: Fantastic- even safety wise.
No weighted vest running....

This kind of concerns me - I've never heard anything against weight vest running before. I think the box it came in even mentioned jogging/running with the vest on...

I guess I'll switch to a circuit instead of the six miles.

[DanTheMan_01]

Looks like I will be hitting the stair climber a little extra over the next few weeks. Thanks for the info.

[BennyT373]

Gambit, running is hard on joints (especially knees) as it is. The impact from strides can take a toll on your body, especially with extra weight exerting more force against your joints. Talk to anyone who's in the military who does run with ruck sacks. They'll all tell you their knees are shot. Doing sprints with the vest, or workouts with it (even short runs) would help prepare for your typical physical activities in full turnout.

It's the fire service... not the Marines. Run 6 miles in shorts and shoes (minus a shirt to attract the ladies). Use the weight vest to evolve your workouts into more high intensity workouts. The vest will provide more explosive power in the long run. If you can RUN 6 miles period , you'll do just fine on any Strength and Agility test


Dandaman, stair climbers are always a good choice!!

[ogomez]

Suggestion

I might suggest save the vest for stair work and run in shorts w/no weight. Be sure to include stretching/ROM work. I see alot of big guys that can do intense workouts with heavy weights get hurt when they get in positions they aren't flexible enough to get into. Just my .02 worth

[James Harris]

Whats the best workout routine to upper muscles?

[BennyT373]

Whats the best workout routine to upper muscles?

For upper body get some weight over your head... push presses, navy press, etc. Do some type of rowing exercises too...bent over rows, shoulder shrugs, cleans, etc.

Basic exercise: Pushups...elevate your feet, elevate your body, or any concoction there of.

If you want to focus on muscles, move or bend in ways that make that muscle flex. Then incorporate weighted motions that incorporate that movement.

[jami]

Hey guys,

Here's my current plan. Please give any comments/critiques/other feedback that would be helpful. Thanks!

Sun

• Run 6 miles in 1 hr, wearing 20# weight vest and 5# ankle weights
• Sprint single flight of stairs 10X twice during run (at about miles 1 and 5)
• 100 Sit ups with 15# medicine ball held to chest

Mon - Rest

Tues

• Pull F150 Ext Cab 300 Yards, wearing weight vest and ankle weights
• Climb 20' vertical ladder 5 times, wearing weight vest and ankle weights
• Two sets of 30 Bicep curls with 25# weights
• 100 Sit ups with 15# medicine ball held to chest

Wed - Rest

Thurs

• Run 6 miles in 1 hr, wearing 20# weight vest and 5# ankle weights
• Sprint single flight of stairs 10X twice during run (at about miles 1 and 5)
• 100 Sit ups with 15# medicine ball held to chest
• Hit tire with sledge hammer for 5 minutes - as soon as I get a large tire

Fri - Rest

Sat

• Pull F150 Ext Cab 300 Yards, wearing weight vest and ankle weights
• Climb 20' vertical ladder 5 times, wearing weight vest and ankle weights
• Hit tire with sledge hammer for 5 minutes - as soon as I get a large tire
• 100 Sit ups with 15# medicine ball held to chest

Ok, so what do you think of the plan? I currently do most of it (running, pulling truck, etc). Any recommendations? I'm hopefully going to be taking the physical test for Richardson, TX on Dec 4th.

Thanks.

Hello Gambit7,
That's the nice one plan you have shared with all of us and I think this would be much helpful to all the member's of the forum and specially to the new one's also.... Keep sharing much informative and useful data all of us buddy.... Thanks allot.........