does anybody know of any good resources for firefighter workouts. I currently workout around 4 days a week but don't really know a whole lot. I am in the military also so I sort of have to be fit. does anybody know about that firefighter workout, by that FDNY retired captain??? any help would be appreciated!!
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Originally posted by cuevas623does anybody know of any good resources for firefighter workouts. I currently workout around 4 days a week but don't really know a whole lot. I am in the military also so I sort of have to be fit. does anybody know about that firefighter workout, by that FDNY retired captain??? any help would be appreciated!!
basically if you need help with strength you do 3 days (i.e. mon, wed, fri) totally body workout with high weight low reps, then 2 days (tues, thurs) of cardio for 15-45 minutes (i do thirty of running comes out to about 3.5 miles) then 2 days rest. the cardio program is 3 days cardio and 2 days strength. The rest of the book basically covers how to do certain exercizes and stuff like that, its very basic, its not a book for candidates to train of off in my humble opinion.
I'm personally strength training untill the written test, after the written test ill start endurance training muscularly and carido, then move to event specific training (where you do exercises in mock form of what is on the CPAT). Hope that helped
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Originally posted by ogomezdrop me your email and I will send you the workout I submitted to the IAFF website for next month
Orlando GOmez
PFT
email = [email protected]
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Originally posted by ogomez View Postdon't know what that is.
Cardio: interval workouts are great, use stairs or hills
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workout to iaff thanks alot
Originally posted by ogomez View Postdrop me your email and I will send you the workout I submitted to the IAFF website for next month
Orlando GOmez
PFT
[email protected]
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One of my favorite excersizes is the farmers walk. I think this does ALOT. Its not an entire work out but just part of mine. I started with two 25 lbs. plates (the ones with handles on them) and with one in each hand I would walk 1/2 mile to 1 mile. I've worked up to 45 lbs. in each hand.
clipsesigpic
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Training ideas....
I would suggest super setting... working at high intensity... intervals... opposing muscle groups, or switching from one major muscle group to another.
Here are some ideas:
Pull ups and decline leg press. Start out low reps on the pull ups, and low weight and high reps (20) on the leg press. Go up in reps each time you do the pull up, and go up in weight and down in reps (by 2 each time). Start with 4 super sets, and work up to 8. Go back and forth without rest.
OR:
Warm up first. Put a weight vest on: start low and work up. Get on the step mill or eliptical trainer. Work for 2 minutes pretty hard. Get off and do 20 walking lunges. Get on the floor and do push ups (start with 10 of you need to). Add weight to the vest and start on the eliptical or step mill again. Go through 4 times at first, work up to 8 times through the circuit.
Also, look here:
http://www.fireagility.com/faq.php
Write me with questions! [email protected]
Dr. Jen
www.fireagility.comLast edited by Drjmilus; 02-11-2007, 03:15 PM.Dr. Jen
www.fireagility.com
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Worht the $50 bucks
http://www.fireagility.com/cpat_events.php
I just spent the 50 bucks on this, and started t 3 weeks ago, and man what a difference already. Worth the money for sure.
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