FSWFitness - 110628

If you haven't read our introduction to Fire Service Warrior Fitness you should start with that.

JUNE 28     OFF DUTY
Warm Up: 3 rounds (not timed) - 10 Sit-ups, 10 Push-ups, 10 Pull-ups, 10 Air Squats, 1 minute Plank hold, Shoulder Mobility, GOAT. (GOAT work should be 10 reps of a skill you struggle with.)

"Murph"  Run 1 Mile, 100 pull-ups, 200 push-ups, 300 squats, Run 1 mile.  If you have a 20# weight vest or body armor wear it.  Partition the pull-ups, push-ups, and squats as needed.

Mobility:  10 minutes of stretching/flexibility.

NOTES:
On June 28th, 2005 a four man Special Reconnaissance Detachment from SDV Team 1 comprised of Lt. Michael Murphy and Petty Officers Matt Axelson, Danny Dietz, and Marcus Luttrell became compromised by Afghan Civilians who reported the teams position to local Taliban fighters.  During the subsequent firefight all of the SEALs were shot multiple times yet fought on.  In a selfless act of valor Lt. Murphy left a position of cover to place a satellite phone call to summon a quick reaction force.  He was shot again after exposing himself to summon help for his team.  Ultimately only Marcus Luttrell would survive the engagement after Escaping and Evading to a friendly village.  For selfless bravery Lt. Michael Murphy was awarded the Medal of Honor.  You can read the official citation here.  Also, two books capture the life of Lt. Murphy and the men of Operation Redwings, Seal of Honor, and Marcus Luttrell's personal account, Lone Survivor.  We remember our heroes.

JUNE 29     OFF DUTY

REST!
  Make sure you are visiting





NOTES:
Today is a rest day but if you need it get some mobility in.

JUNE 30    ON DUTY
Warm Up: 3 rounds (not timed) - 10 Sit-ups, 10 Push-ups, 10 Pull-ups, 10 Air Squats, 1 minute Plank hold, Shoulder Mobility, GOAT. (GOAT work should be 10 reps of a skill you struggle with.)

Gymnastics Skill: Accumulate 5 minutes of Plank Holds

Mobility:   On duty days try to get two separate mobility sessions in.  Early in your shift do a light warm up (1 round of our general warm up or 5 minutes of light jogging/calisthenics) and a 10 minute mobility segment.  Post skill work perform a second 10 minute mobility session.

NOTES:
Planks are a great core exercise to work on mid-line stabilization. Given the torsional loads placed on our spines when pulling hose and ceilings a focus on good mid-line/core strength from time to time will improve our ability to use our abs to maintain proper spinal alignment. Also, give serious consideration to regular massage and chiropractic care.  If you thought of yourself as a professional athlete you would demand this kind of longevity care.  You are an Industrial Athlete, get your self taken care of!

SCHEDULE OPTIONS: 

Adjust the dates as needed to match your On/Off Duty schedule.  Some options for other schedules are listed below.  If you have suggestions for other modifications please email them to us.

24 on - 72 off: On your 3rd day off duty repeat the Warm Up, Strength, and Mobility components that you need work on. 

48 on - 96 off: On your 2nd day on duty perform a light metabolic conditioning workout.  Run/Row 20 minutes at 60% of your Maximum capacity.

10 hour Day/ 14 Hour Night:  Complete the "Off Duty" workouts immediately after shift on your day tours.  Complete the "On Duty" workouts during your night tours.

Given the Metabolic Needs of Firefighters if you have a day you are on duty that does not meet our published schedule add in a 20 minute run or row at 60% of your maximum effort.  Your goal should be to have 60% of your maximum to be at least a 7 mph hour pace.  Work to this level if you aren't there yet.

FSWFitness - 110627

If you haven't read our introduction to Fire Service Warrior Fitness you should start with that.

JUNE 27    ON DUTY
Warm Up: 3 rounds (not timed) - 10 Sit-ups, 10 Push-ups, 10 Pull-ups, 10 Air Squats, 1 minute Plank hold, Shoulder Mobility, GOAT. (GOAT work should be 10 reps of a skill you struggle with.)

Weightlifting Skill: Snatch or Overhead Squat Accumulate 45 reps at 30% of your 1RM

Mobility:   On duty days try to get two separate mobility sessions in.  Early in your shift do a light warm up (1 round of our general warm up or 5 minutes of light jogging/calisthenics) and a 10 minute mobility segment.  Post skill work perform a second 10 minute mobility session.

NOTES:
There is a lot of technique involved in these lifts.  The require a significant amount of shoulder flexibility as well as the ability to lock out over head.


JUNE 28     OFF DUTY
Warm Up: 3 rounds (not timed) - 10 Sit-ups, 10 Push-ups, 10 Pull-ups, 10 Air Squats, 1 minute Plank hold, Shoulder Mobility, GOAT. (GOAT work should be 10 reps of a skill you struggle with.)

"Murph"  Run 1 Mile, 100 pull-ups, 200 push-ups, 300 squats, Run 1 mile.  If you have a 20# weight vest or body armor wear it.  Partition the pull-ups, push-ups, and squats as needed.

Mobility:  10 minutes of stretching/flexibility.

NOTES:
On June 28th, 2005 a four man Special Reconnaissance Detachment from SDV Team 1 comprised of Lt. Michael Murphy and Petty Officers Matt Axelson, Danny Dietz, and Marcus Luttrell became compromised by Afghan Civilians who reported the teams position to local Taliban fighters.  During the subsequent firefight all of the SEALs were shot multiple times yet fought on.  In a selfless act of valor Lt. Murphy left a position of cover to place a satellite phone call to summon a quick reaction force.  He was shot again after exposing himself to summon help for his team.  Ultimately only Marcus Luttrell would survive the engagement after Escaping and Evading to a friendly village.  For selfless bravery Lt. Michael Murphy was awarded the Medal of Honor.  You can read the official citation here.  Also, two books capture the life of Lt. Murphy and the men of Operation Redwings, Seal of Honor, and Marcus Luttrell's personal account, Lone Survivor.  We remember our heroes.

JUNE 29     OFF DUTY

REST!
  Make sure you are visiting





NOTES:
Today is a rest day but if you need it get some mobility in.

SCHEDULE OPTIONS: 

Adjust the dates as needed to match your On/Off Duty schedule.  Some options for other schedules are listed below.  If you have suggestions for other modifications please email them to us.

24 on - 72 off: On your 3rd day off duty repeat the Warm Up, Strength, and Mobility components that you need work on. 

48 on - 96 off: On your 2nd day on duty perform a light metabolic conditioning workout.  Run/Row 20 minutes at 60% of your Maximum capacity.

10 hour Day/ 14 Hour Night:  Complete the "Off Duty" workouts immediately after shift on your day tours.  Complete the "On Duty" workouts during your night tours.

Given the Metabolic Needs of Firefighters if you have a day you are on duty that does not meet our published schedule add in a 20 minute run or row at 60% of your maximum effort.  Your goal should be to have 60% of your maximum to be at least a 7 mph hour pace.  Work to this level if you aren't there yet.

FSWFitness - 110626

If you haven't read our introduction to Fire Service Warrior Fitness you should start with that.

JUNE 26     OFF DUTY

Warm Up: 3 rounds (not timed) - 10 Sit-ups, 10 Push-ups, 10 Pull-ups, 10 Air Squats, 1 minute Plank hold, Shoulder Mobility, GOAT. (GOAT work should be 10 reps of a skill you struggle with.)

Metabolic Conditioning:  45 min run - Max Distance

Mobility:  10 minutes of good functional flexibility work today.
  Make sure you are visiting





NOTES:
I am not a huge fan of running, but I think that it a relatively easy way for folks to get metabolic work in.  You don't need a treadmill, you don't need any equipment; grab a good pair of shoes and go get some miles in.

JUNE 27    ON DUTY
Warm Up: 3 rounds (not timed) - 10 Sit-ups, 10 Push-ups, 10 Pull-ups, 10 Air Squats, 1 minute Plank hold, Shoulder Mobility, GOAT. (GOAT work should be 10 reps of a skill you struggle with.)

Weightlifting Skill: Snatch or Overhead Squat Accumulate 45 reps at 30% of your 1RM

Mobility:   On duty days try to get two separate mobility sessions in.  Early in your shift do a light warm up (1 round of our general warm up or 5 minutes of light jogging/calisthenics) and a 10 minute mobility segment.  Post skill work perform a second 10 minute mobility session.

NOTES:
There is a lot of technique involved in these lifts.  The require a significant amount of shoulder flexibility as well as the ability to lock out over head.


JUNE 28     OFF DUTY
Warm Up: 3 rounds (not timed) - 10 Sit-ups, 10 Push-ups, 10 Pull-ups, 10 Air Squats, 1 minute Plank hold, Shoulder Mobility, GOAT. (GOAT work should be 10 reps of a skill you struggle with.)

"Murph"  Run 1 Mile, 100 pull-ups, 200 push-ups, 300 squats, Run 1 mile.  If you have a 20# weight vest or body armor wear it.  Partition the pull-ups, push-ups, and squats as needed.

Mobility:  10 minutes of stretching/flexibility.

NOTES:
On June 28th, 2005 a four man Special Reconnaissance Detachment from SDV Team 1 comprised of Lt. Michael Murphy and Petty Officers Matt Axelson, Danny Dietz, and Marcus Luttrell became compromised by Afghan Civilians who reported the teams position to local Taliban fighters.  During the subsequent firefight all of the SEALs were shot multiple times yet fought on.  In a selfless act of valor Lt. Murphy left a position of cover to place a satellite phone call to summon a quick reaction force.  He was shot again after exposing himself to summon help for his team.  Ultimately only Marcus Luttrell would survive the engagement after Escaping and Evading to a friendly village.  For selfless bravery Lt. Michael Murphy was awarded the Medal of Honor.  You can read the official citation here.  Also, two books capture the life of Lt. Murphy and the men of Operation Redwings, Seal of Honor, and Marcus Luttrell's personal account, Lone Survivor.  We remember our heroes.

SCHEDULE OPTIONS: 

Adjust the dates as needed to match your On/Off Duty schedule.  Some options for other schedules are listed below.  If you have suggestions for other modifications please email them to us.

24 on - 72 off: On your 3rd day off duty repeat the Warm Up, Strength, and Mobility components that you need work on. 

48 on - 96 off: On your 2nd day on duty perform a light metabolic conditioning workout.  Run/Row 20 minutes at 60% of your Maximum capacity.

10 hour Day/ 14 Hour Night:  Complete the "Off Duty" workouts immediately after shift on your day tours.  Complete the "On Duty" workouts during your night tours.

Given the Metabolic Needs of Firefighters if you have a day you are on duty that does not meet our published schedule add in a 20 minute run or row at 60% of your maximum effort.  Your goal should be to have 60% of your maximum to be at least a 7 mph hour pace.  Work to this level if you aren't there yet.

FSWFitness - 110625

If you haven't read our introduction to Fire Service Warrior Fitness you should start with that.


JUNE 25     OFF DUTY
Warm Up: 3 rounds (not timed) - 10 Sit-ups, 10 Push-ups, 10 Pull-ups, 10 Air Squats, 1 minute Plank hold, Shoulder Mobility, GOAT. (GOAT work should be 10 reps of a skill you struggle with.)

Strength: Bench 10-8-6-5-5-5

Strength Stamina:  Bench 20 reps @ 75% 1RM, 100m lunge, 30 Step-Ups (50#)

Mobility:  10 minutes of stretching/flexibility.

NOTES:
Straight forward strength work today.  For your step ups you want to move 50# more than your body weight.  This can be a weight vest, or a couple of dumbbells.

JUNE 26     OFF DUTY

Warm Up: 3 rounds (not timed) - 10 Sit-ups, 10 Push-ups, 10 Pull-ups, 10 Air Squats, 1 minute Plank hold, Shoulder Mobility, GOAT. (GOAT work should be 10 reps of a skill you struggle with.)

Metabolic Conditioning:  45 min run - Max Distance

Mobility:  10 minutes of good functional flexibility work today.
  Make sure you are visiting





NOTES:
I am not a huge fan of running, but I think that it a relatively easy way for folks to get metabolic work in.  You don't need a treadmill, you don't need any equipment; grab a good pair of shoes and go get some miles in.

JUNE 27    ON DUTY
Warm Up: 3 rounds (not timed) - 10 Sit-ups, 10 Push-ups, 10 Pull-ups, 10 Air Squats, 1 minute Plank hold, Shoulder Mobility, GOAT. (GOAT work should be 10 reps of a skill you struggle with.)

Weightlifting Skill: Snatch or Overhead Squat Accumulate 45 reps at 30% of your 1RM

Mobility:   On duty days try to get two separate mobility sessions in.  Early in your shift do a light warm up (1 round of our general warm up or 5 minutes of light jogging/calisthenics) and a 10 minute mobility segment.  Post skill work perform a second 10 minute mobility session.

NOTES:
There is a lot of technique involved in these lifts.  The require a significant amount of shoulder flexibility as well as the ability to lock out over head.

SCHEDULE OPTIONS: 

Adjust the dates as needed to match your On/Off Duty schedule.  Some options for other schedules are listed below.  If you have suggestions for other modifications please email them to us.

24 on - 72 off: On your 3rd day off duty repeat the Warm Up, Strength, and Mobility components that you need work on. 

48 on - 96 off: On your 2nd day on duty perform a light metabolic conditioning workout.  Run/Row 20 minutes at 60% of your Maximum capacity.

10 hour Day/ 14 Hour Night:  Complete the "Off Duty" workouts immediately after shift on your day tours.  Complete the "On Duty" workouts during your night tours.

Given the Metabolic Needs of Firefighters if you have a day you are on duty that does not meet our published schedule add in a 20 minute run or row at 60% of your maximum effort.  Your goal should be to have 60% of your maximum to be at least a 7 mph hour pace.  Work to this level if you aren't there yet.

A New Fire Service Warrior

Folks, we have made the switch over to our new site and new host.  You can visit
www.fireservicewarrior.com to see the new site.  Cheers!

FSWFitness - 110624

If you haven't read our introduction to Fire Service Warrior Fitness you should start with that.

JUNE 24    ON DUTY
Warm Up: 3 rounds (not timed) - 10 Sit-ups, 10 Push-ups, 10 Pull-ups, 10 Air Squats, 1 minute Plank hold, Shoulder Mobility, GOAT. (GOAT work should be 10 reps of a skill you struggle with.)

Metabolic Skill: Row 2k or Run 5k at 60% of your Max Effort.

Mobility:   On duty days try to get two separate mobility sessions in.  Early in your shift do a light warm up (1 round of our general warm up or 5 minutes of light jogging/calisthenics) and a 10 minute mobility segment.  Post skill work perform a second 10 minute mobility session.

NOTES:
Keep the pace easy, enjoy the work.


JUNE 25     OFF DUTY
Warm Up: 3 rounds (not timed) - 10 Sit-ups, 10 Push-ups, 10 Pull-ups, 10 Air Squats, 1 minute Plank hold, Shoulder Mobility, GOAT. (GOAT work should be 10 reps of a skill you struggle with.)

Strength: Bench 10-8-6-5-5-5

Strength Stamina:  Bench 20 reps @ 75% 1RM, 100m lunge, 30 Step-Ups (50#)

Mobility:  10 minutes of stretching/flexibility.

NOTES:
Straight forward strength work today.  For your step ups you want to move 50# more than your body weight.  This can be a weight vest, or a couple of dumbbells.

JUNE 26     OFF DUTY

Warm Up: 3 rounds (not timed) - 10 Sit-ups, 10 Push-ups, 10 Pull-ups, 10 Air Squats, 1 minute Plank hold, Shoulder Mobility, GOAT. (GOAT work should be 10 reps of a skill you struggle with.)

Metabolic Conditioning:  45 min run - Max Distance

Mobility:  10 minutes of good functional flexibility work today.
  Make sure you are visiting





NOTES:
I am not a huge fan of running, but I think that it a relatively easy way for folks to get metabolic work in.  You don't need a treadmill, you don't need any equipment; grab a good pair of shoes and go get some miles in.

SCHEDULE OPTIONS: 

Adjust the dates as needed to match your On/Off Duty schedule.  Some options for other schedules are listed below.  If you have suggestions for other modifications please email them to us.

24 on - 72 off: On your 3rd day off duty repeat the Warm Up, Strength, and Mobility components that you need work on. 

48 on - 96 off: On your 2nd day on duty perform a light metabolic conditioning workout.  Run/Row 20 minutes at 60% of your Maximum capacity.

10 hour Day/ 14 Hour Night:  Complete the "Off Duty" workouts immediately after shift on your day tours.  Complete the "On Duty" workouts during your night tours.

Given the Metabolic Needs of Firefighters if you have a day you are on duty that does not meet our published schedule add in a 20 minute run or row at 60% of your maximum effort.  Your goal should be to have 60% of your maximum to be at least a 7 mph hour pace.  Work to this level if you aren't there yet.

FSWFitness - 110623

If you haven't read our introduction to Fire Service Warrior Fitness you should start with that.

JUNE 23     OFF DUTY

REST DAY

  Make sure you are visiting






JUNE 24    ON DUTY
Warm Up: 3 rounds (not timed) - 10 Sit-ups, 10 Push-ups, 10 Pull-ups, 10 Air Squats, 1 minute Plank hold, Shoulder Mobility, GOAT. (GOAT work should be 10 reps of a skill you struggle with.)

Metabolic Skill: Row 2k or Run 5k at 60% of your Max Effort.

Mobility:   On duty days try to get two separate mobility sessions in.  Early in your shift do a light warm up (1 round of our general warm up or 5 minutes of light jogging/calisthenics) and a 10 minute mobility segment.  Post skill work perform a second 10 minute mobility session.

NOTES:
Keep the pace easy, enjoy the work.


JUNE 22     OFF DUTY
Warm Up: 3 rounds (not timed) - 10 Sit-ups, 10 Push-ups, 10 Pull-ups, 10 Air Squats, 1 minute Plank hold, Shoulder Mobility, GOAT. (GOAT work should be 10 reps of a skill you struggle with.)

Strength: Bench 10-8-6-5-5-5

Strength Stamina:  Bench 20 reps @ 75% 1RM, 100m lunge, 30 Step-Ups (50#)

Mobility:  10 minutes of stretching/flexibility.

NOTES:
Straight forward strength work today.  For your step ups you want to move 50# more than your body weight.  This can be a weight vest, or a couple of dumbbells.

SCHEDULE OPTIONS: 

Adjust the dates as needed to match your On/Off Duty schedule.  Some options for other schedules are listed below.  If you have suggestions for other modifications please email them to us.

24 on - 72 off: On your 3rd day off duty repeat the Warm Up, Strength, and Mobility components that you need work on. 

48 on - 96 off: On your 2nd day on duty perform a light metabolic conditioning workout.  Run/Row 20 minutes at 60% of your Maximum capacity.

10 hour Day/ 14 Hour Night:  Complete the "Off Duty" workouts immediately after shift on your day tours.  Complete the "On Duty" workouts during your night tours.

Given the Metabolic Needs of Firefighters if you have a day you are on duty that does not meet our published schedule add in a 20 minute run or row at 60% of your maximum effort.  Your goal should be to have 60% of your maximum to be at least a 7 mph hour pace.  Work to this level if you aren't there yet.

Quick Update

We are in the process of moving over to our new website design.  I think you all will love it!  We will have a limited amount of new content this week, other than our Fitness Posts and Brian Brush's articles.  The hope is that we will be able to "turn the key" and have the new site fully up by July 1st.  New look, better access to content, more user friendly, and in the coming months... more contributors.  There are some training videos in the works that will knock your socks off.  Thanks for your patience. 

FSWFitness - 110622

If you haven't read our introduction to Fire Service Warrior Fitness you should start with that.

JUNE 22     OFF DUTY
Warm Up: 3 rounds (not timed) - 10 Sit-ups, 10 Push-ups, 10 Pull-ups, 10 Air Squats, 1 minute Plank hold, Shoulder Mobility, GOAT. (GOAT work should be 10 reps of a skill you struggle with.)

Metabolic Conditioning:  100 pull-ups for time.

Strength:  Front Squat 10-8-6-5-5-5

Mobility:  10 minutes of stretching/flexibility.

NOTES:
The metabolic conditioning here may be too much for some folks.  If you do not have the capacity to knock out 100 pull-ups do 21-15-9 and couple this with kettle bell swings.  For the front squats be prepared for the fact that your hands may be torn after the pull-ups and have tape handy.  DO NOT BE AFRAID TO SCALE THIS DOWN.

JUNE 23     OFF DUTY

REST DAY

  Make sure you are visiting






JUNE 24    ON DUTY
Warm Up: 3 rounds (not timed) - 10 Sit-ups, 10 Push-ups, 10 Pull-ups, 10 Air Squats, 1 minute Plank hold, Shoulder Mobility, GOAT. (GOAT work should be 10 reps of a skill you struggle with.)

Metabolic Skill: Row 2k or Run 5k at 60% of your Max Effort.

Mobility:   On duty days try to get two separate mobility sessions in.  Early in your shift do a light warm up (1 round of our general warm up or 5 minutes of light jogging/calisthenics) and a 10 minute mobility segment.  Post skill work perform a second 10 minute mobility session.

NOTES:
Keep the pace easy, enjoy the work.

SCHEDULE OPTIONS: 

Adjust the dates as needed to match your On/Off Duty schedule.  Some options for other schedules are listed below.  If you have suggestions for other modifications please email them to us.

24 on - 72 off: On your 3rd day off duty repeat the Warm Up, Strength, and Mobility components that you need work on. 

48 on - 96 off: On your 2nd day on duty perform a light metabolic conditioning workout.  Run/Row 20 minutes at 60% of your Maximum capacity.

10 hour Day/ 14 Hour Night:  Complete the "Off Duty" workouts immediately after shift on your day tours.  Complete the "On Duty" workouts during your night tours.

Given the Metabolic Needs of Firefighters if you have a day you are on duty that does not meet our published schedule add in a 20 minute run or row at 60% of your maximum effort.  Your goal should be to have 60% of your maximum to be at least a 7 mph hour pace.  Work to this level if you aren't there yet.

FSWFitness - 110621

If you haven't read our introduction to Fire Service Warrior Fitness you should start with that.


JUNE 21    ON DUTY
Warm Up: 3 rounds (not timed) - 10 Sit-ups, 10 Push-ups, 10 Pull-ups, 10 Air Squats, 1 minute Plank hold, Shoulder Mobility, GOAT. (GOAT work should be 10 reps of a skill you struggle with.)

Metabolic Skill: Jump Rope or perform Double Unders for 20 minutes.

Mobility:   On duty days try to get two separate mobility sessions in.  Early in your shift do a light warm up (1 round of our general warm up or 5 minutes of light jogging/calisthenics) and a 10 minute mobility segment.  Post skill work perform a second 10 minute mobility session.

NOTES:
If you can go unbroken for all 20 minutes you are an animal.  If you have to break up the jumping just keep the rests short.  Jumping rope is a great metabolic conditioning skill for when you are lacking in time or equipment. 

JUNE 22     OFF DUTY
Warm Up: 3 rounds (not timed) - 10 Sit-ups, 10 Push-ups, 10 Pull-ups, 10 Air Squats, 1 minute Plank hold, Shoulder Mobility, GOAT. (GOAT work should be 10 reps of a skill you struggle with.)

Metabolic Conditioning:  100 pull-ups for time.

Strength:  Front Squat 10-8-6-5-5-5


Mobility:  10 minutes of stretching/flexibility.


NOTES:
The metabolic conditioning here may be too much for some folks.  If you do not have the capacity to knock out 100 pull-ups do 21-15-9 and couple this with kettle bell swings.  For the front squats be prepared for the fact that your hands may be torn after the pull-ups and have tape handy.  DO NOT BE AFRAID TO SCALE THIS DOWN.

JUNE 23     OFF DUTY

REST DAY

  Make sure you are visiting

SCHEDULE OPTIONS: 

Adjust the dates as needed to match your On/Off Duty schedule.  Some options for other schedules are listed below.  If you have suggestions for other modifications please email them to us.

24 on - 72 off: On your 3rd day off duty repeat the Warm Up, Strength, and Mobility components that you need work on. 

48 on - 96 off: On your 2nd day on duty perform a light metabolic conditioning workout.  Run/Row 20 minutes at 60% of your Maximum capacity.

10 hour Day/ 14 Hour Night:  Complete the "Off Duty" workouts immediately after shift on your day tours.  Complete the "On Duty" workouts during your night tours.

Given the Metabolic Needs of Firefighters if you have a day you are on duty that does not meet our published schedule add in a 20 minute run or row at 60% of your maximum effort.  Your goal should be to have 60% of your maximum to be at least a 7 mph hour pace.  Work to this level if you aren't there yet.

New Website

FireServiceWarrior.com is going to be rolling out a new site design in the near future.  Our goal is to offer you the visitor a better experience by giving you more options to find information and see our most current postings first.  We hope this will improve your ability to use us as a resource.  With the on-going development of our FSWFitness, FSWTraining, and FSWMindfulness programs we want to make sure the information is there for you in an easy to find/ easy to use format. 

When we roll out the new site we may have a few days of down time.  Please make sure you check out our Face Book page https://www.facebook.com/FireServiceWarrior for our daily fitness posts during the downtime.  We will let you know before we make the change, and we look forward to you participating even more in the new site. 

Cheers,

Chris & Brian

FSWTraining - 2.5" Hose Drills

This week's video blog starts us on the direction of offering a variety of TRAINING drills.  Our goal here at Fire Service Warrior is to forge fire service excellence through the mastery of our knowledge, skills, and abilities across the range of Fitness, Training, and Mindfulness competencies.  You can look now for our posts on those topics to have that tag.  Last week Brian Brush brought us a FSWFitness Video, and this week he has a great FSWTraining video.  Next week I will be hitting a FSWMindfulness topic.  Enjoy the video and leave your comments below!



Please remember that these skills are meant to improve your ability to Master fundamental fireground skills which increase your capacity and ability to thrive on the fireground. 

FSWFitness - 110620

Sorry for the weekend without an update.  We are back on schedule.

If you haven't read our introduction to Fire Service Warrior Fitness you should start with that.

JUNE 20     OFF DUTY

Warm Up: 3 rounds (not timed) - 10 Sit-ups, 10 Push-ups, 10 Pull-ups, 10 Air Squats, 1 minute Plank hold, Shoulder Mobility, GOAT. (GOAT work should be 10 reps of a skill you struggle with.)

Metabolic Conditioning:  20 Min AMRAP 3 Rope Climbs, 30 Squats, 200m Run

Mobility:  Make sure you are getting in 10-15 minutes of mobility work.  Make sure you are visiting






NOTES:
Rope climbs are a great skill.  You should be trying for a 20' climb, but if you are limited on height I would recommend doing legless rope climbs.  If you don't have a rope towel pull ups are a good sub, or just do 6 close grip pull-ups for each ascent (18 per round). 

JUNE 21    ON DUTY
Warm Up: 3 rounds (not timed) - 10 Sit-ups, 10 Push-ups, 10 Pull-ups, 10 Air Squats, 1 minute Plank hold, Shoulder Mobility, GOAT. (GOAT work should be 10 reps of a skill you struggle with.)

Metabolic Skill: Jump Rope or perform Double Unders for 20 minutes.

Mobility:   On duty days try to get two separate mobility sessions in.  Early in your shift do a light warm up (1 round of our general warm up or 5 minutes of light jogging/calisthenics) and a 10 minute mobility segment.  Post skill work perform a second 10 minute mobility session.

NOTES:
If you can go unbroken for all 20 minutes you are an animal.  If you have to break up the jumping just keep the rests short.  Jumping rope is a great metabolic conditioning skill for when you are lacking in time or equipment. 

JUNE 22     OFF DUTY
Warm Up: 3 rounds (not timed) - 10 Sit-ups, 10 Push-ups, 10 Pull-ups, 10 Air Squats, 1 minute Plank hold, Shoulder Mobility, GOAT. (GOAT work should be 10 reps of a skill you struggle with.)

Metabolic Conditioning:  100 pull-ups for time.

Strength:  Front Squat 10-8-6-5-5-5


Mobility:  10 minutes of stretching/flexibility.


NOTES:
The metabolic conditioning here may be too much for some folks.  If you do not have the capacity to knock out 100 pull-ups do 21-15-9 and couple this with kettle bell swings.  For the front squats be prepared for the fact that your hands may be torn after the pull-ups and have tape handy.  DO NOT BE AFRAID TO SCALE THIS DOWN.

SCHEDULE OPTIONS: 

Adjust the dates as needed to match your On/Off Duty schedule.  Some options for other schedules are listed below.  If you have suggestions for other modifications please email them to us.

24 on - 72 off: On your 3rd day off duty repeat the Warm Up, Strength, and Mobility components that you need work on. 

48 on - 96 off: On your 2nd day on duty perform a light metabolic conditioning workout.  Run/Row 20 minutes at 60% of your Maximum capacity.

10 hour Day/ 14 Hour Night:  Complete the "Off Duty" workouts immediately after shift on your day tours.  Complete the "On Duty" workouts during your night tours.

Given the Metabolic Needs of Firefighters if you have a day you are on duty that does not meet our published schedule add in a 20 minute run or row at 60% of your maximum effort.  Your goal should be to have 60% of your maximum to be at least a 7 mph hour pace.  Work to this level if you aren't there yet.

Predator or Prey?

By:  Christopher Brennan

Why should it matter if you think like a Warrior?  There are plenty of ways to view our trade but I really believe that the Warrior Mindset will have a much greater impact on reducing preventable line of duty injuries and fatalities; ultimately that is my goal.  A reasonable question for someone to ask is, “Why do you think that, Chris?”  I hope to give you an answer.

I feel that there are two key mindsets that we see all living creatures come back to when they are placed in life and limb threatening situations.  They react as predators, 100% present in the moment with laser like focus on success, or they react as prey, blissful unaware of what is occurring until it reaches out an kills them.  So, let me ask you, are you a predator, or are you prey? 

I don’t think this analogy is a stretch.  The reality is that under the most threatening of scenarios your Sympathetic Nervous System will drive you to act like prey: you may irrationally fight or flee, you may freeze, you may submit.  What does a dog do when it feels like it has been bested?  It rolls on its back and sticks its belly in the air.  That is a sign of submission.  It is an acceptance that the other animal has won.  What does the predator do though, even when it is on the loosing end of the engagement?  It will continually fight to find a way to win, or it disengages in a way that will allow it to come in again to bring down its prey.  Lt. Col. Dave Grossman writes of “Wolves, Sheep, and Sheep Dogs” to illustrate the differences between criminals, the normal person, and the Warriors who stand between the sheep and the wolves.  That is a great way of recognizing the relationship that exists, but when it comes to the underlying reaction to stress, the Predator mindset is present in both the Wolf and the Sheepdog.  The difference is that that Sheepdog chooses to become a predator of the wolf’s. 

That is the Warrior mindset.  It is the choice to become like a predator to kill a predator.  It is the choice to accept the possibility of death or injury, not because you have been subjected to it, but because you want to protect others.  The Warrior mindset then becomes the motivator for the thoughts, actions, and belief systems that guide you as you prepare for the battle.

Are you the soldier on the left, or the Warrior on the right?   

Which one looks like prey?

So, take some time this week and think about how you view yourself.  Self-awareness is a critical skill in developing our 4^th Dimensional Firefighting model, where our understanding of self becomes and asset in preparing to thrive on the fireground.  What role do you choose to play?  I’m serious about this one, give it some deep thought.  Figure out in what life circumstances do you act like a self directed Warrior out to protect society and when do you act like one of the lazy masses.  When do you put your belly in the air?  Once you can honestly know those skills, situations, and moments in life that make you want to submit, to quit, then you can begin training to beat them.

FSWFitness - 110617

If you haven't read our introduction to Fire Service Warrior Fitness you should start with that.

JUNE 17     OFF DUTY

REST DAY

Make sure you are visiting






NOTES:
Read a book, rest, eat.

JUNE 18    ON DUTY
Warm Up: 3 rounds (not timed) - 10 Sit-ups, 10 Push-ups, 10 Pull-ups, 10 Air Squats, 1 minute Plank hold, Shoulder Mobility, GOAT. (GOAT work should be 10 reps of a skill you struggle with.)

Weight Lifting Skill: Cleans  45 reps with 30% of your 1RM

Mobility:   On duty days try to get two separate mobility sessions in.  Early in your shift do a light warm up (1 round of our general warm up or 5 minutes of light jogging/calisthenics) and a 10 minute mobility segment.  Post skill work perform a second 10 minute mobility session.

NOTES:
The Clean is a full squat clean.  Here is a good video showing the Clean.
  On Duty Days are not supposed to be taxing.  You have to be ready to respond mid-workout/post workout.  The focus is on developing skills, getting warm, and working on flexibility.   If you don't know your 1RM just work with an unloaded bar.

JUNE 19     OFF DUTY
Warm Up: 3 rounds (not timed) - 10 Sit-ups, 10 Push-ups, 10 Pull-ups, 10 Air Squats, 1 minute Plank hold, Shoulder Mobility, GOAT. (GOAT work should be 10 reps of a skill you struggle with.)

Strength:  Cleans 10-8-6-4-3-3-3

Stamina: Clean 15@75% of 3RM, 50 Push Ups, 800m run

Mobility:  10 minutes of stretching/flexibility.


NOTES:
This is a great supplement to our skill work yesterday.  The Clean is one of the best Olympic style lifting movements (in my opinion) for firefighters to learn power, speed, accuracy, and it gives the body an amazing neurological response when trained well.  The Olympic Lifts change you in a way the will improve fireground performance.  Go back and watch the video in the notes for the 18th.

SCHEDULE OPTIONS: 

Adjust the dates as needed to match your On/Off Duty schedule.  Some options for other schedules are listed below.  If you have suggestions for other modifications please email them to us.

24 on - 72 off: On your 3rd day off duty repeat the Warm Up, Strength, and Mobility components that you need work on. 

48 on - 96 off: On your 2nd day on duty perform a light metabolic conditioning workout.  Run/Row 20 minutes at 60% of your Maximum capacity.

10 hour Day/ 14 Hour Night:  Complete the "Off Duty" workouts immediately after shift on your day tours.  Complete the "On Duty" workouts during your night tours.

Given the Metabolic Needs of Firefighters if you have a day you are on duty that does not meet our published schedule add in a 20 minute run or row at 60% of your maximum effort.  Your goal should be to have 60% of your maximum to be at least a 7 mph hour pace.  Work to this level if you aren't there yet.

The Combat Ready Company Officer- Knowing Who You Are and Who You’re Not

By: Brian Brush

If you are the type of firefighter visiting this site, than more than once you have felt or heard this directed at you “Who the hell does that guy think he is?” I know all too well that at times there can be a certain conflict between being a proud professional and being among your peers in the firehouse; I just can’t understand why it is so powerful. It wasn’t until this year when I was given the opportunity to present at FDIC that I put sharing my message and experience ahead of what my nay saying peers might think. 14 years in the fire service before I really stood up? I guess I wasn’t quite the proud firefighter I thought I was by letting perception limit my opportunities. I now wonder if I will ever be able to look back.

I am not perfect –I will have bad days, I will miss work outs, I will let my frustrations show and my emotions run my mouth. I will recover from these points because I know that you do not always have to be in front to be the leader. You do not have to be the best, but you must always be looking to be better. We all know perfection is not possible so just be what you believe, an example of your expectations of others. Your greatest accomplishments and proudest moments should leave you wanting more. Your darkest days and lowest points should lead to introspection and be fuel to counter the downward spiral. I am not perfect but I am still a fire service warrior and I am accountable to you as much as myself (Loyalty). I am not perfect, I am real and true, and that is the model of the Fire Service Warrior.   

I am always a firefighter- We acknowledge that we need balance. Family, hobbies, other passions in your life will, and must, take you away from this profession. The last thing we wish to see is that a fanaticism about the fire service leads you down a road of burnout. It is healthy, necessary and understood that you have a life outside the fire service. At the same time we should never be ashamed of the fact that we choose to use time outside of the department to study or prepare. I have made the defensive statement before that “I have a life outside the fire service”. It is a weak and transparent attempt to down play how much I really care in front of the guys at the station and I regret it. The conscious choice to use personal time for the fire service should be a sign that you have found your calling. The fire service has instilled in me a commitment to serving others as I would my neighbors. This makes me a more active member in my community and charity work, be it coaching 4 year old soccer, or spending hours planning, traveling and supporting the National Fallen Firefighters Foundation Memorial Stair Climb Campaign. My ethical standards and virtues mirror those of the fire service warrior ethos. I do have a life outside the fire service; the reason why I enjoy it so much is because I am a proud firefighter and see such personal and professional reward from my life’s work. In Jim Cramer’s book “Confessions of a Street Addict” he describes how the all consuming world of running a hedge fund cost him friends, his health and nearly his family as greed and money became his moral compass. I know that for me personally the more I allow for the true ideals of the fire service to influence my life the better father, husband, and firefighter I become.

I am capable of making change- Today I regret the many years of holding back. In such a short time I have recognized that the more you give to this profession the more you get back. I wrote “Being your Best is Their Best Chance” over a year ago as a note to myself. After looking at it for about a month I shared it through email with a close group of friends and was immediately taken aback by the response but once again tabled it. After FDIC I was feeling strong and chose to share it within an email to Bobby Halton. Chief Halton took the piece and made it an online article which has since been republished in 4 languages for other publications both print and online. I still get friend requests on Facebook from German firefighters and through rough translation I think they like what I have to say. Taking your message, beliefs and experiences beyond your notebook or company comes with certain risks like ridicule and rejection. If we do not take chances we may never see rewards and we will certainly never see true progress. I am telling you right now that you must stand up and be what you believe because without moving there can be no movement.

I am not alone- You may be the only Fire Service Warrior in your company, department or community college fire science class but you are not alone. Across the fire service today we are coming together in CrossFit Boxes, corners at FDIC, hands on training classes, FOOLS chapters, and on the internet.  If you haven’t completely bought into the Fire Service Warrior ideal yet that is fine too. This isn’t about complete subscription and imitation, the idea is not for everyone; you do not need to tattoo yourself with the Fire Service Warrior logo. I understand if you disagree with a label or title but I cannot understand how any true fire service professional could disagree with the example that is the Fire Service Warrior Ethos. This is about commitment, understanding, and example. I am committed to being the person I outlined above with an understanding that things will change and there will be breaks. I am committed to being a Fire Service Warrior with an understanding that I might have a slightly different view of how to apply the Ethos Statement than Christopher Brennan does. The commitment to the Ethos is universal, the living example is individual. You will find your model for the Fire Service Warrior; together we will expand the message.  Please get involved with us. We cannot pollute the fire service we are so proud of by creating celebrities and fans. If we are brothers and sisters we should model it. Regardless of department size, rank, or call volume we will not stand for a varsity and JV mind set, we will stand side by side. Help those that you can and contact those who can help you without reservations. thefireservicewarrior@gmail.com

I know who I am and who I’m not today. This has changed over the years and will continue to with age and experience. Please commit to become a student of yourself when you commit to being a student of this profession. You should be your fiercest critic; the personal accountability that comes with examining your own behavior will draw things from and drive you further than you ever thought possible. Chronicle your work, goals, feelings and challenges. Within them you will find your map, vehicle and fuel to the person you aspire to be.

“Being Your Best is Their Best Chance” Brian Brush FireEngineering.com  April 2011 www.fireengineering.com/index/articles/display/0990240639/articles/fire-engineering/leadership/commentary/2011/04/brush-training.html

©2011 Brian E, Brush