FSWFitness - 110601

Today starts our fitness Programing posts.  Each post will be tagged ONLY with FSWFitness and the date of the post in a year/month/day format so you can easily find them.  I try to answer any critical questions in the notes.   I am posting three days worth of workouts at a time so you can plan accordingly. 

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


JUNE 1     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:  Back Squat 10-8-6-5-5-5 (work to find your 5RM by adding weight each set)

Stamina:  Back Squat 20 reps @ 75% of your 5RM, 50 Step Ups (use a 24" box and 40# of weight), 100m drag (sled or dummy) at 185#.

Mobility:  10 minutes of stretching/flexibility.  Accumulate at least 4 minutes of good hamstring/posterior chain stretching after this much squatting.

NOTES:
Take a 10 minute break between the Strength and Stamina components and hydrate.  The Stamina component is a "chipper" format where you complete all of the reps for each piece before moving on to the next component.  I like to time these to make sure I am keeping the intensity up but it is not required to time the Stamina work.

JUNE 2     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:  CINDY (Benchmark CrossFit Work out) Complete As Many Rounds As Possible in 20 minutes of 5 Pull-ups, 10 Push-ups, 15 Air Squats.

Mobility:  10 minutes of stretching/flexibility.  Check out

NOTES;
This is an all-out effort day.  Our Metabolic Conditioning Work is designed to improve our capacity to thrive in spite of the metabolic work load the fireground places on us. 

JUNE 3     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 50 Ring Dips.  Take as many sets as needed.

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:
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 do not have rings a good sub is 75 bar dips or 150 dips on a bench. 

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 from June 1.  Try to add at least 10 pounds to your 5RM.

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.