FSWFitness - 110607

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


JUNE 7     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: Dead Lift 10-8-6-5-5-5 (Work to 5RM)


Stamina: Dead Lift 15 reps at 80% of your 5RM, 50 Push-ups, 200m Farmers Carry with 50# Dumbbells.

Mobility:  10 minutes of stretching/flexibility. Pay attention to those legs today!


NOTES:
Dead Lifting is a critical skill for dragging and moving victims.  As always good form is critical.  The dead lift should be primarily a leg movement FIRST.

JUNE 8     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:  In 30 minutes Complete As Many Rounds As Possible (AMRAP) of 400meter run, 15 Kettle Bell Swings (53# Kettle Bell), 9 Close Grip Pull-ups.


Mobility:  10 minutes of stretching/flexibility. Be sure to visit

NOTES:
For the Kettle Bell Swings make sure you keep your chest up and let your hips do the work!  Close Grip Pull-Ups should be done with your hands no more than 6 inches apart. 

JUNE 9     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.)

Strength Skill:  Front Squat - Accumulate 45 reps at no more than 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:
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.  Front Squats can be particularly taxing on wrist and forearm flexibility.   Developing a good front squat will help in your other movements.  If you don't know your 1RM just work with an unloaded bar.

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.