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.