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.
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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.