https://marketplace.trainheroic.com/workout-plan/team/firehouse-strength-conditioning?attrib=546509-aff-Journeymanpodcast
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Eric Haskins
Senior FF, Nampa Fire
BS Exercise Science
Certified Strength & Conditioning Specialist (NSCA)
Idaho’s 1st Level 3 CF Certified Trainer
Westside Barbell Conjugate Tactical Instructor
BIT IG @brotherhoodintraining
Personal IG @tiodhi
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Workouts mentioned:
Workout 1: “Fight Gone Bad Style”
Have each crew member pick an exercise that they “like” or would be willing to do. These exercises will be used to create a 3-5 station workout where each member will perform as many reps as possible for 1 minute, and then rotate to the next station after 1 minute is up. They will continue working and rotating in this fashion until all stations are completed, at which point they can take a 1 minute rest before starting over again for another round. Target time can be anywhere from 15-30min depending on the crew’s level of fitness, comfort with the exercises and duration, and whether or not they are performing it on air in full PPE or just normal workout attire.
Example:
4-station
Row for Calories
Push Up and/or Plank Hold
Assault Bike for Calories
DB Box Step Ups
3-5 rounds with a 1min rest b/t rounds
*Each round pick a different station to start at.
**You can keep “score” if you want by tracking your reps but most of the time its just about completing it as a group and sweating together at each of our own best efforts.
Workout 2: “Lone Survivor”
This workout can be done as a crew, performed in Full PPE and working on Air.
FF1 - Sled Push
FF2 - Farmer Carry (Sandbags, KBs, DB’s, saws, etc.)
FF3 - Front Rack or Shoulder Carry(Sandbag, KB’s, DB’s, etc.)
FF4 - “Lone Survivor”
We like to do this workout as a crew pushing the sled around our training tower where everybody is working except the “Lone Survivor” who is walking alongside the group “resting”. If at any point the sled stops or slows down or another crew member begins to struggle with their implement, they can swap out with the “Lone Survivor” who will take their place to keep the crew moving and then that member becomes the “Lone Survivor”. This will cause a constant rotation of members working together, switching between implements, to keep the crew moving forward. Every time we finish a lap, we all climb the tower together carrying a piece of equipment, where the “Lone Survivor” can grab one of the items that was being used for the farmer carry so that everybody is carrying something up and down the tower. Once they return, they begin the next lap working in this fashion until everybody is out of air. As a group we also like to do a CAN report anytime somebody’s Vibralert begins as well as call a Mayday when their Vibralert turns off and they’re on their final breathes before they have to disconnect their regulator. Everybody keeps working until the last person is out of air and DC’s their regulator.
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