Rest Day!
Happy Rest Day
Rayne
5/31/08 Saturday
Warm up!
Main Set: HIIT
L3: 5 rounds for time
- 25 wall ball
- 25 box jumps
L2: 3 rounds for time
- 25 wall ball
- 25 box jumps
L1: 3 rounds for time
-15 wall ball
-15 box jumps
Happy Training
Rayne
Main Set: HIIT
L3: 5 rounds for time
- 25 wall ball
- 25 box jumps
L2: 3 rounds for time
- 25 wall ball
- 25 box jumps
L1: 3 rounds for time
-15 wall ball
-15 box jumps
Happy Training
Rayne
5/30/08 Friday
Warm up!
Main Set: High Intensity Interval Training
L3: As Many Rounds As Possible (AMRAP) in 20 min
- 5 Clean & press (light weight)
- 10 push ups
- 15 air squats
- 20 sit ups
L2: AMRAP in 10 min
- 5 Clean & press (light weight)
- 10 push ups
- 15 air squats
- 20 sit ups
L1: AMRAP in 6min
- 3 clean and press (light weight)
- 5 push ups
- 7 air squats
- 10 sit ups
In order to be lean and mean, like Gunny, you must eat lots of veggies, lean meats and fish. NO Jelly Donuts!
Happy Training
Rayne
Main Set: High Intensity Interval Training
L3: As Many Rounds As Possible (AMRAP) in 20 min
- 5 Clean & press (light weight)
- 10 push ups
- 15 air squats
- 20 sit ups
L2: AMRAP in 10 min
- 5 Clean & press (light weight)
- 10 push ups
- 15 air squats
- 20 sit ups
L1: AMRAP in 6min
- 3 clean and press (light weight)
- 5 push ups
- 7 air squats
- 10 sit ups
In order to be lean and mean, like Gunny, you must eat lots of veggies, lean meats and fish. NO Jelly Donuts!
Happy Training
Rayne
5/28/08 Wednesday
Warm up!
Main Set: Endurance "Add One"
L3, 2, & 1:
- Pull ups
then
- Dips
Add One:
1 rep in the first minute, then 2 reps in the 2nd minute keep adding reps each min until you fail.
If you get to 60 reps in the 60th min, well you do not need to be doing these training sessions! :-)
Complete the same progression for each excercise listed.
Barb, enjoying the "strange" May weather.
Happy training
Rayne
Main Set: Endurance "Add One"
L3, 2, & 1:
- Pull ups
then
- Dips
Add One:
1 rep in the first minute, then 2 reps in the 2nd minute keep adding reps each min until you fail.
If you get to 60 reps in the 60th min, well you do not need to be doing these training sessions! :-)
Complete the same progression for each excercise listed.
Barb, enjoying the "strange" May weather.
Happy training
Rayne
5/27/08 Tuesday
Warm up!
Main Set: Cardio Endurace
L3: 5 rnds of:
-400m
-30 KB swings
-20 push ups
L2: 3 rnds of:
-400m
-30 KB swings
-20 push ups
L1: 2 rnds of:
-400m
-15 KB swings
-10 push ups
John, in the early stages of his limbo training.
Happy training
Rayne
Main Set: Cardio Endurace
L3: 5 rnds of:
-400m
-30 KB swings
-20 push ups
L2: 3 rnds of:
-400m
-30 KB swings
-20 push ups
L1: 2 rnds of:
-400m
-15 KB swings
-10 push ups
John, in the early stages of his limbo training.
Happy training
Rayne
5/25/08 Sunday
Warm up!
Main Set: Strength
L3: Heavy
5 x 5 OHS
10 x 3 Squats
5 x 6 Pistol Squats
L2: Heavy
5 x 3 OHS
5 x 3 squats
3 x 4 Pistol Squats
L1: Moderate
3 x 3 OHS
3 x 3 Squats
3 x 2 Pistol Squats
Tim, getting his position set for a clean.
Happy Training
Rayne
Main Set: Strength
L3: Heavy
5 x 5 OHS
10 x 3 Squats
5 x 6 Pistol Squats
L2: Heavy
5 x 3 OHS
5 x 3 squats
3 x 4 Pistol Squats
L1: Moderate
3 x 3 OHS
3 x 3 Squats
3 x 2 Pistol Squats
Tim, getting his position set for a clean.
Happy Training
Rayne
5/24/08 Saturday
Warm up!: built into main set
Main Set: High intensity intervals (treadmill, track, road or trail)
L3:
10 min easy running to warm up
1 min run hard
1 min run very hard
20 air squats
1 min run easy
1 min run hard
1 min run very hard
20 push ups
1 min run easy
1 min run hard
1 min run very hard
1 min hold plank position
1 min run easy
1 min run hard
1 min run very hard
20 air squats
10 min cool down run
L2:
10 min warm up run easy
1 min run hard
20 air squats
2 min run easy
1 min run hard
20 push ups
2 min run easy
1 min run hard
1 min hold plank position
2 min run easy
1 min run hard
20 air squats
10 min cool down run
L1:
10 min easy warm up run
1 min run hard
10 air squats
3min run easy
1 min run hard
10 push ups
3 min run easy
1 min run hard
30sec hold plank position
3 min run easy
1 min run hard
10 air squats
10 min cool down run
Barb demonstrates her creative use of child in lieu of Kettle bell.
Happy training
Rayne
Main Set: High intensity intervals (treadmill, track, road or trail)
L3:
10 min easy running to warm up
1 min run hard
1 min run very hard
20 air squats
1 min run easy
1 min run hard
1 min run very hard
20 push ups
1 min run easy
1 min run hard
1 min run very hard
1 min hold plank position
1 min run easy
1 min run hard
1 min run very hard
20 air squats
10 min cool down run
L2:
10 min warm up run easy
1 min run hard
20 air squats
2 min run easy
1 min run hard
20 push ups
2 min run easy
1 min run hard
1 min hold plank position
2 min run easy
1 min run hard
20 air squats
10 min cool down run
L1:
10 min easy warm up run
1 min run hard
10 air squats
3min run easy
1 min run hard
10 push ups
3 min run easy
1 min run hard
30sec hold plank position
3 min run easy
1 min run hard
10 air squats
10 min cool down run
Barb demonstrates her creative use of child in lieu of Kettle bell.
Happy training
Rayne
5/23/08 Friday
Rest Day!
Catching a well deserved "safety nap". This is an important component of your over all fitness.
Have a nice long nap!
Rayne
Catching a well deserved "safety nap". This is an important component of your over all fitness.
Have a nice long nap!
Rayne
5/22/08 Thursday
Warm up!
Main Set: Power endurance
L3: 10 min Snatch test
L2: 6 min Snatch test
L1: 2 min Snatch test
- Snatch KB as many times as possible in the suggested time.
Choose your Weapon!
Happy Training
Rayne
Main Set: Power endurance
L3: 10 min Snatch test
L2: 6 min Snatch test
L1: 2 min Snatch test
- Snatch KB as many times as possible in the suggested time.
Choose your Weapon!
Happy Training
Rayne
5/21/08 Wednesday
Warm up!
Main Set: Strength
L3: 10 Rnds:
- 3 x Clean & Jerk
- 3 x Weighted Dips
L2: 6 Rnds
- 3 x Clean & Jerk
- 3 x Weighted Dips
L1: 3 Rnds
- 3 x Clean & Jerk
- 3 x Weighted Dips
Preparing for the fight!
Happy Training
Rayne
Main Set: Strength
L3: 10 Rnds:
- 3 x Clean & Jerk
- 3 x Weighted Dips
L2: 6 Rnds
- 3 x Clean & Jerk
- 3 x Weighted Dips
L1: 3 Rnds
- 3 x Clean & Jerk
- 3 x Weighted Dips
Preparing for the fight!
Happy Training
Rayne
5/20/08 Tuesday
Rest Day!
Troop 599 coming home from Weaver's Needle, Superstition Mtns, AZ.
Happy Rest Day
Rayne
Troop 599 coming home from Weaver's Needle, Superstition Mtns, AZ.
Happy Rest Day
Rayne
5/19/08 Monday
Warm up!
Main Set: Strength
L3: Dead Lift 10 x 1rm
L2: DL 6 x 1rm
L1: DL 3 x 1rm
-Work up to 1rep max then hit it the suggested number of reps, taking as much rest between
efforts as needed. Not so long that you get cold!
Courtney jumps in to the work out (pun intended)
Happy Training
Rayne
Main Set: Strength
L3: Dead Lift 10 x 1rm
L2: DL 6 x 1rm
L1: DL 3 x 1rm
-Work up to 1rep max then hit it the suggested number of reps, taking as much rest between
efforts as needed. Not so long that you get cold!
Courtney jumps in to the work out (pun intended)
Happy Training
Rayne
5/18/08 Sunday
Warm up!
Main Set: Aerobic Endurance Breath ladders
L3: 2 rounds of the following:
ladder 1: Burpees 1-10-1
ladder 2: KB swings 1-10-1
ladder 3: Dumb Bell Thrusters 1-10-1
ladder 4: Box jumps 1-10-1
L2: 2 rounds of the following:
ladder 1: Burpees 1-10-1
ladder 2: Dumb Bell Thrusters 1-10-1
L1: 1 round
ladder 1: Burpees 1-10-1
ladder 2: Dumb Bell Thrusters 1-10-1
Calamity Jane Jerks
Happy training
Rayne
Main Set: Aerobic Endurance Breath ladders
L3: 2 rounds of the following:
ladder 1: Burpees 1-10-1
ladder 2: KB swings 1-10-1
ladder 3: Dumb Bell Thrusters 1-10-1
ladder 4: Box jumps 1-10-1
L2: 2 rounds of the following:
ladder 1: Burpees 1-10-1
ladder 2: Dumb Bell Thrusters 1-10-1
L1: 1 round
ladder 1: Burpees 1-10-1
ladder 2: Dumb Bell Thrusters 1-10-1
Calamity Jane Jerks
Happy training
Rayne
5/17/08 Saturday
Rest Day!
Somewhere in the middle of Round 4...Good Times, Good Times!
Happy Rest Day
Rayne
Somewhere in the middle of Round 4...Good Times, Good Times!
Happy Rest Day
Rayne
5/16/08 Friday
Warm up!
Main Set: Strength
L3: 10 sets of 3 reps (Go heavy)
- Dead lift
- Front squat
L2: 6 sets of 3 reps (go heavy)
- Dead lift
- Front squat
L1: 3 sets of 3 reps (go moderate)
- Dead lift
- Front squat
What is a Burpee?
Start in a standing position.
Drop into a crouch, placing your hands on the floor.
Main Set: Strength
L3: 10 sets of 3 reps (Go heavy)
- Dead lift
- Front squat
L2: 6 sets of 3 reps (go heavy)
- Dead lift
- Front squat
L1: 3 sets of 3 reps (go moderate)
- Dead lift
- Front squat
What is a Burpee?
Start in a standing position.
Drop into a crouch, placing your hands on the floor.
Sprawl into the bottom of a push up.
Then back into a crouch.
Then back into a crouch.
Explode up and into the air jumping as high as you can.
Finish back in a standing position
Finish back in a standing position
That is one burpee!
Happy Training
Rayne
5/15/08 thursday
Warm up!
Main Set: Cardio Endurance
L3: 5 rounds x 5 events(1min/event) w/1min recovery between rnds.
- Box jumps
- Sumo dead lift high pull
- Air squat
- KB swing
- Jump rope
L2: 3 rnds, 1 min per event w/ 1 min between rnds
- Box jumps
- Sumo dead lift high pull
- Air squat
- KB swing
- Jump rope
L1: 1 rnd, 1 min per event
- Box jumps
- Sumo dead lift high pull
- Air squat
- KB swing
- Jump rope
See how happy training makes you!
Happy Training
Rayne
Main Set: Cardio Endurance
L3: 5 rounds x 5 events(1min/event) w/1min recovery between rnds.
- Box jumps
- Sumo dead lift high pull
- Air squat
- KB swing
- Jump rope
L2: 3 rnds, 1 min per event w/ 1 min between rnds
- Box jumps
- Sumo dead lift high pull
- Air squat
- KB swing
- Jump rope
L1: 1 rnd, 1 min per event
- Box jumps
- Sumo dead lift high pull
- Air squat
- KB swing
- Jump rope
See how happy training makes you!
Happy Training
Rayne
5/13/08 Tuesday
Warm up!
Main Set: Strength
L3: 10 rounds x 3 reps
Weighted pull ups
Weighted dips
L2: 5rounds x 3 reps
Weighted pull ups
Weighted dips
Weighted pull ups
Weighted dips
L1: 5 rounds x 3 reps
pull ups
Dips
Happy Training
Rayne
5/12/08 Monday
Warm up!
Main Set: "The Big 21" Adapted from coach Dan John (Power)
L3:
Clean and Press
Power Snatch
Power Clean and Jerk
- start with a moderate weight then
Reps and Sets…for each of the three lifts!
Opening Weight x 5
Add five pounds x 5
Add five pounds x 5
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
L2: The Big 16
- start with a moderate weight then
Reps and Sets…for each of the three lifts!
Opening Weight x 5
Add five pounds x 5
Add five pounds x 3
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
L1: The Big 10
- start with a moderate weight then
Reps and Sets…for each of the three lifts!
Opening Weight x 3
Add five pounds x 3
Add five pounds x 3
Add five pounds x 1
Rules for the Big 21, 16 & 10
1. All reps must be successful!
2. Start each rep from the floor
3. Do each rep under control-start with hips down, and fully extend!
Hapy Training
Rayne
Main Set: "The Big 21" Adapted from coach Dan John (Power)
L3:
Clean and Press
Power Snatch
Power Clean and Jerk
- start with a moderate weight then
Reps and Sets…for each of the three lifts!
Opening Weight x 5
Add five pounds x 5
Add five pounds x 5
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
L2: The Big 16
- start with a moderate weight then
Reps and Sets…for each of the three lifts!
Opening Weight x 5
Add five pounds x 5
Add five pounds x 3
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
L1: The Big 10
- start with a moderate weight then
Reps and Sets…for each of the three lifts!
Opening Weight x 3
Add five pounds x 3
Add five pounds x 3
Add five pounds x 1
Rules for the Big 21, 16 & 10
1. All reps must be successful!
2. Start each rep from the floor
3. Do each rep under control-start with hips down, and fully extend!
Hapy Training
Rayne
5/10/08 Saturday (unloading week)
Warm up!
Main Set: Power endurance
L3:
30 power snatchs followed by OHS
L2:
20 power snatchs followed by OHS
L1:
10 power snatchs followed by OHS
Happy Training
Rayne
5/9/08 Friday (unloading week)
Warm up!
Main Set: One Tabata
L1, L2 & L3
- Front squat (light weight)
Happy Training
Rayne
Main Set: One Tabata
L1, L2 & L3
- Front squat (light weight)
Happy Training
Rayne
5/8/08 Thursday (Unloading week)
Rest Day!
The "Air Squat" (or plain 'ol "squat")
Start/finish position
Bottom position
Happy rest day
Rayne
The "Air Squat" (or plain 'ol "squat")
Start/finish position
Bottom position
Happy rest day
Rayne
5/7/08 Wednesdy (unloading week)
Warm up!
Main Set:
L3:
30 Turkish get ups
50 push ups
L2:
15 TGU
25 push ups
L1:
10 TGU
15 push ups
Eric, OHS'n like a big dog
Happy Training
Rayne
Main Set:
L3:
30 Turkish get ups
50 push ups
L2:
15 TGU
25 push ups
L1:
10 TGU
15 push ups
Eric, OHS'n like a big dog
Happy Training
Rayne
5/6/08 Tuesday (unloading week)
Warm up!
Main Set:
L3:
50 hindu squats
50 hindu push ups
30 V- ups
20 x 15 sec L-sits
L2:
25 hindu squats
25 hindu push ups
15 V- ups
10 x 15 sec L-sits
L1:
15 hindu squats
15 hindu push ups
10 V- ups
5 x 15 sec L-sits
Desoto does box jumps...on command!
Happy Training
Rayne
What is fireground fitness?
The guiding principles I use to design the training contained on Firegroundfitness.com are a composite of assorted modalities. Thus far in life I have spent my time training for assorted athletics; football, track and field, military combat, ultra-distance triathlon, running and finally industrial athletics (Firefighting). These pursuits have given me numerous opportunities to consider what, and how to best prepare for the given challenge.
Many programs I have trained with employ general strength, power or body building concepts. Others focus on the principles of sport specificity so narrowly that broader fitness elements go undeveloped. This just does not work on the fireground.
Firefighting, as industrial athletics, challenges the body on many different levels and requires a diverse training approach that targets these elements in a balanced manner.
Strength = your ability to express maximal force, i.e. lifting a down firefighter or civilian.
Power = your ability to express maximal force in a minimal time, repeatedly i.e. rapidly turning a hydrant and clearing a hosebed.
Cardio-respiratory endurance = your ability to maintain any effort for a sustained period of time, i.e. dragging hose through a structure then pulling lath and plaster, rehab and repeat.
Recovery = your ability to maximize recuperation and tissue healing, i.e. eating good meals, getting plenty of sleep, reducing stress and taking long safety naps.
These four elements of fitness are central to the needs of firefighting. Training one without the other will leave you imbalanced and ill prepared for the multitude of demands that you will face on the fireground. Balance out your body, by training all modalities and you will find yourself stronger, faster, more powerful and with greater endurance.
My approach is simple: 4 week micro training cycle, 3 loading weeks followed by 1 unloading week. Training sessions are in a 2 days on 1 day off rotation allowing you to work around your shift schedule. The different modalities are trained in a random pattern with varying sets, reps and loads in order to prevent a plateau and boredom.
The bottom line:
#1 Stop piddling around when you’re in the gym. You’re there to work; get in, work hard, and get out!
#2 Stop checking yourself out in the mirror. You’re not all that. Moreover, it does nothing to improve your capacity for work!
#3 Do not sit around solving the worlds problems between sets. Do that on your rest days.
#4 You must train all aspects of your fitness; a focus on one without the other is a waste of your time.
Now, quit messing around. Go get yourself Fireground fit!
Main Set:
L3:
50 hindu squats
50 hindu push ups
30 V- ups
20 x 15 sec L-sits
L2:
25 hindu squats
25 hindu push ups
15 V- ups
10 x 15 sec L-sits
L1:
15 hindu squats
15 hindu push ups
10 V- ups
5 x 15 sec L-sits
Desoto does box jumps...on command!
Happy Training
Rayne
What is fireground fitness?
The guiding principles I use to design the training contained on Firegroundfitness.com are a composite of assorted modalities. Thus far in life I have spent my time training for assorted athletics; football, track and field, military combat, ultra-distance triathlon, running and finally industrial athletics (Firefighting). These pursuits have given me numerous opportunities to consider what, and how to best prepare for the given challenge.
Many programs I have trained with employ general strength, power or body building concepts. Others focus on the principles of sport specificity so narrowly that broader fitness elements go undeveloped. This just does not work on the fireground.
Firefighting, as industrial athletics, challenges the body on many different levels and requires a diverse training approach that targets these elements in a balanced manner.
Strength = your ability to express maximal force, i.e. lifting a down firefighter or civilian.
Power = your ability to express maximal force in a minimal time, repeatedly i.e. rapidly turning a hydrant and clearing a hosebed.
Cardio-respiratory endurance = your ability to maintain any effort for a sustained period of time, i.e. dragging hose through a structure then pulling lath and plaster, rehab and repeat.
Recovery = your ability to maximize recuperation and tissue healing, i.e. eating good meals, getting plenty of sleep, reducing stress and taking long safety naps.
These four elements of fitness are central to the needs of firefighting. Training one without the other will leave you imbalanced and ill prepared for the multitude of demands that you will face on the fireground. Balance out your body, by training all modalities and you will find yourself stronger, faster, more powerful and with greater endurance.
My approach is simple: 4 week micro training cycle, 3 loading weeks followed by 1 unloading week. Training sessions are in a 2 days on 1 day off rotation allowing you to work around your shift schedule. The different modalities are trained in a random pattern with varying sets, reps and loads in order to prevent a plateau and boredom.
The bottom line:
#1 Stop piddling around when you’re in the gym. You’re there to work; get in, work hard, and get out!
#2 Stop checking yourself out in the mirror. You’re not all that. Moreover, it does nothing to improve your capacity for work!
#3 Do not sit around solving the worlds problems between sets. Do that on your rest days.
#4 You must train all aspects of your fitness; a focus on one without the other is a waste of your time.
Now, quit messing around. Go get yourself Fireground fit!
4/5/08 Monday (unloading week)
Rest Day!
I can't even begin to explain.
Rest up!
Rayne
Loading: During a loading period you increase intensity, duration and/or weight in order to stress your system to create a physiological adaptation to the specific training you are doing.
Unloading: During an unloading period you reduce intensity, duration and weight, then increase rest i.e. take more naps. This allows you to recover from the stress of the loading period, absorb the good work you've accomplished and prevent overtraining and illness.
I can't even begin to explain.
Rest up!
Rayne
Loading: During a loading period you increase intensity, duration and/or weight in order to stress your system to create a physiological adaptation to the specific training you are doing.
Unloading: During an unloading period you reduce intensity, duration and weight, then increase rest i.e. take more naps. This allows you to recover from the stress of the loading period, absorb the good work you've accomplished and prevent overtraining and illness.
5/4/08 Sunday
Warm up!
Main Set: Power/endurance - "Melissa's Kettle Bell 500" start your engines.
This training session is courtesy of Melissa out of Tilton NH, this gal is hardcore as you will soon see.
L3: "Melissa's Kettle Bell 500"
-50 two hand KB swings
-50 goblet squats
-50 clean and press
-50 lunges
-50 snatches
-50 overhead step ups
-50 Single arm swings
-50 thrusters (alternate hands)
-50 wind mills
-50 TGU
L2: KB 300
-50 two hand KB swings
-50 goblet squats
-50 clean and press
-50 lunges
-50 snatches
-50 overhead step ups
L1: KB 100
-50 two hand KB swings
-50 goblet squats
Mike dropping into a horizontal MU
Main Set: Power/endurance - "Melissa's Kettle Bell 500" start your engines.
This training session is courtesy of Melissa out of Tilton NH, this gal is hardcore as you will soon see.
L3: "Melissa's Kettle Bell 500"
-50 two hand KB swings
-50 goblet squats
-50 clean and press
-50 lunges
-50 snatches
-50 overhead step ups
-50 Single arm swings
-50 thrusters (alternate hands)
-50 wind mills
-50 TGU
L2: KB 300
-50 two hand KB swings
-50 goblet squats
-50 clean and press
-50 lunges
-50 snatches
-50 overhead step ups
L1: KB 100
-50 two hand KB swings
-50 goblet squats
Mike dropping into a horizontal MU
Happy Training
Rayne
5/3/08 Saturday
Warm up!
Main Set: Aerobic endurance.
Conduct all rounds with out resting, move at a tempo pace (about 70-80% of max heart rate)
L3: 3 rounds of
-400m run
-25 kb swings
-800m run
-25 push ups
-1200m run
-25 air squats
L2: 2 rounds of
-400m run
-25 kb swings
-800m run
-25 push ups
-1200m run
-25 air squats
L1: 1 round of
-400m run
-25 kb swings
-800m run
-25 push ups
-1200m run
-25 air squats
Craig training OHS
Happy training
Rayne
Main Set: Aerobic endurance.
Conduct all rounds with out resting, move at a tempo pace (about 70-80% of max heart rate)
L3: 3 rounds of
-400m run
-25 kb swings
-800m run
-25 push ups
-1200m run
-25 air squats
L2: 2 rounds of
-400m run
-25 kb swings
-800m run
-25 push ups
-1200m run
-25 air squats
L1: 1 round of
-400m run
-25 kb swings
-800m run
-25 push ups
-1200m run
-25 air squats
Craig training OHS
Happy training
Rayne
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