Fireground Fitness: 9/23/09

9/23/09

Warm Up!

Main Set: (strength)
L3: (heavy)
5x5 Over Head Squat
5x5 Power Clean
5x5 Dead Lift
Then...
3 x 30 sit ups

L2: ( heavy)
5x5 OHS
5x5 Power Clean
5x5 Dead lift
Then...
3x 20 sit ups

L1: (Moderate)
3x5 OHS
3x5 power clean
3x5 Dead lift
Then...
3x 10 sit ups

Train Hard!
Rayne

Post loads to comments

3 comments:

Rayne Gray said...: 5 x 100 yard strides - did I mention that tapering makes me crazy; September 23, 2009 at 8:46 PM
Filthy said...: Level 3 for all.

Aimee:
-85lb. OHS
-95lb. Cleans
-185lb. DL

Dave:
-OHS-1st rd 135lbs...2nd&3rd rd 155lbs...4th&5th rd 175lbs(I think my form and confidence got better as I went on)
-205lb Cleans
-345lb DL

Val:
-45lb OHS
-65lb Cleans
-85lb DL

Val's first time doing all these lifts and she ended up with very good form on all.; September 24, 2009 at 3:11 PM
Rayne Gray said...: D-Lo,

with your OHS getting that strong for a 5x5, I imagine your Snatch is going to improve very quickly. We need to get together and train! Give me a ring.

Aimee - 185lb DL ~ Right On Sister!! strong work!

Val - Great starting numbers keep up the good work!; September 24, 2009 at 10:35 PM

Welcome to Fireground Fitness.

This blog has a deep archive of training sessions that will remain available for your viewing. However the content moving forward will not solely focus on fitness. Rather it will be a discussion of all things pertaining to capacity, effectiveness and survivability on the fireground.

Yours In Strength!

Rayne

_______________________

This forum provides examples of strength and conditioning for professional firefighters and affiliated individuals (this includes anyone who's serious about their physical performance). This training is hard and requires a committed attitude, make no mistake about it. Fighting fire is a very athletic and demanding occupation requiring equal parts strength, explosive power, endurance and tenacity.

This blog contains daily workouts tailored to the needs of the occupational athlete. I would submit to you that all athletes, law enforcement, military servicepeople, and of course firefighters will benefit tremendously from this form of strength and conditioning.

Be advised that these training sessions are very physically demanding and will put you in a “hurt locker” if not scaled and modified to accommodate your current level of fitness. I can not presume to address your personal needs, you must watch out for yourself and be realistic about what you can and cannot do. What I can tell you is this: You must put in the work and the fitness will follow.

If you have not been consistently training it is my recommendation that you start with the 28 day beginner progression. I have provided scaled examples in the workouts each day. Choose a training intensity that is scaled to your current level of fitness or suited to your personal training goals. The levels are defined here: Level 1, Level 2 and Level3 These are guidelines to help you scale your workload.

Disclaimer: The strength and conditioning outlined in this Blog are a very demanding form of training. Do not start any training program without first consulting your physician.

As a professional Firefighter, certified Personal Trainer and former Jarhead I am always striving to be better prepared for the rigors of “combat” wherever that may be. I hope that you share this ideology.

“Getsome!”

Rayne Gray

Please, do not hesitate to contact me with any questions, comments or concerns: raynegray@firegroundfitness.com