Fireground Fitness: 4/26/15 Sunday

Warm up!

Main Set:
L3, L2 & L1:
3x5 Squat
3x5 Press
3x5 Dead Lift

Then...3x30 Push ups
3x10 Pull ups
3x10 Cossack Squats

Cool Down!

There is a Zen philosophy that states, "Before enlightenment, chop wood and carry water. After enlightenment, chop wood and carry water". In the context of fitness training and Firefighting in particular this quote informs us a great deal. Simply stated, in order to get to a high skill level you must do the work and once you have attained this skill you must continue to do the work to maintain.
So, wherever you are at in your fire service journey - whether a rookie, seasoned vet or a wannabe just beginning the adventure - you must chop wood and carry water!

Train Hard!
Rayne

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

4/26/15 Sunday

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