It doesn’t matter if you write it on paper or save it in the cloud or have it memorized.\u00a0 Without a plan of action your workouts will be half-assed and so will your progress.\u00a0 I see a ton of people do their “friends” workout.\u00a0 Why?\u00a0 Is it part of your plan to achieve someone else’s goal?\u00a0 \u00a0Set your goal, get a plan, and kick some ass.\u00a0 \u00a0Stop wasting time and getting frustrated.<\/p>\n
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<\/a>Got a program? Get the FRF R50 for FREE (click the graphic).<\/p><\/div>\n
GET Started with FRF Today!\u00a0 Enter the FREE R50 Challenge.\u00a0 Entry includes access to a FREE 50-day workout program along with eating guides and motivation. CLICK HERE.<\/b><\/a><\/p>\n #2 Mistake = Neglecting certain body parts (selective weight training).<\/strong><\/p>\n We all tend to focus on our favorite muscle groups.\u00a0 Most of the time these are the muscles you can see in the mirror (pecs, abs, biceps, quads).\u00a0 Overdeveloping these mirror muscles can lead to imbalances and injury.\u00a0 Make sure you plan and work on the posterior chain muscles (hamstrings, back, triceps, lower back) as much if not more than your anterior muscles.\u00a0 \u00a0You might be able to do 100 push-ups, but can you do that many pull-ups or body rows?<\/p>\n #3 Mistake= Doing “Ab” work not “core” work.<\/strong><\/p>\n Crunches and sit-ups might get your abs looking good but these movements will not do too much to improve your performance on the fireground and improve strength.\u00a0 All movements start with the core so you have to make sure you incorporate movements that will strengthen it.<\/p>\n Try to add one or two isolation moves to your workouts like the plank, side plank, glute bridge, and bird dogs.\u00a0 And to work your core make sure you are doing some full-body exercises like front squats, deadlifts, and standing (not seated) shoulder presses.<\/p>\n Do these core movements!<\/p><\/div>\n #4 Mistake= You’re resting too much (between sets and exercises).<\/strong><\/p>\n Powerlifters aside, a minute of rest or less should be used for all sets.\u00a0 Your total workout time should be an hour or less,\u00a0 this includes active warm-up and some recovery at the end.\u00a0 Look around the gym and you will see people wasting time; talking around the water cooler, checking their phones, or just sitting around.\u00a0 Don’t be that guy or girl.\u00a0 Keep your rest to a minimum and get through your workout quickly.\u00a0 The faster pace not only mimics the fireground but will also jack up your metabolism.<\/p>\n #5 Mistake (this is a big one)= You’re not working on your mobility and cardio conditioning<\/strong><\/p>\n I see this all the time in the firehouse workout rooms and in most gyms…\u00a0 People go right to the weights and start working out without any warm-up or active stretching.\u00a0 In those situations where you are crunched for time, I understand the rationale of skipping the warm-up.\u00a0 This however should not become the norm of your workouts.<\/p>\n A warm-up activity serves two major purposes-to enhance performance and prevent injury. A proper active warm-up will activate muscles you will use during your workout, improve the range of motion of your muscles both before and after your workout, and can improve body awareness and balance.\u00a0 Active warm-ups also enhance muscular performance and power. Studies reveal dynamic stretching before a workout can help you lift more weight and increase overall athletic performance compared to no stretching or static stretching.<\/p>\n To improve performance and avoid injury make sure you are actively stretching before your workouts and doing static stretching and foam rolling after.\u00a0 Even try some yoga, your mind and body will thank you. Click here for a great active warm-up example.<\/a><\/p>\n To improve your cardio conditioning you need to add some FRF afterburner intervals and\/or\u00a0 Tabata protocols at the end of your workouts.\u00a0 These are intervals that incorporate fireground movements (carries, crawls, slams, and stairs) that are set up in a circuit and performed at the tail end of a workout.\u00a0 These intervals or “afterburners” can improve your VO2 max and cardio recovery and help burn more calories.<\/p>\n![\"\"](\"wp-content\/uploads\/2019\/06\/dont-be-this-guy-300x300.png\")
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