{"id":9940,"date":"2018-07-06T04:44:22","date_gmt":"2018-07-06T04:44:22","guid":{"rendered":"http:\/\/firerescuefitness.com\/?p=9940"},"modified":"2020-09-07T02:40:24","modified_gmt":"2020-09-07T02:40:24","slug":"functional-firefighter-crew-workout-option","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2018\/07\/functional-firefighter-crew-workout-option\/","title":{"rendered":"Functional Firefighter Crew Workout Option…"},"content":{"rendered":"

\"\"<\/a>I get a lot of emails asking for good workout options for the firehouse when on-shift. Working out on-shift is a major concern, you want to make sure you keep your body in good “fit for duty” condition but also want to make sure you have enough “left in the tank” to respond and perform in an actual response. \u00a0Over the last couple of years I have toyed with various workouts on shift; high intensity, heavy lifting, stretching only, and even some yoga. \u00a0I have found that interval workouts are not only the most effective but a great way to incorporate fireground movements (steps, crawls, sledges, drags, lifts, carries, and some core).<\/p>\n

Here is an example of a on-shift\u00a0workout that I did with my crew.<\/p>\n

Active Warm-up<\/b><\/u>
\n\"\"<\/a>Perform 2 circuits. \u00a0Set an interval timer for 35 seconds of movement with 5 seconds between to transition \u00a0(click the red link below to be taken to a video overview of the exercise).<\/p>\n

    \n
  1. Chops<\/a><\/li>\n
  2. Step back twist and reach<\/a><\/li>\n
  3. Spidermans<\/a><\/li>\n
  4. On floor knees side to side<\/a><\/li>\n
  5. X-overs<\/a><\/li>\n<\/ol>\n

    Foam roll for 3 to 5 minutes (click here for a good post about foam rolling for firefighters<\/a>).<\/p>\n

    Fire ground Interval Circuit<\/u><\/b><\/div>\n

    After completing the 2 active warm-up circuits perform the below exercises in a circuit 4 times.
    \nI like to set the interval timer for 35 seconds of work with 25 seconds of rest. \u00a0If you are just beginning intervals you may want to set the timer for 30 seconds of work with 30 seconds of rest.<\/p>\n

    \"\"<\/a><\/div>\n
      \n
    1. Aerodyne (if you don’t have an aerodyne you can use row machine or battling hoselines)<\/li>\n
    2. Jumping jacks or Weighted Jump Rope\/ Jump in-place<\/li>\n
    3. Stair Crawling \u00a0(bear crawl up the stairs then run back down)<\/li>\n
    4. Sledges on a tire (overhead and side sledges) or medicine ball slams<\/li>\n
    5. Core Exercise (plank, bird-dog)<\/li>\n
    6. Mountain Climbers \u00a0(or burpees<\/a>)<\/li>\n<\/ol>\n
      Perform this circuit 4x for a total of 24 minutes.<\/div>\n
      <\/div>\n
      Total workout time with the active warm-up is approximately 33 minutes.<\/div>\n
      <\/div>\n
      Feel free to interchange the circuits with your favorite active warm-up or fire ground exercises (please comment with suggestions).<\/div>\n
      <\/div>\n
      Stay safe and healthy,<\/div>\n
      Aaron Zamzow<\/div>\n
      www.firerescuefitness.com<\/a><\/div>\n
      \n
      \n<\/div>\n

      Need other workout options like the one above? \u00a0Take a look at the innovative FRF Ultimate Fire Rescue Athlete Workout Program. \u00a0Thousands of fire rescue athletes have accomplished amazing results with this program.<\/span> \u00a0CLICK Here for more information. \u00a0<\/a><\/span><\/strong><\/h2>\n

      Take a look at the results other Fire Rescue Athletes are getting with the<\/span> FRF Ultimate Fire Rescue Workout<\/a>\u2026<\/h3>\n

      \"\"\u00a0\u201cI happened to be on Facebook one day and Fire Rescue Fitness popped up in my newsfeed, I followed the link and found a wall full of different workouts. I followed the page and began trying anything new that was posted. I then saw \u201cThe Ultimate Fire Rescue Athlete\u201d program and after doing some reading about it I was hooked.<\/p>\n

      I started the challenge on January 1, 2016 at 118 lbs. I am now 121 lbs. The numbers don\u2019t really speak volumes compared to my success in my appearance and my abilities. My biceps gained one inch of muscle, which I really notice when I raise my arms to put my hair into a pony tail. My abdomen muscles are more defined now, than ever before. \u00a0When I first started I was able to run 5 km in 38 minutes and now I can run it in 32 minutes.<\/p>\n

      I really enjoyed the combination exercises; these are nothing like I have ever done before. I notice my endurance in just walking up large sets of stairs is no problem (even when carrying heavy things). I don\u2019t notice the extra weight of my gear and carrying a pack on my back to be a big deal anymore. I also can work harder and longer before losing my breath and feeling fatigued. This workout changed my life, I look forward to doing it again with alternative movements, I won\u2019t be caught exercising anymore because I now know that training is what I would rather be doing always changing, always improving. \u201c<\/p>\n

      Thanks Aaron and FRF! \u2013Lisa Charbonneau<\/p>\n

      \n

      Take a look at the results Doug Franklin achieved using the FRF Ultimate Fire Rescue Athlete Workout..<\/strong><\/h3>\n

      \"\"\u201cLast summer, at the age of 43, while training for my fourth marathon I experience pain in my knee that sidelined me. After visiting the with my doctor I was told that I no longer had a meniscus in my right knee and that arthritis was so severe that I needed to stop running. This was tough for me to handle. First, the pain was an issue. Second how was I going to stay fit for duty? Running, at the level that I was running burnt a lot of calories. Not running at all caused me to put on weight as well. I saw my weight climb to almost 200 lbs in just a few months.<\/p>\n

      I came across the Ultimate Fire Athlete Workout and thought I would give it a try.\u00a0I began the program on January 11th at 198 lbs. I had a 34 in waist. I just finished the 12 week program and I am now 170 lbs and have a 30 in. waist! 28 lbs weight loss and 4 inches!<\/p>\n

      I am in as good a shape as I ever was while running marathons and have added muscle in my arms, chest and abs that running never gave me. I have gained the strength and core balance that I need to do my job as a firefighter as well restored my cardiovascular fitness level.<\/p>\n

      I would also add that my knee is feeling wonderful. I did most of my cardio days on a bike or elliptical, I am able to do the sprint challenges and all of the overhauls no problem. The workout worked well for and with my knee pain issues. It also worked great with my schedule. I could get in and out and was also able to work it in while on shift.\u201d<\/p>\n

      Thanks Aaron for an Awesome Program! \u00a0\u2013Doug Franklin<\/p>\n

      Click Here to read more and\u00a0Get started today with the \u201cFRF Ultimate Fire Athlete\u201d downloadable package, and receive this cutting edge program along with $139.96\u00a0worth of FREE bonuses!<\/a><\/h4>\n","protected":false},"excerpt":{"rendered":"

      I get a lot of emails asking for good workout options for the firehouse when on-shift. Working out on-shift is a major concern, you want to make sure you keep your body in good “fit for duty” condition but also want to make sure you have enough “left in the tank” to respond and perform…<\/p>\n","protected":false},"author":3,"featured_media":9943,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[134,38,15],"tags":[274,311,307],"class_list":["post-9940","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardiovascular-fitness-firefighters","category-firefighter-fitness-program","category-firefighter-workout","tag-crew-workout","tag-firefighter-crew-workout","tag-fit-for-duty"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-2Ak","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2018\/07\/Functional-Firefighter-Crew-workout-Option.png?fit=800%2C800&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/9940","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/comments?post=9940"}],"version-history":[{"count":2,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/9940\/revisions"}],"predecessor-version":[{"id":12679,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/9940\/revisions\/12679"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/9943"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=9940"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=9940"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=9940"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}