And when I tell my answers, I’m usually met with some resistance. Of course, my favorites are the big three – squat, deadlift, and bench press – but there are some other important exercises that police officers need to start incorporating into their workout routine.

The long shifts and odd schedule make finding time to workout as a cop very tough. I’m always asked, “What are the best exercises for police officers?”

And when I tell my answers, I’m usually met with some resistance. Of course, my favorites are the big three – squat, deadlift, and bench press – but there are some other important exercises that police officers need to start incorporating into their workout routine.

Instead of just sitting around on the bench press doing rep after rep with a five-minute rest in-between, here are some of the best exercises, whether you’re a town cop, state trooper, or SWAT.

They were picked to not only help you spice up your routine, but to work on weak points that can actually hinder most police officer’s workouts, and therefore on-the-job performance, too. 

1. Sandbag Clean and Press

Start in a quarter-squat position with both hands gripping a sandbag and the sandbag resting softly on the ground.

Explosively stand up as you bring your elbows up, then sweep them under the sandbag so it rests on your chest.

Pause for a second, then straighten your arms up as you shoulder press the sandbag overhead. That’s one rep.

2. Partner Glute-Ham Raise

Kneel on the ground (preferably on some kind of mat) with a partner holding your lower legs down to the ground.

Keeping your core engaged slowly lower yourself (about two to three seconds) until you are in a push up position. Push yourself back up to the starting position and repeat.

3. Swiss Ball Knee Drive/Pike

Get into a push up position with your feet on top of a Swiss ball (stability ball) and your core engaged.

For the knee drives, simply bring your knees to your chest in a controlled motion, slowly returning back to the starting position.

For a more advanced variation, keep your legs straight as you drive them forward to form an inverted V with your body, pause for a moment, then return back to normal.

4. Walk the Plank

Start in a push up position with your toes on two weights or Valslides. Slowly walk your hands forward, one-by-one, as you try to keep your hips as straight as possible by keeping your core engaged throughout the entire movement.

For a more advanced variation, bring your elbows down to the ground and slowly walk your elbows forward, maintaining good hip control and core stability.

5. Bear-Hug Walks

Grab a sandbag, holding it across your chest, bringing your arms up to form a ninety-degree angle. Simply walk forward for thirty yards, turn around, and return to the starting position.

6. Offset Walking Sandbag Lunge

Start with a sandbag over one shoulder in the standing position. Take a step forward as you lower yourself until your back leg is about an inch off of the ground then push yourself back up to the starting position.

Repeat with the other leg as you walk straight forward. Switch shoulders that the sandbag will rest on after each set.

7. Inverted Row (One and Two Arms)

Lie on your back under a secured barbell with your hands gripping it at shoulder-width apart.

Pull your chest towards the bar, pause for a second, and bring yourself back down to the starting position.

For a more advanced variation only use one arm as you keep your core engaged and avoid any hip rotation.

8. Rope/Towel Pull Up

Hang a rope or towel on one side of a pull up bar. Grip the rope/towel with one hand and place the other in the standard pull up position.

Pull your chest towards the bar, pause for a second, then return back to the starting position. Switch hands after each set.

9. Landmine Press

Load up a barbell with a weight on one side, planting the other end in the corner of the room (if you don’t have access to a LandMine). Start with your left leg forward, slightly bent, and your back foot staggered in back.

With the barbell planted firmly in your right hand, drive your arm up and forward as you stabilize your core and avoid falling off balance. Pause for a second, then return back to the starting position.

10. Knee-to-Elbow Push Up Series

Start in the push up position and maintain quality core stability throughout these three different variations. Start by lowering yourself, pausing, and driving your left knee out to the side and making contact with your elbow. Then, return to the starting position. Complete one standard push up.

Next, drive your knee straight into your left elbow, pause, and then return to the starting position.

Complete one standard push up. Next, drive your left knee to make contact with your right elbow, pause for a second, and return back to the starting position. Complete one last standard push up. That’s one rep in the series. Switch the driving knee after each set.

Photo courtesy of Shutterstock.

The post The 10 Best Exercises for Police Officers appeared first on Breaking Muscle.

It’s your time to shut up, do more listening than talking, and earn your colleagues’ respect.

While thinking about this trial period, I wondered how amazing it would be to have the same thing in the gym. What if new gym members had to earn their respect before they could solidify their role in the gym? Their roles for their first year in the gym would simply be to master their craft.

Here are tips the new gym goer can take from the police and fire services’ rules for probationary members:

Respect

If you belong to a gym, you are part of something special. The fact that you have a gym membership is a luxury and you should respect that. There are people who do not have the privilege of belonging to a gym, yet there are current gym members who do not take it seriously.

Arrive Early

Arrive at the gym early to leave yourself plenty of time. If you’re following a workout that says it takes 45 minutes, know it can easily take you longer if you’re not prepared or don’t know where everything is.

Find the Senior Guy

A good senior gym member will be the best person to introduce yourself to. If he’s nice he’ll take you under his wing. He’ll tell you the rules of the gym, show you where the best equipment is, and share the most effective ways to get results.

Be Proactive

If you see weights lying around, pick them up. Wipe down your equipment after using it. Don’t just leave things for the gym staff. Be on top of it. I’m not saying to spend your whole workout cleaning, just don’t be that guy.

Don’t Get Complacent

In your probationary period as a gym member, don’t ever get complacent and feel like the learning is done. You’re just getting started. You should strive to learn something every time you walk into the gym.

Find a Mentor

This could be the senior gym member or a staff member. Most people will be honored to assist you, but you have to be vocal that you are looking for help – and most of the time you’ll have to pay for good help.

Know Your Role and Responsibilities

Your job is not to spot someone’s bench press if you’ve never bench pressed before. The same goes for giving advice. If you’re new to the gym, don’t start giving advice to everyone else.

Be Accountable

If you are new to the gym, then be prepared to hold yourself accountable. Most people somehow think that because you joined a gym, getting in there to exercise will be easy. It won’t. In fact, nobody is going to call if you don’t come in. Most gyms won’t care if you show up or not. You have to be the one holding yourself accountable.

Ask

It’s simple: if you don’t know something, just ask. We know who you are – you people looking at a piece of equipment as if it’s a torture device from the 1500s.

Lead by Example

Yes, I know, you’re new. So how can you be a leader? Well, no matter how new you are, there will always be someone less experienced than you. If you handle yourself in a professional manner and have a whatever-it-takes attitude, then you will garner some respect in your gym.

Don’t Try to Force Acceptance

You’re not going to be everyone’s friend the first day at the gym, nor should you try to be. Focus on what you need to focus on. It will happen naturally, and sooner than you know it, you and fellow members will be asking each other, “What are you hitting today?”

Leave Your Ego at the Door

Don’t walk into the gym and try to do more than you can handle or push yourself because you let your ego get the best of you.

Respect Your Elders

If they’ve been going to the gym for twenty years, they have most likely seen a thing or two. They’ve seen the trends come, go, and have stuck through it all. Have some respect for that.

Stay Fit

Yes, this is the reason you’re in the gym, but don’t just think of fitness as being so one-dimensional. If you are striving for a certain goal and reach it, then move on and set some new ones.

Stay Mentally Fit

Your job is not just to get into the gym, but also to learn about what you’re doing. You don’t need to dive into the anatomy and physiology of it all, but you should have your trusted sources, like Breaking Muscle (ahem) to stay up to date.

If You Are Frustrated, Tell the Staff

If you feel yourself feeling frustrated with your routine, do not hesitate to let someone know.

Have Fun

Being in the gym does not have to be all business. You should push yourself, but make sure you’re always having fun with your workouts or at least because of the results you’re getting.

Be a Team Player

While we respect the guy at the gym who has an awesome physique, no one actually likes him if he never talks or is a big jerk when you go up to him to see how many sets he has left.

Make Safety Your Priority

Going through an intense workout will mean nothing if you over-train or tear a muscle. All of your efforts can easily be thwarted with a four-to-eight-week, doctor-recommended rest.

Pay It Forward

Always use this philosophy once you get through your probationary period – because soon you will be the senior guy.

Photo 1 by Ludovic Bertron from New York City, Usa (Uploaded by russavia) [CC-BY-2.0], via Wikimedia Commons.

Photos 2-4 courtesy of Shutterstock.

The post 20 Pieces of Gym Etiquette You Can Learn From a Probie appeared first on Breaking Muscle.

Sometimes with just a couple of minutes to spare before, during, or after your shift, you have a decision to make: get a quick workout in or reach for the refrigerator. Not only will this workout rid all excuses, but it’s also a great one for any firefighter, police, or military to do if they are looking for a change in their routine.

The No-Excuse Workout for Fire, LEO, and Military

In our lines of work, we are often faced with less than adequate workout equipment (if any), and with little time to spare, excuses are prevalent. This workout can be done fifteen minutes before your shift starts or during a quick break.

Perform the following exercises in a circuit fashion, one right after another with no rest in-between. Complete as many sets as possible in fifteen minutes.

Inchworm – 5 Reps

Standing up tall with your legs straight (can have slight bend), bring your fingertips down to the ground and slowly walk your hands forward until you are in a pushup position, complete two pushups (that’s one more than what’s in this demo video), then walk your feet up back to the original position. That’s one rep.

Squat With Pause – 15 Reps

With your feet shoulder-width apart, core engaged, bring your butt back and down until your hips are aligned with your knees. Pause for a three-count and then bring yourself back up to the original position. If this is too easy, then grab a weighted object to hold close to your chest.

T-Push Up – 6 Reps (each side)

Start with your hands and feet shoulder-width apart and the crease of your elbow facing forward. Keep your core engaged as you lower yourself until your nose is an inch off of the ground. Push up to the starting position as you rotate your body to one side and extend that hand overhead, forming a T with your torso and arms.

Squat Jump – 15 Reps

Stand with your feet shoulder-width apart and lower yourself until you are in a quarter squat position, then explosively jump straight in the air. Land with soft feet by lowering right into the quarter-squat position with minimal force.

Elbow Plank-to-Push Up – 6 Reps (each side)

Start in a plank position with both elbows/forearms on the ground, then place one hand flat on the ground and push yourself up into the top of a push-up position, pause for a second, then bring yourself back down to the original plank. Repeat this process, alternating the hand you place down on the ground first

Side Plank – 10 Reps (each side)

Start out on your side with your elbow directly under your shoulder and your legs straight. Keep your core engaged as you drive your hip into the air, pause for a three-second count, then return to the starting position. Repeat these steps on your other side.

Diamond Push Up – 15 Reps

Start out in the top of a push-up position with your hands forming a diamond. Lower yourself until your nose is about an inch off the ground, then push yourself back up to the starting position.

Lunge Jump – 10 Reps (each side)

Start in a standing position. Take a step forward lowering yourself until your back knee is a couple of inches off the ground. Explosively jump up, landing back in the original position. That’s one. Complete all prescribed reps on one leg before switching to the other.

Bonus Workout – Deck of Cards

Grab a buddy or coworker, a deck of cards, and prepare for something a little tougher than Go Fish:

1. Pick a bodyweight exercise: my recommendation is either push-ups or squats.
2. Pick a card.
3. Perform the number of reps that you see on the card with the exercise you choose. Either: 2, 3, 4, 5, 6, 7, 8, 9, 10, Jack (11), Queen (12), King (13), or Ace (15).
4. Have your buddy pick a card and do the reps on the card.
5. Go through all the cards in the deck.

The post The No-Excuse Workout for Fire, LEO, and Military appeared first on Breaking Muscle.

Intervention Required

When this signal goes out, the Rapid Intervention Team (RIT) is activated to respond quickly and pull the endangered firefighter out of harm’s way and into a position of safety. All crews need to act like clockwork and mustn’t skip a beat because seconds are precious.

Experts say that a firefighter should transmit this call as soon as you feel like you’re in trouble since any hesitation can result in help arriving too late. The firefighter transmitting the Mayday message must be clear and concise, while all other radio traffic must cease because this can be the last time we hear them.

What Your Intervention Team Need to Know

The firefighter in distress is taught to say his LUNAR after he says, “Mayday.” LUNAR stands for:

• Location (where he feels like he is)
• Unit (what unit he is part of)
• Name (identification of himself)
• Assignment (what he was assigned to do during the time of distress)
• Resources (any equipment he needs to get out of his situation)

So it will go something like this:

Mayday, mayday, mayday! I fell through the first floor to the basement and I’m trapped. This is Engine-4 firefighter Jones. I was doing a search. I need the rapid intervention team and tools.

The endangered firefighter then activates his or her PASS device, which transmits a sound that will help the Rapid Intervention Team locate him or her. While a Mayday call is something firefighters never wish to say or have to deal with, they are prepared for the worst at all times. 

You Need to Make the Call

Everyone can learn from this call of distress and most could benefit from calling it in their own lives on occasion. There are times where we lose control of our lives and even though we realize we’re doing it and need an intervention, we rarely call for help.

A Mayday-worthy situation doesn’t have to occur from falling through a floor in a burning building, but can manifest itself in many different forms:

• Like the mother of two who has fallen into depression after gaining fifty-plus pounds since having her kids and having lost her sense of self.
• Then there’s the dad who works eighty hours a week, completely consuming himself with his job and having no time for his family.
• Even the physique model who has become completely obsorbed with trying to attain the perfect body, and on the outside looks great, but is never comfortable in her own skin.

Firefighters can lose their lives by not calling a Mayday soon enough. They might be too proud, embarrassed, or not realize the severity of the situation. Firefighters go into horrible situations regularly, and while there they need to ascertain if the call for help is warranted. Nothing ever goes smoothly when in a burning structure, so whether or not to make the call can be tough.

As a civilian your distressed situation might have been building up over a long period of time and be a lot less obvious than a fire. But the main rule to take out of this is that, just like firefighters, you should “call the Mayday as soon as you think you’re in trouble.”

Activate Your Rapid Intervention Team

You’re LUNAR will go something like this:

This is Mike. I am a forty-year-old lawyer working way too much. I’m unhealthy, unhappy, and although I am on par to become a partner in my firm, I feel like the floor has collapsed beneath me. I am in distress. I need to see my family more, exercise more, and get my life together because I am trapped.

Activate the Rapid Intervention Team in your life, whether it’s your own mind, your doctor, your personal trainer, or your loved ones. You may have called your signal early enough that you can get out of the distressed situation on your own – or you may need help getting out. Either way, if you don’t call the Mayday, you may never make it out alive.

Photos courtesy of Shutterstock.

The post What Firefighters Know About Asking for Help That You Don’t appeared first on Breaking Muscle.

Instead of filling your workouts with exercises that will not translate onto the fire scene, pack them with these important movements. I’ve outlined the best exercises for firefighters that will increase your strength and power, prevent injury, and maybe even help you look good on the beach, too.

Farmer Walks

You will have to carry stuff around the fire scene whether it is a toolbox, saw, or hose. Don’t ever let your grip be your weak point. Some of the strongest people I know also have grips that will make you scream while shaking their hands. And don’t be surprised if some of your personal records actually go up in your bench press, deadlift, and other exercises once you start working your grip.

To execute: Stand straight up with your core engaged, shoulders back, and a weight in each one of your hands. This can be done with a trap bar, a dumbbell in each hand, or a weight plate in each hand. Walk at a normal pace to an endpoint. Keep strict form and avoid slouching or having your shoulders dip forward.

Recommended Sets/Reps = 3×20 Yards

Object Carry Up Stairs

Whether you’re fighting a high-rise fire in New York City or going up a two-story home in California, you will be going up stairs and you will never be empty-handed. This exercise will condition your legs to fight the demands that stairs can put on your body.

To execute: Stand at the bottom of a flight of stairs with a dumbbell in each hand or an object over your shoulders. Stand up tall with your core engaged. Walk as you normally would with one foot after another until you get to the top of the stairs, then turn around and go back to the starting position.

Recommended Sets/Reps = 5×1 (flight of stairs)

Sled Drag Series

Stretching a hose line and pulling a victim out of a fire puts a huge demand on your body. By doing this exercise with varied grips and stances, you’ll work all of the important muscles to execute this properly. Drags are also great because they doesn’t put a huge demand on your body and won’t leave you too sore.

To execute:

• The backward sled drag is done with both hands facing each other, gripping a rope that is attached to a sled (or weight plates). Simply take a step backward, one step at a time for the desired distance.
• The lateral sled drag is done one side at a time. While gripping the rope with one hand, arm fully extended, take one step at a time for the desired distance.
• The forward sled drag is done with your both hands gripping the rope, arms fully extended in back of you. Be sure to keep a 45-degree angle from the back of your head to your heels. Drive your legs forward in a marching motion as you maintain the angle in your back and make your forward progress.
• The overhead sled drag is meant to simulate the firefighter pulling hose off of the fire engine. With the rope over your one shoulder lean forward with your core engaged and make your forward progress.

Recommended Sets/Reps = 3×20 Yards

Overhead Press

This will strengthen your shoulders for when you have to vent a window or pull ceilings. Your shoulders are usually the first thing to fatigue.

To execute: Grasp a barbell with an overhand grip, feet shoulder-width apart, and elbows tucked in tight to your body. Drive the bar up until your arms are fully extended, and your head is driven between your arms. Pause for a slight moment, then in a slow and controlled manner bring your head back and return the bar to the starting position.

Recommended Sets/Reps = 3×10

Squat

Squatting is a movement you do everyday and also one of the leaders in strength and muscle development. This exercise will help reduce your chance of injury and should be a staple in all firefighter workout programs.

To execute: Set up a barbell on the supports of a squat rack. Step underneath the bar, squeeze your shoulder blades together, and let the bar touch your upper traps. Grab the bar with your hands as close together as is comfortable. Nudge the bar off the rack, take two steps backward, and stand with your feet a bit wider than shoulder-width apart, toes turned slightly outward. Take a deep breath and bend your hips and knees, lowering your body as far as you can (try to squat to where your thighs are below parallel to the floor). Explode back upward to the starting position. That’s one rep.

Recommended Sets/Reps = 3×6

Weighted Chin Ups

The chin up will hit a lot of the important upper-body muscles. The chin up puts a lot less stress on your shoulders than the pull up, and will ensure that when the sun’s out, the guns will be out. Don’t worry about doing bicep curls if you have a solid chin up routine as part of your program. You can use a weighted belt, a dumbbell between your legs, or a weighted vest to add resistance to the exercise to make it more difficult.

To execute: Standing below a pull up bar, grasp it with an underhand grip as your arms are extended. With your core engaged, pull yourself up until your chin reaches the height of the bar. Slowly lower yourself until your arms are fully extended again. That’s one. Repeat and avoid using a kipping motion or bringing your knees up to help you along the way. For this exercise, the more you kip, the less weight you should be doing.

Recommended Sets/Reps = 3×8

Deadlift

The deadlift is such a powerful exercise and translates perfectly to the fire scene. Whether you’re picking up a previously engulfed washing machine or a victim, you will be picking things up and putting them down. Once you truly master the deadlift, I promise you that you will never pick something up the same again.

To execute: Stand over the bar with your feet hip-width apart. Keeping your lower back in its natural arch, crouch down and grab the bar overhand, your hands about shoulder-width apart. Your shoulders should be directly over or even a little behind the bar, and your eyes should be focused straight ahead. Driving with your legs, straighten your hips and knees, pulling the bar to hip level as you come to a standing position. Reverse the motion to return the bar to the floor. That’s one rep.

Recommended Sets/Reps = 3×5

Dips

Dips are the perfect upper-body exercise that works some major muscles and will benefit you on the fire scene. Whether you’re hoisting yourself up through a window or over a ledge, the movement will be the same. This will benefit you more than the bench press because you will rarely, if ever, be on your back on the ground pushing something straight up.

To execute: With two hands grasping a dip bar, keep your elbows in tight touching your sides and core engaged. Lower yourself slowly until your arms form an “L” or a ninety-degree angle. Once you hit this angle, drive yourself back up until your arms are fully extended and repeat.

Recommended Sets/Reps = 3×6

Medicine Ball Slam Series

Whether you’re using your axe to vent a roof or you’re trying to force a door open, you will need to have rotational explosiveness to execute properly. Instead of doing exercises like crunches, this medicine ball series will work your abs in multiple planes of motion while increasing your power and strengthening your core.

To execute:

• The overhead med ball slam begins by standing holding a medicine ball over your head. Explosively slam the ball downward to the ground right in front of your feet. Catch the ball as it comes up and return to the starting position. Repeat for the desired reps, as you slam the ball as if you’re trying to break a hole in the ground. Keep your core engaged as you move and watch out for your feet.
• For the lateral med ball toss, stand holding a medicine ball in front of you with arms extended. Rotate your hips and powerfully throw the ball into a nearby wall. Catch the ball and reverse the motion to return to the starting position. That’s one rep. Complete all prescribed repetitions on one side before switching.

Recommended Sets/Reps = 3×10 (each)

If you want a long healthy career as a firefighter and care about increasing your performance, then you should reevaluate what you’re currently doing. Incorporate these exercises first when you build your workout program, and then plug in other exercises around them.

Even if you just do these exercises and nothing more you will see some great gains in your firefighting performance. Start doing movements that matter, the ones that will keep you alive longer.

Photo courtesy of Shutterstock.

The post The Best Exercises for Firefighters appeared first on Breaking Muscle.

Back pain is one of the most common forms of injuries, so it should not come as a shock that it is common among firefighters, too. The physical demands, coupled with previous injuries, and unhealthy habits will not only hinder a firefighter’s performance on the job, but can lead to an early retirement.

A Back Injury Waiting to Happen

As a firefighter, for a 24-hour period, if you’re not working, then you’re sitting and waiting to work. Whether it’s the zero-to-100mph within seconds or the sedentary bouts between things hitting the fan, an unhealthy back is a recipe for disaster.

You can experience back pain when lifting a tool, patient, or dragging a hose line – or simply when you’ve been sitting too long and a prior strain kicks in.

The best thing a firefighter can do to avoid back pain is to prevent it from happening to begin with.

We all know that the core is important, yet we tend to avoid all things core when we’re at the gym. Then once we leave the gym, our diets do not reflect that of someone who is core-conscious. Then our shift starts, and it’s all downhill from there.

The following tips can help firefighters inside the gym, outside the gym, and at work.

Inside the Gym

The goal is to do functional lifts that mimic the movements you do on the job. Every lift should be focused on working the core in every plane of motion that it moves in.

Deadlifts: Stand with your feet shoulder-width apart, holding a bar at hip level in front of you. Keeping your lower back in its natural arch, bend at the hips and slightly at the knees until your upper body is parallel to the floor. Reverse the motion to return to the starting position. That’s one rep.

Glute Bridge: Lie on your back with bent knees and a barbell on your upper thighs. Push your feet into the ground as you squeeze your glutes and raise them until there is a straight line from your knees to your chin. Hold for a second and then return to the starting position.

Push Up: The pushup, executed correctly, is essentially a plank but better. Lie face down with your legs and arms extended in front of you, feet and hands shoulder-width apart. Your abs should be braced (as if someone is going to come and kick you), elbows back, and feet facing forward.

While keeping a straight line from the back of your head to your heels, lower yourself until your nose is an inch from the ground. Once there, explosively push yourself back up to the starting position.

Russian Twists with Medicine Ball: Grab a medicine ball. Sit with your legs in front of you, bent at the knees. With the ball in your hand, lift your feet about an inch off of the floor, so that you are balanced on your butt. Twist your entire upper body to the left. Now twist right past the starting position, so that you are now facing the opposite direction. Try to keep your feet off of the floor throughout.

Back Extensions: On a 45° raise (or back extension machine) come up until the back of your head is aligned with the heels of your feet as you stay neutral and never hyperextending your back.

Outside of the Gym

A major key to fighting against back pain will be to follow a good diet to avoid any excess weight. Most people will add extra weight to their joints and muscles, causing everything to work harder and imbalances to become more pronounced, which can all lead to injury.

Outside of the gym, try focusing on activities that can actually help speed up the healing process and loosen you up. A personal favorite is yoga, but even a light jog will help put your body into healing mode, not to mention burn some extra calories.

At Work

Once you’ve done all the preparing outside of work, do not take your back for granted once you get there.

Proper Lifting: When you’re on a fire call lugging things around, this is where doing functional exercises really benefit. Doing lifts like deadlifts, farmer’s carries, and twisting exercises should make your work routine a piece of cake. Recall your proper exercise form with every movement you do inside of the firehouse.

Personal Protective Equipment: If you’re wearing your SCBA be sure to loosen up the top straps, when applicable, to change the point of contact and relieving some pressure from your back. Also, when applicable, take your equipment off as soon as the scene is safe, rather than lugging all of it around.

Don’t be a tough guy. If you’re embarrassed or you let your ego get in the way you will get injured. If you need a hand, ask for one.

Back injuries might be common, for both those working in the firehouse and those who don’t. But they don’t have to be inevitable for anyone if you take the proper preemptive steps.

Photos courtesy of Shutterstock.

The post Look After Your Back: Preventative Measures for Firefighters appeared first on Breaking Muscle.

It can seem impossible to not only find good apps, but also to actually use them consistently. Think about it, if I told you to go look for a fitness app to download right now, how would you go about doing it?

The fitness app industry is booming. Companies are trying to be where people are all day long – on their phones. So, instead of aimlessly scrolling through social media, you can pull out the best piece of workout equipment you have – your phone. Whether your phone acts as your personal chef, personal trainer, GPS, fitness tracker, or fitness diary, using the right apps can help you reach your goals faster than just doing it on your own.

If you want five apps that will cover every aspect of your fitness here are our choices:

Best App for Goal Setting: Lift

With anything you do in fitness, if you don’t actually set goals then you will be less likely to stick with it and see results. The Lift app helps you build healthier habits by providing you guidance along the way to your goals.

You start off with picking a habit you’d like to work on. In this example, I chose “Drinking More Water.” Lift then let’s you set reminders and track your goal. Every goal you set is public and other users can cheer you on, provide encouragement, or even hold you accountable to keep you motivated.

Next Steps:

1. Address what part of your fitness journey is toughest, i.e. diet, going to the gym frequently, or smoking.
2. Only choose two or three habits to address at one time.
3. Get some of your friends involved to download the app and help cheer you on. It’ll mean more to you to have them on there.
4. Pick a time everyday to check-in to the app and set reminders beforehand so you don’t forget.

Unlock you potential. Change your life with Lift.

Best App for Nutrition: Yummly 

I think we all know by now that without a healthy diet, the best workout program in the world will get you minimal results. The problem is most people don’t know where to start. Should you do paleo, low-carb, or vegetarian? And then once we choose, we get bored because we end up eating the same five meals taught to us by a friend who talked us into switching our diet in the first place.

Yummly let’s you browse personalized recipe recommendations, find ones that match your diet preference, and build your grocery list. Not only does the app list all of the recipe ingredients, it also shows you how many calories are in it, and how long it takes to prepare.

Next steps:

1. Choose which diet you’re going to be following.
2. If you’re not going to follow any particular diet, that’s fine, type in “healthy” in the search bar and over 211K+ results will pop up!
3. Start building your healthy grocery list
4. Use this for all of your meal planning.

Discover the world’s recipes at Yummly.

Best Apps for Workouts: Gain Fitness 

Ever wanted a personal trainer? Well, Gain Fitness is your very own digital personal trainer that will set you up with customized workouts to help you reach your goals. The workouts will progress, never get boring, and keep you seeing results – just like having a personal trainer in your pocket. The best part is that you don’t even need to go to a gym to do the workouts.

Next steps:

1. Designate when and where you’ll be doing your workout, i.e. at home (once a week), in the gym (every time), or just on rest days.
2. Choose a difficulty level and address an area you want to work on i.e. Fat Loss, Muscle Gain, etc.
3. Track your results!

Start your workout with Gain.

Best App for Cardio: MapMyRun

If you enjoy running, jogging, or walking or want to get into any of those, you will love MapMyRun. Not only does it track everything so you can see your progress, but there’s an awesome community of people to interact, compete, and become friends with. MapMyRun has tapped into a great social aspect by allowing users to share about a run they did to their social media sites.

Think of it as your running diary, offering GPS tracking, time logs, daily activity, and calories burned, and that can all be done while you’re listening to music, on the phone, and going about your daily routines.

Next Steps:

1. Pick one or two days a week to go out for a run or jog.
2. Choose a route that you know and get comfortable with that at first.
3. Once you get comfortable use the app to explore new running routes.
4. Start tracking your daily activities as well to actually put an actual number to how active you are throughout the day.

Make every mile count with MapMyRun.

Best New App: FitTag

If you have ever felt overwhelmed by dog videos, political rants, and weird memes on social media, then FitTag could be the place for you to start hanging out. The app builds a place for you to go if you just want to be around fitness-minded people.

The mission of FitTag is to create a visual guide for everything healthy going on around the world. FitTag uses their #100FitDay Challenge to see if users can capture a healthy moment they’ve experienced each day for 100 days. Users can share workouts, diets, and recipes, while getting tips along the way helping them to reach day 100.

Next Steps:

1. Each day capture a photo or video of you making a healthy choice.
2. Encourage friends to take the challenge to see who can last until the end.
3. Inspire everyone around you.

Discover new fitness at FitTag

If you’ve ever said, “I don’t have time,” “Working out is boring,” or, “I don’t know what to do,” then fitness apps can do a great job for you in squashing all of those excuses. But don’t get paralysis-by-analysis when it comes to choosing one. Use apps as tools in your toolbox to help keep you on track, discover new ways to get fit, and inspire those around you.

The post The 5 Best Fitness Apps appeared first on Breaking Muscle.

As an emergency responder there is a lot of uncertainty when you clock into your shift. In fact, only one thing is pretty certain – you will get hungry and have to eat.

Unfortunately, as first responders, we are limited to what we can eat because of busy days, sparse selection, and the peer pressure that comes with the territory. We have to be cognizant of what we are putting into our bodies because our performance can be adversely affected. It’s like the analogy goes: if you owned a Lamborghini you wouldn’t put the cheap fuel into it, so why would you do the same to your body by filling it with junk food? Well, in the emergency responders case the “Lamborghini” can actually save peoples lives, so premium fuel is a must.

The Warrior Twenty

The best diets and workout programs are the ones that fit best into our lifestyle. Focusing on the right meals that are loaded with nutrients, vitamins, and minerals will help promote muscle growth, mental longevity, recovery, and muscular and cardiovascular endurance.

The following foods are called the “Warrior Twenty.” These are the foods that should fill your kitchen. There’s something to be said about the actual amount of different foods in your refrigerator. Take a peek inside the kitchen of any Olympic or elite athlete and I can guarantee that the variety of different foods they eat is not a lot. So whether you’re at the firehouse, the police station, or simply have a cooler in your car, the same rules should apply. These twenty foods will help you build more muscle, power, and endurance, and help cut some extra fat.

It may not be the most elaborate diet, but it’s simple. Being simple makes it easier to stick with and, more importantly, sticking with something consistently makes it a habit. The formula is even easy, too. The more you stick with eating just these twenty foods the better. If you add more variety to the twenty, then you will most likely be moving away from your goal.

Protein

Most people don’t consume enough protein, which hinders the muscle building and repairing process.

1. Whole Eggs: Eat whole eggs, not whites. Look for the words “free range,” “cage-free,” or “omega-3” on your egg cartons.

2. Lean Meats: Chicken, turkey, lean cuts of pork (like tenderloin), beef, along with wild game (buffalo, venison, elk, ostrich, rabbit).

3. Fatty Fish: Salmon, mackerel, sardines, and anchovies can help to increase mood during your long shifts and stressful calls.

4. Fermented Soy: This produces natural antibiotic agents to increase the body’s resistance to infections.

Legumes

The following are excellent sources of fiber, which can help you feel fuller for longer, control blood sugar, and prevent cravings when everyone else on your shift is getting second helpings.

5. Beans: Small red beans, kidney beans, chick peas, and black beans are all loaded with magnesium, iron, zinc, and potassium.

6. Lentils: Low in calories and perfect for reducing your chances of heart disease.

Vegetables

Loaded with vitamins, minerals, and fibers. Seems like Mom was onto something when she used to make you eat all of them before leaving the dinner table as a kid.

7. Tomatoes: They can help with connective tissue strength and even help to improve vision.

8. Spinach: Packed with Vitamin K, which contributes to building stronger bones.

9. Cruciferous Vegetables: Packing your plate at the firehouse with broccoli, cabbage, cauliflower, or Brussels sprouts will leave you feeling fuller longer in-between meals.

Fruits

Fruits are rich in vitamins, minerals, and fiber just like their cousin Veggies.

10. Avocados: Studies have shown that avocadoes can reduce cholesterol and even help you burn fat.

11. Citrus Fruits: Oranges and grapefruit are packed with vitamin C, which will help you avoid sick days and keep your immune system in top shape to keep you performing at 100%.

12. Berries: Raspberries, blueberries, blackberries, strawberries, and cranberries can keep your memory strong.

Starches and Whole Grains

These are your energy creators. Other diets that have you avoid carbohydrates are not meant for anyone who has a physical job.

13. Sweet Potatoes and Yams: These act as your body’s storage tank for energy. You better have just the right amount of energy if you’re going to be fighting a fire or chasing after a perp.

14. Quinoa: High in protein, but more importantly, high in riboflavin, which has been shown to reduce the frequency of migraines. If there’s someone who deals with enough migraines, it’s emergency workers.

15. Amaranth: A great solution to having more fiber since it contains three times more than wheat.

Healthy Fats

Eating the right ones can help control your hormones, which is important for obvious reasons.

16. Nuts: Walnuts, almonds, cashews, pecans, and pistachios can all help reduce inflammation and even lead to a better mood and mental process. Can also be eaten in nut butter form.

17. Seeds: Flax, hemp, chia, and pumpkin all contain good fats that help you feel fuller for longer.

18. Extra-Virgin Olive Oil: This is high in antioxidants and the healthy monounsaturated fats, which can help to control your cholesterol.

Drinks

19. Water: Water makes up approximately 70% of our body and is crucial for every metabolic process. I suggest carrying around a gallon of water while you’re at work, especially on hot days when your uniform a

nd gear will cause you to lose more water than normal.

20. Green Tea: A chemical in green tea called EGCG can help lower cortisol (your stress hormone) and increase your immune system after long shifts.

This Warrior Twenty is perfect for anyone who has ever struggled with diets or finding good balance with their nutrition. By focusing on foods that you can eat versus avoiding foods that you cannot, you’ll increase the chance of sticking with the diet. This will have many benefits – making you look good, feel good, and have a healthy career.

References:

1. Rooney, M. “Warrior Cardio – The Revolutionary Metabolic Training System For Burning Fat, Building Muscle, and Getting Fit.” HarperCollins. New York. 2012

Photos courtesy of Shutterstock.

The post The Best Diet for Firefighters and Police appeared first on Breaking Muscle.

Listening to the radio communication on the fire scene that day sent chills up my spine and really put into perspective the danger of the job. Sometimes we take these dangers for granted, but there have already been 33 firefighter fatalities so far in 2014.

As a firefighter, sometimes you are put in a situation that could not be avoided. No two fires are the same, no two police calls are the same, and no two military operations are ever the same. In emergency services, the only thing you can do is be prepared and never let your physical conditioning be the reason you’re put in a bad place.

Firefighters Walsh and Kennedy were met with horrible conditions and put in an unavoidable situation. While I wanted to share this with the Breaking Muscle community and show my respect to these heroes, I hope this makes you think about one of my favorite concepts in life.

The Get-Toer Versus the Got-Toer

“Ugh, I’ve got to [fill in the blank] today,” said the Got-Toer

“You don’t got to, you get to,” replied the Get-Toer.

For some the fill-in-the-blank might be a workout, going to a job, attending a family event, or watching the kids. Simply put, the Got-Toer sees everything as a chore or a burden, almost like someone is holding a gun to his or her head and saying, “Come on, you’ve got to do this.”

But the Get-Toers realize that every time they workout, go to work, or see their family, they are privileged and fortunate enough to get to do it. The Get-Toer only does things that he or she enjoys doing. Being a Get-Toer, you don’t have money or having the best abs on the beach as your end-goal, you have a privileged mindset and are looking for overall quality of life. I’d rather be 100% happy with everything I do during the day, than to wake up punching the alarm clock saying, “Ugh, another day of work.” And I can guarantee that firefighters Walsh and Kennedy (pictured below), despite the risk of the job, loved what they did everyday.

How to Get a Get-Toer Mindset

1. Assess

Think about all the times in the last week you thought, “Ugh, I’ve got to _____ today.”

2. Find the Positive

Look for the upside in every situation. “I’ve got to workout today!” No, you’re fortunate enough to be able to workout. “I’ve got to go to work.” Please, be grateful you have a job, fool, so either suck it up or get a new one.

3. Get Rid of the Negativity

There are always people around who will pull you down. Disassociate yourself from them as quickly as possible. Getting rid of people hurts, but it’s imperative for your self-development. You must also stop doing the things that are causing negative thoughts. Take a step back and examine which tasks are causing these feelings.

4. Share Your Newfound Positivity With Others

Once you find that inner balance, then share it with others. If you hear someone who sounds like a Got-Toer, do what you can to enlighten him or her on your newfound outlook on life. People appreciate positivity, and the more you share it with others, the more you are enforcing it with yourself. You’ll never hear people say they don’t want to hang around someone who is too positive.

Homework: Your Obituary – Two Ways

At the end of your life you will have an obituary written about you. In it, your life’s work will be summed up. Your assignment today is to write your own obituary – but you’re going to write it two different ways.

If you do this authentically, you’ll find this exercise powerful and one of the more important ones you will ever do. By writing these out, you’ll see all of the amazing things that can happen when you make the right choices and have a positive mindset – as opposed to living a life you’re always intending to live, full of I’ll-get-to-it-tomorrows.

The horrible events like that of these fallen heroes should serve as a reminder to the rest of us. A reminder that life is fragile and those minor things we complain about are just that – minor. It will be sad to read the obituaries of the two firefighters because of all the life they will not get to live, but I am confident they were on the right path to living a life they loved.

The Boston Fire Department is in our hearts. It’s people like this that keep us safe and allow us to get to go home safe to our families. Thank you.

Photo 3 courtesy of Shutterstock.

The post Get to It: A Lesson in Positivity Through Fallen Heroes appeared first on Breaking Muscle.

“I’m too tired after work to workout.”

“I can never get on a consistent schedule.”

We’ve all heard these excuses for not going to the gym. At some point, as members of law enforcement or firefighters, we might have even used one or two ourselves (okay, probably all of them).

Actually, let’s do a quick exercise and don’t give me any excuses. There are only two exercises in this whole workout, so just follow me step by step here.

Warm Up

Clear your mind.

First Exercise

Answer the question: How many times have you been to the gym this month and when was the last time you went?

Second Exercise

Admit you have a problem.

Cool-Down

Prepare for a change.

Now I know it’s hard. Trust me, I know. That feeling that you get as your shift comes to an end and you feel like you got hit with a ton of bricks, when the only reps you intend on doing are a superset of snores and pillow drools – I know that feeling. And I know the gym is actually the last thing on your mind. But you’re okay with this, and you brush off exercising because you know you’ll get around to it soon enough.

But it’s not okay, and if you don’t admit that you’re in this cycle, then you’ll never make a conscious effort to get out of it. Nobody is above the law when it comes to breaking bad habits – not even you officer.

How to Break the Cycle of Bad Habits

The key to getting out of this unhealthy cycle is to slowly break some of these bad habits that come with the nature of the job. Below I’ve outlined three of the most common unhealthy habits for police officers and firefighters and how you can start making healthy changes today.

Bad Habit #1: Insufficient Sleep

Long shifts and restless nights can adversely affect your decision-making processes, resulting in impulsive behaviors that could be dangerous on the job. It can also lead to depression, lower testosterone, weight gain, forgetfulness, and heart disease.

This is by far the hardest thing to fix, and to be honest you can go your whole career and never know what a good night’s sleep is. My dad worked the midnight shift for 25 years and he still hasn’t adjusted to a normal sleep schedule. Here are some tips you can try:

Be consistent. No matter how obscure the time of day that you go to sleep, be consistent with it. You cannot go to bed after a midnight shift one day, then the next day sleep right before you go in. As unorthodox as your schedule may be, if you’re consistent, then your body will eventually adjust.

Flip it. If you’re working the midnight shift then you have to try your best to reverse your schedule. So for a normal 12:00pm-8:00am shift I would suggest waking up at 10:30pm to go to work and not sleeping until 4:00pm (at the latest) upon returning from work.

Smart napping. Naps can be a great way to recharge, but you have to be smart about them so you can stay on schedule with your natural sleep-wake rhythm. A nap is not three or four hours long. That’s called a bad nights sleep. Avoid that at all costs. I’ve found twenty to thirty minute naps throughout the day are the best.

Blackout curtains and noise. If you have to sleep during the day, then be sure to invest in blackout curtains to block out any sunlight. Since it’s daytime and people are going about their day, dogs are barking and neighbors are being loud. it can pose a real threat to your rest. Try masking the sounds with a fan, using earplugs, or listening to the smooth sounds of the oceans waves crashing at the shoreline with one of those machines. But do whatever you need to do to avoid all noise and light during the day.

Bad Habit #2: Too Much of the Wrong Food

Second helpings of meals are commonplace in the firehouse. Actually, I’ve never heard someone say the words, “Nobody can have more then one helping.” And if you’re not eating in, then you are most likely ordering out. This not only limits your healthy choices, but also makes that little part of your brain that separates what is right from wrong give in to temptation. Here are some tips for changing your eating habits:

Pack your meals. By bringing your food for the day you will know exactly what’s going into your mouth, control the portion size, be able to track everything, avoid temptation, and save money.

One dish, then sink. For the days that you are not packing your meals, eat one plate of food and that’s it.

Zero snack policy. Unless it’s healthy, i.e. unsalted almonds, fruit, etc., avoid munching on a handful of snacks (even if they’re whole wheat pretzels).

Food log. You can download an app like MyFitnessPal and actually keep track of all the calories that you’re eating during the day. You can’t manage what you don’t measure so start plugging in the meals.

Bad Habit #3: Not Turning Up

The most important thing with logging workouts is just that – actually going to the gym and getting in a workout. Remember the exercise we did earlier in this article? Let’s revisit it: if you can get your butt into the gym three times a week, you’re moving when you go, and you’re doing that consistently, then I have to take a moment to applaud your persistence. I seriously respect your efforts and my only advice to you is to keep at it. If not, and you are one of these people paying for a gym membership and never going, then let’s revisit some of the basics:

Log monthly, not weekly. A trick I’ve found to be successful, especially with a revolving schedule, is to aim for a number of workouts for the month not the week. Instead of saying, “I’m going to go to the gym three times a week,” aim for twelve times a month. This way you don’t get down on yourself for not hitting your goal, since you can make up for it the following week.

Schedule. Just like your sleep schedule, be consistent with the time of the day you are working out. If going to the gym as soon as your shift ends works best, then perfect – stick with it and do not change that for anything.

Full Body. The fewer workouts that you’re able to log during the month, the more muscles you should be working during each training session. Do not go to the gym once a week and only do arms, please. Make it count.

Changing a habit is not easy. You will be met with resistance from your colleagues, your peers, your family, and even yourself. Start small, focus on one habit at a time, write it down, make it public (tell people), make it realistic, make it quantifiable, track it, identify all obstacles, ask for help, positive self-talk, outline strategies to overcome the urge, and most importantly reward yourself.

Photos courtesy of Shutterstock.

The post 3 Unhealthy Habits of Police and Fire Shift Work (and How to Break Them) appeared first on Breaking Muscle.

I often wonder what is the cause of the chaos I observe. The concept of running a gym is pretty simple: train people, get them results, and have them tell all of their friends. While the root of the business problems – hiring mistakes, poor management, lack of business acumen – are best saved for another article, I have an idea for how you can run your gym better. Adopting the habits of our military or paramilitary that will help your gym business operate more effectively and efficiently.

Here are nine tools inspired by the military that you can implement to improve your gym business and reduce the chaos:

Tool #1: Rankings

Every person will be ranked in order of experience and credentials. This means if you are new to the gym, you will be at the bottom of the totem pole. I’m not saying you are not worthy or are less superior, but when it comes to giving advice I can only assume that you have not earned your ability to lead people, let alone give advice to any other member.

In contrast, the unofficial ranking system of most gyms goes as follows: the jacked guy at the gym must know what he’s talking about, I’m going to see what jacked guy does, and I will eventually look like him. Which makes more sense to you?

Tool #2: Chain of Command

Don’t go right to the chief of the gym with a question or problem if you can approach your lieutenant or captain. This will ensure that the chief is tasked with the more important problems and the other officers are given a fair chance to earn their stripes and directly help their men. Or in the case of a gym, potential coaches and senior students gain experience and share knowledge. So, always respect the chain of command.

Tool #3: Roll Call

Every morning the leader of the shifts holds a meeting outlining the action steps of the day and ensures that everyone is dressed properly. This will be perfect since many people don’t actually have a plan when they go to the gym. Every time you go into your gym, you’ll have a quick meeting setting action steps for the day. You’ll have a better plan and everyone will have a common goal increasing efficiency and results.

Tool #4: Equipment Inspection

By going over everything you’re about to use, you’ll have a better plan and use it more effectively. Treat your equipment with respect and it will respect you. This will also free up time for everyone working in the gym and reduce chances of injury.

Tool #5: Uniforms

With everyone in the gym wearing similar workout apparel, people will care a lot less about their new dri-fit shirt or lululemon gear. We’ll then focus more on what matters: working out, getting sweaty, and getting results, rather then your cute new gym attire.

Tool #6: Training

To avoid complacency and to ensure that you are sharp in different situations, you should always be training, learning, and mastering your craft. Each time you go to the gym you’ll either reinforce prior techniques or learn new ones.

Tool #7: Standard Operating Procedures (SOPs)

Despite your feelings about Planet Fitness and their rules, at least they have some SOPs in place to maintain order. What if the gym you went to canceled your membership if you didn’t show up a certain amount of times a month? Or they lowered your membership price for each month they didn’t lead you enough to reach your goals? That may sound crazy to you, but the fact that most gyms don’t have any SOP’s in place is crazy to me. To focus purely on increasing membership numbers is a poor job on management’s end and not fair to its members.

Tool #8: AWOL (Absent Without Leave)

Being AWOL means the abandonment of duty without permission. Don’t show up for your training session today? You’re officially declared AWOL.

Tool #9: Assignment

Whether it’s a particular territory or a piece of equipment, once you get assigned to it you will become an expert at it. You’re a powerlifting guy? Great. Bodybuilder? Perfect. Once you master that and become an expert, then keep honing your craft. No one ever became an expert in operating a tank by switching assignments every week. It’s not like the people in the military who operate tanks also fly fighter jets. You shouldn’t do that with your workouts either.

Who doesn’t agree that our military, police, and fire organizations are not only top notch, but are also experts in organizing chaos? Organizing chaos is what we’re really trying to do as fitness professionals, too. We get hundreds or thousands of members together who all have different backgrounds and problems, but they come for a similar goal. The only problem is that in fitness we lack organization. I know that implementing some of these nine strategies will improve things for you.

One last thing: I know you’re wondering if these tools would make for a fun gym environment. You’ll be hitting your goals, but will it be an enjoyable experience? Just look at any of the organizations that inspired these tools. The members of those organizations would take a bullet for the person next to them. Would you take bullet for that dude you always see at the gym curling in the squat rack?

Photo 1 by Official Navy Page from United States of America Mass Communication Specialist 2nd Class (SW) Shauntae Hinkle-Lymas/U.S. Navy [Public domain], via Wikimedia Commons.

Photo 2 by S.A. THORNBLOOM [Public domain], via Wikimedia Commons.

Photo 3 by Sgt Sarah Fiocco [Public domain], via Wikimedia Commons.

The post 9 Military Strategies to Improve Your Gym and Reduce the Chaos appeared first on Breaking Muscle.

Here in 2030, contractors have been trying to save money for years by using cheaper material to build houses. This creates fires that spread more rapidly, burn hotter, and more quickly compromise structural integrity. Fires are causing structural collapses even quicker than generations ago making the job of firefighters inside even more unsafe. In addition, manufactures figured out how to save money by using more petroleum-based fibers and plastics when making furniture. While that’s great for the profit margin, this is causing fires to spread more rapidly and produce more toxic fumes, forcing firefighters to act quicker.

The smoke detectors, carbon monoxide detectors, and other preventive measures that would usually last for years are requiring more annual maintenance because of cheaper manufacturing, too. As a society, we are becoming inundated with distractions and the annual checks of this equipment are often forgotten. This means residents are getting alerted later when an emergency does arise and fires are burning unchecked for minutes longer than they have in the past. Firefighters now need to be faster, stronger, and more agile than ever.

The old-time firefighters who were resistant to change are retired now, and the top experts have been called on to test and recruit even more physically qualified applicants to battle these fires. We bring to you the 2030 Fire Department Physical Ability Test:

All current firefighters who are put through this test will be assessed each year of their employment. Components of the original CPAT are used here to still mimic the demands on the fire scene but they’ve increased the demands.

1. Sled or Dummy Drag

All applicants will have the physical ability to drag a 185lb sled or dummy one hundred feet. With fires spreading more rapidly, residents will have a harder time getting out of these bad situations. Whether it’s a resident or one of your brothers, all future firefighters should be proficient at this.

Note: For decades we used a 165lb dummy, but unfortunately the average weight of Americans have steadily gone up, and therefore a new, more realistic dummy has to be saved.

2. 3-Mile Run

This will not only test the endurance of our firefighters, but also ensure there is not extra weight gained year-to-year once hired. With better endurance your will be using less air while physically exerting yourself, enabling you to increase their efforts during the fire call.

3. 1RM Deadlift

All applicants will be required to lift their bodyweight in the deadlift. This will ensure you have a good base of overall strength. Throughout your career you will be called to lift, assist, and pick things up and put them down. The deadlift is one of the best measures of this.

4. Stair Climb

While wearing a 50lb weighted vest (to replicate all of your SCBA equipment), you will be required to do a stair climb for three minutes straight with a sixty-step-per-minute pace. In one of your hands you will be carrying a 25lb dumbbell to mimic carrying your equipment. In the fire service there is an expression, “Never go in empty handed.” When you are on a fire call, you will always have something in your hand like your ax and Halligan just in case you find yourself in a bad situation and need to break into or out of somewhere. By holding a 25lb weight, you will more accurately mimic the demands of climbing up a flight of stairs.

5. Search and Rescue Obstacle Course

The obstacle course will be completed while wearing a weighted vest. You will be required to mimic all movements you could encounter in a real fire.

• Hose Drag – Start off by dragging a 200-foot hose line over your shoulder and across your chest. Dragging it 75 feet around a cone, then continue running or walking for 25 more feet. Once you reach your marker you will get down on one knee and pull the remaining hose line the final fifty feet.
• Ladder Raise and Extension – Grabbing a ground ladder off of the truck, extend it up to a designated destination.
• Forcible Entry – You will be prompted to hit a spot on a door where your force and accuracy is measured.
• Search and Rescue – You must go through a smoked-out maze where you are given the task of locating a downed resident. You will be carrying your ax or Halligan with you. Once you locate the downed victim, you must then drag them to a safer position outside.

This is a timed course, the applicants who complete it the fastest on the first go-around are scored. The score of this obstacle course will be added up and account for 50% of your overall performance.

No two fires are the same. You will always be thrown a curveball. The last thing you want to battle during your career is yourself. It’s the one thing you have total control over when you are on a fire call. No matter what all of the external conditions are, never let your physical conditioning be the reason that something goes wrong.

Photos courtesy of Shutterstock.

The post The Future Of Firefighting: What It Could (and Should) Look Like appeared first on Breaking Muscle.