Firefighters are everyday individuals who are trained to protect the people in their community. These men and women have families, faults, and fears like anyone else. Television is great at portraying the human side of firefighters, but it is incapable of presenting the real world of firefighting.

What is the real world of firefighting? It is unsettled, unbridled, and uncertain. An emergency is characterized by disorder. It is the firefighter’s job to operate within uncontrolled variables and unscripted plans that have consequences beyond the next commercial break. This can mean falling debris, elevated temperatures, or building degradation. Fire removes the script from the world we live in and forces us into a world of variables. In short, the real world of firefighting is a lot like the real world, in general.

The Real World is Unscripted

We live in an age marked by excesses of comfort, convenience, and consistency. There is a preset script everywhere we go that limits the amount of concern, confusion, and contemplation we encounter. We can almost sleepwalk through life, with very little physical worry, on our paved sidewalks, with our socially-accepted habits. But is this the real world? Is the physical effortlessness that allows us to mindlessly participate in our daily mundane tasks part of the real world?

Your ancestors have done amazing things to keep you safe and make life comfortable for you. The result has become a world that is carefully constructed to fit our preferences. While convenient, this has left you at a mental and physical deficit. Do you have to think about the steps you are taking when you walk? No, because your ancestors constructed a flat surface for you to walk on that removes nearly all trip hazards. Do you have to be aware of your surroundings as you wash dishes? No, because your ancestors constructed a barrier to keep the outside world out. The world they constructed has desensitized you to the unavoidable, unexpected, and uncertain.

So what happens when there is a deviation from the script? What happens when your dog trips you, or when you see your 13-month-old approaching the stairs? You are required to rapidly react and respond to disorder and chaos. If you are untrained to operate within unexpected circumstances, you are at an elevated risk of traumatic injury, in the same way a poorly trained firefighter would be during an emergency.

How Firefighters Train for Chaos

As the lead fitness trainer for the Milwaukee Fire Department, it has been my pleasure to help our firefighters train for the unexpected, unique demands of our profession. The Firefighter Dynamic Performance Training system I developed is beneficial for firefighters, but at its core, it is about training safely and efficiently for the unpredictable nature of the real world.

The chaos of the fire scene is what makes it dangerous. Unregulated building renovations, smoke conditions, fire behavior, and more are a few of the unscripted components that make any emergency scene irregular. To reduce injuries and improve safety, we train to respond to these irregularities by mimicking the physical demands of our profession. One of the ways we do this is through irregular training implements and modalities.

Regular implements function in a consistent, scripted, and predictable fashion. As a professional, competitive, natural bodybuilder, regular implements allow me to generate consistent hypertrophic tension with little difficulty. However, dumbbells, machines, barbells, and other balanced, regular pieces of equipment do not allow me to train for the unexpected nature of firefighting or the real world. Because they are consistent in their response, they do not properly prepare you for dynamic loads. 

Irregular implements do a superior job of mimicking real world demands. 

Irregular implements function in an inconsistent, unexpected, dynamic fashion. Training with them requires you to learn how operate with loads that are shift and change during motion. As a firefighter, we constantly put irregular implements into motion. Generators, positive pressure ventilation fans, and debris are just a few of the examples. In the real world, the same is true. Carrying laundry baskets, groceries, and struggling to get that nasty dog of yours into the tub are some of the dynamic loads we put into motion on a daily basis.

Irregular implements train you for the real world by helping you develop:

• Greater neurological excitation
• Heightened reactivity
• Increased stability
• Improved biomechanical awareness
• Movement adaptability

How do you choose what irregular implement to utilize? While there are several options, I can say that in 13 years of training for firefighting and the real world, two that continue to stand out are the Ultimate Sandbag and resistance bands.

Sandbag Training

The Sandbag trains you to adapt to asymmetrical and dynamic loads. Even when the Sandbag is at rest, it is not perfectly balanced. Rather, one side is going to be heavier or lighter than the other. When you put the Sandbag into motion, you are immediately subjected to controlled instability because of the shifting sand. Since the filler bags are only half full, the sand continues to slide back and forth inside.

Performing a movement like the high pull with a sandbag puts the filler bags into motion, which causes the sand to shift. Your body must respond to the inconsistency of the load, helping you develop spontaneous resilience. This shift occurs with every repetition you perform, which means that you are never operating in a constant, anticipated state. The result is that your body learns how to function without a script. You can also change the training stimulus by simply changing the combination of the handles you use.

Try Sandbag Drills: Instability Builds Balance And Strength for a sample of workouts and routines.

Resistance Band Training

Resistance bands are another great irregular implement for several reasons. As you place resistance bands into motion, lengthening or shortening them, you are adjusting the tension of the band. This serves several functions. One of them is that you can immediately add resistance to any movement just by changing the starting tension. Want more resistance? Start with more stretch in the band. Regular implements require you to apply more load, which is time-consuming.

Not only does the tension-to-length relationship of resistance bands allow you to easily adjust resistance, but it will train you to accelerate and decelerate. Resistance bands operate on a descending and ascending force curve. Consequently, you learn to finish each movement with the greatest amount of strength. This requires explosiveness and acceleration. Subsequently, when you return the resistance band to its starting tension, you train yourself to decelerate as the tension alleviates.

What does this mean for real world fitness? When do you want to be strongest when you’re putting away groceries? When you have them close to your body, or when you are reaching far away from your body to the top shelf? You want to be strongest at the end of your reach, because this is the place that a lot of people get injured. By doing exercises like the resistance band incline press, you’ll be preparing for exactly this type of real world function.

Go Off-Script With Your Training

The wonderful world we live in has been scripted for maximum efficiency, but it also leaves us ill-prepared for the unscripted and unpredictable. This leaves us vulnerable to injury, and decreases our ability to operate at our fullest ability. Take lessons from firefighter training strategies, and use irregular implements like the Ultimate Sandbag and resistance bands. Doing so will help prepare you for the unpredictable nature of the real world. Not only will you improve your performance, increase your safety, and enhance your energy conservation, but you’ll still be able to enjoy that late-night firefighter drama.

More ways to be ready for chaos:

Train for Uncertainty: It’s Guaranteed

The post Firefighter Training for Real World Fitness 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.

Being a firefighter requires a unique set of skills and physical abilities. You need stamina, strength, endurance, and power to perform your best in physically and mentally demanding situations.

Being a firefighter requires a unique set of skills and physical abilities. You need stamina, strength, endurance, and power to perform your best in physically and mentally demanding situations.

These workouts are designed by full-time firefighter Lars Bredahl. Lars has been involved in various aspects of the firefighting, including working on the Firefighter Combat Challenge Team and working as a trainer for his co-workers. Lars has brought his years experience and expertise together to create this workout program.

Firefighter Workouts FAQ

Before you get started, here’s what Lars wants you to know about the program. Make sure you read through to the bottom before commencing training.

Who is this program for?

• Firefighters seeking a higher level of fitness
• People who want to become firefighters
• Firefighters interested in competing in firefighter challenges
• Anybody that wants to train like a firefighter

Why should I use this program?

If you would like to be a well-rounded firefighter who is not only strong, but who also has good endurance, stamina and power, this program is for you.

This program can help you prepare to become a full time firefighter, whether you are just starting in school or want to start pursuing a career in the fire service. These workouts are geared towards firefighters seeking to be at the top of their class for fitness and health.

When are the workouts?

The workouts are scheduled every Monday, Tuesday, Thursday, Friday, and Saturday.

It is recommended that you begin the program from the beginning rather than jumping in part way through. This program is safest and most effective if you follow it in its entirety.

What equipment do I need?

Most of these workouts should be suitable for a typical gym. Over time there may be a need for some more specific tools like prowlers, charged hose lines, Rescue Randy, pylons, stairs, a Keiser force machine, sledgehammer, and hose bundles.

Where can I find more information and ask questions?

I will post notes at the bottom of each workout that will go into more detail.

Photos courtesy of Shutterstock.

The post Our New Firefighter Training Program Launches Today! 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.

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.

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.

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

I was hoping you can give me some advice on weight management/control. I am 22 years old and 5’4″. Right now I’m between a weight range of 149-154lbs. I believe I have a relatively healthy diet (lean proteins and not much grains) and I exercise on a daily basis. My workout usually consists of 20-30 minutes on both a treadmill, elliptical machine, and stationary bike with some mild strength exercises at least 2-3 times a week.

I’m on a volunteer fire department so lifting heavy objects comes with the territory and being the only woman on the department, I gotta be able to carry my own weight around. At the moment I’m preparing to enlist in the military and the max weight for my age and height is 156.

Do you have any healthy suggestions on how I can maintain my tone and lose the excess body fat/weight I have in order to meet my requirements?

Thanks,
Preparing to Enlist

Dear Preparing to Enlist,

It sounds like you’re already fit and eating a sensible diet. That makes your future efforts a bit easier as compared to someone needing to get in shape and lose a lot of fat-weight.

Here are my suggestions to help you maintain (or improve) your muscle tone and body weight:

Cut that cardio in half, and use those 30 minutes to do serious strength training two to three days per week. I know your job involves carrying/lifting objects, but that does not count. Performing a structured in-the-gym strength program will do three things:

1. Improve your muscle definition
2. Help in fat loss (muscle burns more calories)
3. Make you stronger as a firefighter (a noble profession, by the way)

As I mentioned, your diet seems in order. Just be sure to eat four to six times a day and attempt to have good carbs (your vegetables and fruit) and a protein source at each feeding. This will keep your blood sugar in a reasonable zone and facilitate burning fat as energy.

At your age, height and weight, you need anywhere from 2,000 to 2,600 calories per day, depending on your activity level. On days you are active at work and working out hard in the gym, more calories are required to fuel your efforts and repair depleted and damaged tissues. Naturally, on days that are less active, lower the over-all calorie total.

All other factors being equal, these recommendations should keep your body weight in the desired range. You will lose some fat and build/strengthen muscle – the ideal goal.

All the best to you in your training pursuits and attempt to join the armed services!

Coach Tom Kelso

(Click here for articles by Coach Tom)

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The post Dear Coach: Need Help Preparing for Military appeared first on Breaking Muscle.