Strength Workout

Warm up: 10 min

Core + abd: 10 min

4 sets of pull ups: 10, 8, 7, 6
4 sets of inverted rows: 10, 10, 10, 10
4 sets of triceps dips: 5, 5, 10, 10

Cool down: 10 min

Upper Body Killer

Warm up: 10 min

Abs:
3 x 15 leg raises
3 x 20 crunches

6 sets of:
4 dumbbell push ups > 4 dumbbell renegate rows > 4 dumbbell push ups > 4 dumbbell renegate rows > 4 dumbbell push ups > 4 dumbbell renegade rows

100 military presses with 45lbs Olympic bar: 34 + 33 + 33 = 100

Cool down: 10 min

Upper body workout

Warm up: 10 min

10 min of abs and core exercises

10 sets of: 5 push up follow by 5 pull ups

4 sets of kettlebell towel exercises: curls 10x follow by, shoulder raises 10x follow by, triceps extensions 10x.

Cool down: 10 min

Enjoy

Monday - run day

15 min abs and core.

3 miles run.

Strength workout at Co. 1

Warm up: 10 min

Abs + core exercises: 10 min

100 squats with 45lbs Olympic bar + 100 calf raises with 45lbs Olympic bar:
34 squats, follow by 34 calf raises, follow by 33 squats, follow by 33 calf raises, follow by 33 squats, follow by 33 calf raises.

50 push ups + 50 pull ups:
10 sets for time of: 5 push ups follow by 5 pull ups

Towel triceps extensions:
3 sets of: 20 reps, 15 reps, 15 reps with 35 lbs kettlebell
1 set of: 25 reps with 25 lbs kettlebell

Cool down + stretching: 15 min

SCBA training at Co.1

Night shift at Co.1 - SCBA drill (functional training)

Deadlifts 5x of 100lbs DBs follow by farmer's walk with two 50lbs DBs
Two story stair climb with 2 1/2 inch bundle of hose
Sledge hammer 10lbs 20 x
12ft ladder climb 2 x
Pike pool 20lbs 20 x

We continued the above routine until we used 2 bottles of air. We switched the bottles when vibralert went off. We ended up doing about 5-7 of this circuits.

Enjoy

Last run with Recruit Class 48

Warm up: 10 min

Core and abd workout: 10 min

4 miles run in memory of firefighters who died in line of duty on 12/8/2011

Jon Davies - Worcester F.D., MA

Kevin Townes - Mount Vernon F.D., NY

Stair climb:
3 x 5 stories towers.

Cool down: 10 min

Boxing at Co.1

Warm up: 10 min

Boxing mitts drills: 10 min

Heavy bag:
6 rounds: 30 sec work, 30 sec rest
Rest 1 min
6 round: 30 sec work, 30 sec rest

5 lbs dumbbell punch drill:
8 rounds of: 30 sec punches, 30 sec rest

Abs:
50 Abd crunches
3 x 15 Abd knee raises on pull up bar

4 x 10 kettlebell towel curls
4 x 6 triceps dips

Cool down: 10 min

Another Co. 2 project

Another great project of Engine 2 crew.

5 inch "donut" weight about 80-90lbs, and can be used for multiple different drills.
Examples:

Farmer's Walk
Clean
Sledge Hammer
Rescue Drag
Sumo Dead Lift and more...

Strength workout At Co. 1

3 miles run before shift starts.

Warm up: 10 min
100 military presses with 45 lbs Olympic bar: 40 + 30 +30

3 sets of:
Front 45 lbs Olympic bar raises follow by 10 sec 45 lbs Olympic bar over head holds (no rest between sets)

3 sets of:
10 x front 12 lbs dumbbells raises, follow by 10 x side raises, follow by 10 x military presses

100 single arm, seated kettlebell press:
R - 28 + 22
L - 20 + 15 + 15

Upper body workout at Co. 1

2.5 miles run before shift starts.

Warm up : 10 min

2 sets of:
15 abd crunches follow by 15 leg raises

2 sets of:
30 lbs dumbbell biceps curl follow by 30 lbs dumbbell shoulder presses

Chin ups: 9 + 8 + 8
Pull ups: 9 + 8 + 8
Total 50 reps

Triceps dips on parallel bars: 3 x 10 reps

Triceps dips on the chair with 20 lbs: 3 x 10 reps

Dumbbell push ups: 2 + 4 + 6 + 8 + 10 + 12
Total 42 reps

Cool down + stretching: 15 min

Engine 2 functional workout

Shift 3, Engine Co.2 getting ready for functional workout.

Great job Co. 2 !!!!!!!!!!!!

50 Pull ups 100 Presses 100 Push ups

50 Pull ups:

pull ups: 9 + 8 + 8
chin ups: 9 + 8 + 8

100 Log presses:

34 + 33 + 33

100 Push ups:

5 x 20

75th Manchester Road Race

75th Manchester Road Race.

Total Course Length: 4.748 miles

The maximum number of registered runners was 15,000.

Happy Thanksgiving!!!

http://www.manchesterroadrace.com/

Strength Circuit

Warm up: 10 min

Kettlebell Turkish get up: 10 x R side follow by 10 x L side (38lbs kettlebell)

Abs: 3 sets of - 15 crunches follow by 15 leg raises

Strength Circuit:

jumping jacks

bench presses

kettlebell squats and shoulder pulls

wide grip pull downs behind the neck

dumbbell squats and push presses

dead lifts

lunges and biceps curls

3 circuits of above exercises, 30 sec work and 30 sec rest. Total time for circuit 21 min. Light weights.

Upper body circuit:
9 sets (3 circuits)for time of:

10 kettlebell towel biceps curls

10 kettlebell towel shoulder raises

10 kettlebell towel triceps extensions

Cool down: 10 min

Enjoy

75 Stories Stair Climb

At Connecticut Fire Academy:

1. Warm up: 10 min

2. Stair climb: 15 five stories tower (total 75 stories)
Mix towers: every step, every other, backward, with 2 1/2 bundle of hose, running, walking.

3. Cool down: 10 min


Enjoy

Violence Control Workout

Warm up: 10 min

Heavy Bag: 6 x 30 sec (rest between rounds 30 sec)
1 min rest
6 x 30 sec (s/a/a)

Boxing Mitts: 10 min

Jab-Cross Combination: 10 x 30 sec with two 5lbs DBs (rest between rounds 30 sec)

Abs - 3 sets of: 15 crunches follow by 15 leg raises

Cool down & stretching: 15 min

Cardio at Co.3

1. Warm up: 10 min
2. 3 sets of:

15 abd crunches
15 leg raises
15 lower back bridges

3. Treadmill: 30 min (5 min walk, 20 min run, 5 min walk)
4. Jump rope: 3 x 3 min (rest 1 min)
5. Shadow boxing 3 x 2 min (rest 1 min)
6. Cool down: 10 min

Enjoy

Strength & Endurance

Strength & Endurance Workout at Fire Academy

1 hr circuit workout follow by 2 towers (5 story).

50 pull ups + 100 push ups

50 pull ups:

8 pull ups
8 chin ups
8 pull ups
8 chin ups

9 pull ups

9 chin ups

100 push ups:
34 + 33 + 33 reps

30 abs leg raises on pull up bar:
10 + 10 + 10 reps

Enjoy

Functional training - SCBA drill

3 miles run in the morning

SCBA drill (functional training):

• Deadlifts 5x of 110lbs DBs follow by farmer's walk with two 55lbs DBs


• Two story stair climb with 2 1/2 inch bundle of hose


• Sledge hammer 10lbs 20 x


• 12ft ladder climb 2 x


• Pike pool 20lbs 20 x
  
  

We continued the above routine until we used 2 bottles of air. We switched the bottles when vibralert went off. We ended up doing about 6-7 of this training circuits and we think it was pretty intense...

Enjoy

A little bit of boxing

Warm up: 10 min

1. 12 rounds on heavy bag: 30 sec work, 30 sec rest

2. 10 sets for time of
10 push ups

10 shoulder presses w/ two 15lbs DBs

10 4 count jumping jacks

Cool down: 10 min

Monday at Co.1

Training bike: 20min intervals

Push ups on the rings: 4 x 10

Inverted rows on the rings: 4 x 10

Pull ups on the rings: 4 x 5

Knee raise on pull up bar: 4 x 15

Enjoy

Quint 1 and Engine 4 Workout

3 miles run before shift.

While on duty:

Quint 1 and Engine 4 Workout:

3 Circuits of:

Offset pushup station- kettlebell or medicine ball
Pike pull station- 20lbs bar
Farmers walk station- 2x 55lbs DBs
Sledge hammer station- 10 lbs
Alternate hops on the bench station

Each station 1min 30 sec, rest between station 30 sec. Rest between circuits 1 min.

Enjoy

Cardio day

In the morning:

4 miles run after night shift

In the evening at Co.4:

25 min intervals on the training bike
3 x 15 knee raises on the pull up bar
3 x 30 shoulder shrugs w/ two 55lbs DBs

Stretching: 10 min

OT at Co. 2

Warm up: 10 min

Stair climb w/ 30lbs house bundle:

10 x two stories (total 20 stories)
+
20 push ups
2 x two stories
20 push ups
2 x two stories
20 push ups
2 x two stories
20 push ups
2 x two stories
20 push ups
2 x two stories (total 100 push ups + 20 stories)

Cool down: 10 min

Strength Workout

In the morning:

Circuit strength training in Fire Academy.

In the evening at Co. 1:

100 military presses w/ 45 Olympic bar-
4 sets of 25 reps

Shoulder shrugs w/ two 55lbs DBs-
3 sets of 30 reps

Weight holds w/ two 75lbs DBs-
1 set of 1 min 30 sec

Stretching: 10 min

Welcome Group 4, Co.1 workout

1. Warm up: 10 min

2. 10 set for time of:

10 push ups
10 shoulder presses w/ two 15lbs DBs
10 4 count jumping jacks

3. Farmers Walk

3 x 100 ft w/ two 55lbs DBs

4. Stair climb:

10 x two stories (total 20 stories)

6. Stretching + cool down: 15 min

Upper body workout

100 push-ups: 5 x 20 reps
30 pull-ups: 6 x 5 reps

Slow day in Co. 4. I just did some upper body workout.

Run day

3 miles run.

Good pace.

120 Push-ups + 10 Towers

Warm up: 10 min

120 Push-ups: 30 > 20 > 20 > 20 > 30
10 Towers

Cool down: 10 min

It is a 5 stories tower, and I alternated my climbs. First one I did every step, second one every other, and so on... until I climbed the tower 10 times.
Took me about 14 min to complete my set on the tower.
All together, it was a good workout.

100 Push-ups + 100 Military Presses

2.5 miles run before my night shift.

At Co. 4:

Warm up: 10 min

3 sets of:

15 abd crunches
15 leg raises on the floor
10 leg raises on the pull up bar

5 sets for time of:

20 offset push-ups on medicine ball (10R + 10L)
20 military presses with 45lbs Olympic bar

Cool down & stretching: 10 min

The push-ups/military presses set smoked my upper body. I did late at night, about 10 p.m., and I did it for time. So it took me 10 min, and I ended up doing 100 push-ups and 100 military presses in pretty short amount of time. Give a shot.

Run

3 miles ruh before my day shift.

Fire Academy workout

Strength workout with recruits in Ct Fire Academy follow by two 5 stories towers.

Run + strength workout

4.5 miles run

Later on:

3 sets of: 15 abd crunches follow 15 leg raises.

10 sets for time of:

10 push ups
10 presses w/ 35lbs SCBA
10 four count jumping jacks

Run Day

6 miles run after my night shift in Fire and before my day shift in EMS.

We had 9min/mile pace. Good run. I was tired.

September 11th Workout

5 K run in memory of Stephen Siller, FDNY.

http://www.tunneltotowersrun.org/

343 Push-ups in memory of 343 FDNY Frirefighters who lost thier lives on 9/11/2001.

Push-ups:
10 sets of 31 reps + 33 reps = 343

4 Miles, 50 Pull-ups, 100 Push-ups

4 miles run

50 Pull-ups: 9 > 8 > 8 > 9 > 8 > 8

100 Push-ups: 25 > 25 > 25 >25

200 Military Presses

Night shift in 5's.

200 Military Presses w/ 45lbs Olympic bar.

That's how I broke it: 40 > 40 > 30 > 25 > 25 > 25 > 25.

Only 1 min break between sets.

Quick set, I did late at night, but it was good one. Give a shot.

100 Push-ups/100 Presses/100 Jumping Jacks

3 sets of: 15 abd crunches follow by 15 leg raises.
My morning run: 6 miles.

Later on:

Warm up: 10 min

10 sets for time of:

10 push ups
10 shoulder presses w/ the 35lbs SCBA
10 4 count jumping jacks

Cool down: 10 min

I finished my 10 sets in 13 min 30 sec. I kept the same pace for all 10 sets.

Another quick 2 miles.

2 miles run.

Busy day, I only had a time for 2 miles. Easy pace, lot slower than yesterday... jogging...
But again, still better than 0 miles.

2 miles before EMS

2 miles run before EMS shift.

Quick run, but I had a pretty good pace. 2 miles it is better than 0 miles. I only had a 1/2 hr before my shift starts, so I run 20 min, 10 min for shower, and I was good to go.

20 stories stair climb + 100 push ups w/ SCBA

3 miles run after the 1st night shift.


2nd night shift:

Warm up: 10 min
2 stories stair climb w/ SCBA: repeat twice; follow by 10 push ups w/ SCBA - repeat entire routine 10x, until you reach 20 stories and 100 push ups
Cool down: 10 min

Sprints

Warm up: 10 min

1. Abd leg raises on the pull up bar: 3 x 10
2. 1 mile run.
3. Sprints, 60 yards for 80%: 10 times
4. 7 pull ups, 7 chin ups, 5 pull ups, 5 chin ups, 5 pull ups, 5 chin ups

Cool down: 10 min

3 miles run

Again, 3 miles before shift starts.

3 miles run

3 miles run before shift starts

Jogging day

Warm up: 10 min

3 x 10 leg raises on pull up bar
Jogging: 2 miles
3 x 20 push ups

Cool down: 10 min

CT Swat Challenge TCCC

Tacticlal Combat Casualty Care: 9 hrs class. Best training you can get!!!

Thanks Ben, Rich and Brian.

Tactical medic workout 2

Warm up: 10 min

1. Leg raises on pull up bar: 3x 10

2. 1/2 run follow by 3 sets of:
20 hops on 20'' bench
20 alternate jumps on 20" bench
follow by 1 mile run.

3. Different swings w/ the sledge hammer: 3 sets for 2 min, break 1 min.

4. Stair climbing w/ 35lbs SCBA and 45lbs hose bundle: 2 x 1.5min, break 1 min (during the break we were putting CAT tourniquets on)
5. Wheel barrel: 2 x 1.5 min (break: as above)
6. Farmers walk w/ two 53lbs kettlebells: 2 x 1.5min (break: as above)

7. Dead lifts on concrete blocks w/ two 72lbs kettlebells: 2 x 10reps
8. Alternate clean w/ two 38lbs kettlebells: 2 x 20 reps
9. Squats w/ 72lbs kettlebell: 3 x 10 reps

10. Heavy bag: 2 x 2 min
11. 10 squats and front kick follow by 20 straight punches w/ 6lbs dumbbells: 2 x 2 min
12. Ground and pound on the dummy: 2 x 2 min

13. Boxing dumbbell drill: 6 x 30 sec, break 30 sec (straight punches w/ two 4, 6 and 8lbs dumbbells)

Cool down: 10 min

Tactical medic workout

1. Warm up: 10 min

2. Leg raises on pull up bar: 3 x 10
3. 1.5 mile run (included 300 yards hill- Buena Vista Rd in W.H.)
4. Sledge hammer: 2 x 2 min (14 & 16lbs hammers into the tire)

5. Wheel barrel: 2 min (with logs). Rest 1 min (self placement CAT tourniquet on a leg)

6. Wheel barrel: 2 min. Rest 1 min (switch stations)
7. Stairs: 2 min (with 35lbs SCBA + 45lbs hose bundle). Rest 1 min (self placement CAT tourniquet on an arm)

8. Stairs: 2 min. Rest 1 min (switch statons)

9. 10x dead lift w/ two 72lbs kettlebells + 10x squat w/ 72lbs kettlebell
10. 20x alternate clean + 20x see saw press w/ two 38lbs kettlebells
11. 10x dead lift + 10x squat (same weights)
12. 20x alternate clean + 20x see saw press (same weights)

13. Heavy bag: 2 min (1 min rest between rounds)
14. Dummy: 2 min (ground punches on MMA mannequin)
15. Heavy bag: 2 min
16. Dummy: 2 min

17. 30 sec straight punches w/ two 4lbs dumbbells, rest 30 sec
30 sec straigth punches w/ two 6lbs dumbbells, rest 30 sec
Repeat above sequence three times.

18. Cool down: 10 min