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Training for Firefighter c0mpetition underway. Holy Crap!!
Allright, this being my first blog, I'll try to stay on task. I started strength training about three weeks ago for a Firefighters Challenge coming up at Cody Fire School in May. It will resemble a CPAT test and a few of the same challenges at the National Challenge (not as long of a course). I am turning 40 in June but dont feel it. I am in pretty good shape (so I thought) and am just trying to finish as close to the top 10 as I can. Chances are good because they appear to only have 8 or 9 guys sign up so far. After setting up a training course at the fire hall yesterday, Im not so sure this was a good idea! Holy crap!! I suggest that the next time someone spouts off about how good of shape they are in, get them into some turnouts and pack up with air flowing and try running one of these courses
1. Crawl 15 feet under 5 barriers- 1 second penalty for knocking off barrier.
2. Keiser Sled
3. Zig-Zag through 6 cones- 1 second penalty for knocking cone over
4. Drag Charged hose 50 feet and then open nozzle to hit target
5. Pull a 75 lbs drag box 25 feet toward you.
6. Simulate overhaul with pike pole knocking over 4 cans, 2 by pulling down and 2 by pushing up, 1 sec pentaly for knocking the can the wrong way.
7. Drag a 110 lbs dummy 50 feet.(ours is 140)
This by no means as difficult as many challenges out there, but it certainly humbled me. As I was finishing the course, I thought my chest was going to explode. It took everything out of me for the rest of the day. I couldnt even get up to go to the gym this morning. I was spent. Now that I have run the course, I have a bit more respect for the competition. I will modify my workouts to target what was really sore today as well as place much more stock in the cardio aspect. Im not to keen on the idea of my wife spending the life insurance with some young kid when she gets the call that I had a heart attack at fire school. Dont ask what my time was on the course, my Asst. Chief was laughing too hard to start and stop the watch. He says he will do better next time.
Cheers All!
Doug
1. Crawl 15 feet under 5 barriers- 1 second penalty for knocking off barrier.
2. Keiser Sled
3. Zig-Zag through 6 cones- 1 second penalty for knocking cone over
4. Drag Charged hose 50 feet and then open nozzle to hit target
5. Pull a 75 lbs drag box 25 feet toward you.
6. Simulate overhaul with pike pole knocking over 4 cans, 2 by pulling down and 2 by pushing up, 1 sec pentaly for knocking the can the wrong way.
7. Drag a 110 lbs dummy 50 feet.(ours is 140)
This by no means as difficult as many challenges out there, but it certainly humbled me. As I was finishing the course, I thought my chest was going to explode. It took everything out of me for the rest of the day. I couldnt even get up to go to the gym this morning. I was spent. Now that I have run the course, I have a bit more respect for the competition. I will modify my workouts to target what was really sore today as well as place much more stock in the cardio aspect. Im not to keen on the idea of my wife spending the life insurance with some young kid when she gets the call that I had a heart attack at fire school. Dont ask what my time was on the course, my Asst. Chief was laughing too hard to start and stop the watch. He says he will do better next time.
Cheers All!
Doug
Replies to This Discussion
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Permalink Reply by Mike Orbell on
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Hello: I have been strength and endurance trianing for the past 4 or 5 years, I still hit the gym 5 times a week. I have been eating alot of carbs and limited fats I am curently lifting close on 700Lbs on the leg press and benching about 280Lbs. I am in no means a fit freak or food freak, before training I weighed around 260Lbs now I am down to 230 though I am 5ft 11'' I have been watching what I eat and keeping active, my girlfreind swears if she got the car stuck I could probably pull it out. I change up my routines each week doing cardio for 3 days and weight trianing for 2 and vice versa the following week, but it's what works for you. Keep Safe!
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Permalink Reply by Shawn on
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I have not worked out in a very long time. I realize I need to take better care of myself looking to start hitting it hard again. How do you break up your workouts as far as specific excersies. Or on the week when you are only lifting twice do you still hit all body parts that you hit on the three day weeks?
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I change up on a week to week schedule 3 days cardio 2 days muscle endurance and vice versa. But it's what works for you depending on your preferences.
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That seems like a good idea when you do muscle endurance those days do you target all the muscle groups or do you split them?
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I target them in reps though all together in the same workout.
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Permalink Reply by Erin T. on
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I feel your pain. (lol) That sounds a lot like the fitness and conditioning for firefighters class that I will be finishing up this week with my cpat being held on saturday.
I found it easier to keep a weekly log of what I am doing in the gym in between classes, as well as logging where I was able to shave time. It worked. I started making notes of where to improve technique, speed and endurance and I went from getting 12 and 11 minute times to getting an 8.56 time on my last cpat drill.
Trust me it is a bitch getting into that kind of shape, and I don't really think anyone in my class would say that the stair stepper is their friend. (lol) It's not impossible. God is the author of impossiblilities turning into victory.
God bless and good luck
Erin -
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When starting my routine I usually begin with my legs and work up because I find it's my arm and back that take the longest to recover a hard workout. I allways take time for a good stretch before and then move in to the workout. Starting with a good run on the tread mill for any where between 45min and an hour. Then tothe leg press at 230Lbs for 20 reps of 10 or so.
For the core I find that the sitting crunch machine works best for me, so I do 8 reps or so of 10. Then I move to the pec deck for butterfly presses and lateral pull downs set to around 200Lbs at 12 reps of 10.
I try to stagger my workout so that every 2nd day I am doing some time on the bench press to. For the bicepts I enjoy the curl bar with 60Lbs for a few reps of 10.Then ending with some lateral pulldowns and a half hour in the sauna.
I also record on a weekly basis areas that need improvment and what I am doing in the gym.
I hit the gym at 6am sharp where my routine takes roughly an hour + 45min to 2hrs and then on shift at work for 8AM. Though at 6 in the morning it gets a little hard to find the motivation to roll my ass out of bed.
Well thats it for me
Stay Safe and Have Fun
Mike -
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Permalink Reply by Paresh Trivedi on
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Doug,
Thanks for sharing this information. I am new to FF...I will try to practice your challeges...
I am physically challenged as I have very inactive life style...but me looking at these challenges such a way that they will make my life better for next 25 years...
No doubt everybody has concern for having heart attack, but that’s not even predictable scientifically...Healthy, slim and strict on diet gets heart attack…ends up with stent…
God bless us all!
With regards,
Paresh Trivedi -
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Permalink Reply by Clark on
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Hey man i also am training for the combat challenge. Unluckly ill be in Vegas for the Cody one. I tip my hat to you im only 26 work out religously and the course still works me. Where ya hail from, Im in good ol Cheyenne. Well good luck!
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Permalink Reply by Doug Fisher on
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David
This is an old post from last spring. I am in Willow Creek , Montana. I finished the challenge in 7th place. They only recognized the top 3 but thats OK. I did it for myself hoping to make the top 10. It was not near the challenge like Vegas although Cody Fire (they put it on) has competed in Vegas as the only all volunteer team. Pretty good guys. Good Luck in Vegas. Stay safe. -
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