Firefighter Workouts | Firefighter Fitness

I have been a fitness enthusiast for most of my life. I had a “go big or go home” approach to physical training for nearly 20 years. Well, that philosophy was great in my teens and twenties, but at age 40 I am left with the damage caused by this short sighted approach. I have had numerous surgeries and I was diagnosed with arthritis in my hips at age 35. The battle to regain lost mobility and reduce chronic pain is fought daily. If I could go back in time and give one piece of advice to my younger self it would be this: “Recovery is the most important component of your physical training program.”

The 4-day wave is a physical training schedule created by Scott Sonnon to maximize performance and recovery through varied training intensity. This method of cycling intensity is the foundation of most CST and TACFIT programs, and can be incorporated into any physical training routine.

The 4 day cycle looks like this:

  •       Moderate Intensity: This is your dedicated strength training day. Your heart rate should not exceed 85% of heart rate maximum and your rating of perceived exertion should be 5-7 on a 10 scale.

 

  •       High Intensity: Metabolic conditioning and peak performance are emphasized on this day. Your heart rate should remain between 85 and 95% of heart rate maximum and your rating of perceived exertion should be 8-10 on a 10 scale.

 

  •       No Intensity: Strength training and metabolic conditioning can take a toll on joint health. “No intensity” joint mobility training is a critical component of active recovery.

 

  •       Low Intensity: Compensatory movement will help to further decompress joints and release muscular tension.  A critical component of recovery from previous training while priming your body for the next cycle of moderate and high intensity training.

 

We have provided a comprehensive workout that follows the “4-day wave” in our members area.  If you are a member, you have full access now.  If you haven’t registered yet, you can do so here for full access.  This sample program will help you get a feel for the 4-day wave found in the TACFIT Fire Fighter: First Alarm program.

 

The SAMPLE 4-DAY WAVE 

Cycle #1:  The Fire Station Workout

            Day 1 – Moderate Intensity:  Flow Fit or the Fire Station Workout at a moderate pace.  Your rating of perceived exertion should be 5-7 on a 10 scale, and your heart rate should be between 75-85% of your heart rate maximum.  The emphasis here is strength training.

 

            Day 2 – High Intensity:  The Fire Station Workout at maximum effort.  Your rating of perceived exertion should be 8-10 on a 10 scale, and your heart rate should be between 85-100% of heart rate maximum.  The emphasis here is metabolic conditioning.

 

            Day 3 – No Intensity:  Intu-Flow Joint Mobility or follow the Joint Mobility Session found in the members area.  This is active recovery from moderate and high intensity training.  These movements flush and lubricate the joints, shaving away restrictions and improving joint health.  Do not skip this day!

 

            Day 4 – Low Intensity:  Ageless Mobility or follow the Compensatory Movement Session found in the members area.  If you would like to run, cycle, swim, etc., do so on this day at low intensity, followed by compensatory movements.  These compensatory movements aid recovery, and prepare the body for the next cycle of moderate and high intensity training through decompression of the joints and enhanced muscle recovery.  Do not skip this day!

 

Cycle #2:  TACFIT India

            Day 1 – Moderate Intensity:  Flow Fit or TACFIT India at a moderate pace.  This does not mean your pace within each minute slows down, but you will take more rounds off as you feel yourself training into high intensity.  Your rating of perceived exertion should be 5-7 on a 10 scale, and your heart rate should be between 75-85% of your heart rate maximum.  The emphasis here is strength training.

 

            Day 2 – High Intensity:  TACFIT India at maximum effort.  Your rating of perceived exertion should be 8-10 on a 10 scale, and your heart rate should be between 85-100% of heart rate maximum.  The emphasis here is metabolic conditioning.

 

            Day 3 – No Intensity:  Intu-Flow Joint Mobility or follow the Joint Mobility Session found in the members area.  This is active recovery from moderate and high intensity training.  These movements flush and lubricate the joints, shaving away restrictions and improving joint health.  Do not skip this day!

 

            Day 4 – Low Intensity:  Ageless Mobility or follow the Compensatory Movement Session found in the members area.  If you would like to run, cycle, swim, etc., do so on this day at low intensity, followed by compensatory movements.  These compensatory movements aid recovery, and prepare the body for the next cycle of moderate and high intensity training through decompression of the joints and enhanced muscle recovery.  Do not skip this day!

 

Cycle #3:  The Combat Challenge Workout

            Day 1 – Moderate Intensity:  Flow Fit or the Combat Challenge Workout at a moderate pace.  Your rating of perceived exertion should be 5-7 on a 10 scale, and your heart rate should be between 75-85% of your heart rate maximum.  The emphasis here is strength training.

 

            Day 2 – High Intensity:  The Combat Challenge Workout at maximum effort.  Your rating of perceived exertion should be 8 – 10 on a 10 scale, and your heart rate should be between 85 and 100% of heart rate maximum.  The emphasis here is metabolic conditioning.

 

Day 3 – No Intensity:  Intu-Flow Joint Mobility or follow the Joint Mobility Session found in the members area.  This is active recovery from moderate and high intensity training.  These movements flush and lubricate the joints, shaving away restrictions and improving joint health.  Do not skip this day!

 

            Day 4 – Low Intensity:  Ageless Mobility or follow the Compensatory Movement Session found in the members area.  If you would like to run, cycle, swim, etc. Do so on this day at low intensity, followed by compensatory movements.  These compensatory movements aid recovery and prepare the body for the next cycle of moderate and high intensity training through decompression of the joints and muscle recovery.  Do not skip this day!

 

Repeat these three cycles several times. Strive to improve your technique and performance with each workout session. The 4 day wave is designed to maximize recovery from high intensity training so you are able to perform at a high level when duty calls, remain injury free and return home safely. If you are sore, ill or just plain wiped out from a busy shift, you can insert an extra day or two of no or low intensity training. Do not do more moderate or high intensity training. The key to maximizing health and performance is to recover from moderate/high intensity training, not to do more work more often. Please let us know how your training is going by posting comments/scores on our website, facebook page or twitter. Feel free to share this with fellow firefighters or fitness enthusiasts, and please contact us with any questions that you may have.
Train hard, train smart and stay safe!
V/R,
TACFIT Fire Fighter
www.tacfitfirefighter.com
info@tacfitfirefighter.com