Firefighter Combat Challenge: Training Exercise #2 – The Kettlebell Plank Row

Many fire departments utilize a firefighter combat course to simulate fire ground tasks.  It may be used for entry level testing, annual fit for duty, or fire service competition.  The best way to train for a firefighter combat course is to run the actual course.  This is not always practical or convenient.  In the coming weeks we will provide tactical training exercises that you can perform at your fire station or local gym.

 

The “On Target Firefighter Combat Challenge” is comprised of 5 stations:

 

1.  Stair Climb/Hose Carry

2.  Equipment Hoist

3.  Chopping/Breaching

4.  Charged Hose Drag

5.  Victim Rescue

 

This week:

Combat Challenge Event:  Equipment Hoist 

  • Warm-Up Exercise:  Thai Chi Twist
  • Training Exercise:  The Kettlebell Plank Row
  • Cool-Down Exercise:  Twisted Chair
Check out this instructional video:
**Note:  If you do not have access to kettlebells, you may use dumbbells instead.

 

 

Firefighter Combat Challenge: Training Exercise #1 – The Sandbag Lunge

Many fire departments utilize a firefighter combat course to simulate fire ground tasks.  It may be used for entry level testing, annual fit for duty, or fire service competition.  The best way to train for a firefighter combat course is to run the actual course.  This is not always practical or convenient.  In the coming weeks we will provide tactical training exercises that you can perform at your fire station or local gym.

 

The “On Target Firefighter Combat Challenge” is comprised of 5 stations:

 

1.  Stair Climb/Hose Carry

2.  Equipment Hoist

3.  Chopping/Breaching

4.  Charged Hose Drag

5.  Victim Rescue

 

This week:

Combat Challenge Event:  Stair Climb/Hose Carry 

  • Warm-Up Exercise:  Hip Swing – Inside/Outside
  • Training Exercise:  The Sandbag Lunge
  • Cool-Down Exercise:  Shinbox
Check out this instructional video:


**Note:  If you do not have a sandbag, you may use a hose bundle, dumbells, etc.

Free Fire Fighter Workout

TACFIT Fire Fighter is excited to offer another free workout!!

Have you been looking for a workout that your whole crew can perform at the same time without equipment? Do you want to challenge yourself and maximize your anaerobic training while having a great time? Step on up and give the Fire Station Workout a try.

We have provided follow along videos to take you through a thorough warm-up, an intense training session, and a comprehensive cool down. The workout follows our 20/10 X 8 protocol. You may recognize this as the Tabata protocol.

How it works:

  • Perform the warm-up
  • Pick an exercise and complete 8 rounds of 20 seconds of max effort followed by 10 seconds of rest. Rest for 1 minute and then repeat with the remaining exercises.
  • Perform the cool down.
  • 28 minutes later you hit the showers!

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Firefighter Injury Prevention: Myo-Fascial Release

Injury prevention and proper recovery are critical components of any comprehensive tactical fitness program. Sacramento Fire Department Strength and Conditioning Coach John Hofman demonstrates use of the foam roll to help firefighters reduce back pain and prevent injuries: Foam Roll Myo-Fascial Release You will find more great information from Coach Hofman at www.firefighterfitnessonline.com.