Tag Archives: injury prevention

Have you tried the 4-day wave?

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.

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Physical Training for Emergency Responders: Revive-Survive-Thrive!



Firefighter Workouts | Primal Stress


Have you completed all 23 cycles of TACFIT Fire Fighter: First Alarm and you are looking for another great program designed for emergency responders? Maybe you are just looking to try something different. Scott Sonnon has finally released his Primal Stress: Revive, Survive and Thrive Program.  Coach Sonnon has dedicated himself to improving the health and performance of firefighters, police officers, military personnel and other emergency responders that tend to sacrifice their own health and well being in the effort to serve others. He is making the program available at a discount price over the next few days.

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FireFighter Workout: Basic Spinal Rock


For this week’s Firefighter Workout installment, we are introducing the Spinal Rock.   The Basic Spinal Rock is a great exercise for firefighters to improve mobility in the spine and develop core strength through a full range of motion.

Back injuries are one of the most common reported injuries in the fire service and as a result, your Firefighter Workout must include functional, core strengthening exercises for proper injury prevention.

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TACFIT Fire Fighter Flow Fit Training Montage

Like many of you, I have been a fitness enthusiast for most of my life.  I started “pumping iron” in the garage with my dad at age 13.  I embraced a bodybuilding approach to fitness for 20 years.  My muscles got bigger and stronger without a doubt.  What I did not realize at the time is that I was actually damaging my joints and reducing my range of motion.  I was training body parts such as chest, biceps, triceps etc. through one plane of motion.  I considered myself to be “fit”, but the fact is I was destroying my mobility.  Without mobility, there is no movement and without movement, there is no performance.  It doesn’t matter if you are playing in the Superbowl, or fighting fire.  Movement is performance.

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Is Exercise Injuring Firefighters?

firefighter workout | firefighter fitness

Firefighter Exercise


The headline (retrieved from www.fireengineering.com) reads:  “More Firefighters Injured During Exercise than on the Job” 


Here is a brief summary of the report released by the American Physical Therapy Association:

“Firefighters are more likely to be injured while exercising than while putting out fires, according to an article published online in Injury Prevention. Carrying patients is the task most likely to require time off from work.

Researchers looked at data for injuries sustained while at work for 21 fire stations serving the metropolitan area of Tucson, Arizona, between 2004 and 2009. The 650 employees included firefighters, paramedics, engineers, inspectors, and battalion chiefs. The average age was 41 years, and all but 5% were men.

During the study period, the average annual incidence of new injuries was 17.7 per 100 employees, most of whom were in their 30s and 40s.

Injuries sustained while exercising accounted for a third of the total, despite the fact that exercising is designed to keep employees in good physical condition, in a bid to stave off the risk of injury while doing their job.”

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