Tag Archives: tactical fitness

Tactical Fitness: The Quad Press

The tactical fitness exercise demonstration this week is the quad press.  This movement is a great way for firefighters to train ground engagement.  Firefighters often work low to the ground in high heat conditions.  The quad press helps develop strength low to the ground.  It also trains your body to absorb force.  Catching yourself after a fall forward for example.

The Warm Up: The Hitchhiker

The Training Exercise: The Quad Press

The Compensatory Movement: Seal

 

Check out the instructional video:

 

Tactical Fitness: The Trinity Squat

 

The tactical fitness exercise demonstration this week is the trinity squat.  This movement is vital to firefighters.  The coaching cues for the trinity squat can also be applied to lifting on the fire ground or picking up patients.

The Warm Up: Hip Swing – Front to Back

The Training Exercise: The Trinity Squat

The Compensatory Movement: Backward Bend

 

Check out the instructional video:

 

Tactical Fitness: Push Plank Knee

The tactical fitness exercise demonstration this week is called push plank knee.  This exercise is very comprehensive in that it combines pushing movement, pulling movement and core activation.

The Warm Up: Backstroke Shoulder Rotation

The Training Exercise: Push Plank Knee

The Compensatory Movement: Downward Facing Dog

 

 

 

 

Take a look at the instructional video:

Tactical Fitness: The Front Lunge

 

In the coming weeks, we will be featuring simple, tactical exercises that are relevant to firefighters.  These exercises will be body weight only, simple to perform at the fire station and they can be done as a crew or as an individual.

The exercise featured this week is the front lunge.  This exercise is relevant to firefighters because it is similar to movement patterns used in climbing stairs and ladders.  It is a tactical movement when performed properly, as it trains you to maintain footing in challenging situations.  For example, pulling a pre-connect to the front yard of a house that has wet grass or uneven terrain.

The Warm Up: Knee to Chest/Heel to Glute

The Training Exercise: The Front Lunge

The Compensatory Movement: Pigeon

 

Take a look at the instructional video: