Thriving Physically on the Fireground. Who is this guy ? What does he know anyway ‽ What if I have to pee?

Fire Service Warrior FitnessThriving Physically on the Fireground

Who is this guy ? What does he know

anyway ‽ What if I have to pee?

Fire Service Warrior Fitness

Disclaimer

I am not a Doctor nor an Exercise Scientist; I am a Firefighter, Instructor, and Coach who has spent years experimenting on myself and an ever increasing cohort of fire service, law enforcement, and civilian athletes in the interest of improving performance, longevity, and wellness.

Common Language

WHY does fitness matter?

The FSWC – Embracing a Warrior Mindset will enable firefighters to fulfill their mission, which is “to save the lives and protect the property of their neighbors”

Three Domains FSWMindfulness FSWTraining FSWFitness

The Fire Service Warrior Concept

From January 15, 1990 through December 8, 2011 there were 1056 LODD Due to Heart Attack, Stroke, or other Stress/Exertion Activity(2012 Provisionally 38 - 46.3%)

The primary goal of FSWFitness is “To increase firefighter longevity and wellness”

Generally we are talking about reducing our risk of injury or cardiac compromise and increasing our ability to enjoy our job and our life


Ethos – “the distinguishing character, sentiment, moral nature, or guiding beliefs of a person, group, or institution”


Clearly D

efined E

xpectations R

educe

Uncertainty!

Our Operating Environment

We are tasked to expend metabolic effort at the level of a Navy SEAL or a professional boxer in a super heated, low visibility, dynamic environment that taxes our cardiac and vascular system, while running at a deficit of awareness due to increased SNS arousal, insulation, body mechanics, and the demands on our cognitive processing

Metabolic Effort Studies of MET levels put in perspective the

metabolic effort firefighters expendMETS HEADING DESCRIPTION

12.0 Occupation Firefighter, General

11.0 Occupation Firefighter, Climbing Ladder with Full Gear

12.0 Occupation SCBUA Diving as a Frogman (Navy SEAL)

8.0 Occupation Forestry, Felling Trees

12.0 Sports Boxing, In Ring, General

9.0 Sports Football, Competitive

11.5 Running Running, 7mph, (8.5min/mile)

Ainsworth BE. (2002, January) The Compendium of Physical Activities Tracking Guide, Prevention Research Center, Norman J. Arnold School of Public Health, University of South Carolina.

Studies evaluating the heart rate of firefighters performing fire ground operations during interior structural firefighting operations show that heart rates between 164bpm to 183bpm are common

Heart Rate

Smith, Denise L, and Steven J Petruzzello. "Selected physiological and psychological responses to live-fire drills in different configurations of firefighting gear." Ergonomics, 1998: 1141-1154.

Sympathetic Nervous System When aroused the

body prepares for the “Four F’s”

Challenging physical fitness training prepares our bodies and our minds for the challenges of the fireground

3-2-1 GO!


HOW do we prepare? Rooted in CrossFit’s model

of “constantly varied, functional movements, performed at high intensity”

Purposeful programming to develop strength and metabolic capacity to prepare for our known operating environment and its unknown challenges


Stronger people are harder to kill and more useful to society in general.

WHAT do we do? Goals and Objectives Assessments Daily Fitness

Program Firefighter

Foundational Movements


Goals and Objectives“Failing to plan is planning

to fail!”

Goals are high levelObjectives support

attaining the goalTasks are the

mechanism to accomplish the objective


AssessmentsThe only way to know if your

program is working is to assess your progress Initial Assessment Periodic Assessments “Final” Assessment

MET Testing (Bruce)Functional TestingConsumption DrillsStrengthNFPA 1410 DrillsAnecdotal notes


Daily Fitness ProgramTrain (Disrupt Homeostasis)Rest (Recover)

“There is no such thing as over training only under eating and under sleeping.” – Mark Rippetoe

On Ramp Program Check your ego at the door Master body-weight movements Technique in all things first

200 reps to get it right 3000 – 5000 to fix it GET A GOOD COACH!


Behdad Salimi Kordasiabi -105kg weight class (231 lbs) World Record Snatch - 214kg (471 lbs)

Foundational movements should be mastered in a progressive manner: unloaded, externally loaded with apparatus, externally loaded with turnout gear, externally loaded with turnout gear and apparatus


Squat Deadlift Press Clean Muscle-up Lunges Thruster Stair Climbs/ Step Ups Box Jumps Snatch


These 10 movements AND their variants are at the core of the FSWFitness Methods

DEMONSTRATIO

N TIM

E!

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Thriving Physically on the Fireground. Who is this guy ? What does he know anyway ‽ What if I have to pee?