Cardiovascular heart disease (CHD), including heart attack and stroke, is the number one cause of death in America. The Fire Service is not immune to this tragic statistic. In fact, CHD is the leading cause of firefighter fatalities, with over half of all firefighter deaths each year attributed to heart attacks.
The 1st Due Fit Programs will have three different levels of skill.
Incipient = Beginner Level
Growth = Scaled Level
Fully Involved = Advanced Level.
So
if you are just getting back into the swing of things don't worry,
every training program will have a level for your skill set as well as
room for improvement. These workouts will require little to no equipment
other then things around any fire house. The fit program is to help get
you up and moving to better your overall health and endurance to
provide a better "YOU" to your family, crew, department , community.
Please feel free to post results, comments, questions.
"Highest Expectations
Please feel free to post results, comments, questions.
"Highest Expectations
are
Minimum Requirements""Warm Up"
Run,row,or bike 400 meters
3 Rounds of
5 push ups
5 tuck jumps
5 double unders(10singles)
"Incipient"
4 rounds for time
50 singles jump rope
10 air squats
10 push ups (from box, or ab mat)
400 meter run
"Growth "
4 rounds for time
50 singles jump rope (unbroken)
10 squats with 2.5 hose roll (held at chest)
10 push ups (unbroken)
400 meter run
"Fully Involved"
4 rounds for time
50 double unders
10 overhead squats with 3 inch hose roll
10 push ups with 2 second pause at bottom(unbroken)
400 meter run
Post workout"
Whole body stretch
Foam / PVC Roller , Lax Ball , Bands etc.
Consume a whole protein source within 60-90 mins post workout to help with weight control as well as to add lean muscle mass. Hydrate to make up for fluids lost during workout.
This workout is not easy, neither is always being in the "ready" state for the unexpected.
These 1st Due Fire workouts will help make the unexpected a little more manageable.
#noexcuses
#getsome
J.Brahm
www.1stduefit.com
This workout is not easy, neither is always being in the "ready" state for the unexpected.
These 1st Due Fire workouts will help make the unexpected a little more manageable.
#noexcuses
#getsome
J.Brahm
www.1stduefit.com
@1stDueFitness - Twitter
1STDUEFIT - Instagram
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