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 are Minuimum Requirements"
1st Due Fit's Wednesday Workout
Please feel free to post results, comments, questions.
"Highest Expectations are Minuimum Requirements"
1st Due Fit's Wednesday Workout
" the struggle you're in today is developing the strength you need for tomorrow"-unknown
Warm Up
Run, Row, or bike -400 meters
3 Rounds of:
3 Hand Release Push Ups
6 Moutain Climbers
9 Air Squats
Workout: 21-15-9
"Incipient"
Air Thrusters
Push Ups (hand release)
Toe taps to a hose roll, curb, or flat object about 3-5 inches tall
"Growth"
Thrusters (with 1"3/4 hose roll or 2")
Push Ups (hand release)
Jump Rope (singles)
"Fully Envolved"
Thrusters (with 3" hose roll or bar with 95lbs)
Push Ups (hand release)
Double unders
Post workout
Stretch :glutes,hams, calves, shoulders ,tri-ceps, chest
Roll out with foam roller /PVC roller.
Consume a whole protein source with 60-90 mins from workout to help with weight control as well as added 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
Warm Up
Run, Row, or bike -400 meters
3 Rounds of:
3 Hand Release Push Ups
6 Moutain Climbers
9 Air Squats
Workout: 21-15-9
"Incipient"
Air Thrusters
Push Ups (hand release)
Toe taps to a hose roll, curb, or flat object about 3-5 inches tall
"Growth"
Thrusters (with 1"3/4 hose roll or 2")
Push Ups (hand release)
Jump Rope (singles)
"Fully Envolved"
Thrusters (with 3" hose roll or bar with 95lbs)
Push Ups (hand release)
Double unders
Post workout
Stretch :glutes,hams, calves, shoulders ,tri-ceps, chest
Roll out with foam roller /PVC roller.
Consume a whole protein source with 60-90 mins from workout to help with weight control as well as added 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
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