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 or Row 400 meters
"Incipient"
2 rounds for time of :
-21 box step ups on 18' box
-15 push ups from a box or ab mats
-9 pull ups (band assisted or ring rows are ok)
"Growth"
3 rounds for time of:
21 box jumps on 24' box
15 push ups
9 pull ups
"Fully Involved"
4 rounds for time of:
21 box jump overs 30'box
9 pull ups
Post workout"
whole body stretch
Foam / PVC Roller
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
#noexcuses
#getsome
J.Brahm
www.1stduefit.com
@1stDueFitness - Twitter
1STDUEFIT - Instagram
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