1st Due Fit's mission is to help reduce the number of Line of duty deaths caused from Cardiovascular Issues through educating with physical fitness programming as well as nutritional coaching. Let's all come together and change these preventable deaths within the fire service.
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, Bike 400 meters
3 Rounds OF:
5 Spider-mans
5 jumping jacks
25 yards of High Knees
25 yards of Butt Kicks
"50 Yard FUN"
Exercises so on till
you complete 6 rounds.
Down and back is 1 round.
"Incipient"
6 Rounds For Time.
Farmers carry Pike Pole and Set of Irons 50 yards
10 Burpees
10 Jumping Jacks
10 Air Squats
Farmers Carry Pike Pole and Set of Irons 50 yards back.
"Growth"
6 Rounds for Time
Farmers Carry 2 inch hose rolls each arm 50 yards
10 Burpees
20 Jumping Jacks
30 Air Squats
Farmers Carry 2 inch Hose Rolls each arm 50 yards back
"Fully Involved"
6 Rounds for time
To be done with an SCBA on without breathing air. Just the
pack
Farmers carry 3 inch Hose roll in each arm 50 yards
10 Burpees
30 Jumping Jacks
40 Air Squats
Farmers carry 3 inch hose roll each arm 50 yards back.
"Cool Down"
Roll whole body with PVC, Foam Roller. Lax Ball
Stretch and mobilize.
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
@1stDueFitness - Twitter
1STDUEFIT - Instagram
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