Deadlift x reps, rest 2 min x 3 C. GH Raises x reps, rest 1 min x 3 D. Bench Press x reps, rest min x 3 B. Pull Ups x reps, rest 2 min x 3 C1. Dips x reps, rest 1 min C2. Ring Rows x reps, rest 1 min x 3 D. Back Squats x reps, rest min x 3 B. Good Mornings x reps, rest 2 min x 3 C. Swiss Ball Leg Curls x reps, rest 1 min x 3 D. Plank on Elbows x 1 min, rest 15 sec x 3 E. Week 1: Day 4 — Friday A. Standing Press x reps, rest 2 min x 3 B. Bent Over Rows x reps, rest 2 min x 3 C1.
Seated DB Press x reps, rest 1 min C2. Week 2: Day 1 — Monday A. Week 2: Day 3 — Thursday A. Squeeze your shoulder blades together and pull your body up until your chin is over the bar and then reverse the movement to return to the starting position. Hold a dumbbell in one hand and get into push up position. Perform a push-up as normal, returning to the starting position.
Your body should form a T shape. Complete all your reps on that side, and then switch the dumbbell to the other hand and repeat on the other side. With a dumbbell in each hand, walk the recommended distance while standing up straight and avoiding an arching back.
Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community. Have a question or comment? Get in touch: Email us: info[at]breakingmuscle. Fitness Workouts Healthy Eating Reviews. John Annillo Last updated on October 18th, Workout 1 1. Backward Drags 4 x 20 yards Drag any heavy object backwards human dummy, partner, sandbag, fire hose, heavy ropes, etc.
Workout 2 1a. Barbell Push Press 3 x 8 Hold a barbell at shoulder level and dip your knees as if you were about to jump. Alternating Medicine Ball Push Up 3 x 6 each side Get into push-up position, resting your left hand on a medicine ball. Bent-Over Row 4 x 10 Use any form of resistance that you can partner, sandbag, fire hose, weighted vest, heavy ropes, etc. Leg Lifts 3 x 15 Start on your back with hands across your chest. Medicine Ball Woodchop 3 x 15 Stand holding a medicine ball above your left shoulder.
Stair Climber 20 Minutes If you do not have access to a stair climber, you can do a minute jog. Workout 3 1a. Metrics details. Firefighting is a dangerous occupation with high rates of injuries and fatalities, with the majority of line of duty fatalities due to cardiovascular events. Though there has been increasing interest in high intensity functional training HIFT programs, research data are lacking among firefighters and few studies have focused on training recruits.
The CG was asked to continue current exercise habits. TF20 was provided a week online based training program that included periodized workouts, nutritional information, and mental readiness education.
All 10 participants completed baseline and follow-up assessments. The CG did not experience any significant changes. While TF20 participants showed significant fitness gains, the small sample size limited direct comparisons to the CG. TF20 was well-received although there may be a better way to implement the intervention to increase participation.
This investigation provides promising outcomes, useful information about implementation, feasibility, and acceptability for the TF20 HIFT program among firefighter recruits.
Registered 28 September Retrospectively registered. Firefighting is a strenuous and physically demanding occupation [ 1 ]. Firefighters FFs work in dangerous and complex environments, which increases their risk for injuries and fatalities [ 2 ]. Many firefighters experience significant weight gain over the course of an approximate year career, with a range of 29—85 pounds gained i.
Comorbidities related to overweight and obesity include heart disease, stroke, type 2 diabetes and certain types of cancer which are highly prevalent among the firefighter population [ 3 , 5 ]. It is well documented that physical fitness is related to job performance, including the performance of simulated firefighting tasks that are relevant to actual job tasks e. Firefighting presents a unique challenge for physical fitness training because it requires concurrently improving multiple fitness training goals [ 6 ].
Inadequate fitness levels may reduce the occupational performance and increase the risk of overexertion injuries for firefighters [ 7 ]. Limited resources exist for fire departments that are tailored to the culture and work requirements of these tactical athletes [ 6 ]. There has been increasing interest in high-intensity functional training HIFT programs among tactical populations, yet key research data are lacking for the firefighter population [ 6 , 8 ].
While these guidelines exist, there are no nationally-enforced fitness or physical activity requirements for firefighters, which leads to inconsistent fitness training within and between fire departments, substandard fitness levels, and greater risks for obesity, injury, and cardiovascular-related events [ 9 ]. For example, only The NFPA recommends firefighters be allowed to exercise on duty to maintain adequate fitness levels [ 12 ].
While Poplin et al. It is still recommended that firefighters be encouraged to exercise while on duty. Studies have shown that firefighters who engaged in regular physical training were less likely to incur a serious injury on the fireground [ 14 , 15 ]. Furthermore, firefighters who train regularly and possess higher fitness levels tend to perform job-specific tasks more efficiently than untrained firefighters, emphasizing the importance of implementing an exercise program for firefighters [ 7 , 13 , 16 ].
Thus, there is a need for cost-effective training programs targeted at the unique needs and culture of the fire service as a means of improving readiness, decreasing injury, and preventing line of duty deaths LODD related to CVD. Fire academies provide instruction for new firefighters and should instill the importance of physical fitness training as recruits begin a physically demanding career in the fire service [ 17 ].
However, current fire academies across the U. The applied coursework requires much time spent on the drill ground learning basic firefighter skills, e.
Firefighter recruits also are typically required to take the Candidate Physical Ability Test CPAT , or an equivalent occupational fire ground test during the Fire Academy, which they must pass to be considered for employment in most fire departments across the country [ 18 ].
These tests are physically demanding and require high fitness levels. The purpose of this pilot investigation was to assess the acceptability, feasibility, and relevant fitness and occupational performance outcomes of an innovative firefighter HIFT program, The First Twenty Tactical High Performance Program TF20 with firefighter recruits. This is the first investigation to examine TF20 among firefighter recruits and significantly adds to the existing literature regarding firefighter fitness training.
We hypothesized that the intervention group TF20 would have greater improvements in performance, fitness, and health outcomes, as described below. The aims of this pilot study were to examine the acceptability, feasibility, and fitness and occupational performance outcomes among firefighter recruits after a week randomized trial.
All participants provided written consent prior to initiation of their involvement in research. We solicited study volunteers by visiting a midwestern fire academy that is hosted by a community college fire science degree program with permission from the Fire Academy Program Director. Participants were individually randomly assigned to either the intervention TF20 or comparison group CG. Microsoft Excel was used to generate the random allocation sequence. Both groups completed baseline assessments, weeks of either the TF20 or CG, and follow-up assessments.
Because recruits also were students in the community college degree program, passing the CPAT prior to entry into the fire academy was not required. The fire academy provided instruction to prepare recruits to take state tests for firefighter certification, but they were not professional firefighters.
Randomization of Eligible Participants. TF20 is an innovative online training program developed by firefighters specifically for firefighters that provides foundational educational principles around physical fitness, mental wellness, and nutrition.
TF20 online platform allows participants to apply and track these principles on a daily basis and record their progress. The portal includes private account settings, health programs, fitness tracking with exercise and workout videos, nutrition tracking, health education, results tracking, and communication and social media tools.
TF20 Intervention Group TF20 workouts were part of an online training program that provided endurance and resistance exercises, nutritional information, and mental performance guidance. The original program was a week periodized program which was condensed into a week exercise program to accommodate the time frame of the study and fire academy academic semester.
The workouts are summarized in Table 1. Workouts contained a combination of aerobic e. Sixty-minute TF20 sessions included a warm-up, workout, and cool down. All completed workouts were logged in TF20 software program, which was used to assess intervention adherence. The comparison group CG; i. Participants chose the time, duration, frequency, and type of workouts completed. Weekly meetings ensured education on proper movements used in TF20 program, and discussion of proper movement progressions.
Both groups were reminded to log their workouts. Any questions the participants had were also discussed during the meetings. The research team enrolled participants during the first week of their week fire academy. The research team generated the random allocation and assigned participants to intervention groups.
As an incentive to participants, this study took the place of the one credit hour physical fitness course requirement for the fire academy. This one credit hour course was offered through the local community college and allowed participants to access the community college gym.
The class was not associated with the fire academy nor was it instructor-led; it solely provided access to a gym. The fire academy in this study did not have a structured exercise fitness training component. A Seca stadiometer Chino, CA was used to assess height. Maximal aerobic capacity VO 2max was estimated from the linear relationship between heart rate HR and work rate during a submaximal graded exercise test using a StairMaster StepMill PT [ 23 , 24 ].
This test is recommended for firefighters because, unlike other submaximal graded exercise tests, this one requires the participant to exercise to maximal volitional fatigue, similar to completing a physically exhausting task on the fireground [ 23 , 24 ]. Additionally, studies using this test and prediction equation demonstrated accuracy and validity, with no false positives or negatives [ 24 ].
The best of three attempts was recorded for each hand. Upper body muscular endurance was assessed with a 2-min timed push-up PU test [ 27 ]. The PU test required participants to touch their chin to the mat at the bottom of each repetition, and the score was the number of continuous repetitions completed [ 27 ]. After a municipality has completed all aspects of recruiting and mentoring candidates they may administer the actual eight-event test. During the entire test the candidate must wear a 50 lb.
The eight events are:. All Rights Reserved. Technology Council. UAS Toolkit. Department Administration. Fire Prevention. Large-Scale Response. About LMA. Our Facilitators. LMA Conference. Candidate Physical Ability Test. Suppression News. Fire Adapted. Fire Adapted News. Resilient Landscapes. Wildland Landscapes News. Wildland Policy. Wildland Policy News.
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