If you’ve been following my blog posts you know that I think interval training is very applicable to what we (as fire rescue athletes) do on the fire ground. Many of the programs that I create (FRF Ultimate Fire Athlete) incorporates intervals at the completion of each workout, I call them 10-minute Interval Overhauls. These interval Overhauls are a combination of exercises that challenges the total body, allows you to work on firefighter skills and simulates work on the fire ground. And they can really “jack-up” your metabolism too! You’ll discover these Overhauls can more realistically simulate the exhaustion felt on the fire ground and rescue scene.
There are thousands of options for these overhauls (which I blog about often). If you create your own, I would like to know about it so please email me your ideas or comment on the Facebook page. Remember these 10- minute intervals are done at the end of your workouts, you can do them in gear, in the firehouse or in the gym (depends on what you have available). The most important piece of equipment is a good interval timer (which you can get for free). I usually set the timer for 10 rounds at 30-40 seconds of work and 30-20 seconds rest. You can change the times based on the exercises you choose and your level of fitness. Here are a couple of ideas to get you started. The first option uses exercises and resources found at most firehouses. The second option I usually perform at the gym.
One of the biggest challenges we face as fire rescue athletes is finding ways to mimic the intensity and motions of the fire ground. These interval overhauls- Interval training combined with fire ground movement patterns (crawling, climbing, dragging) is the best way. There are numerous options for these overhauls, you could include performing them on-air and in full gear. Give them a try, this could also be a great option for crew workouts in the firehouse.
Stay safe and #GetFRF,