Interval training is very applicable to what we do on the fire ground. A unique component that I’ve added to the end of my workouts is a 10-minute Interval Overhaul or “afterburner.” These interval Overhauls are a combination of exercises that challenges the total body, allows me to work on firefighter skills and simulates work on the fire ground. And they really “jack-up” my metabolism too! I challenge you to try one at the end of your next workout.
Here is an example of an Overhaul I did after my strength workout the other day:
I performed each exercise 3 times for 30 seconds with 30 seconds of rest. Then for the last minute I held a plank.
The exercises I used were:
-Floor to ceiling press (try with about 25% of your bodyweight)
-Medicine ball slams
Then hold a plank for the last minutes.
You can substitute out the exercises based on your available equipment. Again this is done at the end of a workout to really “jack-up your metabolism” and to help you incorporate fireground movements.
Give this overhaul a try. Create your own and get “fit for duty.”
To really see how to effectively incorporate these Overhauls with a solid strength and core workout check out the FRF Ultimate Fire Rescue Athlete Workout.
Give this a try!
Stay safe and Get FRF!