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:

-DB Crawling

-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.”

-Aaron Zamzow

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.