FITNESS SCAN FOR I M M E D I AT E ACC E SS TO YOU R FI R E F I G H T E R P E A K P E R FOR MAN C E F R E E M E MB E RS H I P
CRACKYL
TA TICAL
QU E ST I O N S ?
RYAN@FIREFIGHTERPEAKPERFORMANCE.COM
By Ryan Provencher
WORKOUT 24-4
WORKOUT TRAINING PROTOCOL:
WORKOUT INSTRUCTIONS:
20/10
SET UP YOUR EXERCISE SPACE AND SELECT YOUR TOOLS. PREPARE WITH A DYNAMIC WARM-UP. PERFORM EIGHT SETS IN A ROW FOR EACH EXERCISE: 20 SECONDS OF WORK WITH 10 SECONDS OF RAPID RECOVERY.
TRAINING EXERCISES:
ALTERNATE BETWEEN THE RIGHT AND LEFT SIDES FOR EACH SET. THE 20/10 TRAINING PROTOCOL EFFICIENTLY TARGETS ANAEROBIC AND AEROBIC ENERGY SYSTEMS WHILE DEVELOPING POWER, STRENGTH AND ENDURANCE IN A 20-MINUTE WORKOUT.
MED BALL SHOT PUT MAY SUBSTITUTE “OVERHEAD PRESS - ONE ARM” USING A KETTLEBELL, DUMBBELL OR EXERCISE BAND.
RECOVER FOR 1 MINUTE BETWEEN EXERCISES. OPTIMIZE RECOVERY WITH A COMPREHENSIVE COOL-DOWN. THIS WORKOUT MAY BE PERFORMED AT MODERATE OR HIGH INTENSITY BY MANAGING LOAD AND TEMPO FOR EACH EXERCISE.
LOW
STEP BACK LUNGE - UNILATERAL MAY USE BODY WEIGHT, OR LOAD THE SHOULDER WITH A SANDBAG, STEEL CLUB OR HOSE BUNDLE.
MODERATE
HIGH
CONSIDERATIONS FOR FIREFIGHTER TACTICAL FITNESS: Exercises are based on movement patterns with a tactical application for firefighters. Movement patterns are loaded with simple tools.
KETTLEBELL SPLIT STANCE ROW MAY ALSO USE A DUMBBELL, SANDBAG OR EXERCISE BAND.
MED BALL LATERAL THROW MAY ROTATE INTO A BENCH SET UP IN THE VERTICAL POSITION IF NO WALL IS AVAILABLE. MAY ALSO USE A WEIGHT PLATE, KETTLEBELL OR EXERCISE BAND IN ROTATION.
Workouts use interval training for comprehensive strength and energy system development. Training cycles provide structure to optimize progress over time with flexibility to account for the stress of firefighting and shift work. Programs incorporate varied-intensity training principles that improve strength and conditioning while emphasizing adequate recovery between workouts. Pay close attention to how you feel during your workout. Never sacrifice proper exercise technique or power through pain. We do not recommend high-intensity training on shift.
FAL L 2024
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