Firefighters are athletes.

Transcription

1 3 Firefighter programs: Advanced program Firefighters are athletes. Like athletes, firefighters must be properly conditioned, well equipped, and trained to achieve excellence as well as being physically and emotionally fit to do their best in a variety of challenging situations. The Cybex Research Institute is pleased to bring to you the Cybex Firefighter Performance Program, designed to enhance the specific physical attributes that lead to powerful performance regardless of your age or ability. Athletes have long appreciated the important role of exercise in the prevention of injury and improvement of performance. But the power of exercise is not limited to playing fields and gyms the same benefits can be applied to the fire ground. To learn more, visit According to the Wellness Fitness Initiative 3rd edition, research has demonstrated the need for high levels of aerobic fitness, muscular endurance, muscular strength, muscular power, flexibility, and body composition in order to perform safely and effectively in the fire service. Fitness for emergency responders is even more critical because of the sedentary hours they may spend in the station. Little or no exercise and then the sudden, intense energy demanded to fight a fire or respond to an emergency, is what puts these community servants at such high risk for heart attacks. And can keep them from performing at their best. Cybex builds equipment to help firefighters get in condition to operate at peak performance whether it is advancing a charged hose line, climbing a ladder or running up flights of stairs.

2 Advanced program ly Focus Monday Tuesday Wednesday Thursday Friday Saturday / Sunday Assessment Testing 3:1 Progressive Interval min Steady Basic Circuit 9:3: / MB min Steady / Bodyweight 4 s Circuit 3:1 7 6:2: / MB min Steady Cardio / Core Circuit 6:1 4 3:1: / MB min Steady / Bodyweight 4 s Circuit 9:1 3 9:3: De-Loading min Steady Cardio / Core Circuit min Steady / 1 min Steady / MB 3:1 7 min Steady / 2 41 min Steady / MB 6:1 4 min Steady / 1 42 min Steady / MB 9:1 3 3:1: Assessment Testing 3:1 Progressive Interval 43 min Steady Basic Circuit 9:3: / 2 (Sample) Begin on the Trainer while your partner does the dumbbell power exercise. As the clock starts, perform three 1-minute intervals at a challenging resistance of strides per minute. The dumbbell user performs 5 sets of -second intervals of the prescribed exercise. After a -second recovery, switch activities. Once 1 round of dumbbell exercises and 1 round of 1:1 is performed by each user, repeat 3 times with a new dumbbell exercise in each round. Time : Pace Squat Dumbbell Resistance to Floor Incline Press Press Dumbbell Dumbbell WORLD HEADQUARTERS Trotter Drive Medway MA USA T F CYBEX INTERNATIONAL UK LTD Oak Tree House Atherstone Road Measham Derbyshire DE12 7EL UK T F , Cybex International, all rights reserved. Firefighter Program Flyer. Specifications subject to change 11/11. *Actual color may differ from samples shown.

3 Trainer Minute Steady State : :00 MB Chest Pass MB Ovrhd Pass MB Crunch Throw MB Squat to CP MB Chest Pass MB Squat Raise MB Squat to CP : :00 MB March (legs) MB March (arms) MB Crunch Throw MB (r.) Lunge Raise MB (l.) Lunge Raise MB Squat Raise This cirtcuit requires a partner. Start on the Trainer with a partner performing a basic Medicine Ball power exercise. Set the Trainer to a resistance of while maintaining a pace of SPM. As the clock starts, both perform seconds of continuous work at a challenging but sustainable pace. Take seconds of recovery and switch places with your partner. This process repeats 5 times ( min), followed by a 2 minute break and then repeats for a second set.

4 Trainer : : : :00 1 This workout requires a partner. Start on the Trainer with a partner performing a basic dumbell power exercise. As the clock starts, perform 2 minutes of challenging but sustainable resistance at SPM. Recover for seconds and switch places with your partner. This process repeats a second time and then follows the seconds on seconds off structure above with various dumbbell exercises.

5 Trainer : : : : Set the Trainer to a challenging resistance of your choice. As the clock starts, perform 1 minute of sustainable work at a pace of SPM and then rest for 1 minute. This process repeats two more times. After the third interval, change to a seconds on seconds off structure with various body weight, medicine ball, and rope exercises.