Firefighters are athletes.

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1 3 Firefighter programs: intermediate 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 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 intermediate program ly Focus Monday Tuesday Wednesday Thursday Friday Saturday / Sunday Assessment Testing: 3:1 Prog. Interval min Steady : Bodyweight 9:3: 1:1 Introduction Workout min Steady : Cardio/ 6:2: 1:1 Introduction Workout min Steady : Bodyweight 3:1: De-Loading : Cardio/ min Steady 9:3: 3:1 7 Undulating Resistance : Bodyweight : Cardio/ min Steady 6:1 4 Undulating Resistance : Bodyweight : Cardio/ min Steady 9:1 3 Undulating Resistance : Bodyweight : Cardio/ min Steady De-Loading : Cardio/ min Steady 3:1: Assessment Testing: 3:1 Prog. Interval min Steady State Aerobic : Bodyweight 9:3: 3:1 7 Undulating Resistance (Sample) Steadily increase the resistance to a tolerable level and maintain a pace of strides per minute for 3 minutes. Follow this 3-minute block, then decrease the pace to less than 80 strides per minute for 1 minute. After recovery, increase the pace to for the next 3 minutes. Try increasing the resistance by 5. Repeat this process for 7 intervals (28 minutes). Time Pace Resistance 70% of 1:1 max 70% of 1:1 max 70% of 1:1 max Increase by 5 Increase by 5 Increase/ Maintain Increase/ Maintain Increase/ Maintain Incline 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 : : : resistance incline Set out on a steady state pace of SPM (strides per and maintain these settings for continuous minutes.

4 Trainer : 1: 2: 3: 4: 5: 6: 7: 8: 9: :00 : 1 11: 1 12: 1 13: 1 14: 1 15: 1 Push Ups s Push Ups s Push Ups s 5 Minute Push Ups s Invert. Row s Invert. Row s Invert. Row s Invert. Row s : 1: 2: 3: 4: 5: 6: 7: 8: 9: :00 : 1 11: 1 12: 1 13: 1 14: 1 15: 1 March Core s March Core s March Core s March Core s Plank Hold s Plank Hold s Plank Hold s Plank Hold s This workout requires a partner. Start on the Trainer while your partner performs a bodyweight strength exercise. Set the Trainer to a resistance of, and an incline of while maintaining a pace of SPM. As the clock starts, both perform seconds of continuous work at a challenging but sustainable pace. After seconds of work recover for seconds and switch stations with your partner. This process repeats 8 times, followed by a 5 minute break and then repeats for a second set. NOTE: The Marching based exercises require a medicine ball.

5 Trainer Cardio : 1: 2: 3: 4: 5: 6: 7: 8: 9: :00 : 1 11: 1 12: 1 13: 1 14: 1 15: 1 MB March (Legs) MB March (Arms) MB March (Both) 5 Minute Dying Bug Reach Push Up Plank Russian Twist 1L (Lt) RDL MB Raise 1L (Rt) RDL MB Raise : 1: 2: 3: 4: 5: 6: 7: 8: 9: :00 : 1 11: 1 12: 1 13: 1 14: 1 15: 1 March Core s March Core s March Core s March Core s Plank Hold s Plank Hold s Plank Hold s Plank Hold s This circuit requires a partner. Start on the while your partner performs a bodyweight strength exercise. Begin on the Trainer by setting the resistance to and maintaining a pace of SPM. After the seconds work, recover for seconds and switch places with your partner. This process repeats 8 times, followed by a 5 minute break and then repeats for a second set.

6 Trainer 9.1 Undulating : : :00 60% of 1:1 max Increase by 5 Increase by 5 Using the 9 minutes on 1 minute off structure, begin by setting the resistance to 60% of the maximum resistance achieved in the 1.1 workout. Progressively increase this resistance by 5 at a pace of SPM for 4 sets (28 minutes).

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