Importance of a Training Regimen for Firefighters

Firefighters have a very physically demanding job. Not to take away from all the logistical and emotional strength that goes along with it as well; however, simply being able to perform a variety of movements in a specific time is important.

Let's take a step back. When I was in college at Westmont in Santa Barbara, there was a huge fire that ran through the school (The Tea Fire). I remember firefighters were being called from all around California to help put out the fire. These men and women must have worked continuous hours, possibly days, without a break. I am so thankful for everything they do and did that weekend to help our school and community in our time of trouble.


THE PHYSICAL
Imagine the strength and endurance an individual would need to do this. The jacket, trousers, air equipment, supplemental equipment can weigh up to 70+ pounds. On top of wearing all that extra weight, these people have to physically work as long as it takes to get the job done. Whether this is putting out a fire, showing up to medical calls or being on a hotshot crew. It only makes sense that firefighters would need a well thought out training regimen in order to keep their movement and performance at a high level to be able to do their job.

The Journal of Strength and Conditioning Research published a study in their March 2013 issue regarding physical fitness in Firefighters. This article said "The lack of an appropriate regular exercise program for these professionals may contribute to high on-duty injury rates and deaths caused by heart disease," (1).

FUNDAMENTALS OF ACTIVE DUTY
The article goes on to talk about the physical, mental, and emotional demands an individual will encounter while on duty. So what type of exercise program does a firefighter need? Look at the basic demands of active duty.

Low intensity physical activity for long periods of time accompanied by random bursts of high intensity activity.

WHAT SHOULD THEY DO?
I propose the following. Train for strength, train for endurance, condition healthy movement, prevent injury. First,  firefighters need to have a foundation of strength just to wear the uniform (literally)! We are asking them to save our possessions, workplace, animals and personal lives. Second, they need to perform various movements for an undetermined amount of time. They don't know if they will be working for 5 minutes or 5 hours, so I high level of endurance is required. Thirdly, teach healthy movement. This is a career that people will plan to stay in their entire lives. Even if that leads to a desk job later down the road, you still want to allow that person to be able to enjoy their movement. The program should never be designed to sacrifice good movement for better conditioning only to let their bodies fall a part later on. As coaches we always want to teach proper positioning and correct movement, end of story. Finally, if a firefighter is injured, then they cannot do their job. So take the correct approach to injury prevention in your program. A big part of this can be the recovery outside the training program.

Be thankful for these men and women who work in our communities. If your a firefighter seeking a good program, look for these things.

 

This Weeks Must Reads Mar 24

A lot of cool stuff to check out, this week.

Eric Cressey shares tips for people who stand all day.

Ben Bruno weighs in on single training, specifically Skater Squats

Poliquin on bulletproof abs, What are the best exercises?

The Smarter Science of Slim blog talks about the fear of fat. Does eating fat create fat?

As always check out the Prevail Conditioning and follow on twitter @PrevailCond
You can find me @danielpguzman on Twitter

Enjoy the Week!

Generation UCAN

I grew up playing soccer my entire life and played at the collegiate level for Westmont College. I continue to play in a few leagues during the week and last Sunday got to do a little experimenting. At Prevail Conditioning we sell Generation UCAN products which are sports nutrition products. The Sports Drinks are powered by SuperStarch, which is their highly researched carbohydrate nutrition drink (used with non-GMO corn by the way!). Many of my teammates chug 5 hour energy or Red Bull energy drinks before the game and I always tell them there is a better product out there! As many of you coaches, athletes, trainers know, most of the time the best way to figure out what works is to try it yourself.

Generation UCAN is clinically proven to work and provides a consistent release of energy to your body. With the enhanced fat burn and speedy recovery because of the stable glucose levels, this is a must have product for all your athletes. Here is my trial with UCAN.

THE EXPERIMENT

I play a full 90 minutes each Sunday game and never really reach exhaustion, but more general fatigue. I was interested in the product because I eat a few hours before the game and most of my fatigue comes from my body dying for some food. However, if I eat too close to the game I have to deal with annoying stomach disturbances for the first 45 minutes (some of you may sympathize). Also, after my games I am so exhausted and it takes me forever to recover. Keep in mind I am constantly training and stay up with my conditioning, so it has nothing to do with with my energy system levels.

The UCAN Pre-workout Sports Drink claims to NOT bother the stomach, cause a rapid insulin spike, or cause an after crash.

I mixed the UCAN with 16 oz. of water 30 minutes before my game. I wasn't hit by an electrifying energy spike which was nice. I felt solid the first half of the game, which was usual. The second half was the real test. I never felt the late-game fatigue or tiredness that hits the last 10 minutes. I truly felt energized to continue playing. 

RESULTS

Now the game was only 90 minutes long plus warmup, I would say 2 hours tops. So anything beyond that I am not sure how it would have affected me, but I felt I had more in the tank when the game ended. What was even more impressive to me was my recovery. I felt great the rest of the day when usually I am beyond tired, until it is time to hit the sack. 

If you are looking for a Pre-Workout Sports Drink to try, Generation UCAN is at the top of my list. (Flavor: I chose Cranberry Raspberry, but there are others as well.)

FINAL THOUGHTS

I am a big fan of consuming protein before you're workout and Generation UCAN has the same Pre-Workout Sports Drink with protein added. Here is Generation UCAN's website, you should really check it out. I used it for soccer, but it could definitely be used for a variety of sports and competitions. Once again if you have not heard or tried out any of Generation UCAN's products, check out the website and get a product to try.

This Week's Must Reads Feb 26

Greg Robins, a Cressey Performance Coach, offers weekly advice from nutrition to variety to your program design.

Poliquin writes about getting faster through quicker movements in your lifting

T-Nation posted an article by Tony Gentilcore about learning a solid deadlift, you know I couldn't resist.

Wil Fleming shares his insights on Olympic Lift Pulls

John Berardi talks about the different types of clients and how he helps them out.

Have a great week!

The Best Way to Increase your Training Intensity

What is the best way to increase your training? A well thought out nutrition plan, the perfect program design, a solid recovery regimen? While those are all great things, there is something even better that will take your training to the next level.

The best way to increase your training is with a great training partner. I have had several solid training partners in the past. In college, one of those guys was Ben Gordon (an Arizonan native). Like myself, Ben has a hunger to always get after his training. We would meet at the field an hour early to do additional skill work, or meet in the gym before or after practice to get in a lift. We had a training romance that matched us up perfectly. Here are 3 things to look for in a great training partner:

1. Consistency
The first thing you want in a solid training partner is a person who will show up consistently to train. Whether this is in the weight room or in your arena of competition, your training partner needs to be there. Rain or shine, just showing up is half the battle.

2. Desire
Yes, it sounds kind of cheesy, but it really is true. Think about the athletes on your team or even the people you work with. Things happen when someone's attitude reflects their desire for improvement and when they enjoy putting in the hard work, even when no one is there to see it. First, attitudes are infectious to the others on the team, especially when it is just you and your partner. Second, the greater the desire, the harder you will train.

Ben and I saw tremendous growth transfer to our practices from our skill work and strength training sessions. Not only did we notice, but our coaches and teammates noticed as well. More than anything, your desire to become a better "_______" for your team or your organization will gain the respect of others, causing them to want to work with you.

3. Understanding
Finally, you want a training partner who has a similar sense of direction. It is challenging to have a training partner with a different end goal, or even worse, no end goal at all.  Showing up and getting in shape is fine, but it is the mutual understanding and accountability that creates a great training partnership. In college, I knew I wanted to become a better soccer player. I wanted to work on my skills and train in the weight room: the most beneficial way to hit those goals. Ben shared the same goals and we had an understanding.

                                            (Myself on Left, Ben on Right with ball)

CONCLUSION
I spent a ton of quality time on my favorite field in the world (Peg Lovik at Westmont) and I had a passion to improve in the areas of my game that needed work. My training was always better when Ben and I were working together an hour before or after practice. Without a doubt. Find a solid partner to train with.


The truth is, sometimes one of us would show up tired from classes, and the other one was right there to raise the intensity and hold the other accountable to our end goal. Or maybe one or both of us needed a push to get to the training room for some recovery. And the days when we were both fired up ready to go, it was simply a beautiful sight to see.

I have had many other solid training partners throughout different times of my life (Nick Hale, Shane Vereen, Chris Ecklund, Frankie Larez) and my training intensity was always higher.

Do you have a training partner? If so, do they have these 3 fundamental values? Share your stories of the times your training was higher or more intense because of a solid partner. What are some things you look for in a training partner?

This Week's Must Reads Feb 9

Here is what you may have missed from last week. Check it out.

Elite FTS posted an article about working the behavioral aspect when training clients.

Mike Robertson shares some tips to organizing your program design time most efficiently.

Bret Contreras wrote a monster of an article on coaching cues that are to the point!

Smart Group Training put up an in-service with Wil Fleming teaching Olympic lifts

Eric Cressey shows how to get out of the sagittal plane. Important for all populations of people.

Precision Nutrition's research review article on coffee.

Enjoy!

This Week's Must Reads February 1

In case you missed them from the week, check these must reads now!

Eric Cressey shares a power lifting tip about taking tension out of a bar before you begin a deadlift.

Chad Waterbury talks about a Dynamic Neuromuscular Stabilization and what he learned from USC's Movement Performance Institute this past week.

Myofibrils and more! This is a funny physiology song that got passed around my work.

T-Nation published Dan Trink's article on how to tweak some of your exercises for you experienced lifters.

Have a great weekend!