February Loves You
How is your heart today? Stamina for firefighters is so important. Being able to search with one bottle and not tire out is so important. What does that REALLY mean?
For firefighting, you move in extreme temperatures with smoke, poor visibility, and unexpected circumstances at high fitness levels. It is important that your heart and body can handle high heart rates, recover then get to high numbers again for a sustained period of time. This intermittent heart rate with intensity is your job.
Stamina helps to build your heart muscles so you can move with efficiency and helps to prevent injuries. Healthline defines Stamina as "the strength and energy that allow you to sustain physical or mental effort for long periods of time. Increasing your stamina helps you endure discomfort or stress when you’re doing an activity. It also reduces fatigue and exhaustion. Having high stamina allows you to perform your daily activities at a higher level while using less energy."
This month, we are going to build your stamina.
Warm-up- 10 air squats, 20, Jumping Jacks, 30 mountain climbers total (Perform 3 rounds)
Foam roll your upper and lower body for 30 sec each side, then pigeon pose hold 30 sec each side, and cat/cows x 20 x 3.
Strength: Take 10-20 minutes here
Barbell Front Squat OR Modified Squat 2x10 3x10 3x10 3x10 (use a weight that is easy for you and you can control your form) https://www.youtube.com/watch?v=uYumuL_G_V0
Romanian Deadlift (RDL) 2x10, 3x10, 3x10, 3x10
Wearing a vest: 4 minutes on the treadmill-get your heart rate to 70%
Bear Crawls x 30 sec rest for 30 sec
Step ups x 50 or step mil for 2 minutes
Sandbag squats to overhead x 10
Inchworm walkouts to push up x 10
Row or Assault Bike for 20 calories
Rest 1 min
As many rounds as you can for 30 minutes or as many rounds as you can in 1 BOTTLE