tacfit fire fighter challenge

8/10/2019 Tacfit Fire Fighter Challenge

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TACFIT FIRE FIGHTER: FIRST ALARM is the first in a series of comprehensivetactical fitness programs designed for firefighters, by firefighters. The TACFITFire Fighter series will focus on improving the specific attributes necessary forfirefighters to perform at a higher level, avoid injuries and return home safely.After nearly two years of refinement and beta testing, TACFIT Fire Fighter FirstAlarm is complete. The 92-day program will be available on March 2nd, 2012.The TACFIT Fire Fighter Challenge is the first step in your journey to optimalfirefighter fitness.

Fire Captains Christian Carson and Ryan Provencher have created TACFIT FIREFIGHTER to provide comprehensive health and fitness programs to augmentthe occupational training of firefighters. TACFIT Fire Fighter is built upon theprinciples of Circular Strength Training and TACFIT providing a holistic andhealth first approach to firefighter fitness.

TACFIT FIRE FIGHTERFIRST ALARM


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Firefighters are occupational athletes. The physical, mental and emotional demands that may

be placed on the firefighter are unique, and at times very extreme. Physical training forfirefighters should develop the attributes necessary to perform at a high level, avoid injuriesand return home safely.

Physical preparedness is an occupational necessity. Unfortunately, most physical trainingprograms do not meet our needs because they were not designed for firefighters specifically.Many programs overemphasize aerobic energy through long, slow duration training. Othersoveremphasize size and limit strength through power lifting and bodybuilding. Furthermore,few physical fitness programs place proper emphasis on injury prevention and recovery. Forus fitness is about more than performance, it is about survival .

The TACFIT Fire Fighter Challenge is designed as a barometer for firefighter fitness. Itaddresses all of the components required of any firefighter fitness program: strength, power,metabolic conditioning, dynamic movement, mobility and recovery. A specific joint mobilitywarm-up and compensatory cool-down are incorporated into the program. Use this challengeto determine your physical strengths and weaknesses. Do you feel strong and powerful, buthave difficulty with the movements? Do you move well, but lack the conditioning to completethe workout? Your first attempt at the TACFIT Fire Fighter Challenge will serve as yourbaseline. We challenge you to not only give this workout a try, but to take a look at a morespecific and comprehensive approach to firefighter fitness.

The TACFIT FIRE FIGHTER CHALLEN


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QUICK START GUIDE

Follow these steps to get started:

Step 1: Visit www.tacfitfirefighter.com to

access all resources.

Step 2: Read the manual and watch theinstructional and demonstration videos.Make sure you have a goodunderstanding of the material before youbegin.

Step 3: Consider wearing a heart ratemonitor to gauge the intensity of yourworkout. Calculate your target heart ratezones using the formula provided in thisdocument.

Step 4: Print the TACFIT Fire FighterChallenge Program Chart. Make sureyou understand the instructions for thetraining protocol before you begin.

Step 5: Watch the instructional videos foreach exercise you plan to perform. Take

notes on your program chart as areference to assist you with technique asyou are training.

Step 6: Review the video demonstrationto deepen your understanding of eachmovement and the training protocol.

Step 7: Perform the TACFIT Fire FighterChallenge at the Recruit Level initially.Your score will serve as the baseline thatyou will build upon. Strive to increaseyour level of sophistication over time.
http://www.tacfitfirefighter.com/http://www.tacfitfirefighter.com/


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4 LEVELS OF SOPHISTICATION

Each firefighter will start with a different baseline level of fitness. The TACFIT Fire Fighter Challengeis designed to facilitate improvements in strength, conditioning and dynamic body weight movement.The exercise sophistication increases as your body adapts to the training. Providing different levelsof sophistication will also encourage the crew to train together despite different fitness levels. TheTACFIT Fire Fighter Challenge is a unique program with unique movement patterns. Individuals new

to TACFIT are encouraged to start at the recruit level initially. Each exercise will progress through 4levels of sophistication:

Recruit Level: Designed for those who may be de-conditioned or new to TACFIT. Focus on basicmovements.

Proby Level: Designed for those who have been participating in the TACFIT program for severalweeks, and have developed a good baseline level of fitness.

Firefighter Level: Designed for those who have been using TACFIT for a few months.Demonstrating significant increases in mobility, strength and conditioning.

Smoke Eater Level: Designed for those who have been participating in TACFIT for some time. Thisis a more elite level of fitness.

When progressing through the levels of sophistication, choose a level that will be challenging, but willalso allow you to complete all the repetitions with proper technique. Do not move on to the next leveluntil you have truly mastered the previous level. Do not expect to progress to the next level in allexercises at the same time (i.e. you may perform at Firefighter Level for quad press and Proby Levelfor leg swoop). Remember, proper technique is the most important component of your training.


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INTUITIVE TRAINING

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TRAINING INTENSITY

Fighting fire is one of the most physicallydemanding activities a person can engage in.Training at high intensity is a critical componentof comprehensive firefighter fitness. With thatbeing said, firefighters must maintain physicalreadiness at all times. We cannot afford to bebroken down or beaten up from our physicaltraining. Recovery from high intensity exercise is

the most important component of physicaltraining for firefighters. Do not perform highintensity training more than once every 4 days.

The TACFIT Fire Fighter Challenge is designedas a high intensity test. The best way to gaugeintensity is to wear a heart rate monitor. Youshould be between 85-100% of your heart ratemaximum.

How to calculate your personal heart rate zones:

1. Calculate your estimated maximum heart rate(HRmax = 220 age).

2. Count your resting heart rate (RHR) in themorning as soon as you wake up.

3. Calculate your heart rate reserve

(HRmaxRESERVE = HRmax RHR).

4. Calculate target heart rate for desiredpercentage of HRmax (HRmaxRESERVE x %) +RHR.

For example, a 40 year old firefighter with a RHRof 60 wants to train at high intensity above 85%:

1. Estimated HRmax : 220 40 = 180

2. RHR = 60

3. HRmaxRESERVE: 180 60 = 120

4. Target heart rate: (120 x .85) = 102 + 60 = 162

Training at a heart rate of 162 and above is

considered high intensity for this fire fighter.Utilize the tools listed above to maximize yourprogress by training at the proper intensity,performing each movement with propertechnique and exercising without pain.


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Protocol: Each Minute On The Minute

EACH MINUTE ON THE MINUTE (EMOTM)

This training circuit is comprised of 3 exercises:

Quad Press x 8 Repetitions

Lunges x 5 Repetitions Right/5 Repetitions Left

Leg Swoop x 3 Repetitions Right/3 Repetitions Left

Complete this circuit as fast as possible within 60 seconds. The recovery period isdetermined by the time remaining within each minute (ideally 20-30 seconds). Train atthe level of sophistication you can perform with proper technique. Repeat the circuit

each minute on the minute for 20 minutes. Score one point for every circuit completedwithin the allotted time for a maximum score of 20. Take rounds off if your rating oftechnique drops below 8/10. Record the lowest level of sophistication performed,target and peak heart rate and rating of perceived exertion as well. Maximizes speedto achieve greater quality recovery. The emphasis of this protocol is speed metabolicconditioning.


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WARM UP: Hitchhiker

Stand up tall, crown up, shoulders packed.

Begin with your arms parallel to the ground,elbows bent, thumbs facing in towards yourchest.

Turn your thumbs out as you fully extendyour arms. Keep your arms parallel andyour elbows in place as you extend. Avoidmoving your shoulders as you isolate theelbow joint.

Turn your thumbs in and return to thestarting position. Perform this movement for30-60 seconds, then reverse direction.Smooth out the movement as you masterthe technique.


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WARM UP: Knee to Chest/Heel to Glute

Stand up tall, crown up, shoulders packed. Lift your knee up

as high as you can towards your chest without moving yourbody.

Kick your foot forward as you extend your leg. Minimize bodymovement to isolate the hip and knee.

Sweep your foot on the ground as you kick your heel towardsyour glute. This movement should become one continuouscircle around the hip joint as you master the movement.

Perform 30-60 second, then switch legs.


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WARM UP: Closed Chain Knee Circles

Begin with your feet shoulder width apart and knees

slightly bent. Place your hands lightly on your thighs andkeep your back straight. Bring your knees towards midlineplacing your weight on the inside edges of your feet.

Drive your knees straight back to full extension and thenpush your knees out placing your weight on the outsideedges of you feet.

Bring your knees forward with your weight shifted towardsball of foot. Create a continuous circle. You should feellike your weight is being distributed along the edges of

your feet as you move your knees in a circle. Perform for30-60 seconds, then change directions.


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RECRUIT LEVEL TRAINING:Quad Press - Basic

Get into the quad position with your handsunder your shoulders and your feet underyour hips. Your weight should be equallydistributed between your arms and legs.Turn your hands in (make a diamond withyour forefingers and thumbs) and yourelbows out to 45 degrees. Turn your heelsin and your knees out to 45 degrees.

Keep your back flat, look down at the floorand your core activated. Maintain equalweight on hands and feet throughout themovement. Pack your shoulders and driveyour knees out as you exhale down.

Exhale down, and inhale up. **Tip: Havea partner put a magazine on your back. Ifit slides forward, you are dropping yourshoulders too far forward. If it slidesbackward, you are dropping your hips toofar back. The magazine should stay inthe middle of your back throughout themovement.


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Stand up tall with your back straight, head up eyesforward. Bring your arms up, parallel to the floor, bent90 degrees at the elbow.

Step forward and land softly with your toes pointedforward. Drop your back knee, forming two 90 degreeangles with your legs. Do not let your front knee shiftover your toes, and do not let your back knee strikethe floor.

Exhale and drive off of mid foot as you return to thestarting position. Alternate legs for each repetition.Keep your toes pointed forward, and your feet parallelas if standing on rails.

RECRUIT LEVEL TRAINING:Lunge - Forward


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Begin in the quad position with your hands underyour shoulders and your feet under your hips.

Drop your hip as you drive one knee under theother. Pack the shoulder with your hand plantedinto the ground. Keep your shoulders square asyou look down at the floor.

Pull the other arm into your hip as if you weredriving your elbow into your hip pocket. Your thigh

should be parallel to the ground as your knee drivesthrough. Return briefly to the starting position, andrepeat on the opposite side. Exhale as you driveyour knee through. This should feel like a smoothswivel of the hips.

RECRUIT LEVEL TRAINING:Leg Swoop - Knee Through


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Begin in the basic quad press position.Place equal weight on your hands andfeet.

Shift your shoulders and hips forward asone unit. Keep your back flat, look downat the floor and your core activated.

Drop straight down, then push yourshoulders and hips back as one unit.Return to the starting position. Thisshould be one continuous ellipticalmotion.

PROBY LEVEL TRAINING:Quad Press - Forward Ellipse


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Stand up tall with your back straight, head up eyesforward. Bring your arms up, parallel to the floor, bent90 degrees at the elbow.

Step backward and land softly with your toes pointedforward. Drop your back knee, forming two 90 degreeangles with your legs. Do not let your front knee shiftover your toes, and do not let your back knee strikethe floor.

Exhale and drive off of mid foot as you return to thestarting position. Alternate legs for each repetition.Keep your toes pointed forward, and your feet parallel

as if standing on rails.

PROBY LEVEL TRAINING:Lunge - Backward


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Begin in the quad position with your handsunder your shoulders and your feet under yourhips. Place equal weight on your hands andfeet.

Drop your hip as you drive your straight legunder the opposite knee. Pack the shoulderwith your hand planted into the ground. Pull theother arm into your hip as if you were drivingyour elbow into your hip pocket. Your legshould be parallel to the ground as you sitthrough.

Return briefly to the starting position, andrepeat on the opposite side. Maintain squareshoulders as you keep your eyes on the floor.Smooth out the transition from side to side asyou master the movement.

PROBY LEVEL TRAINING:Leg Swoop -Leg Through


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Quad press-hopping is a plyometricversion of the basic quad press. Beginin the quad press position with weightdistributed equally between hands andfeet. Exhale as you compress downtowards the floor.

Drive your body away from the floor,using enough force to propel yourentire body off of the ground. Yourhands and feet will come off of the floor.

Absorb the force as you return to theground, and explode into the nextrepetition. Your arms and legs shouldbe working together like pistons topropel you through the movement. Youshould feel spring loaded as youperform each repetition.

FIREFIGHTER LEVEL TRAINING:Quad Press - Hopping


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The jump switch is a plyometric version of the forwardlunge. The mechanics as you begin the movement arethe same. Stand up tall with your back straight, head upeyes forward. Bring your arms up, parallel to the floor,bent 90 degrees at the elbow. Step forward and landsoftly with your toes pointed forward. Drop your backknee, forming two 90 degree angles with your legs.

Drive off of mid foot with enough force to switch yourleg position in mid air.

Absorb the force as you return to the ground, andexplode into the next repetition. Try to bring your legs up

as high as you can as you jump into each rep. Youshould feel spring loaded as you leap into the air toperform your switch.

RECRUIT LEVEL TRAINING:Quad Hop - Basic

FIREFIGHTER LEVEL TRAINING:Lunge - Split Jump


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The mountain climber a plyometricversion of the leg through. Begin in thequad press position with weightdistributed equally between hands andfeet.

Sit through with your leg straight as youhave done with the leg throughexercise. Start placing more of yourweight on your hands to give you morecontrol of the movement.

Pop into the mountain climber

position. You will sweep your straightleg under the opposite foot as you hopoff of the ground. Return to the startingposition and repeat with the oppositeleg.

FIREFIGHTER LEVEL TRAINING:Leg Swoop - Mountain Climber


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WARM UP: Knee to Chest/Heel to GluteRECRUIT LEVEL TRAINING:Quad Hop - Basic

SMOKE EATER LEVEL TRAINING:Quad Press - Clapping


Begin in the quad press position withweight distributed equally betweenhands and feet. Exhale as youcompress down towards the floor.

Generate enough force with your quadhop to clap both your hands and feettogether before returning to the ground.Your back should remain straightthroughout the movement, and yourarms and legs should be workingtogether like pistons.

Absorb and redirect the force with eachrepetition as if you were spring loaded.



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Stand up tall with your head up and your eyes forward.

Drop one knee to the ground without allowing your foot totouch. Your knee will lightly touch the floor. Do not strikethe floor with your knee.

Drive off of mid foot as you return to the starting position. Alternate legs for each repetition.

RECRUIT LEVEL TRAINING:Quad Hop - Basic


WARM UP: Knee to Chest/Heel to GluteSMOKE EATER LEVEL TRAINING:Lunge - Airbourne


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Begin this movement with the legthrough, sweep the leg under as if youwere going into the mountain climberposition, but do not stop there.

Swing your straight leg all the wayaround in one continuous movement.

Perform all 3 reps continuously on oneside, return to the starting position briefly,

then repeat on the other side.

SMOKE EATER LEVEL TRAINING:Leg Swoop - Full Swoop


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COOL DOWN: Seal

Begin with your hands under your

shoulders, shoulder width apart. Turnyour thumbs out so fingers face in andpalms face out. You may start onhands and knees initially if you arereally tight through the wrists,forearms and elbows.

When you are ready, allow your hipsto sink down. Inhale as you drive yourchest up, exhale as you sink deeperinto the pose.

When you are ready, place all of yourweight on the palms of your hands andthe tops of your feet (knees off of theground) to allow greater depth in the

position. Hold for at least one fullminute. Inhale into tension, exhaleinto position with slow deep breaths.


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Place on leg in front and the other back,

both at 90 degree angles. Your legs willessentially form a box.

Inhale as you sit up tall. Exhale as you sinkthe back hip down. Keep the back ankleflexed at 90 degrees, flat on the floor.

Hold for at least one full minute. Inhale intotension, exhale into position with slow deepbreaths. Switch sides.

COOL DOWN: Shinbox


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From the shinbox position, drive the

back leg straight back. Sit up tall anduse your hands for support as needed.

Inhale your chest up, your weight shiftsslightly to the front hip.

Exhale as you square up hips andshoulders, extending through the backleg. Hold for at least one full minute.Inhale into tension, exhale into positionwith slow deep breaths. Switch sides.

COOL DOWN: Pigeon


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From left to right: Christian Carson, Kelly LaBounty, Scott Sonnon and Ryan Provencher

TRAIN HARD

TRAIN SMART

STAY SAFE!

WELCOME TO OUR TACFIT FIRE FIGHFAMILY!

tacfit fire fighter challenge

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