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Fire Fighter- Combat challenge (Need a routine) - May 6 2008 0:02:26
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New Guy87
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Joined: Jan. 21 2006
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I just started my fire fighter school last week. In our 90 day worth of school we have 3 exact tests call "combat challenge"
On day 5th we did our first combat challenge. The next one will be like 6 weeks from now and the last one will be near the end of the 90 day program.
The combat challenge is pretty extreme. I timed at 3:26Minutes while the fastest person in class was 2:50 Minutes and the avg for the class was 4:45 Minutes.
This is a video of exactly what it is:
http://www.youtube.com/watch?v=BDXJYurIDak
In order what is done:
1.Carry 30lbs on shoulder over 4 flights of stairs.
2.Hit with sledge hammer a metal block a certain distance.
3.Carry charge hose over shoulder 150 ft.
4.Drag 175lb dummy 150ft.
I was wondering if anyone could give me advice for exercise or a routine/proper techniques to better myself for 2,3, and 4. Especially the sledge hammer, that is where my most energy run out.
Any help would would be cool
My goal is to get under 2 minutes if possible.
< Message edited by New Guy87 -- May 6 2008 0:04:11 >
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Diet, workout x6 a week (40-60minutes a day) and sitting for 10-16+ Hours a day! EXPERIMENT DONE, Did I improve or worsen? Find out at Page 6
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RE: Fire Fighter- Combat challenge (Need a routine) - May 7 2008 19:44:32
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ozzy
Posts: 1354
Joined: Oct. 21 2001
From: England
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Hi Newguy
I'd just make sure you are doing general strength training and cardio for fitness. For the sledge hammer you could try getting an axe and just practise chopping, or get a sledge and practise hitting soil with it.
Leg strength for the hose running would be useful so squats, lunges, walking with weights generally. If you have a gym try walking up and down the length of the gym with dumbbells in your hands. Get in the garden and a bag of sand and walk around with that.
It's almost a bit like strongman training with objects. Have a look in the strength/powerlifting forum and see if you get any good ideas from there.
Oz
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RE: Fire Fighter- Combat challenge (Need a routine) - May 10 2008 0:02:02
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New Guy87
Posts: 295
Joined: Jan. 21 2006
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quote:
Hi Newguy
I'd just make sure you are doing general strength training and cardio for fitness. For the sledge hammer you could try getting an axe and just practise chopping, or get a sledge and practise hitting soil with it.
Leg strength for the hose running would be useful so squats, lunges, walking with weights generally. If you have a gym try walking up and down the length of the gym with dumbbells in your hands. Get in the garden and a bag of sand and walk around with that.
It's almost a bit like strongman training with objects. Have a look in the strength/powerlifting forum and see if you get any good ideas from there.
Oz
Thanks Oz for the advice. After reading you advice and thinking.. I thought something like this would maybe work
Monday- Power Cleans
Barbell Rows
Barbell Curls / Abs
Tuesday- HIIT (Wearing 70 lb suit compared to normal 50lbs of what is used), Plyometrics
Wednesday- Incline Bench Press
Barbell Shoulder Presses
Tricep Dips / Abs
Thursday- HIIT (Wearing 70 lb suit compared to normal 50lbs of what is used), Plyometrics
Friday- Back Squats
Barbell Leg Deadlifts
Calf Raises / Abs
I was thinking about the sledge hammer advice....would it be a good idea over time to add weight at the end of the head for progression? Also do you/anyone know a good workout for strength to benefit me for the sledge hammer without using the real thing? I think the shoulder press that I have on day Wednesday is one workout to help me.
If i'm doing this wrong please lead me to the right direction. Anything would be appreciated.
_____________________________
Diet, workout x6 a week (40-60minutes a day) and sitting for 10-16+ Hours a day! EXPERIMENT DONE, Did I improve or worsen? Find out at Page 6
http://www.muscletalk.co.uk/m_2394677/tm.htm
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RE: Fire Fighter- Combat challenge (Need a routine) - May 13 2008 21:35:01
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ozzy
Posts: 1354
Joined: Oct. 21 2001
From: England
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Hey, i don't think it is really necessary to start adding more weight to a sledge really, but if you find it become to easy the you could, not really essential IMO though.
In terms of routine i would say that looks fairly gpood, i'd think about adding some parallel and bench dips in, nothing like parallel dips for upper body strength IMO.
Add some back or hyper extensions in too, get some extra core work in. Maybe some side ab extensions too.
For shoulders i would do standing barbell presses to help core work again.
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