TABLE OF CONTENTS - Fire and Rescue NSW · 2015-04-13 · Introduction & General Instructions for Your Training Program . PART 2 5 Physical Activity Readiness Questionnaire (PAR Q)

TABLE OF CONTENTS

PART 1 3 Introduction & General Instructions for Your Training Program

PART 2 5 Physical Activity Readiness Questionnaire (PAR Q)

PART 3 6 Functional Warm Up / Mobility routine

PART 4 11 Training for Core Strength

PART 5 15 Training for Cardiovascular Fitness

PART 6 16 Training for Strength and Endurance

PART 7 29 How to Structure Your Program 12 week/level Fitness Program* 4 week/level Fitness Program*

FRNSW Fire Fit Training Guide Page 2 of 40

PART 1 - Introduction

Firefighting can be a physically demanding occupation. Common incident ground tasks such as carrying and using rescue equipment, dragging hoses, lifting ladders and rescuing people require a high level of cardiovascular fitness, muscular strength, flexibility, agility, endurance and core stability. The Fire & Rescue NSW Physical Aptitude Test (PAT) is designed to test the inherent physical and physiological demands of firefighting to ensure individuals recruited for the role possess the level of strength and endurance required to safely and effectively meet the demands of firefighting.

This guide has been developed to assist those preparing for the PAT. These programs have been created by Exercise Physiologists to target the development of functional strength and endurance, however the ability to complete this program will not guarantee competency in the PAT.

This guide provides specific functional training to assist in preparation for the PAT and is designed for individuals currently undertaking resistance and cardiovascular training at least 2 days a week. Individuals who do not currently perform physical activity should initially attempt to increase their base level cardiovascular fitness and strength prior to attempting this program.

General instruction for your training program

Before you get started

We recommend all candidates complete a PhysicalActivityReadinessQuestionnaire(PAR-Q) prior to commencing their preparation program. This can be found in Part 2 of this guide. If you have not been regularly physically active in the past 6 months it is also recommended you consult with your GP prior to commencing exercise.

Hydration

Adequate hydration is essential to maximise the effectiveness of your training sessions and prevent illness and injury. Drink small amounts of water often - before, during and after the session. If you have been exercising heavily for greater than an hour an electrolyte drink may benefit your training and recovery.

Importance of a warm up and mobility

A proper warm up should be gradual in nature and include movements which replicate the activity you are about to perform at a low intensity. See the Functional Warm Up / Mobility Routine section of this guide, which outlines the importance of a dynamic warm up and a detailed warm up plan. These activities can also form an effective ‘mobilisation’ routine, which you can do on your less intense or active rest days. Mobility is crucial to the physical performance of firefighting. M a i n t a i n i n g o r improving mobility will ensure your body is prepared to deal with the movements and postures associated with firefighting tasks e.g. squatting or reaching for equipment, and is an important part of your PAT preparation.

Progress at your own pace

You should progressively increase your training load (e.g. how long you perform your sessions for, or the amount of weight you are lifting), making sure your body has adequate time for rest


and recovery. Progression should be gradual and within the limits your body can tolerate. Training too hard and soon may lead to injury which will impede your training program. The progressions listed through the program should purely be used as a guide only. If in doubt, you should consult an exercise professional. Importance of rest

Be sure to include rest days in your program so your body has time to recover. It is highly recommended that you have at least one day of rest between resistance training sessions. This has been shown to not only reduce the risk of injury but also improve the outcomes of resistance training. Taper your training before the PAT

Tapering your program at least one week before the actual test date will ensure adequate time for your body to recover and allow you to perform at your best during the PAT.


PART 2– Physical Activity Readiness Questionnaire


PART 3 - Functional Warm-Up / Mobility Routine

An adequate warm up has the following benefits: • Increased blood flow to working muscles and joints • Reduced risk of injury • Reduced muscle tension • Improved coordination • Improved range of motion • Improved exercise performance

A proper warm-up starts with a few minutes of whole body movement which is designed to increase blood flow to working muscles. This is followed by a series of movements which use the muscles and joints about to be exercised.

The following exercises comprise a recommended warm-up when training for your PAT.

Whole Body Movement

Instruction • Complete 5 minutes of cycling, rowing or jogging at a low intensity for 5 minutes

Back-to-Front Leg Swings

Instruction • Stand side on-to a wall with one hand on the wall • Swing one leg backward and then forward (through a comfortable range at low speed) • Do this for 15 swings • You may be able to increase this range of movement throughout the set • Turn around and repeat this process on the opposite leg


Side-to-Side Leg Swings

Instruction

• Stand facing a wall, with one hand on the wall • Swing one leg out to the side, and then back across the front of your standing leg • Do this through a comfortable range, at low speed • Complete 15 leg swings for each leg • You may be able to increase this range of movement throughout the set • Swap and complete the process on the opposite leg

Arm Swings

Instruction

• Move away from the wall and into an open area • Start with one arm straight up, and the other arm straight down • Ensure that both palms are facing forward • Swing your arms and swap their position (complete 15 arm swings) • Do this through a comfortable range and speed • You may be able to increase this range of movement throughout the set


Cat-Camel Curls

Instruction • Position yourself on all fours so your hands are directly under your shoulders and knees

directly under your hips • Slowly push your back upwards so it rounds towards the roof through a comfortable range • Now slowly push your back downwards so it curves towards the floor (also through a

comfortable range) • Complete 10 repetitions

Good Mornings

Instruction • Stand with your feet shoulder-width apart, knees slightly bent and hands on either side of

your lower back • While maintaining bent knees and a neutral spinal posture, tilt your torso forward through a

comfortable range • Return to the starting position • While maintaining bent knees and a neutral spinal posture, tilt your torso backward through

a comfortable range • Complete 10 movements backward and forward


Body Weight Squat

Instruction

• Stand with your feet shoulder-width apart, knees slightly bent and arms across your chest • Begin to move as if sitting down. Then, move your hips backward and bend at the knees

(there should be no arching of the lower back) • Move through a comfortable range and return to an upright position • Complete 10 squats • You may be able to increase this range of movement throughout the set

Calf Walk

Instruction • Walk forward for 40 steps pushing up onto your toes during each step


Walking Lunge

Instruction • Stand with your feet shoulder-width apart • Take one large step forward with your right leg • Your step should be large enough for your right knee not to pass your toes when you bend

down • Bend your left knee and lower your body to the ground • Move through a comfortable range and return to an upright position • Keep your torso upright and your back straight by holding your stomach tight and drawing

your navel in towards your spine • Repeat this movement stepping forward with your left leg • Complete 10 lunges on each leg


PART 4 - Training for Core Strength

Core exercises focus on strengthening and stabilising the muscles associated with the pelvis, lower back, hips and abdomen. When these muscles work together they improve balance and stability of the hips and lower back. This is crucial to the ability to safely perform functional movements such as squatting, stair climbing, pushing and dragging. It is important that the core muscles are engaged in all activities you perform and that they have the strength and endurance to stabilise the body. Core training should start with floor-based exercises and progress to dynamic functional movements such as squatting.

The following functional core exercises should be completed while activating (or ‘turning on’) your core. If you are unsure of how to activate your core you should consult a trained health professional for advice prior to attempting this program.

Each exercise has a suggested progression. You should only attempt the progressions once you are able to fully complete the current exercise with correct posture and stability throughout all the repetitions and sets.

Bridging

Instruction

• Lie on your back, with knees bent and feet flat on the floor • Have your arms flat on the ground beside your body • Squeeze your buttock muscles and push your hips up towards the ceiling until your knees,

hips and shoulders form a straight line (feet, shoulders and head remain on the ground) • Hold for 20 seconds and return to the start position • Rest for 10 seconds. • Complete 6 repetitions (by 3 sets)

Progression

• Complete the process above with your arms across your chest • When in the raised bridge position, lift one leg off the ground and hold, ensuring your hips

stay in position and do not drop


Forward Lunge with Single-Sided Weight

Instruction • Start by holding a light to moderate dumbbell in one hand • Stand with your feet shoulder-width apart • Take one large step forward with your right leg (your step should be large enough so your

right knee does not pass your toes when you lower it) • Bend your left knee and lower it until it is approximately 5cm above the floor, and then

push up again • Keep your torso upright and your back straight throughout the movement by holding your

stomach tight and drawing your navel in towards your spine • Return to the original position • Repeat the movement stepping forward with your left leg • Repeat this exercise 10 times on each leg (completing 2 sets)

Progression

• Gradually increase the weight of the dumbbell according to your performance.

Body Weight Squat with Single-Sided Weight

Instruction • Start by holding a light to moderate dumbbell in one hand • Stand with your feet shoulder-width apart and knees slightly bent • Begin to move as if sitting down • Then move your hips backward and bend at the knees – there should be no arching of your

lower back • The depth of your squat should ensure your knees don’t pass in front of your toes • You should aim to progress to performing squats to a depth where your thighs are parallel

to the ground • Return to the upright position • Repeat this exercise 10 times and complete 2 sets • Hold the weight in the opposite hand for the second set


Progression • Gradually increase the weight of the dumbbell according to your performance

45 Degree Step and Hold

Instruction

• Stand with feet shoulder-width apart • Step forward at a 45 degree angle with your right leg • Ensure that your landing knee is slightly bent • Hold your balance on one leg with the opposite knee bent at 90 degrees • Repeat on the opposite leg • Repeat the exercise 10 times on each leg (completing 2 sets)

Progression

• Hold one 5kg dumbbell in one hand. Remember to swap hands for your second set • Gradually increase the weight of the dumbbell and/or step size according to performance


Scrum Squat

Instruction

• Adopt a ‘crawl walk’ position with your left hand and both feet on the ground • Ensure you maintain a neutral spine by having a straight line between your ears, shoulders

and hips. There should also be some bend in your knees • Push forward by straightening your knees and rock back to the original position • Repeat this exercise 5 times, and then swap to the right hand • Complete 3 sets on each hand

Progression

• With the opposite leg when in forward position, extend backward so that your leg is off the

ground in line with your body • Gradually increase the repetitions for each set

Step-Up with Leg Drive and Hold

Instruction

• Set up an aerobic step at a height of approximately 25 to 30 cm • Step up and place your right foot on the box • Bring your left knee up so your hip is at 90 degrees • Hold for 2 seconds • Return to the start position and repeat with the other leg • Concentrate on using your right buttock (or the buttock on the side which has the foot

planted on the box) to control your movement and ensure there is no hip dropping or ‘hitching’

• Repeat this exercise 10 times on each leg (completing 2 sets)

Progression

• Hold a light dumbbell in each hand • Then, hold a dumbbell in one hand only • Gradually increase the dumbbell weight according to

performance


PART 5 - Training for Cardiovascular Fitness

Cardiovascular fitness is extremely important for firefighters to be able to cope with stressors on their cardiovascular system as a result of occupational demands.

Before commencing your cardiovascular fitness program, assess your current fitness level. Your fitness programming should consider the following (FITT principles): • Frequency: 2 - 3 times a week

• Intensity: When commencing cardiovascular exercise training a good place to start is at a

‘moderate intensity’. This can be measured using the ‘talk test’ e.g. you should be able to talk in short sentences (but not hold a full conversation) while exercising. Vigorous exercise at a higher intensity causes your heart and breathing rates to increase making you breathless and talking more difficult. For information on more accurate methods of determining training intensity, consult an appropriately qualified fitness professional.

• Time: At least 30 minutes per session for moderate intensity exercise (session duration

should initially be reduced when commencing more vigorous exercise). Alternatively, maintain your exercise duration at 30 minutes or above, and combine increasing intervals of higher intensity exercise with moderate exercise.

• Type: Use a variety of cardiovascular exercise in your training program. Two types of

training should be considered

• General cardiovascular training/cross training such as cycling, rowing, jogging or swimming. The use of varying types will assist in preventing overuse injuries. Much of your training will be ‘load carriage’ based. So it is important know how much load your current level of fitness can manage, and to provide your body with periods where your cardiovascular system (heart and lungs etc) can be conditioned without overstressing your musculoskeletal system (muscles, bones, joints etc)

• Cardiovascular conditioning under load carriage and hot conditions simulates the cardiovascular effort experienced during common firefighting operations. The fitness program provided in this guide (part 7) recommends that you work towards doing your strength and endurance (part 6) sessions as a continuous circuit, progressing even further by adding tolerable levels of heat (non-air conditioned locations, hotter environments and/or wearing tracksuits). The effectiveness of this type of cardiovascular training should not be underestimated, and should be safely incorporated into your programming. Again, consulting a suitably qualified fitness professional should be considered

The fitness program in part 7 has been structured to address all aspects of these FITT principles.


PART 6 - Training for Strength and Endurance

A good level of whole body muscular strength and endurance is essential for firefighters to ensure they can safely and effectively carry heavy loads (including the weight associated with Personal Protective Equipment) and operate equipment at emergency incidents. The best way to improve strength and endurance for the PAT is to replicate the movement and load of common firefighting tasks as closely as possible.

It is strongly suggested that your program uses free weights or free motion (cable based) machines rather then machine weights which have a limited range of motion and are unlikely to mimic the posture and muscular coordination required for firefighting tasks.

In many of the exercises below, there is a requirement to wear a backpack with a load of 20kg. This has been prescribed to represent the weight of the Personal Protective Equipment (PPE) commonly used while firefighting and to prepare you to perform functional tasks under such loads. Be sure that the load installed is stable in nature i.e. not a water weight, that the backpack selected is strong enough to take the load, and it is secured firmly to your back when required.

For some people, particularly those who have not participated in regular physical activity, the following functional exercises may be beyond their physical capacity. In this case, a whole body resistance training program aimed at improving general strength and endurance would be beneficial prior to starting this functional training program.

As detailed in Part 5, Training for Cardiovascular Fitness, the importance of cariodvuasclar conditioning under load carriage and hot conditions should be considered in your preparation. This means your strength and endurance training should work towards replicating the continuous nature of the PAT, which comes with a very significant cardiovascular demand i.e. do your exercises as a continuous circuit. It is strongly suggested that you seek advice from an appropriately qualified fitness professional before you start. This will ensure that the resistance program you are doing is correct and appropriate for your training level.

General Safety Considerations for Strength Training

• Always keep your spine in a neutral position. Don’t forget this includes your neck • Ensure there is a straight line between your ears, shoulders and hips • Always activate your core muscles and maintain this activation throughout the exercise • With any exercises in the standing position, your feet should be shoulder-width apart to

create a stable base of support, with your knees slightly bent • Ensure your shoulders are always in a set position (back and down) and don’t round your

shoulders forward • When completing resistance training, never lock your joints as this will place all the pressure

through them increasing the risk of injury • Control when lifting is essential. Swinging the load will not give muscles the appropriate

stimulus and can lead to injury • These tips are not only important while completing an exercise but should also be adhered to

when accessing and returning weights or pulleys

The following Functional Training Program has been colour-coded to reflect the various stages. This is also reflected in the fitness program in Part 7 of this guide. The code is as follows:

Green = Beginner Blue = Intermediate Red = Advanced


Exercise 1

For Beginners – Bicep curl into overhead press

Equipment

• 10 to 15 kg dumbbell (or small bar attachment on low pulley with 10 to 15 kg resistance)

Instruction • With your feet positioned shoulder-width apart and your knees slightly bent, start with your

arms straight in front of your thighs • Grasp the bar/dumbbell • Keeping your palms facing in the same direction, bend your elbows and curl the

bar/dumbbell until near shoulder-height • Push bar/dumbbell straight up overhead ensuring it remains slightly in front of your head • Lower the bar/dumbbell back to your shoulders, and then lower it to the starting position • Complete 3 sets of 6 to 10 repetitions

For Intermediate – single arm overhead press with step

Equipment

• Medium to high pulley with 7 to 10 kg resistance (or 7 to 10 kg dumbbell) • Back pack loaded with 20 kg (start with lower load such as 10 kg and build up to 20 kg)

Instruction

• Stand with your feet shoulder-width apart and knees slightly bent • Hold the pulley or dumbbell in one hand, out to the side of your body, and slightly above the

height of your head • While taking a step forward with the opposite leg (to the hand holding the weight) extend

your arm in an upward and forward direction until just before it is completely straight • Return to the start position • Complete 6-10 repetitions • Swap arms and repeat completing 2-3 sets on each arm


For Advanced – single arm overhead press with step

Equipment

• Medium/high pulley with 15 kg resistance or a 15 kg dumbbell • Back pack loaded with 20 kg

Instruction

• Complete as per above instructions, sets and repetitions

Exercise 2

For Beginners – Squat

Equipment

• 10 kg dumbbell or small bar attachment on low pulley (10 kg resistance)

• Back pack with 20 kg load (start with a lower load e.g. 10 kg and build up to 20 kg)

Instruction

• Hold dumbbell/bar (both hands for bar, or dumbbell in each hand) • Stand with feet shoulder-width apart and knees slightly bent • Begin to move as if sitting down • Move your hips backward and bend at the knees (should be no arching of the lower back) • The depth of your squat should ensure your knees don’t pass in front of your toes • Aim to progress to squats at depths where your thighs are parallel to the ground • Return to the upright position • Complete 3 sets of 6 to 10 repetitions


For Intermediate – squat into bicep curl and overhead press

Equipment

• 12.5 to 25 kg dumbbell (or small bar attachment on low pulley with 12.5 to 25 kg resistance)

• Back pack loaded with 20 kg

Instruction • Hold dumbbell/bar in 2 hands, and in front of your thighs • Have your feet positioned shoulder-width apart with your knees slightly bent • Squat as if about to sit down • Do not arch your lower back • Return to the upright position • Keeping your palms facing in the same direction, bend your elbows and curl the

bar/dumbbell until near shoulder-height Push the bar/dumbbell straight up overhead ensuring it remains slightly in front of your head

• Lower the bar/dumbbell back to your shoulders and then back to the starting position • Complete 3 sets of 6 to 10 repetitions

For Advanced – squat into bicep curl and overhead press

Equipment

• 30 kg dumbbell (or small bar attachment on low pulley with 30 kg resistance) • Back pack loaded with 20 kg

Instruction

• Complete as per above instructions, sets and repetitions

Exercise 3

For Beginners – single-sided load carry

Equipment

• 15 kg dumbbell • Back pack loaded with 20 kg (start with a lower load e.g. 10 kg

and build up to 20 kg)

Instruction • Place 20 kg backpack securely on your back • Perform a half-squat to pick up the dumbbell from knee-

height (from a bench or shelf) and hold directly by the side of your leg

• Walk 50 metres and place the dumbbell down • Immediately pick up the dumbbell (from knee-height) in

other hand, and perform a half-squat • Repeat above process 4 times so the total distance walked is equivalent to 200 metres


For Intermediate – single-sided load carry

Equipment • 22.5 kg dumbbell • Back pack loaded with 20 kg

Instruction • Complete as per above instructions

For Advanced – single-sided load carry

Equipment • 30 kg dumbbell • Back pack loaded with 20 kg


Exercise 4

For Beginners – step-ups

Equipment

• Backpack loaded with 20 kg (start with a lower load e.g. 10 kg and build up to 20 kg) • Step (fixed or aerobic step) 25 to 30 cm in height

Instruction • Place backpack securely on your back • Perform 36 step-ups (a completed step is both feet up and both feet down) ensuring that

you swap the lead leg intermittently throughout the exercise

Alternative for Beginners – step-ups (no backpack)

Equipment • 2 x 10 kg dumbbells • Step (fixed or aerobic step)

Instruction • Hold 1 dumbbell in each hand • Perform 36 step-ups


For Intermediate – step-ups

Equipment

• Backpack loaded with 20 kg load plus 1 x 10 kg dumbbell • Step (fixed or aerobic step)

Instruction

• Place backpack securely on your back and hold 10 kg dumbbell in one hand by your side • Perform 36 step-ups • Alternate dumbbell between hands throughout exercise

Alternative for Intermediate – step-ups (no backpack)

Equipment

• 2 x 15 kg dumbbells • Step (fixed or aerobic step)

Instruction

• Complete as per above instructions for Alternative Beginner Exercise 4 – step ups

For Advanced – step-ups

Equipment

• Backpack loaded with 20 kg load plus 1 x 20 kg dumbbell • Step (fixed or aerobic step)

Instruction

• Complete as per above instructions for Intermediate Exercise 4 – step-ups

Alternative for Advanced – step-ups (no backpack)

Equipment

• 2 x 20 kg dumbbells (alternative) • Step (fixed or aerobic step)

Instruction

• Complete as per above instructions for Alternative Beginner Exercise 4 – step-ups


Exercise 5

For Beginners – static dumbbell holds

Equipment

• 1 x 7.5kg dumbbell and 1 x 5 kg dumbbell

Instruction • me a split stance (one foot forward and one foot backward) • Pick up dumbbells so the lightest one is in your back hand • Raise dumbbells to eye level with knuckles on both hands facing away from your face and

your front elbow in line with your front knee • Hold in this position for 40 seconds • Rest for 20 seconds

• Pick up dumbbells so the lightest one is in your back hand • Hold at waist-height for 40 seconds using an overhand grip for each side • Arms should not be locked and you should have a slight bends at the elbows • Rest for 20 seconds


• Pick up dumbbells so the lightest one is in your back hand • Hold at below knee-height for 40 seconds using an overhand grip for each side • Perform a half-squat or lunge stance to ensure correct positioning • Rest for 2 minutes • Repeat above routine ensuring you use alternate dumbbells for each hand

For Intermediate – static dumbbell holds

Equipment

• 1 x 10 kg dumbbell and 1 x 5 kg dumbbell


For Advanced – static dumbbell holds

Equipment

• 1 x 12.5 kg dumbbell and 1 x 5 kg dumbbell


Exercise 6

For Beginners – pulley advance

Equipment

• Backpack loaded with 20 kg (start with a lower load e.g. 10 kg and build up to 20 kg) • Pulley system with tricep rope attachment set at waist-height (or floor-height set to 10 kg

resistance)

Instruction • Place backpack securely on your back • Place tricep rope over 1 shoulder, holding with 2 hands • Advance by stepping forward as far as weight stack allows, and count your steps • Walk backward in a controlled movement and repeat until you complete 45 steps forward • Rest for 30 seconds and repeat so that you have completed 5 sets of 45 steps (alternating

the tricep rope over the opposite shoulder each time)


Alternate For Beginners – loaded hill walk

Equipment

• Backpack loaded with 20 kg • Treadmill or hill of approximately 5% gradient • 2 x 5 kg dumbbells

Instruction

• Place backpack securely on your back • If using a treadmill set it to a walking speed and 5% gradient • Pick up one dumbbell in each hand and walk for 5 minutes

For Intermediate – pulley advance

Equipment

• Backpack loaded with 20 kg • Pulley system with tricep rope attachment set at waist-height (or alternatively floor-height

set to 15 kg resistance)

Instruction • Complete as per instructions for Beginner Exercise 6 – pulley advance

Alternative For Intermediate – loaded hill walk

Equipment

• Backpack with 20 kg load • Treadmill or hill of approximately 5% gradient • 2 x 7 kg dumbbells

Instruction

• Complete as per instructions for Alternative Beginner Exercise 6 – loaded hill walk

For Advanced – pulley advance

Equipment

• Backpack loaded with 20 kg • Pulley system with tricep rope attachment set at waist-height (or floor-height set to 20 kg

resistance)

Instruction • Complete as per instructions for Beginner Exercise 6 – pulley advance


Alternative For Advanced – loaded hill walk

Equipment

• Backpack loaded with 20 kg • Treadmill or hill of approximately 5% gradient • 2 x 10kg dumbbells

Instruction

• Complete as per instructions for Alternative Beginner Exercise 6 – loaded hill walk

Exercise 7

For Beginners – dumbbell crawling walk

Equipment

• 2 x 6 kg dumbbells

Instruction • Assume a crawling position with dumbbells in each hand • From this position perform a crawling walk manoeuvre with dumbbells and feet in contact

with the ground • Ensure your knees are not in contact with the ground and that you maintain a neutral spine • Crawl for 10 metres and repeat 3 times

For Intermediate – scrum squat (pulley)

Equipment

• Backpack loaded with 20 kg (start with a lower load e.g. 10 kg and build tolerance to 20 kg) • Pulley system with tricep rope attachment set at floor-height and 10 to 15 kg resistance)

Instruction

• Place backpack securely on your back • Hold tricep rope securely with one hand over one shoulder • Assume the crawl walk position with one hand and both feet on the ground ensuring that

you maintain a neutral spine. • Ensure there is some bend in your knees • Push forward by straightening your knees and rocking back to the original position • Repeat 10 times, rest for 2 minutes and complete 4 sets (2 on each hand)


Alternative For Intermediate – scrum squat (elastic)

Equipment

• Backpack loaded with 20 kg • Elastic tubing (e.g. tyre tubes) secured to a post

Instruction

• Complete as per above instruction for Intermediate Exercise 7 – Scrum squat (Pulley) with

elastic tubing to replace tricep rope and pulley

For Advanced – scrum squat (pulley)

Equipment

• Backpack with 20 kg load • Pulley system with tricep rope attachment set at floor-height and 20 kg resistance

Instruction

• Complete as per above instruction for Intermediate Exercise 7 – Scrum squat (Pulley)

Alternative For Advanced – scrum squat (elastic)

Equipment

• Backpack loaded with 20 kg • Elastic tubing (e.g. tyre tubes) secured to a post

Instruction

• Complete as per above instruction for Intermediate Exercise 7 – Scrum squat (Pulley) with

elastic tubing to replace tricep rope and pulley


Exercise 8

For Beginners – resisted backward walk (pulley)

Equipment

• Backpack loaded with 20 kg (start with lower load e.g. 10 kg and build tolerance to 20 kg) • Pulley system with tricep rope attachment set at floor-height and 40 kg resistance

Instruction

• Place backpack securely on your back • Hold tricep rope in each hand • Perform a half squat and walk backward as far as the weight stack allows • Count you steps and return to starting position • Repeat so that you have completed 20 steps backward • Rest and repeat twice

Alternative For Beginners – resisted backward walk (sled)

Equipment

• Backpack loaded with 20 kg • Makeshift sled such as a sack or bag with 40 kg inside

Instruction

• Place backpack securely on your back. • Perform a half squat and walk backwards 10 metres dragging the sled or sack along ground • Rest and repeat twice


For Intermediate – resisted backward walk

(pulley) Equipment


Instruction

• Complete as per above instructions for Beginner Exercise 8 – Resisted backward

walk (Pulley)

Alternative For Intermediate – resisted backward walk

(sled) Equipment

• Backpack with 20 kg load • Makeshift sled such as a sack or bag with 50 kg inside

Instruction

• Complete as per above instructions for Alternative Beginner Exercise 8 – Resisted

Backward Walk (Sled)

For Advanced – resisted backward walk (pulley)

Equipment


Instruction

• Complete as per above instructions for Beginner Exercise 8 – Resisted backward

walk (Pulley)

Alternative For Advanced – resisted backward walk

(sled) Equipment

• Backpack with 20 kg load • Makeshift sled such as a sack or bag with 60 kg inside

Instruction

• Complete as per above instructions for Alternative Beginner Exercise 8 – Resisted

Backward Walk (Sled)

Page 28 of 40

PART 7 - How to Structure Your Program The tables below provide a suggested structure for your program which will help you prepare for the PAT. The 4 weeks for each competency level (beginner, intermediate and advanced) is just a guide, and you should be able to complete all of the tasks at the appropriate resistance before progressing to the next level. If your current level of fitness requires you to start at week 1 of the beginner program, it is recommended that you commence this program more than 12 weeks prior to the scheduled date of the PAT . Functional warm up / Mobility routine This should be completed every day and are what is meant by an ‘active rest’ day. This will help your recovery and allow you to get the most out of the training days. On the other days where there is some training scheduled, this routine should be done at the beginning of your session as a warm up (see Part 3). Strength and Endurance days It is suggested that the exercises found in this section be completed as a circuit on the days marked as ‘Strength’. Aim to complete 1-2 circuits, varying the rest break depending on your fitness level. Also if you are finding it difficult to complete the whole circuit, you should structure it like a more traditional workout, doing the recommended number of sets for one exercise before moving onto the next. Beginner Circuit (note recommended repetitions and resistance) Exercise Reps Resistance Additional load Bicep curl into overhead press 6-10 10-15kg dumbbell Squat

6-10

BW-10kg dumbbell

10-20kg backpack

Single sided load carry 200m 15kg dumbbell 10-20kg backpack Step ups

36

10-20kg backpack

Above shoulder static hold 40sec 12.5kg 40 seconds rest Waist static hold

40sec

12.5kg

40 seconds rest

Below knee static holds 40sec 12.5kg 40 seconds rest

Loaded Hill walk

5 mins @ 5%

2x5 kg dumbbells

10-20kg backpack

Dumbbell crawling walk 10metres 2x6kg Resisted backwards walk 20 steps 40kg 10-20kg backpack


Intermediate Circuit (note recommended repetitions and resistance) Exercise Reps Resistance Additional load

Single arm overhead press with step 6-10 7-10kg dumbbell 10-20kg backpack

Squat into bicep curl and overhead press

6-10

12.5-20kg dumbbell

20kg backpack

Single sided load carry 200m 22.5kg dumbbell 20kg backpack Step ups

36

10kg dumbbell

20kg backpack

Above shoulder static hold 40sec 15kg 30 seconds rest Waist static hold

40sec

15kg

30 seconds rest

Below knee static holds 40sec 15kg 30 seconds rest

Loaded Hill walk

5 mins @ 5%

2x7kg dumbbells

20kg backpack

Scrum squat 10 each hand 10-15kg 10-20kg backpack

Resisted backwards walk 20 steps 50kg 20kg backpack Advanced Circuit (note recommended repetitions and resistance) Exercise Reps Resistance Additional load Single arm overhead press with step 6-10 15kg dumbbell 20kg backpack Squat into bicep curl and overhead press

6-10

30kg dumbbell

20kg backpack

Single sided load carry 200m 30kg dumbbell 20kg backpack Step ups

36

20kg dumbbell

20kg backpack

Above shoulder static hold 40sec 17.5kg 20 seconds rest Waist static hold

40sec

17.5kg

20 seconds rest


Loaded Hill walk

5 mins @ 5%

2x10kg dumbbells

20kg backpack

Scrum squat 10 each hand 20kg 20kg backpack Resisted backwards walk 20 steps 60kg 20kg backpack

Cardio and Core days It is suggested that you combine these components on the same day. Also note where there is the option to include an extra cardio session in the week. Heat days Where you see ‘Heat’ in the program is an opportunity to train with some additional clothing to help mimic the conditions of the PAT and get used to the thermal effect of wearing PPC. You can wear a tracksuit and hat while doing the exercises for that day, just remember to adequately


hydrate and listen closely to your body’s signals. Progression through the Stages This program is a guide as to when you should look to advance the intensity of the training program. On completing each stage you might find you are able to advance to the next stage faster than the prescribed timeline. This is encouraged however you should only do so if you are confident that you were able to complete the exercise using the appropriate technique and posture through all sets and reps. Alternatively, if you feel that you are not ready to advance to the next stage you should remain at the current level until you feel you are able to do so. Taper Week You should not be completing week 4 of the advanced program in the days leading up to undertaking the PAT. You should start your training well in advance of the proposed date (ideally 3 months, recommended 6 months), which will allow you the opportunity to keep training at week 4 advanced for several weeks and then taper. A taper week is designed to ensure that your body is sufficiently rested and has sufficient time to recover from the rigors of this training program. This will ensure that it is in the best possible shape to complete the PAT. The taper week should be conducted the week prior to the PAT so that the frequency and intensity of the exercises is halved. Other important considerations

• As recommended in PART 2 of this guide, all candidates should complete a PAR-Q prior to commencing their program and consult their GP if they have not been regularly physically active in the past 6 months.

• Throughout this guide we have recommended you consult a suitable qualified fitness professional, who will help you best understand how to adapt this training guide to your level of fitness and to the facilities and equipment you have access to. We recommend professionals registered with either Fitness Australia or Exercise and Sports Science Australia

o https://fitness.org.au/ o https://www.essa.org.au/

• If you are ever unsure of your health or fitness status during PAT training, consult your

GP.

• Do your best to plan your training week. Planning your (active) rest days is just as important as the training days

• If you miss a day, do your best to hit the target number of sessions for that week but

avoid doing two Strength days back-to-back.

• Listen to your body and consider if catching up on a session you’ve missed will benefit or harm your training progress.


https://fitness.org.au/

https://www.essa.org.au/

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12 week/level Fitness Program*

* As detailed in Part 1, the information in this guide and its fitness programs have been designed for individuals who currently undertake resistance and cardiovascular training at least 2 days a week. The 12 week/level or 4 week/level Fitness Program may be suitable for these individuals. * Individuals who do not currently perform physical activity should not attempt the 4 week/level Fitness Program, and initially attempt to increase their base level of cardiovascular fitness and strength prior to commencing the 12 week/level or 4 week/level Fitness Program.

• See the next page for the Functional Warm Up and Mobility Routine. Described in detail in Part 3 of this guide • See the next page for Core exercise list. Described in detail in Part 4 of this guide. • Take note of and progress the weight you use during the Core exercises. You can note this on the next page • Training for cardiovascular fitness is described in detail in Part 5 of this guide. The Cardio described on this page is general cardiovascular training or cross training such as

cycling, rowing, jogging or swimming. You will need to gradually build up on the intensity (and even duration of these sessions) so as to best compliment the rest of your program. • See the next page for the beginner Strength circuit list. Described in detail in Part 6 and Part 7 of this guide • Remember to work towards doing your strength days as a continuous circuit so as to get the most effective cardiovascular conditioning for the PAT

Beginner weeks/levels

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week 1 Strength __Functional warm up __1-2 strength circuits

Active rest __ mobility routine

Cardio + Core __ Cycle/row/swim/jog or other for 30+ minutes __ core routine


Strength __Functional warm up __1-2 strength circuits















Rest or optional cardio __ mobility routine __ Cycle/row/swim/jog or other for 30+ minutes










Functional warm up and mobility routine Notes Core exercises list Notes Write your weight progress here

Whole body movement e.g. row, jog 5 minutes Bridging 3 sets of 6 reps

Back to front leg swings ~15 swings ea Forward lunge with single side weight 2 sets of 10 reps ea

Side to side leg swings ~15 swings ea Body weight squat wing single side weight 2 sets of 10 reps ea

Arm swings ~ 15 swings ea 45 degree step and hold 2 sets of 10 reps ea

Cat-camel curls ~10 reps Scrum squat 3 sets of 5 reps ea

Good mornings 5-10 movements Step up with leg drive and hold 2 sets of 10 reps ea

Body weight squats 10 reps

Calf walk 40 steps

Lunge walk 10 ea

Beginner strength exercises Note recommended repetitions and resistance

Reps Resistance Additional load

Bicep curl into overhead press 6-10 10-15kg dumbbell

Squat 6-10 BW-10kg dumbbell 10-20kg backpack

Single sided load carry 200m 15kg dumbbell 10-20kg backpack

Step ups 36 10-20kg backpack

Above shoulder static hold 40sec 12.5kg 40 seconds rest

Waist static hold 40sec 12.5kg 40 seconds rest


Loaded Hill walk 5 mins @ 5% 2x5 kg dumbbells 10-20kg backpack

Dumbbell crawling walk 10metres 2x6kg

Resisted backwards walk 20 steps 40kg 10-20kg backpack


• See the next page for the Functional Warm Up and Mobility Routine. Described in detail in Part 3 of this guide • See the next page for Core exercise list. Described in detail in Part 4 of this guide. • Training for cardiovascular fitness is described in detail in Part 5 of this guide. The Cardio described on this page is general cardiovascular training or cross training such as

cycling, rowing, jogging or swimming. You will need to gradually build up on the intensity (and even duration of these sessions) so as to best compliment the rest of your program. • See the next page for the beginner Strength circuit list. Described in detail in Part 6 and Part 7 of this guide • Remember to work towards doing your strength days as a continuous circuit so as to get the most effective cardiovascular conditioning for the PAT • Heat Days are discussed in Part 5 and Part 7 of the preparation guide

Intermediate weeks/levels







Core __ core routine













Strength + heat __Functional warm up __1-2 strength circuits __ controlled safe heat exposure



















Calf walk 40 steps

Lunge walk 10 ea

Intermediate strength exercises Note recommended repetitions and resistance


Single arm overhead press with step 6-10 7-10kg dumbbell 10-20kg backpack

Squat into bicep curl and overhead press 6-10 12.5-20kg dumbbell 20kg backpack

Single sided load carry 200m 22.5kg dumbbell 20kg backpack

Step ups 36 10kg dumbbell 20kg backpack

Above shoulder static hold 40sec 15kg 30 seconds rest

Waist static hold 40sec 15kg 30 seconds rest

Below knee static holds 40sec 15kg 30 seconds rest

Loaded Hill walk 5 mins @ 5% 2x7kg dumbbells 20kg backpack

Scrum squat 10 each hand 10-15kg 10-20kg backpack

Resisted backwards walk 20 steps 50kg 20kg backpack


• See the next page for the Functional Warm Up and Mobility Routine. Described in detail in Part 3 of this guide • See the next page for Core exercise list. Described in detail in Part 4 of this guide. • Training for cardiovascular fitness is described in detail in Part 5 of this guide. The Cardio described on this page is general cardiovascular training or cross training such as

cycling, rowing, jogging or swimming. You will need to gradually build up on the intensity (and even duration of these sessions) so as to best compliment the rest of your program. • See the next page for the beginner Strength circuit list. Described in detail in Part 6 and Part 7 of this guide • Remember to work towards doing your strength days as a continuous circuit so as to get the most effective cardiovascular conditioning for the PAT • Heat Days are discussed in Part 5 and Part 7 of the preparation guide

Advanced weeks/levels







































Calf walk 40 steps

Lunge walk 10 ea

Advanced strength exercises Note recommended repetitions and resistance


Single arm overhead press with step 6-10 15kg dumbbell 20kg backpack

Squat into bicep curl and overhead press 6-10 30kg dumbbell 20kg backpack

Single sided load carry 200m 30kg dumbbell 20kg backpack

Step ups 36 20kg dumbbell 20kg backpack

Above shoulder static hold 40sec 17.5kg 20 seconds rest

Waist static hold 40sec 17.5kg 20 seconds rest


Loaded Hill walk 5 mins @ 5% 2x10kg dumbbells 20kg backpack

Scrum squat 10 each hand 20kg 20kg backpack

Resisted backwards walk 20 steps 60kg 20kg backpack


4 week/level Fitness Program*

* As detailed in Part 1, the information in this guide and its fitness programs have been designed for individuals who currently undertake resistance and cardiovascular training at least 2 days a week. The 12 week/level or 4 week/level Fitness Program may be suitable for these individuals. * Individuals who do not currently perform physical activity should not attempt the 4 week/level Fitness Program, and initially attempt to increase their base level of cardiovascular fitness and strength prior to commencing the 12 week/level or 4 week/level Fitness Program.

• See the next page for the Functional Warm Up and Mobility Routine. Described in detail in Part 3 of this guide • See the next page for Core exercise list. Described in detail in Part 4 of this guide. • Take note of and progress the weight you use during the Core exercises. You can note this on the next page • Training for cardiovascular fitness is described in detail in Part 5 of this guide. The Cardio described on this page is general cardiovascular training or cross training such as

cycling, rowing, jogging or swimming. You will need to gradually build up on the intensity (and even duration of these sessions) so as to best compliment the rest of your program. • See the next page for the beginner Strength circuit list. Described in detail in Part 6 and Part 7 of this guide • Remember to work towards doing your strength days as a continuous circuit so as to get the most effective cardiovascular conditioning for the PAT

Week/levels







































Calf walk 40 steps

Lunge walk 10 ea

strength exercises Note recommended repetitions and resistance


Bicep curl into overhead press 6-10 10-20kg dumbbell 10-20kg backpack

Squat 6-10 20-30kg dumbbell 10-20kg backpack

Single sided load carry 200m 10-20kg dumbbell 10-20kg backpack

Step ups 36 10-20kg dumbbell 10-20kg backpack

Above shoulder static hold 40sec 12.5-17.5kg 30 seconds rest

Waist static hold 40sec 12.5-17.5kg 30 seconds rest

Below knee static holds 40sec 12.5-17.5kg 30 seconds rest

Loaded Hill walk 5 mins @ 5% 2 x 5-10kg dumbbells 10-20kg backpack

Dumbbell crawling walk 10metres 2x6kg

Resisted backwards walk 20 steps 30-40kg 10-20kg backpack


Documents

TABLE OF CONTENTS - Fire and Rescue NSW · 2015-04-13 · Introduction & General Instructions for Your Training Program . PART 2 5 Physical Activity Readiness Questionnaire (PAR Q)