Palm Beach Gardens Fire Rescue
Health & Wellness

General Information

The Basics:

  • NO REP PENALTY - at anytime, one of your men can call "NO REP" which means you did not perform the exercise correctly (poor form, didn't finish movement, etc). At the end of the workout for the day, for each no rep you earned, you have to do that many correct reps of whichever exericse you were no-repped on. This is designed to ensure quality form throughout your exercise to reduce injury risk.
  • Reference progressions and modifications to make this workout challening and beneficial for YOU and to allow intreprogram variations. Don't get no-repped because you let your form fall apart trying to keep up with your buddy. Don't perform variations that don't challenge you - that's a waste of time. Weight of lifts should vary throughout the month, but not the individual workout. Changing weight during the workout wastes time. Pick a weight you know you can move the minimum rep requirement with good form.
  • Weekly changes - while there are only two workouts per month, there will be weekly changes regarding clothing/gear you wear during each week and when to perform on air. * = skip exercise on gear days.
  • 5 min cardio warm up - change modalities every session. Options are: rower, stair master, treadmill, ski erg, assault bike, jump rope, ground jogging, box step upsHIITs - Tabata style: work as hard as you can for 45 sec, rest and change stations for 15 sec. Repeat.
  • HIITs - Tabata style: work as hard as you can for 45 sec, rest and change stations for 15 sec. Repeat.
  • Dosage - This program is meant to enhance your physical performance, not to encourage you to go test you 1RM and hurt yourself in the process. If you know how to safely do so, feel free to do so on your own time. On duty training is not the place to max out weights and injur yourself. It's a time to perfect form and maximize your overal physical performance. You are not allowed to use this program as an excuse for why you hurt yourself finding your 1RM....becuase I am NOT instructing you to do so. Strength rep/set goal: 3 x 8. Endurange rep/set goal: 3 x 15. You do more than the goal reps/sets --> increase weight. You can't meet the goal rep/set OR you do but your form is trash --> drop weight. Want more details/info on dosage? --> reach out to me.
  • Cool down vaires depending on the workout. On "lifting" days, it will be stretches and mobility work. On cardio days, it will consist of foam rolling. Tutorial online - no changes in technique throughout. Watch once and move on unless needed for reference.

Weekly Changes:

Week 1
Day 1strength/endurance
Day 2cardio
Day 3strength/endurance

Entire program in civvies

Week 2
Day 1cardio
Day 2strength/endurance
Day 3cardio

Civvies for warm up, lifts, and cool down

Gear (no SCBA) for cardio days

Week 3
Day 1strength/endurance
Day 2cardio
Day 3strength/endurance

Civvies for warm up / lifts / cool down

Gear (no SCBA) for cardio days

Week 4
Day 1cardio
Day 2strength/endurance
Day 3cardio

Civvies for warm up / lifts / cool down

Gear for warm up
(except for * exercises)

Gear + on air for cardio days

Frequent Abbreviations:

  • UL: Unilateral
  • B: Bilateral
  • LE: Lower Extremity
  • UE: Upper Extremity
  • DB: Dumb bell
  • KB: Kettle bell
  • Supine: Laying on back
  • Prone: Laying on stomach
  • SL: Sidelying or single limb
  • SLS: Single leg stance

Disclaimer:

Exercise is not without its risks and this or any other exercise program many result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort, you should stop immediately and consult a medical professional. You should rely on your own review, inquiry and assessment as to the accuracy of any information made available within this program or via this web site.

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