Palm Beach Gardens Fire Rescue Health & Wellness

Training Tower 2

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.

Warm Up - Tactical Training Warm Up

Main Workout

1 tower = 4 flights of stairs

Exercise Dosage Progressions Modification
1 Tower - hose racked at shoulder
x 4
in gear
use hand rail, no gear
1 Tower - high water, hose roll overhead
x 2
in gear
rest hose on head
1 Tower - bear crawl
x 1
in gear
walk down
25ft x 4
in gear
form of choice
Decline push up (feet on step)
2 x 50
in gear
regular push up, knees
Backwards bear crawl hose pull
100ft
in gear
pull hose in 1/2 kneel

Cool Down

Exercise Dosage Progressions Modifications
5 min
30s x 2
increase range of motion
1/2 kneeling, supine
10s x 4
increase range of motion
hold on for support/balance
30s x 2
increase range of motion
seated, supine, 1/2 kneeling
10s x 4
increase range of motion
bend knees
30s x 2
increase range of motion
1/2 kneeling
30s x 2
increase range of motion
shoulders over/under

As always, adjust reps & weights to your fitness level.