WORKOUT
Training Tower 1
Tower stair climbs in multiple movement patterns — standard, two-at-a-time, sideways, and backwards — combined with hose overhead press, bear crawl hose pulls, hand over hand ladder raise, and ladder spike.
MAIN WORKOUT
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Tower up/down 1 step at a time, fast | 1 tower (4 flights) | Carry hose, in gear, on air | Use handrail, no gear |
| 02 | Tower up/down 2 steps at a time, fast | 1 tower (4 flights) | Carry hose, in gear, on air | Use handrail, no gear |
| 03 | Half tower up/down sideways | ½ tower leading each leg | Carry hose, in gear, on air | Use handrail, no gear |
| 04 | Tower up/down backwards | ½ tower | Carry hose, in gear, on air | Use handrail, no gear |
| 05 | Hand over hand ladder raise | 5 reps | In gear, ladder spike | Strict OH press (one end on ground) |
| 06 | Bear crawl hose line pull | 1 × 100ft | In gear | Pull hose standing |
| 07 | Hose overhead press | 4 × 10 | Squat or clean to OH press | Let hose touch ground |
| 08 | Push Up | 4 × 10 | Hose on back, in gear | On knees |
| 09 | Hose pull from top of tower (rope attached) | 1 rep | In gear | — |
| 10 | Ladder spike (24ft) | 4 reps | In gear | Hand over hand raise |
01 Tower up/down 1 step at a time, fast
1 tower (4 flights)
Progression Carry hose, in gear, on air
Modification Use handrail, no gear
02 Tower up/down 2 steps at a time, fast
1 tower (4 flights)
Progression Carry hose, in gear, on air
Modification Use handrail, no gear
03 Half tower up/down sideways
½ tower leading each leg
Progression Carry hose, in gear, on air
Modification Use handrail, no gear
04 Tower up/down backwards
½ tower
Progression Carry hose, in gear, on air
Modification Use handrail, no gear
05 Hand over hand ladder raise
5 reps
Progression In gear, ladder spike
Modification Strict OH press (one end on ground)
06 Bear crawl hose line pull
1 × 100ft
Progression In gear
Modification Pull hose standing
07 Hose overhead press
4 × 10
Progression Squat or clean to OH press
Modification Let hose touch ground
08 Push Up
4 × 10
Progression Hose on back, in gear
Modification On knees
09 Hose pull from top of tower (rope attached)
1 rep
Progression In gear
Modification —
10 Ladder spike (24ft)
4 reps
Progression In gear
Modification Hand over hand raise
COOL DOWN
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Walk to lower HR | 5 min | – | – |
| 02 | Standing quad stretch | 30s × 2 per side | Increase range of motion | ½ kneeling, supine |
| 03 | Deep squat rock | 10s × 4 | Increase range of motion | Hold on for support |
| 04 | Standing hamstring stretch – single leg prop | 30s × 2 per side | Increase range of motion | Seated, supine, ½ kneeling |
| 05 | Thoracic table top opener | 10s × 4 | Increase range of motion | Bend knees |
01 Walk to lower HR
5 min
Progression –
Modification –
02 Standing quad stretch
30s × 2 per side
Progression Increase range of motion
Modification ½ kneeling, supine
04 Standing hamstring stretch – single leg prop
30s × 2 per side
Progression Increase range of motion
Modification Seated, supine, ½ kneeling
05 Thoracic table top opener
10s × 4
Progression Increase range of motion
Modification Bend knees
Exercise is not without its risks. As with any exercise program, if at any point you begin to feel faint, dizzy, or have physical discomfort, stop immediately and consult a physician.