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
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 |
30s × 2 per side
Progression Increase range of motion
Modification ½ kneeling, supine
30s × 2 per side
Progression Increase range of motion
Modification Seated, supine, ½ kneeling
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.