WORKOUT
Training Tower 2
Tower climbs carrying hose at shoulder and high water overhead, bear crawl ascents, ladder carries, decline push ups, and backwards bear crawl hose pulls. Each movement pattern mimics real fireground demands.
MAIN WORKOUT
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | 1 Tower — hose racked at shoulder | 4 towers | In gear | Use handrail, no gear |
| 02 | 1 Tower — high water, hose roll overhead | 2 towers | In gear | Rest hose on head |
| 03 | 1 Tower — bear crawl | 1 tower | In gear | Walk down |
| 04 | Ladder carry | 25ft × 4 | In gear | Form of choice |
| 05 | Decline push up (feet on step) | 2 × 50 | In gear | Regular push up, on knees |
| 06 | Backwards bear crawl hose pull | 100ft | In gear | Pull hose in ½ kneeling |
01 1 Tower — hose racked at shoulder
4 towers
Progression In gear
Modification Use handrail, no gear
02 1 Tower — high water, hose roll overhead
2 towers
Progression In gear
Modification Rest hose on head
03 1 Tower — bear crawl
1 tower
Progression In gear
Modification Walk down
05 Decline push up (feet on step)
2 × 50
Progression In gear
Modification Regular push up, on knees
06 Backwards bear crawl hose pull
100ft
Progression In gear
Modification Pull hose in ½ kneeling
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 |
| 06 | Gastrocnemius stretch | 30s × 2 per side | Increase range of motion | ½ kneeling |
| 07 | Hands clasped behind back stretch | 30s × 2 | Increase range of motion | Shoulders over/under |
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
30s × 2 per side
Progression Increase range of motion
Modification ½ kneeling
30s × 2
Progression Increase range of motion
Modification Shoulders over/under
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.