tfa 2013 conditioning program 2
TRANSCRIPT
-
7/28/2019 TFA 2013 Conditioning Program 2
1/14
TFA 2013 Conditioning Program Prep Manual
This is a 9 week conditioning program to help you prepare for the rigorous tasks involved in the Toughest Fire-fighter alive challenge (TFA).Please be aware that this program is very physically demanding, and as such should you have any concerns or doubt whatsoever about your ability
to safely participate in this training program, you should consult your doctor before commencing. The program is easily tailored to ones current
fitness levels and different progression methods will be provided for different levels of fitness. As all individuals will respond differently to the
program, it is highly advised that you stick within your known physical limits to avoid injury, and follow the progression plan to elicit the desired
performance gains.
The TFA is a gruelling event which focuses a lot on anaerobic as well as aerobic endurance, coupled with moderate amounts of strength. It is with
this in mind that the focus of the program is mostly anaerobic and aerobic work, and modest yet sufficient amounts of task specific functionalstrength training. The exercises techniques and equipment is unconventional, and focused more towards the intermediate to elite trainer who has a
relatively good training background (training for at least 6 months in conventional gym style training). There are also alternative exercise
selections and equipment for those who do not have access to some of the main pieces of equipment in each specific program.
Program snapshot:
2 MONTH (9 WEEK) CONDITIONING PROGRAM LEADING UP TO TFA CAPE TOWN 2013
WEEK MONDAY TUES WED THURS FRI SAT SUN
1 WEIGHT
TRAINING -HEAVY
STRENGTH
AEROBIC RUN REST WEIGHT
TRAINING -LIGHT
MUSCULAR
ENDURANCE
INTERVALS RECOVERY RUN/
FLEXIBILITY +CORE
REST
2 WEIGHT
TRAINING -
HEAVY
STRENGTH
AEROBIC RUN REST WEIGHT
TRAINING -
LIGHT
MUSCULAR
ENDURANCE
INTERVALS RECOVERY RUN/
FLEXIBILITY +
CORE
REST
3 WEIGHT
TRAINING -
HEAVY
AEROBIC RUN REST WEIGHT
TRAINING -
LIGHT
INTERVALS RECOVERY RUN/
FLEXIBILITY +
CORE
REST
-
7/28/2019 TFA 2013 Conditioning Program 2
2/14
STRENGTH MUSCULAR
ENDURANCE
4 WEIGHT
TRAINING -
HEAVY
STRENGTH
AEROBIC RUN REST WEIGHT
TRAINING -
LIGHT
MUSCULAR
ENDURANCE
RECOVERY RUN/
FLEXIBILITY +
CORE
REST REST
5 WEIGHT
TRAINING -
FUNCTIONAL
STAIR WORK -
ANAEROBIC
REST FARTLEK TASK SPECIFIC
METABOLIC
CIRCUIT
STAIRS -
AEROBIC
REST
6 WEIGHTTRAINING -
FUNCTIONAL
STAIR WORK -ANAEROBIC
REST FARTLEK TASK SPECIFICMETABOLIC
CIRCUIT
STAIRS -AEROBIC
REST
7 WEIGHT
TRAINING -
FUNCTIONAL
STAIR WORK -
ANAEROBIC
REST FARTLEK TASK SPECIFIC
METABOLIC
CIRCUIT
STAIRS -
AEROBIC
REST
8 WEIGHT
TRAINING -FUNCTIONAL
STAIR WORK -
ANAEROBIC
REST FARTLEK TASK SPECIFIC
METABOLICCIRCUIT
STAIRS -
AEROBIC
REST
9 REST WEIGHT
TRAINING -TASK SPECIFIC -
LOW INTENSITY
RECOVERY
RUN/FLEXIBILIT
Y + CORE
REST COMPETITION
DAY
COMPETITION
DAY
Weight training heavy strength program weeks 1-4
Exercise Sets Reps wk 1-2 Wk 3 &4 Rest Intensity wk 1-2 Intensity wk 3 Intensity wk 4
Squat */ deadlift * 4 6-8 4 6 150s 8rm 6rm 8rm
DB Bench press 4 8-10 6 8 120s 10rm 8rm 10rm
RDL/Leg press 4 8-10 6 8 120s 10rm 8rm 10rm
Military press * 3 10-12 8 10 90s 12rm 10rm 12rm
Bent over rows 3 10-12 8 10 90s 12rm 10rm 12rm
-
7/28/2019 TFA 2013 Conditioning Program 2
3/14
-
7/28/2019 TFA 2013 Conditioning Program 2
4/14
Task specific Farmers carries, tyre drags, tyre hammer slams,
tyre drags forward (prowler)
4 20-40m 90s
This second phase of the strength program focuses more on movement patterns specific to tasks experienced on the fire ground, but achieved with
conventional or unconventional training equipment. For instance doing a thruster simulates the action of putting heavy equipment onto a fire
appliance shelving rack or lifting a ladder to be under run. Or pike pole presses which simulates the action of breaching and ventilating a ceiling.
This program follows the same principles of weeks 1 -4, but has no lighter week until week 9, as you want to load the body progressively for a full
4 weeks, and then week 9 becomes a relatively light week for recovery, adaptation and accumulation of fitness prowess to take place. Each
exercise mode has a list of alternatives, which you can choose from to add variety to each session. The 1st
and second exercises must be done in
opposition. Therefore if you do a pushing exercise for the exercise 1, then you must do a pulling exercise for exercise 2, or vice versa. This can be
alternated every week. The exercises with a star (*) next to them, denote a technically demanding Olympic or power exercise, and should only be
performed by individuals who have experience performing them or under the supervision of a qualified trainer. All those exercises without stars
next to them are appropriate for beginner to intermediate trainers. An appropriate warm-up, highlighted in this manual, needs to be conducted
before this session, and only a warm-up set for the first exercise is required.
Weight training muscular endurance weeks 1 4 (beginner to intermediate)
Pair Exercise Sets Reps Alternatives
A1 Burpees 2-3 10-12 Thrusters
A2 Plank with 1 arm orleg raise
2-3 15-20sec/side Fury rows
B1 Bulgarian split
squat
2-3 10-12/leg Lateral squat, step ups,
lateral step ups
B2 Incline push ups 2-3 12-15 Dips, pike pushups
C1 Oblique crunches 2-3 10-12/side Cycle crunches
C2 Suitcase deadlift 2-3 8 -10/side Sumo deadlift
D1 Chin-ups 2-3 6-8 (chin-ups)
10 12 inverted rows
inverted rows
D2 Dumbbell swings 2-3 12-15 Mountain climbers, bear
crawls
-
7/28/2019 TFA 2013 Conditioning Program 2
5/14
Here you must complete a pair of exercises in succession and then rest for 30 seconds before doing the next pair of exercises. Complete the entire
circuit in this fashion and then rest for 2 min before doing a second and a third circuit if possible. For each exercise use a load which you can
comfortably hand le for the required number of repetitions.
Weight training power endurance/ functional weeks 1 4 (advanced trainers)
Option 1:
Pair Exercise Sets Reps Rest
A1 single leg squat 2/1 4-6/leg Must complete 1 set of each pair, rest as little
as possible, then complete the same pair
again, rest for 60-90s, then move onto the next
pair. Once completed all pairs in that fashion,
you can do 1 entire circuit, resting as little as
needed, if able to.
A2 Weighted fury rows 2/1 6-8/side
B1 Medicine ball push up 2/1 6-8/arm
B2 Towel pull-ups 2/1 6-8
C3 1 legged deadlift to press 2/1 4-6/side
C3 Lateral db swings/med ball
diagonal chops
2/1 6-8/side
Option 2:
Pair Exercise Sets Reps
A1 Single leg push press 2/1 4-6/leg Same as previous superset
A2 4 way squat jump 2/1 2 rotations/ way
B1 Single leg alt arm row/pull 2/1 6-8/leg/arm
B2 Side to side explosive pushup 2/1 4-6/side
C1 Db swing with box jump 2/1 4
C2 Med ball slams 2/1 4-6
This muscular endurance program, is focused at more advanced trainers, and is more of a power endurance program. Each pair of exercises must
be done as quad sets, meaning 2 rounds of each pair of exercises before resting. i.e. perform exercise A1 then immediately do A2, then go back
and immediately do A1 followed by A2, before resting for 60-90 secs and then moving onto B1 and B2 in the same fashion. Use a load/resistance
which you can comfortably complete 2 reps higher than the designated repetition requirement, as fatigue will set in quickly. Methods of
progression can be by either adding in a second circuit of the quad sets rather than just the final single circuit allocated or you may decrease the
rest intervals between each successive quad set, and test yourself to complete the entire session as quick as possible.
-
7/28/2019 TFA 2013 Conditioning Program 2
6/14
Task specific metabolic circuit weeks 5 8
This circuit will have three specific alternatives for use with crews in the yard, working without equipment at home, or alternatively working withold school equipment, to get maximum transference to actual real life situations.
Mode bodyweight Equipment Task specific
Squat Travelling squat jumps, lunge and
squat, walking lunges, box jump, step
ups
The same with dumbbells, box jump
with dbs, step ups with dbs
Tyre drags, sled drags, sandbag squats,
hosebundle squats and prisoner squats
Push Pushup variations, handstand pushup Dumbbell press, military press, floor
press
Tyre partner pushes, medicine ball putt, wall
balls. Sled pushes, car pushes
Lift 1 legged deadlift Dumbbell deadlift, powerclean* Tyre lift, sand bag lift, or sand bag clean
Pull Pull-ups & variations, inverted rows,
rope pull-ups
Dumbbell rows, high pulls*,
pulley/cable pulls
Sled pull ins, tyre pull ins, chain pulls,
Carry Person carry, firemens carry Farmers carry Foam drum carry, hose bundle carry, tyre ring
carries
fuel mix Burpees, jumping jacks, weightedsprints, burpee-to-jump pullups Snatch*, db swings, burpee andmedicine ball putt, clean and box
jump*, db swing with box jump
Tyre flips, tyre flip with plyo jump, lateraltyre throws, sled pulls, sled forward drags,
tyre hits with sledgehammer
This session is fairly intense and should be done in a circuit fashion. The circuit should be completed for time and improvements can be judged by
decrease in time to completion of 2-3 complete circuits, and progressions can be made by increasing load, reps or distance of exercises. Basically
one should only rest as long as required between stations and no longer than 2min between circuits. Mix and match exercises according to thealternatives given. It is also fine to mix various modes of training in one session, such that 1 exercise might be a bodyweight, the next an
equipment based exercise and the other an task specific exercise. One can even mix the order of exercises around, but ensure that a predominantly
lifting and squatting exercise are not consecutive, and a lifting and pulling exercise are not in succession.
The repetitions for bodyweight exercises should be between 15 and 20, and increases can be initiated if desired. For exercises involving distances,
utilise a weight that allows the movement of that weight, with sufficient effort, over 20-30m, and lastly for equipment exercises, 15-20 reps. If
-
7/28/2019 TFA 2013 Conditioning Program 2
7/14
-
7/28/2019 TFA 2013 Conditioning Program 2
8/14
Interval training:
Find a soccer field or a long stretch and perform the following routine, after you complete a 5min warm-up jog at recovery run pace
- Run at pace (pace at which youre barely able to say 1 word) for 1min (between 250-350m) and then immediately follow that with aslow jog at recovery run pace for 2min
- Continue this cycle 6 more times- Finish with a 3-5min cool down jog at recovery run pace- Each subsequent week, decrease the recovery phase by 15sec until you are working at a 1:1 work/recovery ratio, and then proceed to add
in extra intervals up to a maximum of 8.
- Another option would be to start increasing the working/running interval by 15 sec once you have reached the 8 interval maximum orfurther decrease your rest times. See which works best but if you at this point of training.
Stair work anaerobic
Find a staircase and perform the following anaerobic stair drill after a 5-10min warm-up:
- 30 sec on/30 sec off x 5-8 reps ascend stairs at a fast pace for 30 secs and then walk back down slowly for 30sec, then turn and repeat forthe required number of repetitions. Take a 2min rest then complete another set.
- 5 flights or 50 stairs x 5-8 reps on a 1:3 work to rest ratio ascend the stairs as fast as possible, then turn around and walk down. At thebottom, rest 3 x the time it took you to get up the stairs before repeating the second next rep. Complete the required reps then rest.
- Improve each week by climbing more stairs (and ultimately going faster) in the first exercise, or by decreasing the rest interval on thesecond exercise, until you are down to 1-1
- In the first week of this session use only your fire gear or a weight vest equal to 10kg, and then in the subsequent sessions use fire gear anda BA set.
-
7/28/2019 TFA 2013 Conditioning Program 2
9/14
Stair work aerobic
Find some stairs and walk/jog up and down them continuously for 25-30min. Use a consistent pace, and the talk test could be used here as well,
therefore a pace where you can just barely speak. Emphasize placing a foot on every step. For the first week only, use no fire gear, thereon use fire
gear or a 10kg weight vest.
Fartleks
This is a session where you add different modalities of cardiovascular and other training to replicate the demands of a specific competition,
requiring a mix of differing energy systems. You are going to have to be innovative about how you design this session as it will involve hill
climbs, stairs, obstacles etc. Here is how you would set it up. You will complete the following exercises in succession with no rest for the
stipulated amount of time.
1. Warmup jog at recovery pace for 3 min followed by2. A stair climb, ascent and descent for 5min (any staircase will do)3. 5min run at aerobic run pace4. Shuttle run between 4 x 5m cones at pace for 3min5. 4min jog at recovery run pace6. Hill climb for 3-5min7. 5-7min jog at recovery run pace.
This equates to 30min of mixed intensities. The best thing about this session is that you can manipulate any part of it to suit your needs or fitness
level, or add in or substitute other exercises or resistance to make it tougher, such as, adding resistance to the shuttle run by carrying half filled
foam drums coiled hose, or completing the entire course with fire gear or a weighted vest.
-
7/28/2019 TFA 2013 Conditioning Program 2
10/14
Movement prep and cool down
Best to start at the beginning, and ensuring your body is ready for all the hammering you are going to be handing to it.
Before each session conduct a movement prep session. For all strength sessions your movement prep will be as follows:
- Joint mobility circuit ankle rolls, knee rolls, 90degree hip abduction, side to side hip sways, hip rolls, torso twists, alt toe touches,reverse shoulder rolls, forward arm swings, side to side lateral raises, full body swings, round the world.
- 3min of light cardio- Movement prep circuit 10 x bodyweight squats, 6 x swallow dives, 15 x star jumps, plank (45s)
For all aerobic sessions simply start the activity with 3-5min of a lighter intensity for that session. So if you are going for an aerobic tempo run,
start off running at a comfortable pace in which you can comfortably hold a conversation.
For all interval Sessions do the following warm up which could also be used as a separate movement prep session added to a core session or cardio
session if in need for a lighter alternative.
-Joint mobility circuit ankle rolls, knee rolls, 90degree hip abduction, side to side hip sways, hip rolls, torso twists, alt toe touches,reverse shoulder rolls, arm swings, side to side, lateral raises, full body swings.
- 3min of light cardio- Movement prep circuit below, choose 6 lower body and 3 upper body dynamic stretchesLower body
- Straight leg swings (forward and side on)- Knee ins to chest- Over and under lateral walks- Forward lunge with alternate upper body sway- Reverse lunge with torso twist- Forward lunge with elbow instep- Hip sways
-
7/28/2019 TFA 2013 Conditioning Program 2
11/14
- Base rotations- Quad stretch with alternate toe touch- Figure 4 1 legged squat- Ankle hops- 1 legged lateral squat jumps- Swallow dives
Upper body and core
- Pushup with lateral shoulder extension- Lateral walk on all fours- Plank- Side plank- Supermans (bird dog)- Stick ups- Shoulder retraction
Cool down/stretching
After each strength and Interval/anaerobic session ensure that you stretch each muscle that was worked in that session, as well as giving extra
attention to those areas that are particularly tight or inflexible. This will also aid with delayed onset muscle soreness (DOMS), which may be
experienced a day or two following a tough training session, as stretching the muscle, promotes elasticity and elongates the muscle, providing a
greater surface area for muscle repair to occur. The stretches that will follow can be used as a separate flexibility session as prescribed by the
program
Lower body
1. Hamstring stretch lying on your back2. Glute stretch3. Lower back stretch4. Pelvic tilt5. Side lying quad stretch
-
7/28/2019 TFA 2013 Conditioning Program 2
12/14
6. Groin stretch7. ITB stretch8. Psoas stretch9. Adductor stretch10.Calf stretch
Upper body
1. Pec stretch2. Rotator cuff stretch3. Behind the neck triceps stretch4. Lat stretch5. Abdominal stretch6. Side bend - obliques stretch
Core training
This program is aimed purely at a preventative measures called prehabilitation. This is the prevention of the most common injuries throughfunctional movement corrections and strengthening of the core, which all movement emanates from. This program can be done 1-2 times per week
as per the training program schedule, and only once after the 4th week with the aerobic stair session if desired, as most of the functional movements
one will be doing at this stage will attend to core strength maintenance. Remember these exercises are not mandatory but are advisable if time
avails. Another time efficient option is to do these as a circuit. Progress to the next phase of core training once youre able to do the upper limit of
the allocated rep range.
Phase 1 static floor
exercise sets reps rest betw sets
Plank 2 30-45s 60s
Gluteal bridge 2 30-45s 60s
Side plank 2 20s/side 60s
-
7/28/2019 TFA 2013 Conditioning Program 2
13/14
Bird dog 2 20s/side 60s
Phase 2 static and dynamic
exercise sets reps rest betw sets
Plank with alt leg and arm lift 2 25s/side 60s
Gluteal bridge with alt single leg lift 2 25s/side 60s
Side plank with hip abduction 2 8-10/side 60s
Seated hip sways/ torso twists 2 8-10/side 60s
Phase 3 - dynamic
Exercise sets reps rest betw sets
Supermans (full) 2 20-30s/side 60s
Reverse hyperextensions 2 8-12/side 60s
Hanging leg lifts 2 8-12/side 60s
Lying windscreen wipers 2 6-10/side 60s
NB PLEASE NOTE THAT THIS PROGRAM IS A GUIDELINE, AND ALTHOUGH IT ENDEAVOURS TO MEET THE NEEDS OF THIS
GRUELLING COMPETITION IT CAN NEVER BE A ONE SIZE FITS ALL PROGRAM. PLEASE ENSURE YOU USE THE GUIDELINES
PROVIDED, TO TAILOR THE PROGRAM TO SUIT YOUR SPECIFIC FITNESS NEEDS.
-
7/28/2019 TFA 2013 Conditioning Program 2
14/14