Twenty hose workouts for firemen Practical health – Bodily coaching

By DAN KERRIGAN and JIM MOSS

One of many greatest benefits of firefighter purposeful health is that we do not want a variety of particular gear to get an excellent exercise. Together with conventional coaching gear and body weight workouts, the instruments and gear present in our firehouses develop our purposeful coaching arsenal. This text will share 20 purposeful workouts we are able to do utilizing tubing to get a full physique exercise.

E book: Firefighter Practical Health: The Important Information to Optimum Firefighter Efficiency and Longevity

Core workouts

Our core is our physique’s basis and place to begin. Use the next 4 workouts that concentrate on your complete core on the entrance, again and sides of the torso.

• Plank penetration (Image 1). Right here, carry out a typical plank along with your ft shoulder-width aside. Place the sting of the hose reel/bundle by your left hand. Along with your proper hand, pull the hose over to the suitable facet of your physique. Swap sides for a complete plank length of 30-60 seconds per set. set.

• Facet bending (picture 2). Facet bends, often known as indirect crunches, are nice for constructing lateral core power. Whereas standing, maintain a hose reel in a single hand and bend sideways at your hips to a depth of six inches. Return to the beginning place and repeat the sequence for 10-20 repetitions on either side of your physique.

• Good morning (picture 3). Begin in a standing place and place a bundle of snakes in your shoulders. Hinged at your hips, slowly decrease your torso ahead till it is parallel to the bottom. Increase again to the beginning place in a managed method. To scale back the pressure in your decrease again, bend your knees barely as you decrease your self. If this motion is just too tough with the snake bundle, strive it with out weight, simply put your fingers behind your head. Warning: Keep away from this train when you’ve got a historical past of low again ache injury.

• Step-ups (picture 6). Maintain a coil of hose in every hand or place a bundle of hose in your shoulders. Carry out step-ups on a field, train bench or sturdy chair. Carry out 10 reps with every leg main (ie 10 reps with proper leg, 10 reps with left leg).

• Hose-hop burpee (7). Place the hose on the facet of your physique. Do a burpee after which leap sideways over the hose. Repeat the sequence for 10-30 reps per set.
  

  Energy workouts for the entire physique

  The next 10 workouts give us a complete method to purposeful power coaching utilizing pushing, pulling, lifting, carrying and pulling actions.

• Elevated push-ups (picture 8). Do you know that an elevated push-up is 15% more durable than a typical push-up? It is because extra weight is concentrated in your higher physique. Elevate your ft on 2-3 stacked rolls of provide hose and full a push-up.

• Standing overhead press (picture 9). Whereas standing, maintain a hose reel/bundle with each fingers to your chest. Interact your core and press the hose over your head. If you happen to use a hose reel, you may as well carry out single-arm overhead presses.

• Squats (image 10). Unfold a bundle of hose evenly over each shoulders or maintain it in opposition to the chest with each arms. Along with your ft shoulder-width aside, squat all the way down to the depth of a seat and stand again up. Problem your self with tempo squats by slowing your descent and ascent over 5 seconds or extra.

• Thrusters (picture 11). A thruster is a mix of a squat and an overhead press carried out in sequence. Maintain a hose reel/bundle to your chest whereas standing and squat to sitting peak. Push your physique upwards whereas on the identical time pushing the hose over your head. Place the tube again on the chest and repeat the sequence. Be aware: A enjoyable variation for thrusters could be to position a hose reel/bundle on the tip of a mud ladder after which elevate the tip of the ladder to your chest. Squat down, push up, and elevate the tip of the ladder over your head.

• Hose hoist (picture 12). Connect a rope to a hose reel. Then discover a stairwell or different elevated platform and carry out hose lifts by pulling the rope in a hand-over-hand movement.

  

  Alternatively, you should use a rope and a stationary pulley situated in a snake tower. Increase and decrease the hose part in a managed method. Be aware: Remember to put on gloves!

• Weighted sled pull (picture 13). Throw a number of rolls of hose onto a weight sled or picket pallet. Tie a hose to it and pull it 25-50 ft.



• Charged assault snake transfer (picture 14). Stand or kneel on the bottom and pull 50-100 ft of charged assault hose (1- or 2-inch) in a hand-over-hand movement.



• Farmers Carry (picture 15). It would not get any simpler than a Farmers Carry. Merely decide up one or two sections of coiled tubing and carry them at arm’s size for 50-100 ft. Carrying a single hose reel (eg uneven carry) is fascinating as a result of it develops core power. Problem your self by performing the Farmers Carry up hills or stairs and whereas doing step-ups.



• Lungs (picture 16). For lunges, place a hose bundle throughout each shoulders or on a single shoulder. Alternatively, you may carry hose reels at arm’s size whereas performing lunges. Carrying a single throw in only one arm will problem your core power. Lunge variations embrace entrance lunges, strolling lunges, reverse lunges and facet lunges.



• Provide cable pull (picture 17). With a dry part or two of unrolled massive diameter hose, place the hose over your shoulder, lean ahead and pull it 50-100 ft. Rookies can select to make use of three-inch hose, however in order for you an actual problem, select five-inch hose.

  

  Flexibility

  The next three hose sections (pun supposed) use static stretching to extend our flexibility throughout calm down after train.

• Garland Bag (picture 18). Stand along with your ft barely wider than shoulder width. Maintain a hose reel with each fingers and decrease your torso towards the ground. You’ll really feel an intense stretch within the groin and hips.



• Indirect stretch (picture 19). Stand along with your ft shoulder-width aside. Maintain a hose reel in your proper arm and place your left hand on the again of your head. Maintaining your hips stationary, sink all the way down to the facet till you’re feeling a stretch in your left obliques. Repeat the identical course of on the other facet of your physique.



• Youngsters’s place (picture 20). Kneel down and sit in your ankles. Bend at your hips and lean ahead to position your fingers on a hose reel/bundle. Your arms ought to be straight above your head as you push your chest into the bottom. Relaxation your head on the bottom. This stretch will enhance your shoulder, chest and again flexibility.



There are various workouts that we are able to use hose for whereas coaching on the station. With the inherent creativity and adaptableness of each firefighter, there are limits in the case of hose coaching. Not solely is it an affordable option to train, however utilizing tubing additionally will increase our muscle reminiscence and confidence with a vital piece of job-related gear.

---

DAN KERRIGAN and JIM MOSS are the authors of the best-selling guide Firefighter Practical Health: The Important Information to Optimum Firefighter Efficiency and Longevity. They converse internationally at fireplace departments and conferences, together with FDIC Worldwide.

Dan Kerrigan and Jim Moss will current 4 Pillars of Firefighter Practical Health, Well being and Wellness at FDIC Worldwide in Indianapolis, Indiana, Tuesday, April 25, 2023, at 8.00-12.00 and 11 steps to create a Tradition of Firefighter Health Wednesday, April 26, 2023 at 13.30-15.15