Grizzley is our most recent programming theory for Fire/Rescue Athletes.
The theory is built around training 4 mission-direct fitness traits:
1) Relative Strength – strength per bodyweight
2) Work Capacity – horsepower for short, intense, dangerous events
3) Infrastructure Integrity ( I.I. ) – midsection training which transfers to the job
4) TAC SEPA – Tactical Speed, Explosive Power and Agility
5) Stamina – Staying power, both mental an physical, for long firefighting or rescue evolutions or multiple missions over a long duty day
Grizzley is a 6 week, 4 session/week (24 Total Training Sessions) plan with an emphasis on Strength and Work Capacity. Infrastructure Integrity, TAC SEPA and Stamina are also trained, but the emphasis for Leopard is strength and work capacity.
Here is a typical weekly training schedule:
Day 1: Strength, I. Integrity
Day 2: TAC SEPA, Work Capacity
Day 3: Strength, I. Integrity
Day 4: Strength, Work Capacity
Barbell, Rack, Plates and/or a Full set of Dumbbells or Kettlebells
Sandbags (40/60/80 Pound)
Bench/Box for Step Ups
Parking Lot/Open Garage Bay for Sprints
We recommend Fire/Rescue Athletes train at their fire or duty stations. For a 24 hours shift, we specifically recommend you train early in the morning the day your shift begins, and again early in the morning the day your shift ends. Why? So others can see you training, and see that it can be done. As well, training during these times will help limit your work-specific training to the work place, and help address the burden of constant fitness over the course of your career.