Plans and Sessions

Fire Rescue Grizzley Bear

Fire/Rescue Grizzley

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

Required Equipment

Barbell, Rack, Plates and/or a Full set of Dumbbells or Kettlebells

Sandbags (40/60/80 Pound)

Flat Bench

Bench/Box for Step Ups

Parking Lot/Open Garage Bay for Sprints

Old Backpack

Foam Roller

*** Note: Many of the weight training exercises in the plan can be completed with either a barbell and plates, or dumbbells/kettlebells. For example, if the session calls for power cleans, and your station doesn’t have a barbell/plates, you can substitute dumbbells and complete hang power cleans instead.

When & Where to Train

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.

 

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