Panda is our most recent programming theory for Fire/Rescue Athletes.
The theory in general is built around training 5 mission-direct fitness qualities:
1) Relative Strength – strength per bodyweight
2) Work Capacity – horse power for short, intense, dangerous events
3) Infrastructure Integrity – mission-direct 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
Panda is a 6 week, 4 session/week (24 Total Training Sessions) + and Unload Week (Week 7) plan without any fitness attribute emphasis. Infrastructure Integrity, TAC SEPA Stamina, Strength and Work Capacity are training in equal proportions across the training plan.
Here is a typical weekly training schedule:
Day 1: TAC SEPA, Strength
Day 2: Work Capacity, Infrastructure Integrity
Day 3: TAC SEPA, Strength
Day 4: Work Capacity, Infrastructure Integrity
Strength in Panda centers on three exercises (front squat, walking lunge, push press) and utilizes our Big 24 model of progression.
Infrastructure Integrity implements “hybrid” circuits which combine lower back, total, rotation and anti-rotation exercises.
Work Capacity- 3 modes … Sandbag getups, 150m Shuttle Sprints (6x 25m lengths) and the Sandbag Clean and Step Over exercise from our Fire/Rescue Fitness Assessment.
TAC SEPA – Box Jump Complex, Stacked Box Agility Drill and Sprinter Lunge Walk/Sprint combos.
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.
Ideally, you’ll complete 4 of these sessions per week. Obviously this is dependent on your unit’s duty schedule.