First Responder Exercise Manual · Table of Contents Page 1. Purpose of the First Responder...

1 | P a g e First Responder Exercise Manual Excellcior, LLC 2nd Edition, 2020-02-04

First Responder Exercise Manual

2nd Edition February 4, 2020


Table of Contents

Page

1. Purpose of the First Responder Exercise Manual and safety 3 2. Programming Introduction 4

a. Exercise recommendations for shift and personal days 4 b. Functional (Circuit) Program 5 c. Resistance Program 6

3. Functional and Resistance Exercises - Examples 8 a. Free Weight, Barbell, Dumbbell 8 b. Cable 18 c. Suspension Trainers 20 d. Bodyweight 22 e. Sled 25

4. References 26


1. Purpose of the First Responder Exercise Manual and Safety

This manual was developed to aid fitness specialists and first responders in creating and properly performing exercise programs with the goal of reducing injury while also strengthening and conditioning the muscles used on duty. Contained in this manual are exercise examples and pre-programmed formats along with procedures and recommendations to aid in performing exercise sessions safe and effectively. These programs will enable first responders to advance their physical abilities and meet goals. As with many exercise programs and new programming, delayed onset muscular soreness (DOMS) may occur. DOMS symptoms are common and typically temporary. If these symptoms restrict physical movement or ability to perform daily tasks, we encourage the individual to speak with a medical practitioner. Disclaimer: * Ensure that any individual/team member is medically cleared to exercise, according to your department, prior to developing and assigning a specific exercise program to her/him. *


2. Programming Introduction This section contains exercise programming format information. Each of these program formats have been used and performed safely in a laboratory and fire house setting and are both safe and effective. This programming can be implemented on shift or personal time. We strongly suggest that individuals using this programming pay close attention to the recommendations and avoid performing both programming options in a 24-hour period. The posterior chain is taxed greatly while performing job duties as a firefighter; specifically, the abdomen, low back, gluteals and hamstrings. As a result, there is a posterior chain focus in this program and it is supported by ours and the work of others (Lane & Mayer, 2018; IAFF-IAFC Wellness Fitness Initiative, 2018).

a. Exercise recommendations for shift and personal days On shift exercises should still enable an individual to perform job duties. As such, we have provided programming that is suitable for on shift days and that will keep individuals on the path to their goals. The off shift/personal day recommendations of heavier, more intense exercise programming can be tailored to individual goals and will complement the on-shift protocols. The following rep ranges are typical programming formats. Keep in mind that strength and power may be best applied on personal/off shift days: Hypertrophy (muscle growth): 8-12 repetitions Strength (physical strength gain): 1-6 repetitions Power (advance overall output ability): 3-6 reps of a weight-based exercise immediately followed by 3-6 reps of an explosive movement that matches the same muscular activation. An example power move is performing a set of barbell squats immediately followed by performing box jumps.

For examples of proper exercise execution, see the section following the exercise programming formats. Warm-Up A warm up is recommended prior to beginning the exercise protocols contained herein. This can be done by completing 2-3 sets of the programmed exercises using light weight, or by walking on a treadmill for 5+ minutes.


b. Functional (circuit) training program - On shift

Table 1: Exercises are listed in recommended order and starting loads: Total circuit

Exercise Starting Load 1. Squat 40% bodyweight 2. Bent Over Row 20% bodyweight 3. Deadlift 30% bodyweight 4. Sled Pull 100% Bodyweight - variable sled resistance 5. Chest Press or Chest Fly 20% bodyweight 6. Cross Body Clean and Press 15% bodyweight 7. Farmers Carry 35% bodyweight 8. Sled Push 100% bodyweight - variable sled resistance

Segmented Circuit

Exercise Starting Load 1. Deadlift 30% bodyweight 2. Bent Over Row 20% bodyweight 3. Squat 40% bodyweight 4. Chest Press / or Chest Fly 20% bodyweight 5. Farmers Carry 35% bodyweight 6. Cross Body Clean and Press 15% bodyweight

Exercise Starting Load 1. Sled Push 100% bodyweight - variable sled resistance 2. Sled Pull 100% bodyweight - variable sled resistance 3. Reverse Sled Pull 100% bodyweight - variable sled resistance

Exercise order and rest periods: Perform exercises 1-6 in the recommended order with a 2-3-minute rest period between each set. Repetitions: For the primary resistance-based exercises, perform 10 repetitions of each exercise for each set. The farmers carry, sled pull and sled push are all to be completed for distance. Start with a distance of 70 feet and increase as needed. Sets: At program inception, 2 sets of the exercise series. To progress, perform 3+ sets of the circuits. Each circuit should be completed in 45 minutes or less. Mode: Exercises can be performed using loaded bars/barbells, dumbbells, kettle bells, selectorized equipment, resistance trainers and sleds.


Exercise progression Weight exercises: Once the recommended reps or training distance can be performed for two consecutive training sessions or three sets, or at the recommendation of the training specialist, increase load by 5%. Load can be increased by adding additional weight plates or increasing the weight of the plates on barbells, and by increasing dumbbell or kettlebell weight. TRX/functional trainer: Loads are increased and decreased by shifting body/feet positioning.

c. Resistance Training Program - On shift or personal day The recommended exercises and starting loads depicted herein as exercises 1-6 have been tested in a research setting and shown to be safe, effective, and match muscle activation patterns of common fireground activities (Lane & Mayer, 2018). Exercise 7 was added to activate the oblique abdominal muscles at a level needed for common fireground activities (Lane & Mayer, 2018). If performing on shift, recommend staying in the hypertrophy rep range of 8-12.

Table 2: Exercises in order of recommended performance and starting loads:

Exercise Starting Load 1. Squat 75% bodyweight 2. Overhead Press 35% bodyweight 3. Deadlift 75% bodyweight 4. Bent Over Row 45% bodyweight 5. Half Kneeling Rotational Throw Med Ball 10-18 lb 6. 45-degree glute hyperextension Bodyweight 7. Half Kneeling Chop 15% bodyweight

Exercise order and rest periods: Perform exercises in recommended order with 30 seconds to 1 minute of rest between each set. Repetitions: Perform 10 reps of each exercise for each set. Reps can be increased if training specialist sees fit. Sets: At program inception, perform 2 sets of each circuit. Progress to 3+ sets of the circuit of the exercises, as recommended by training specialist. The entire circuit should be completed in 45 minutes or less. Mode: Exercises can be performed using loaded bars/barbells, dumbbells, kettle bells, medicine balls, selectorized equipment, resistance trainers and sleds.


Exercise progression: Free weights: Once the recommended reps or training distance can be performed for two consecutive training sessions or three sets, or at the recommendation of the training specialist, increase load by 5%. Load can be increased by adding additional weight plates or increasing the weight of the plates on barbells, and by increasing dumbbell or kettlebell weight. Exercise with medicine ball: Use a heavier medicine ball to progress the load. Cables on selectorized racks or Resistance bands can be used in place of medicine balls.


3. Exercise Examples

Free Weight Exercises Chest Press

Lying supine on the bench, start with dumbbell in each hand with arms fully

extended upward.

Chest Fly

Slowly lower dumbbells until they are at chest level with elbows flexed to 90 degrees.

Slowly press up to return to starting position.

Lying supine on the bench, start with dumbbell in each hand with arms fully extended upward.

Activate chest muscles and lower dumbbells to the sides in a horizontal abduction motion until dumbbells are even with chest. Lift the dumbbells

back upward in a horizontal adduction movement to return to starting position.


Overhead Press

In a standing position with feet shoulder width apart, hold dumbbells in each hand with shoulders abducted and elbows flexed to 90 degrees.

Push dumbbell weight straight up, achieving straight arms with elbows extended. Then slowly bend elbows returning to starting

position.

Bent Over Row Double Arm

Begin standing with arms down at sides and dumbbells in each hand. Start with

slight bend in knees and slight bend forward at the hips while maintaining

low back curvature.

Lift dumbbells to chest, simultaneously pulling elbows and shoulders back. Slowly lower the dumbbells to starting position.

Repeat prescribed number of sets and repetitions.


Sumo Squat

Standing with feet wider thanhip width apart and toes slightlyrotated out from the hips. Hold a dumbbell with both hands inbetween your legs.

Keeping back neutral and straight bring the weight close to the floor and bending

your knees to a 90-degree angle. While straightening your legs to come to

standing push your feet flat to the floor as to equally distribute your weight.

Dumbbell Squats

Standing tall with a dumbbell in

both hands, bend arms so weights look like they are resting on your

shoulders.

Keep feet flat on the floor and bend knees lowering into a squat. Keep

shoulders pulled back so arms stay in the same position. Try to keep your

back straight. Bring thighs parallel to the floor. Return to standing position.


Bent Over Row

Begin standing with feet positioned

just wider than hip width. Hold barbell in hands in front of your body. Stand with slight bend in knees and slight

bend forward at the hips while maintaining low back curvature.

Lift the barbell to the chest, simultaneously pulling elbows and shoulders back then lower barbell

to starting position.

Overhead Press

Standing with feet shoulder width, hold barbell

with hands at shoulder width apart and barbell at chest height with elbows fully flexed.

Press barbell straight upward until elbows are fully extended. Slowly

lower to starting position.


Barbell Squat

In a standing position with feet at

shoulder width apart, hold barbell with hands at shoulder width apart and barbell

at chest height with elbows fully flexed.

Press barbell straight upward until elbows are fully extended. Slowly lower to starting position.

Barbell Front Squat

Stand with feet hip width apart. Using the assistance of trainer or rack cross

your arms with your hands on opposite biceps. Have trainer place barbell on your biceps while standing hip width

apart.

Grasp the barbell with both hands palms facing the floor. Bend your

knees into a squat trying to get to a 90-degree angle. Return to standing

while balancing the barbell on your arms.


Deadlift

Bend your knees and reach for the barbell on the floor in front of you.

Keep your back straight and neutral while your arms are extended straight

grasping onto the bar.

Push your feet flat onto the floor straighten your legs while keeping your

arms reaching toward the floor.

Hip Thrust with free Barbell

Using a low bench, place your shoulders on the edge of the bench, feet just below knees and a barbell (loaded or unloaded) across your lap between the belly button

and pelvis. Start with the hips below the bench about an inch off the ground.

Contract the glutes as you raise your hips upward to the max contraction and hold for 2 counts. Slowly lower back to

starting position.


Hip Thrust with safety support on Smith Machine

Using a low bench and a smith machine, place your shoulders on the edge of the bench, feet just below knees and a barbell (loaded or unloaded) across your lap between the belly button and pelvis. Start with the hips below the bench about an inch off the ground.

Contract the glutes as you raise your hips upward to the max contraction and hold for 2 counts. Slowly lower back to starting position. The use of the SM allows the person to use more weight and can enable independent performance.

Good Morning

Stand upright with core tight, shoulders back, feet shoulder-width apart and hands placed evenly on a barbell that is across your shoulders. behind your head.

Keeping the torso tight, and a micro bend in the knee, hinge forward at the hips until you are parallel to the floor or until you feel a stretch in the hamstrings. Hold that contraction for a 2 count and slowly begin to raise back up to the starting position.


Romanian Deadlift

Stand so your feet are hip width

apart. Holding a barbell with both hands, and palms facing

toward you.

With back and legs straight, hinge forward to about a 45-degree angle. Keep pelvis contracted, abs engaged, back and arms

straight and the barbell close to thighs. Push feet into the floor equally distributing your weight while your using your hamstrings

to pull yourself back to standing.

Cross Body Clean and Press

Place a dumbbell or kettlebell on the

floor next to your right foot. Get into an athletic stance, bend forward at hips and with left arm pick up the weight.

Contracting abdominals, extend your hips and knees upward explosively and lift the weight up to your left shoulder and press it overhead.

Repeat on opposite side.


Farmers Carry

Stand erect with core and shoulders tight and a weight in each hand at your side.

Maintaining this posture, take quick, short steps until you meet your

distance goal. *May use kettlebells, dumbbells, barbells or a trap bar*

Half Kneeling Rotational Throw

Begin in a half kneeling position with knees hip width apart, shoulders and knees aligned, medball in hands and core tight. Maintain an erect posture throughout the movement. Place ball

on hip opposite wall or spotter.

The focus in this movement is abdominal contraction, so do not allow the hips to move. Keeping the body tight, and with arm and slight shoulder movement, toss

the medball against a wall or to a spotter. Receive ball and get back into starting

position. Repeat on other side.


Kettlebell squat

Stand with feet wide apart and flat on the floor. Grip the kettlebell with both hands with arms in front of body while

holding kettlebell at midline.

Single Leg Deadlift

With a flat and straight spine, sit hips back and downward, until knees are

flexed to 90 degrees. Knee should maintain alignment with second toe and

not glide past foot.

Balancing on one leg in an upright position, hold the kettlebell in the

opposite hand with arm by one's side with a very flat back.

Bend forward at the hips, lower the kettlebell to tap the floor and return to the top. Keep chest up, maintain a soft knee and ensure that you maintain a

good grip throughout the exercise as this helps to stabilize the shoulder muscles.


Cable Exercises Seated Row

Sit on the floor or the rack seat and place your feet against the provided platform or crossbar

making sure that knees are slightly bent. Lean slightly forward maintaining the natural

alignment of your back and grab the bar handles. With arms extended pull back until your torso is

at a 90-degree angle from your legs.

Keeping the torso stationary, pull the bar back toward your torso, keeping the arms close to your body until you touch the abdominals. Breathe out as you perform that movement. At that point that you are contracting (squeezing your back muscles hard), hold the contraction for a second and slowly go back to the original position while breathing in.

Standing Low Single Arm Row

Attach a stirrup handle to the low pulley. Grab the handle with an overhand grip. Face the weight stack with your opposite leg slightly bent and a foot or two in front

other leg. Position yourself so your working arm and the cable form a

straight line.

Pull the handle straight up and back as you simultaneously rotate your torso until handle reaches your chest and your elbow is behind

you. Return to the starting position.


Chest Fly

Grasp two opposing high pulley dumbbell

attachments. Stand with pulleys to each side. Bend over slightly by flexing hips and knees.

Bend elbows slightly and internally rotate shoulders so elbows are back initially.

Bring cable attachments together in hugging motion with elbows in fixed position. Keep

shoulders internally rotated so elbows are pointed upward at top and out to sides at bottom. Return

to starting position until chest muscles are stretched.

Half kneeling Chop

Use the rope attachment and place it at the highest level of an adjustable cable machine. Kneel on the floor, with your leg closest to the

weights bent to 90 degrees, opposite foot flat on the floor. Reach up and grab the rope with an overhand grip, hands shoulder-width apart.

Activate your core, squeeze your glutes, and use your torso to pull the rope down and across your body, past your opposite hip. Maintaining a tight

core, return to the starting position.


Suspension / TRX Exercises Each of these Suspension (TRX) exercises are INTERMEDIATE and resistance can be increased by

moving feet closer to or further away from the pivot point.

Hip Abduction

Adjust suspension trainer to mid-

calf level. Put heels in the foot cradles. Lie on the floor with body and feet facing the anchor point.

Lift hips off the floor. Spread feet as far apart as possible, slowly bring them

together again. Lower hips to the ground.

Single Leg Squat

Center one leg to anchor with elbows bent and

under shoulders.

Lift other leg up and lower grounded leg to thigh parallel to ground. Return to start by pressing

through front heel and extending hips.


Overhead Squat

Adjust the TRX straps to mid-

length and bring foot cradles over arms and up to armpits. Stand

facing the anchor point and walk your feet forward so you are

leaning back at a comfortable angle. Adjust your foot position so

at the bottom of the squat movement you feel like you are in

a typical squat pattern.

Keeping torso tall, and core tight, perform a squat. Extend back up by driving through the hips and return to the starting position.

Single Arm Row

Adjust the suspension trainer to mid-length in

the single handle mode. Stand facing the anchor point. Hold handle in one hand and

adopt an offset foot position.

Lower yourself down into a single arm row, keeping the core stable and resisting hip or shoulder rotation. Pull yourself back to the

starting position.


Bodyweight Exercises

Bird Dog

Begin on your hands and knees with your head and back in a straight position, your hands under

your shoulders, and hips directly above knees.

Activate core muscles. Raise one arm to shoulder level as opposite leg simultaneously lifts off floor, extending

to hip height. Pause momentarily. Return to start position and alternate sides. Maintain a straight spine

position, not allowing your hips to twist or rotate. Do not hyper-extend low back when extending leg.

Double leg 1/4 squat with weight shift

Stand on both legs. Perform a ¼ squat with both of your feet supporting your body

weight. Shift the weight of your body from one leg to the other. Progressively load your

leg that is recovering, or not as strong.

If you can do so with minimal or no

discomfort, load one leg to the point where your body is fully on one foot. Progress to the point where you can fully unweight one foot, and shift weight to the other side and unload

the other.


Overhead Squat

Begin with feet shoulder width apart and toes aligned directly forward. Arms can be at shoulder level for beginners. Push

hips back and allow chest to come slightly forward as knees bend. Maintain shoulders back and level and keep knees

apart.

Drop Squat

The Toes, Knees and Hips should remain aligned on every repetition. Drive through the

heels.

Begin standing with hands at your sides and feet hip width apart. Jump up and land with

feet shoulder width apart while simultaneously sitting back and down into a squat position, keeping

knees behind toes.

As your hips drop into a squat position, throw your arms in front of you. Make sure that the

knee maintains alignment with second toe and does not glide past foot.


Glute Hyperextension on Roman Chair

Stand on the hyperextension platform and externally rotate feet to a 45-degree angle. Lean the torso forward with hands across chest or placed on glutes. Slightly round

the thoracic spine enough to make contact with the hips on the pad creating a

posterior pelvic tilt.

Maintaining hip contact with and pressing into the pad, slowly raise the pelvis while contracting the

glutes and stop just prior to parallel. This should be a 4-4-2 tempo with 4 being the start of the

movement and 2 being the end with the greatest contraction. Maintain this contraction for 2 seconds

and lower the torso back to the starting position.

Hip Bridge

Start by lying on your back with your hands down by your side, knees bent and feet close enough to glutes that hands can touch the

heels of your shoes.

Pushing through your heels, raise your hips off the floor while contracting your glutes and maintaining a straight back. Hold the rep at the top for 2 counts and slower lower back to starting position.


Sled Exercises Each of these SLED exercises are INTERMEDIATE and resistance can be increased by altering the

resistance level or (if manufacturer approves) adding weight plates to the sled.

Sled Push

Standing in an athletic stance with core contracted,

lean forward and grasp the sled handles.

Driving through the heels and maintaining a tight core, push the sled forward.

Sled Pull Reverse Sled Pull

With the waist belt attached, walk until the slack has been removed from the strap. Get

into an athletic stance and drive through the heels while maintaining an erect posture and

keeping the core contracted.

Tightly grasp the sled strap handles and get into an athletic stance. Slightly lean backward,

removing slack from the strap. Driving through heels with core tight, walk backward while

maintaining an erect posture, contracted core and activate quadriceps, hamstrings and glutes.


4. References

1. International Association of Fire Fighters - International Association of Fire Chiefs. The Fire Service Joint Labor Management Wellness Fitness Initiative, 4th edition, 2018.

2. Lane CL, Mayer JM. Medical report: Posterior chain exercises for prevention and treatment of low

back pain. ACSM Health & Fitness Journal, 2017; Jul/Aug:46-8.

3. Lane CL, Mayer JM, et al. Comparison of the firefighter Candidate Physical Ability Test to weight lifting exercises using electromyography. Work, 2019;62:459-67.

4. Mayer JM, Lane CL, et al. Exercise Training Manual: Back and Core Exercises for Firefighters. 3rd

Edition. 2017.

5. Mayer JM, Lane CL, et al. Worksite exercise interventions for low back injury prevention in firefighters. FEMA Assistance to Firefighters Grants Research & Development Annual Meeting, Dallas, TX, August 2018.

6. Walton SM, Conrad KM, Furner SE, Samo DG. Cause, type, and workers' compensation costs of injury to fire fighters. Am J Ind Med. 2003;43(4):454-8.

7. Mayer JM, Lane CL, Dagenais S, et al. Final performance report: Worksite exercise interventions for low back injury prevention in firefighters (EMW-2013-FP-00723); submitted to sponsor (FEMA, Department of Homeland Security) on October 30, 2018.

8. Mayer JM, Graves JE, Robertson VL, Pierra EA, Verna JL, Ploutz-Snyder LL. Electromyographic activity of the lumbar extensor muscles: effect of angle and hand position during Roman chair exercise. Arch Phys Med Rehabil. 1999;80(7):751-5.

9. Mayer JM, Quillen WS, Verna JL, Chen R, Lunseth P, Dagenais S. Impact of a supervised worksite exercise program on back and core muscular endurance in firefighters. Am J Health Promot. 2015;29(3):165-72.

10. Lane CL, Mayer JM. Worksite exercise programs: benefits and strategies. In: Labbe E, Petruzzello S, eds. APA Handbook of Sport and Exercise Psychology, Volume 2: Exercise Psychology. Washington DC: American Psychological Association,; 2019.

Excellcior, LLC is not responsible for the implementation, oversight or delivery of the exercise programming contained in this manual.

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