Louisa pull down

Becoming firefighter fit – Going beyond the baseline

By Louisa Roger, Marketing Manager

It’s all about the base.

So it’s time to talk baselines and have a reality check. This is where I need to be compared to where I am now:

Ladder lift test

Barbell lift of 30-35kg, full overhead extension

I can currently lift 15kg

Ladder Pull

A lat-pull down of 60kg

I can pull 40kg comfortably, 50kg at a push

Ladder extension

A lat-pull down of 28kg repetition of 23 times

I can pull 30kg about 12 times before getting tired

Cooper test

According to my weight, I need to run 1.5 miles (2.4km) in 12 mins

I can currently run it in 14 mins

Looking dismal? I thought so but then I spoke to Manuel who thinks that I will be able to add on the weights fast.

As with most women I often give myself a hard time and don’t believe in myself enough. However, since going live with this blog, I have had the most incredible support from my colleagues and friends. If they think I can do it, then maybe I should too. 

I am now two weeks into my training The first week I was pretty exhausted but during the second week, I have started to build up my stamina. 

Things that Manuel has taught me along the way:

Hold the barbell in the same position every time as you build up the weights, as that way you will build your muscle faster and your body does not have to adjust each time.

Don’t just train on the fitness tests exercises and don’t just focus on the barbell lift each time you are in the gym. Vary your exercises so that your muscles in your shoulders and your core can support you to do the lift.

Get yourself a personal trainer with a good few years of experience behind them and ensure they consider a holistic approach to your exercise plan to take you to the next level quickly.

Things that I have learnt along the way:

Something has to drop, you can’t be the perfect mum, on top of your work and train four hours a week. You have to let yourself be slightly crap at something.

During the first week on my one precious day off with the littlest, I placed her in front of Peppa Pig and then fell asleep on the sofa, after a momentary feeling of guilt I realised I felt so much better for a nap and the littlest thought she had had the best afternoon ever.

I can push myself so much further when I have a personal goal in mind, I have both disliked and enjoyed in equal measure pushing myself to the next level at the gym.

I’ve also learnt that gyms aren’t so scary. I am a big lover of the outdoors but I can understand why people can get really addicted to going to the gym.

You can easily measure your development, logging the weights you use of time on a treadmill, perfect for a girl who likes stats.

If you do apply during this year’s recruitment drive then your fitness test is likely to take place mid-February so between now and then you do have the time to work towards the fitness standard.

Feel free to follow my fitness programme if you like. I will post them on my twitter account @Loularoger or you can find below. 

Week 1 training programme

Monday:

Warm up) 3 rounds not for time

10 cal (calories) on a bike 30"/side hold ankle distraction 8-10 DB Floor press.

A1) Dual Dumbbell Seated Press

3 x 8-12 @3112. Building up the weight on each set if possible. Fully extend your arms overhead and back.

A2) Split Squat

3 x 8-12/side @3112. Rest 2:00 All the set Bodyweight (BW) no weights.

B1) Dumbell Shoulder Rotation

3 x 8-12/side @3101. Keep the shoulder nice and down and don´t let it pop out.

B2) Dumbbell Romanian Deadlift

3 x 8-12/side @3102. Rest 2:00 Stand in front of a mirror and watch your back, make sure it stays straight. Go as low as you possibly can without losing the form, feel a good stretch in the back of your legs.

Wednesday:

Warmup) 3 rounds not for time.

400m run @8-10 km/h 30"/side ankle dorsiflexion stretch 10-15 Hip Thrust @3105. Hold at the top and squeeze your glutes.

A1) Assisted Pull up machine

4 x 6-12

A2) Goblet Squat

4 x 10-12. Rest 2:00.

B) Cooper test - 1.5 miles run on a treadmill (2.4km)

Max effort – compare your times with the expected times in the cooper test.

Friday:

Warmup) 2 rounds of:

2 x 30"/side Hold Standing Glute Wall Push 400m run at an easy pace.

B2) Dumbbell Romanian Deadlift

3 x 8-12/side. Rest 2:00. Stand in front of a mirror and watch your back, make sure it stays straight. Go as low as you possibly can without losing the form, feel a good stretch in the back of your legs.

Saturday:

Warmup) 3 rounds not for time

10 cal (calories) on a bike 30"/side hold ankle distraction 8-10 DB Floor press.

A1) Dual Dumbbell Seated Press

3 x 8-12. Building up the weight on each set if possible. Fully extend your arms overhead and back.

A2) Split Squat

3 x 8-12/side. Rest 2:00 All the set Bodyweight (BW) no weights. Watch your knee, make sure doesn´t cave in, push your knee out at all time.

B1) Dumbbell Shoulder Rotation

3 x 8-12/side. Keep the shoulder nice and down and don´t let it pop out.

B2) Dumbbell Romanian Deadlift

3 x 8-12/side. Rest 2:00. Stand in front of a mirror and watch your back, make sure it stays straight. Go as low as you possibly can without losing the form, feel a good stretch in the back of your legs.

Week 2 training programme

Monday:

Warmup) 3 rounds not for time.

10 cal (calories) on a bike 30"/side hold ankle distraction 8-10 DB Floor press @3101.

A1) Dual Dumbbell Seated Press

4 x 8-12.

A2) Split Squat

4 x 8-12/side. Rest 2:00.

B1) Side-Lying Powell Raise

4 x 8-12/side. Lying down on the floor, stick a pad or pillow under your head, neck needs to stay relax.

B2) Dumbbell Romanian Deadlift

4 x 8-12/side. Remember to squeeze your glutes at the top and keep an eye on your back.

C) Running intervals on a treadmill

400m @ 2:00 pace (12-12.5km/h) 2 min rest/walk x 3-4.

Wednesday:

Warmup) 3 rounds not for time

10 cal row 30"/side ankle dorsiflexion stretch 10-15 Hip Thrust @3105. Hold at the top and squeeze your glutes.

A1) Assisted Pull up machine

4 x 6-12.

A2) Goblet Squat

4 x 10-12.

B1) Dumbbell Row

4 x 8-12/side. Keep your torso parallel to the bench and your back straight.

B2) Dual Dumbbell Romanian Deadlift

4 x 8-12/side. Slightly different than Monday, check the video.

C) Dumbbell Floor Press

4 x 8-12. Build up the weight on each set. Rest 1:30 in between sets.

Friday:

Warmup) 3 Rounds not for time

250m row 8/side side plank rotations (make sure the shoulder stay stable, keep pushing the floor away with your arm at all time) 6-10/side DB shoulder rotations.

A1) Dual Dumbbell Seated Press

4 x 8-12.

A2) Dumbbell Row

4 x 8-12/side.

B1) Dual Dumbbell Neutral Grip Bench Press

4 x 8-12/side. Keep elbows close to your body.

B2) Assisted Pull up machine

4 x 8-12.

C) Side Lying Powell Raise

3 x 8-10.

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