My Fire Department received a grant for Fitness equipment and it came with a Strenghth Program for Firefighters.Here it is if anybody wants to give it a try.
Primary Core Exercises
Machine Leg Press or Free Weight Squat
(strenght Test 1-rm)
4 sets x 8 reps - 2 wks
standard 5 sets x 5 reps - 3-4wks
Six sets x 3 reps - 3-4 wks
Machine Bench or Free Weight Bench
Same as Above for reps and sets
Machine Lat Pull or Free Weight Row
Quick - 3 sets x 10 reps - 2 weeks
4 sets x 8 reps - 3-4 wks
standard 5 sets x 6 reps - 3-4 wks
Machine Press or Seated Military Press
Same reps and sets as lat pull/rows
Secondary & Special Exercises
Leg extension & Leg Curl
1-2 sets x 8-12 reps - 2wks
2 sets x 8-12 reps - 3-4 wks
2-3 sets x 8-12 reps - 3-4 wks
Tricep Extension & Bicep Curl
1-2 sets x 8-12 reps
2 sets x 8-12 reps 3-4 wks
2-3 sets x 8-12 reps -3-4 wks
Low Back & Abs
1-2 sets x 15 + reps 3-4 wks
2 sets x 15+ reps - 3-4 wks
forearm & Hand grips
1-2sets x 15+reps - 2wks
2 sets x 15+ reps - 3-4 wks
2-3 sets x 15+ reps - 3-4 wks.
it's a Mon,Tue Thurs,Fri
Going to give it a try once I Finish the program I am on.Let me know how it is if anyone tries it.
Be safe out there Brothers & Sisters.jmorris4