Leopard deploys our most recent tactical programming theory for Fire/Rescue Athletes.
The theory in general is built around training 5 mission-direct fitness attributes:
- 1) Relative Strength – strength per bodyweight
- 2) Work Capacity – horse power for short, intense, dangerous events
- 3) Chassis 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
Leopard is a 6 week, 4 session/week (24 Total Training Sessions) plan with an emphasis on Strength and Work Capacity. Chassis Integrity, TAC SEPA and Stamina are also trained, but the emphasis for Leopard is strength and work capacity.
Strength – Jaguar’s strength work is focused on 3 classic strength exercises: Push Press, Walking Lunge and Front Squat. The plan deploys our proven “Big 24” strength training methodology.
Work Capacity – 300m Shuttle Repeats, Hard Step Up Intervals, 5-20 minute gym-based multi modal efforts.
TAC SEPA – Emphasis on explosive power and level change agility drills.
Chassis Integrity – 1x/week – Hybrid circuit which combine lower back, total, rotation and anti-rotation core exercises from standing or kneeling positions.
Here is a typical weekly training schedule:
- Day 1: Strength, Chassis Integrity
- Day 2: TAC SEPA, Work Capacity
- Day 3: Strength, Chassis Integrity
- Day 4: Strength, Work Capacity
- 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.
Please email firstname.lastname@example.org