Summer 2022 - 13

and when training in the firehouse there may
not be a wide variety of equipment.
The bottom line for the job is you need to
be bulletproof and mobile, develop strong
joints, perform athletically underload for long
periods of time carrying, dragging, breaching,
sitting on a hoseline, moving a hoseline, ladder
operations, rescue operations, pulling heavy
loads at odd angles and the list goes on.
Below is an example of a simple but effective
workout used in the program that delivers a
big bang for your buck to improve and sustain
your firefighting fitness built on stamina,
endurance, strength, raw horsepower, and
determination.
Sensible warm-up and mobility work: 5-10 min:
Round 1
1. Deadlift: 10 reps with moderately heavy
KB or barbell (finish feeling you have 3-4
reps in reserve) OR 10 reps Squat Jump
2. Single-arm farmer carry 20 yards out -
switch hands and carry back 20 yards
3. Goblet squats: 5 reps
4. Push-ups: 5 reps
5. Rest 1-2 min
Round 2
1. 2-hand KB swings: 10 reps OR 10 squat
jumps
2. Single-arm KB rack carry 20 yards out -
switch hands and carry back
3. Goblet squats: 5 reps
4. Push-ups: 6 reps
5. Rest 1-2 min
Round 3
1. 2-hand KB swings: 10 reps OR 10 squat
jumps
2. Single-arm KB overhead carry 20 yards
out - switch hands and carry back
3. Goblet squats: 5 reps
4. Push-ups: 7 reps
5. Rest 1-2 min
Round 4
1. 2-hand KB swings: 10 reps OR 10 squat
jumps
2. Crawl: 20 yards out - 20 yards back
3. KB strict overhead press x5 reps + push
press x5 on each side
4. Goblet squats: 5 reps
5. Push-ups: 8 reps
6. Rest 1-2 min
Round 5
1. 2-hand KB swings: 10 reps OR 10 squat
jumps
2. Backward crawl: 10 yards out - 10 yards
back (add distance each week)
3. Single arm bent over row: 8 reps each
arm with heavy KB (8-10 RM)
4. Goblet squat: 5 reps
5. Push-ups: 9 reps
6. Rest 1-2 min
Repeat rounds 1-5 or selected rounds as
time permits (one time through typically takes
18-22 min depending on fitness)
Workouts can be repeated 2-4 times per
week - increase weight as strength improves
and distance as endurance increases. n
Zar Horton is a 32-year veteran of
Albuquerque Fire Rescue, who retired in 2021
as a Battalion Chief. He has been training
others in the use of Kettlebells since 2004.
For the last 21 years, he has devoted himself
to bringing safe, functional, strength training
and fitness, along with greater quality of life
and longevity, to fire service, law enforcement,
and our military members. Zar has also trained
professional athletes and enjoys training with
collegiate and youth athletes. He currently
holds the position of Master Kettlebell
Instructor Elite with STRONGFIRST.
tacticaltrainingandconditioning.com | 13
http://www.tacticaltrainingandconditioning.com
Summer 2022

Table of Contents for the Digital Edition of Summer 2022
