PHYSICAL FITNESS PLAN

The physical fitness program is essentially a simple one that emphasizes on upper and lower body strengthening, aerobic conditioning and flexibility on a daily basis.

On the first day the crew will run a three to five mile run as a crew, though at an individual pace.  After everyone completes the run, as a group the crew completes sets of pull-ups and chin-ups.    Generally these are done in ladder sets from 3-6 and then 6-3, as the strength improves the number of reps in the ladder sets increase.  After these sets everyone does 1-3 sets of bar dips, generally as many as the individual can do.  From the dip bar the crew does multiple sets of pushups and the multiple sets of various abdominal exercises.  At the completion of these exercises there is a 20 min full body stretching routine that we do.  This exercise routine takes between 1.5 to 2 hours depending on the length of the run.

On the next day the crew splits into squads and does power pack hiking and weight training.  While one squad does supervised circuit weight training the other squad pack hikes with a minimum of a 50-pound pack.  There are numerous hikes that we have around the general area that take from 45 to 90 minutes to complete.  At the conclusion of the first squad hiking the two squads switch.  Once both squads complete the hike the crew does the same stretching routine as the previous day.  This exercise routine takes from 2 to 3.5 hours depending on the length of the hike.

The program works so that no day is a set day; we do the routine opposite of the previous workout day, regardless if we were interrupted by days off, fire or any other interruption.  Once the crew is at an acceptable level of physical fitness there will be occasional free workout days.  This can include personal choice exercise or an organized athletic competition.  This program has been in place since 1996, we feel this program contributes to our minimal amounts of lost time injury’s over the past fire seasons,

116 comments:


  1. Wrestlemania 32 Live >>>>

    http://wrestlemania32liveonline.com/
    http://wrestlemania32livestream.xyz/
    http://nhlplayoffs2016live.com/
    http://nbaplayoffs2016live.com/
    http://watchsportsonline.co/
    http://sportsbuliten.com/

    ReplyDelete
  2. This article is such a nice and interesting one, I am very satisfied with the provided contents. Celebrate this wonderful Mothers Day - Make This Day Special
    When is Mothers Day 2016?
    Mothers day messages
    Mothers Day Gift Ideas 2016
    Mothers day messages 2016

    ReplyDelete
  3. http://jonesvssaintpreuxlive.com/
    http://watchufc197live.com/

    ReplyDelete
  4. This comment has been removed by the author.

    ReplyDelete
  5. This is a wonderful post. I enjoyed the information lot. I will bookmark this page. Thanks for sharing this important information.runnium

    ReplyDelete
  6. This comment has been removed by the author.

    ReplyDelete
  7. I give you a good advised to buys these Halloween Party Decoration ideas items which we are offering you free of cost because we wanted to satisfy all your’s wants.

    ReplyDelete
  8. It is the traditional day which is celebrated by the United States and Canada in the different month. This year we have carried some special thanksgiving special menu special thanksgiving meme beautiful christmas photo new year photos for friends thanksgiving prayers to god, best thanksgiving prayers, good thanksgiving prayers, christian thanksgiving prayers free for you.

    ReplyDelete
  9. great post really appreciable work. That will be valuable to everyone who uses it, including myself.Thanks!

    Happy Easter Quotes
    rose day quotes
    hug day 2017
    promise day images

    ReplyDelete
  10. Cheerful Birthday is a 2016 American repulsiveness thriller film that was composed and coordinated by Casey Tebo. The film stars Matt Bush and Riley Litman as two companions that go to Mexico and wind up getting captured. Cheerful Birthday likewise stars Steven Tyler of Aerosmith as a shaman. happy birthday sister in law
    https://en.wikipedia.org/wiki/List_of_dates_for_Easter

    ReplyDelete
  11. Nice post http://www.selfcarinsurance.com

    ReplyDelete
  12. Get Cheap Web Design & Hosting Service |Best Web Design Packages

    LiveMNC is one of the best web design and hosting service provider company in India. We provide quality web hosting service for window and Linux platform.

    We Craft Stunning Websites, App and Digital Marketing.

    Cheap web hosting services in India
    Best App Development and Digital Marketing services in India

    wordpress web hosting service provider

    worldwise Affordable & Effective professional Digital Marketing services company

    Local professional affordable Website Designing & Development services company worldwise


    Call: + 91-9461234545 |(Multi-channel)(LiveMNC.com)

    ReplyDelete
  13. As India celebrates its 70th Independence Day on 15 August 2017, its citizens rejoice celebrating a different kind of freedom - the freedom to travel, explore, and unwind. The Indian citizens are all perked up for a much awaited long weekend during Independence Day.
    Please visit Independence Day

    India is known worldwide for its rich heritage and cultural beliefs. For the richness and sweetness attained, the country pays tribute to various people who played an influential role in this attainment.
    Please visit Independence Day Status

    ReplyDelete
  14. As India celebrates its 70th Independence Day on 15 August 2017, its citizens rejoice celebrating a different kind of freedom - the freedom to travel, explore, and unwind. The Indian citizens are all perked up for a much awaited long weekend during Independence Day.
    Please visit Independence Day

    India is known worldwide for its rich heritage and cultural beliefs. For the richness and sweetness attained, the country pays tribute to various people who played an influential role in this attainment.
    Please visit Independence Day Status

    ReplyDelete
  15. Happy Independence Day, India - the "land of the free, and the home of the brave"! How well do you remember August 15th? Ask a youngster about the significance of Independence Day, and on that day prime minister of india give speech at red fort.
    Please visit Independence Day Speech

    Independence Day is celebrated differently and on difference dates around the world. There are fun traditions and ways to take this holiday. Find ideas about Independence Day Images, Quotes, Speech, Wishes, Status and Celebration,etc. For more...
    Please visit Independence Day Images

    ReplyDelete
  16. nice post i like to read your articles:)


    http://www.hdwallpaperstoke.com/ashley-graham-measurements-body-size-height-weight-age/
    Ashley Graham measurements
    http://www.hdwallpaperstoke.com/hot-milana-vayntrub-measurements-with-age-bra-size-weight-height/Milana Vayntrub Measurements
    http://www.hdwallpaperstoke.com/kylie-jenner-hot-instagram-pics-images-photos-wallpapers/
    Kylie Jenner hot pics


    http://www.hdwallpaperstoke.com

    ReplyDelete
  17. You can buy from our large and diverse collection of salwar kameez, party wear suits, Bollywood collection, cotton Kurtis, Anarkali suits, Bollywood saree and many other products.....
    We Have Some For You In Your Budget For more…
    Plz visit:- Lehenga

    ReplyDelete
  18. upcoming events
    add event
    free event submission site
    http://eventsget.com

    ReplyDelete
  19. https://www.biggboss10live.net/bigg-boss-11-registration-auditions-contestants/

    Bigg Boss 11

    ReplyDelete
  20. nba 2k18 apk
    nba 2k18 apk mod free download
    nba 2k18 obb data apk for android

    www.nba2k18apk.com/2017/06/nba-2k18-apk-data-obb-mod-free-download.html

    ReplyDelete
  21. http://www.stunnerstyle.com

    bengali bridal saree

    bridal makeup

    designer suit stiching

    ReplyDelete
  22. http://www.stunnerstyle.com

    bengali bridal saree

    bridal makeup

    designer suit stiching

    ReplyDelete
  23. hotspot shield elite apk
    hotspot shield elite pro
    hotspot shield premium apk

    http://crackedandroidapk.com/hotspot-shield-elite-pro

    ReplyDelete
  24. dogsora
    dogsora site
    dogsora website

    http://www.dogsora.com/can-dogs-eat-oranges/

    ReplyDelete
  25. Mukhyamantri Jan Awas Yojana
    mukhyamantri awas yojana jaipur 2017
    mukhyamantri jan awas yojana jaipur 2017


    www.awasyojanajaipur.com

    ReplyDelete