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 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,