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| Humping our gear to another Spike Camp |
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Eldorado IHC 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 3 to 5 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 6-3, as the strength improves the number of reps in the ladder sets increases. 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 push-ups and multiple sets of abdominal exercises. At the completion of these exercises there is a 20 minute full body stretching routine that we do. This exercise routine takes between 1.5 to 2 hours depending on the length of the run.
The next day the crew splits into squads and does power pack hiking and weight training. One squad does supervised circuit training the other squad pack hikes with a minimum of a 50 pound pack. The packs are issued to you on the first day of work. 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 stretch routine as the previous day. This exercise routine takes from 2 to 3.5 hours depending on the length of the hike.
Once the crew is at an acceptable level of physical fitness there will be times where we allow free PT 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 last 14 years. Showing up prepared for our PT program is an absolute expectation of the Eldorado Hotshots.
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