The Lost Art of Goal Setting

The other day I was leaving a residence driving the ambulance to the hospital with my partner in the back with a previously combative patient.  As I went in route to the hospital, I realized something...I have no idea how to get out of this neighborhood.  See I just recently started a new side job and the territory is still somewhat new for me.  This would not usually be a problem, but for some the reason the MDT map system was not working.

Maps are essential if you are heading off into uncharted territory.  They assist you in finding the best routes and give you an idea of how far away you are from your destination.  As a firefighter or EMS personnel, you may have many aspirations for your health and fitness.  


For example, you may have the need to lose weight or maybe lower your blood pressure.  Or perhaps you desire to improve your physical fitness on an emergency scene.  Or maybe, you just want to run around with your kids without getting worn out.  Whatever your desire is for your (and mine) fitness, setting some specific goals is a surefire way to get there the quickest.

Are You (Am I) Committed?

If you have not been over to Travis Stoetzel's website, it is a gold mine of information and inspiration in regards to strength and conditioning.  I recently picked up his program Bags, Bells, and Bodyweight and I have to say, I am very excited about it.  He lays out a plan (a map) to become stronger and more athletic to whomever is willing to put the work in.

You can tell from reading the book, Travis is committed to your success.  One of the most important parts of his system (in my opinion) is a contract which contains his rules for success with the program and where he has you write your goals out.  He recommends that they are specific, have details attached to them, and then there is a deadline for completing them.
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Furthermore, Travis recommends that you re-write your goals on a note card everyday to help you stay focused.  I know this is essential for me.  I have a tendency to start a program, give it a little try, then dump it and go look for the next shiny thing.  Only time I ever had laser like focus on a program, was when I was training for the RKC (the strenuous kettlebell certification by Pavel).

But, you know what I had?
  1. Specific goal: Pass the RKC
  2. Details: become proficient in the standard lifts, and pass the snatch test
  3. Deadline: I had already booked it at the end of February 2010
The Bags, Bells, and Bodyweight program consist of 10 phases, with each phase lasting around 3-4 weeks.  I wanted to throw down the gauntlet and put it out to you that I will be following this program.  I hope you will help be accountable and committed and stay focused. 

A Rekindled Challenge

I have several goals that I will be writing and reciting throughout this process, but I wanted to let you in on one of them.  When I first got into the department, I was stationed with some strong athletes who participated in the Scott's Firefighter Combat Challenge.  Despite me being far from a contender, these guys took me in and trained me for the course.  I have recently had a rekindle in my desire to compete in the "toughest 2 minutes in sports".

So, here is one of my goals.  To run the course next year (preferably sometime after I finish the program in August) and finish it in less than 2:00 minutes.  This is not even close to some of the record holders, but this would be a great accomplishment for me.

So, stay tuned for updates about the program.

-C.J. Brown

Hold On: The Importance of a Strong Grip


Strength training is the cornerstone for any athlete's ability to enhance performance.  In order to excel as firefighters, we must have a solid strength building program.  One area that is crucial in regards to our overall physical development is strong hands for a solid grip.

Grip strength is essential for fireground operations.  Numerous assignments that come down from the chief will require a strong grip.  Strength in the hands is essential for such tasks as carrying heavy objects for long distances, controlling a high pressure hoseline, or raising ladders.  Furthermore, thick firefighting gloves make gripping objects more difficult.

During normal strength training, especially utilizing multi-joint movements, our grip has an opportunity to get stronger.  However, all the 35 muscles and 27 bones can sometimes use some specialty work.  Below are a few ways firefighters can develop a stronger grip and be better prepared for the next call.

Don't Forget Your Towel



Using a towel or rope for pullups will make tremendous strides in grip strength.  If this proves to difficult at first, practice bodyweight rows or wrap a small handtowel around a dumbbell for lawnmower rows.  Another great option is to wrap a towel around your kettlebell when performing swings.  This will not only make your grip stronger, but it will improve your technique (especially if you find yourself using your arms, rather than your hip snap to raise the bell).

Thick Bar

Fat, or thick bar training consists of performing normal exercises, but utilizing a bar with a larger diameter (usually 2 or 3 inches).  In this month's NSCA Tactical and Strength and Conditioning Report, the author states, "Training with a thick bar in place of a normal bar places a large amount of stress on the supporting strength of the hands due to the large diameter of the bar increasing grip strength".  If a thick bar is not available, utilize a towel and wrap it around the bar.  Ross Enamait has some great low priced options for dumbells in this article.  I must warn you, lower the weight from what you usually do, it feels quite heavy.

Pinching


Another way to increase the strength of the flexors in the forearm and fingers is the through the use of pinching.  Taking a hex dumbell or gripping 2 plates and holding them for time works well.  Word of caution: make sure you have a safe area (perhaps the grass) should you drop the weight due to fatigue.

Rice in a Bucket

Creating extension and flexing strength together can be accomplished with this low tech piece of equipment.  Often used by baseball players to enhance the grip strength in their sport, take a 5 gallon bucket and fill it with rice or sand.  Then, reaching into the bucket, attempt to grab as big a handful as possible.  Work your way down the bucket, then steadily make your way back up.

O Captain, My Captain

Gripping tools are another great option to use get stronger.  The Captains of Crush, made by Ironmind, are very lightweight option that you can pretty much use anytime. This would be an excellent tool to utilize during downtime between runs. 

Glove Up

Performing workouts with your turnout gloves on is a good option to not only get stronger hands, but also to enhance your mobility skills.  The thickness of the glove creates a strong vice grip.  In this speical report, Pavel talks about how using a mitten or work glove while doing kettlebell swings will make the exercise much more difficult.


The importance of a strong grip cannot be overemphasized in regards to a firefighter's performace.  There are many options out there, I hope some of these will prove valuable to you.

-C.J. Brown

Sound the Alarm: Firefighter Health





"Know thyself" -Plato
 
Alarms: Is There an Emergency?

Alarms are used to notify firefighters of an emergency situation.  Fires, motor vehicle accidents, rescues, and cardiac arrest are just a few of the many types of calls we respond to when we hear the alarm.  This sound in the firehouse creates an almost Pavlov type response, letting us know it is time to get to work.

The alarm reminds us that someone needs our help, and also that if an intervention (often a prompt one) is not conducted quickly, it could ultimately affect someone's life.  This desire to help others is what sparked the interest of many of us to pursue a career or volunteer opportunity in the fire/ems field.

Emergencies are often the final result of smaller problems that occurred over a long period of time.  Often emergency situations can be linked back to smaller complications that were never dealt with.  For example, some house fires are caused by damaged electrical wiring or loose fitted wall outlets that have become unsafe over long periods of time.  These problems are found behind the walls, not visible from the outside.

The same can be said for the health of today's firefighters.  Many times under the surface, we have complications lurking.  Such problems such as high cholesterol, obesity, and high stress levels can be go unchecked for years.  Over time as they continue to grow, a major emergency may occur in a firefighter's life.  But this time, we may be the one needing rescued.

Dispatch: Unknown Problem

Every now and then we get dispatch to an "Unknown problem".  It is important for us to be up to date on our health and know the current state of our fitness levels.  I will be the first to tell you not to get too hooked on numbers, but certain ones (in my opionion) are essential.
  1. Pant size Have you notice that every year you have to head back up to quartermaster and trade in your work pants for some that are not quite as tight?  Many times, us guys especially, like to carry fat around our bellies.  Numerous studies have linked a correlation with increased belly fat and over sized waist to early death.  Our stomach size becomes a poor man's barometer for our health. 
  2. Cholesterol Another important number to consider is our cholesterol levels.  Even though the body needs some cholesterol for function, too much of this waxy stuff can build up in our arteries and increase chances of a heart attack and/or a stroke.  Our biggest opponent in fire service is not fires, it is heart attacks.  Let's find out our numbers, and start attacking it with the same aggressiveness we would on a ripping house fire.
  3. Underlying Illness/Injuries (Yourself/Family) Every patient I pick up on the ambulance, I am always inquiring about any past medical conditions for them or their family.  It is important to keep account of certain diseases or injuries that are not only common among us as firefighters (i.e. heart disease, cancers, back injuries), but also those that may be specific to you.  Staying ahead of these may help you see any early warning signs that could make a lasting difference.
  4. Yardstick Circuit (Firefighting Tasks) One of my favorite ways of assessing my program and my health is to utilize job specific task and see if my numbers are improving.  For example, you might set up a series of firefighting task at your station as a circuit, and keep track of your time or how you feel afterward.  Try it out once every several months and see if you notice any improvement. 

Obviously, there are many ways to evaluate your health.  Some require high tech testing (Bod Pod, Vo2 max), others just a good look into the mirror.  The important thing is find a way that fits for you, and stay ahead of the game.  We all know, we are no good to anybody, if we don't first take care of ourselves.

-C.J. Brown

Isometric Training

"Be still and know that I am God" -The Bible

Life can be very busy. We rush down the halls, speed through traffic, and scarf down our dinners. It is important to not only slow down, but come to a complete stop. Remember the impacting words of Ferris Bueller: "Life move pretty fast. If you don't stop and look around once in a while, you could miss it." Stopping our movement is beneficial for our physical bodies.

There is more than one way to get stronger. An often neglected way to increase maximal strength for performance on the fireground is by the use of isometrics. Isometric exercises are those static movements (of lack of )that involve the length of the muscle to remain constant.

Zatsiorsky and Kraemer, from there book Science and Practice of Strength Training add, "Isometric training requires no expesive equipment, can be performed anywhere, and if the number of trainined postures are few, takes little tiime.

Iso's: A Great Tool

In the RKC system of strength, tension = force. In other words, the more tension a muscle can generate, the more motor units that can be recruited, the stronger the muscle is. Pavel goes into detail in his book, Power to the People about this phenomenon.
Isometric training allows us to activate our motor units very well. Ross Enamait, in his book Infinite Intensity explains, "One can activate almost all motor units during a maximal isometric contraction. Furthermore, one is able to maintain maximal tension for several seconds."

Here are several ways firefighters can incorporate static strength into their workouts.

  • Pressing or pulling against an immovable object for 5 seconds
  • Carrying heavy equipment for time
  • Holding a squat position for time while wearing full turnout gear
  • Holding a charged hoseline with a challenging nozzle pressure
Be sure to add some isometrics to your training arsenal

-C.J. Brown