 AP Photo/Elaine Thompson |
| Related Article: Get Ready for the Challenge – Part 2 |
Many firefighters will have competed or even tested for their department in a version of the Firefighter Combat Challenge. Created by Dr. Paul Davis more than 20 years ago for the sole purpose to test the abilities of firefighters, it’s now billed as the toughest two minutes in sport.
But you will find components of the challenge in many other areas such as new hire testing along with annual physical performance assessment testing. The application of this type of testing is endless. This series will give you all the information you’ll need to successfully shave time off this course — in whatever format it comes in — and strengthen your endurance.
High-rise ascent and descent
Increasing leg endurance and strength to be able to take two to three stairs at a time is necessary here. You need to last aerobically when you move onto the next station.
- When taking on the stair climb, you need to place the high-rise pack on the shoulder of the outside arm.
- Never place it on the arm that runs the inside rail.
- You should perform one fluid motion with the grab of the high-rise pack.
- Double step all the way up using mostly legs, then turning to the use of your inside arm near the top.
- The pack needs to sit on your shoulder hanging mostly to the back so that all you need to do is use little pressure to hold it in place in front of your shoulder. Try not to hold it in front of you.
- As you start down the stairs, use your inside arm to hook and spin on each landing.
- You need to lean forward and step fast, hitting each step.
- Your outside arm needs to hold your weight so that your knees aren’t getting pounded.
Training for the stairs
Always train as if you are doing that specific task. Keeping your program task oriented will make your efforts pay off. Another name for this type of training is called functional training, and involves using multiple muscle groups at one time in a continuous motion. The following program is one of many that I use to get ready for the endurance and strength demands needed for the Tower.
1. Months out from a test or competition, I do sprint exercises two to three days a week. I start with two 400-meter sprints with 30-60 seconds of crunches, then four 200-meter sprints with alternating crunches and swimmers for 30-60 seconds, finishing with six 100-meter sprints with alternating 100-meter backward run, crunches, swimmers and push-ups. This workout will definitely build the anaerobic capacity and leg endurance you need for both the tower and the whole course. Workout in sweats or shorts and T-shirt. No gear yet.
2. One month out from competition or testing, I train solely on stairs. I usually use a local motel staircase and run the exact number of stairs that I will have to do at the test. I do this in gear and with a pack. I sprint up, get off on that floor and do crunches. Then I run back down hitting each step and finish with swimmers. I repeat this five times, alternating squat jumps and pushups with the crunches and swimmers. Remember not to have the pack on when doing crunches or squat jumps.
This should give you enough ammunition to tackle the tower ascent and descent. Remember to train like this with two to three days off in between. Use the in-between days to do strength training for both the upper and lower body. To increase the endurance factor, you will need to increase the repetitions done during strength training and decrease the rest period to almost none. You can replace rest with calisthenics. This will burn.
Do not continue training if you feel pain, or resistance in your range of motion during lifts. Stop and rest at that time; you may need to ice and be seen by your doctor. Always remember to warm-up before you start any exercise session with some light jogging or calisthenics. At the end of any training session, you need to take 15 minutes to stretch out the muscles that were used. Hold stretches for 15-20 seconds without bouncing or locking of elbows or knees.
Read: Part 2