TACFIT FireFighter First Alarm | TACFIT FIREFIGHTER
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TACFIT FIRE FIGHTER: _First Alarm_
IS A COMPREHENSIVE AND SPECIFIC
FITNESS PROGRAM DEVELOPED
FOR FIREFIGHTERS, BY FIREFIGHTERS.
Fire Captains Christian Carson and Ryan Provencher developed _FIRST
ALARM_ to fill the void that exists in the fire service for a SPECIFIC
and COMPREHENSIVE firefighter fitness program. Christian and Ryan
are both TACFIT Division Chiefs and have been training firefighters in
TACFIT since 2005.
To design _First Alarm_, we began by analyzing common fire ground
tasks and then selected exercises that mimic these tasks. In other
words, THE SKILLS THAT WE PERFORM ARE THE BASIS FOR THE EXERCISE
SELECTION. Not the other way around.
All too often we find ourselves training for another sport or skill
set by adopting and adapting whatever workouts we can find. Well,
your search is over
TACFIT FIRE FIGHTER: _FIRST ALARM_ IS THE FIREFIGHTER'S WORKOUT!
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GREETINGS TACFITTERS, CHRISTIAN HERE:
I would like to speak candidly for a moment. I want you to hear
about the inspiration behind _FIRST ALARM_ from someone who knows, not
someone writing a sales pitch.
I am a founding partner of TACFIT Fire Fighter, co-creator of _FIRST
ALARM_ and I have been a firefighter for ten years. Ryan and I set
out to deliver a specific and comprehensive firefighter fitness
program because you deserve it! We spend so much time and energy
training, preparing, and perfecting our craft, but we need to focus
more on the health and wellness of the most valuable asset in the fire
service, YOU!
Our goal is to raise awareness and address the single most important
question in the fire service today:
WHAT IS KILLING OVER 50% OF OUR FIREFIGHTERS WHO DIE IN THE LINE OF
DUTY EACH YEAR?
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Statistics show that the majority of firefighters dying in the line
of duty are not being killed by flashover, backdraft, explosion,
entrapment, building collapse or any other fire ground event.
* We train hard to hone our skills as firefighters
* We respond to fewer fires
* Safety standards are higher and technology is better than ever.
AND YET, NEARLY 100 FIREFIGHTERS DIE IN THE LINE OF DUTY EACH YEAR!
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WHAT ARE WE MISSING?
SUDDEN CARDIAC DEATH IS THE NUMBER ONE KILLER OF FIREFIGHTERS!
* Over 50% of firefighter line of duty deaths are being attributed
to a sudden cardiac event. The number of line of duty deaths in the
fire service have been on the decline over the past few years, but the
percentage of firefighters dying from sudden cardiac death is fairly
consistent year in and year out. (NFPA, 2010).
* Smith, Liebig, Steward, and Fehling (2010) found that the acute
physiological effects of firefighting such as adrenaline surge,
increased core temperature and dehydration coupled with underlying
cardiovascular disease may contribute to a sudden cardiac event.
(Smith, Liebig, Steward, ">The majority of firefighters dying in the
line of duty are succumbing to a sudden cardiac event. The USFA
reports that in 2009 heart attacks and strokes account for nearly 60%
of all firefighter deaths. (USFA, 2009).
_TENS OF THOUSANDS OF FIREFIGHTERS ARE INJURED ON THE FIRE GROUND EACH
YEAR_
* There were 78,150 injuries in the line of duty for 2009. The
leading type of injury received during fire ground operations was
strain, sprain, or muscular pain (48.2%). The leading type of injury
received during non-fire ground operations was strain, sprain, or
muscular pain (59%). (NFPA, 2010).
* 28.5% OF LINE-OF-DUTY INJURIES ARE CONTRIBUTED TO LACK OF WELLNESS
AND FITNESS. (Moore-Merrell, Zhou, McDonald-Valentine, Goldstein
">It costs 2.7-7.8 billion dollars per year to address and prevent
firefighter injuries. (NIST, 2004).
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Our physical fitness training must prepare us specifically for the
occupational demands of firefighting to reduce the physiological
strain experienced by the body during firefighting operations.
Reducing the physiological strain experienced by the body will reduce
the likelihood of suffering a sudden cardiac event.
We must utilize comprehensive physical training in combination with
proper firefighter nutrition to reduce the risk of cardiovascular
disease. Each of us has control of how we move and what we eat. Let's
start making better choices today.
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WHAT DOES THIS MEAN FOR YOU?
We reduce our risk by making healthy lifestyle choices:
* PARTICIPATE IN A COMPREHENSIVE FIREFIGHTER SPECIFIC FITNESS
PROGRAM.
* MAKE HEALTHY, NUTRITIOUS FOOD CHOICES EACH DAY.
* AVOID SMOKING AND ALCOHOL IN EXCESS.
WHAT DOES THIS MEAN FOR YOUR FIRE DEPARTMENT?
Implement a Fire Department Health and Wellness Program that
includes:
* ANNUAL MEDICAL EXAMS
* ANNUAL PHYSICAL FITNESS ASSESSMENT
* A COMPREHENSIVE AND SPECIFIC FIREFIGHTER FITNESS PROGRAM
* PEER FITNESS TRAINERS
* ACCESS TO A FIREFIGHTER COMBAT COURSE
* INCIDENT SAFETY AND REHAB
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WHY DON'T CONVENTIONAL FITNESS PROGRAMS
MEET OUR NEEDS AS
FIREFIGHTERS?
Most fitness programs do not meet the needs of firefighters because
they were not designed to develop the wide array of physical
attributes that firefighters must possess.
A comprehensive firefighter fitness program will develop strength,
power, metabolic conditioning, dynamic body movement, and mobility
while placing a high priority on recovery and injury prevention. Most
conventional fitness programs fall short of these demands.
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CONVENTIONAL FITNESS PROGRAMS
BODY BUILDING: Body Building training protocols are designed to
increase the size and strength of individual muscle groups. This
training approach focuses on single plane movements and often places
undue stress on individual joint complexes. Physical strength and
power are critical attributes for firefighters, but they must be
expressed through multiple planes of movement through a full range of
motion.
ENDURANCE TRAINING: Endurance training protocols are typically
designed to improve performance at low to moderate intensity for
longer periods of time. This training protocol is appropriate for
tri-athletes, endurance cyclists or marathon runners. Most
firefighters will not operate for longer than 20 minutes while
utilizing their Self Contained Breathing Apparatus. Conditioning of
energy systems for firefighters should be more specific to this time
period.
CROSS TRAINING: Many firefighters are utilizing random high intensity
training protocols to develop a broad range of exercise skills to
improve general fitness and athletic performance. In many cases
there is little emphasis placed on comprehensive training through
varied intensity and adequate recovery. Firefighters must be
"response ready" at all times and we cannot afford to be broken down
all of the time. Furthermore, the movement patterns and physical
attributes required of firefighters to perform at the highest level
are very specific. Specific training adaptations require specific
training protocols.
HOME EXERCISE PROGRAMS: There are several home workout programs
that are gaining popularity. Many of these are good programs for the
general population, but are not ideal for firefighters. In most
cases the exercises selected and the energy system development
provided are meant for the widest demographic possible. Firefighters
have very specific needs. Some of these programs require over an
hour to complete. Most firefighters would benefit from a more
efficient and more effective training protocol.
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COMPREHENSIVE AND SPECIFIC FIREFIGHTER FITNESS
Adopting a COMPREHENSIVE firefighter fitness program is important for
individual firefighters and each fire department as an organization.
A COMPREHENSIVE program will develop all of the attributes that we
require to perform at a high level, prevent injuries, and return home
safely.
These attributes include, but are not limited to:
* INCREASED STRENGTH AND POWER
* IMPROVED METABOLIC CONDITIONING
* DYNAMIC BODY MOVEMENT
* GREATER JOINT RANGE OF MOTION AND MOBILITY
* IMPROVED COORDINATION, AGILITY, AND BODY CONTROL
* ENHANCED RECOVERY
Improvements in these physical attributes will provide you with:
* FREEDOM FROM PAIN
* INCREASED RESISTANCE TO INJURY
* IMPROVED OCCUPATIONAL AND RECREATIONAL PERFORMANCE
* INCREASED CARDIAC HEALTH
A SPECIFIC firefighter fitness program is one that is designed
specifically to augment the occupational training of firefighters.
Let's look at a few common tasks:
* DRAGGING CHARGED HOSE LINES
* PULLING CEILINGS
* SWINGING AXES
* CLIMBING STAIRS AND LADDERS
* CARRYING PEOPLE
Now consider that we often perform these tasks near maximum heart
rate with the added weight of our gear, heat stress, and the inherent
pressure of an emergency incident. How can we expect to do something
occasionally that we are not training to do often?
Firefighters need a fitness program designed to mimic the movements
of our job while applying the type of stress we encounter in our
occupation. We must develop the ability to maintain access to our
skills while retaining broad cognitive function when placed under
extreme stress.
When training at high intensity to prepare for these situations, we
must make sure that we recover properly and prevent injuries.
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HEY EVERYONE, RYAN HERE:
Christian and I have spent the past 7 years developing a tactical
fitness program to meet our unique needs as firefighters. We have
conducted studies with firefighters around the region, we have beta
tested the program on a large scale, and we are finally ready to share
_FIRST ALARM_ with you.
_FIRST ALARM_ is a COMPREHENSIVE and SPECIFIC firefighter fitness
program developed for firefighters, by firefighters. We have
scrutinized common fire ground tasks and selected exercises that mimic
these tasks. In other words, THE SKILLS THAT WE PERFORM ARE THE
BASIS FOR THE EXERCISE SELECTION. Not the other way around.
This program is designed to develop strength, power, metabolic
conditioning, dynamic body movement, and mobility. We also focus
specifically on joint health, active recovery, and injury
prevention. We do so by utilizing the following tools:
_VARIED INTENSITY: WORK HARDER, WORK SMARTER AND RECOVER BETTER_
* _STRENGTH TRAINING_: The emphasis for this moderate intensity
day is development of core strength, and increasing expressible
strength through dynamic body weight movement.
* _METABOLIC CONDITIONING_: The exercises have been
reverse-engineered from movements fire fighters commonly perform in
the line of duty. Six different protocols are used to mimic the
variety of work to rest ratios fire fighters encounter while battling
a working structure fire. Each workout is 20 minutes in duration,
similar to the working time for the average person wearing an air
pack.
* _JOINT MOBILITY_: Active recovery from moderate and high
intensity training. These movements flush and lubricate the joints,
shaving away restrictions and improving joint health.
* _COMPENSATORY MOVEMENT_: Further aids in recovery, and prepares
the body for the next cycle of moderate and high intensity training.
Decompresses the joints and maximizes muscle recovery through low
intensity compensatory movements.
Cycling your training through varied intensity will maximize
recovery from high intensity training so you are able to perform at a
high level when duty calls and return home safely.
7 TRAINING PROTOCOLS: _MODERATE AND HIGH INTENSITY TRAINING_
* Time under tension
* 20 seconds work/10 seconds rest
* 4 minute rounds
* Each minute on the minute
* As many rounds as possible
* For time
The training protocols mimic the variety of "burst-recover" intervals
that we may encounter in a firefight. Each training session includes
warm-up and cool down sequences specific to the exercises that you
will be performing.
_TEAM-BUILDING: EXERCISE OPTIONS FOR ALL FITNESS LEVELS_
_FIRST ALARM _was designed as a group fitness program. Each
protocol has a variety of exercise options to meet the needs for all
fitness levels. Firefighters rely on teamwork in all that we do, we
work together, we eat together, and we train together. _First Alarm_
allows us to exercise together in a way that builds camaraderie and
encourages us to do our best, regardless of our differences in fitness
levels.
* _RECRUIT_: Brand new to _FIRST ALARM_. Building a foundation
for tactical fitness.
* _PROBY_: Participating in the program for several weeks. Ready
to move beyond basic movements.
* _FIREFIGHTER_: Participating in the program for several
months. Making great gains in mobility, strength, and conditioning.
* _SMOKE EATER_: Participating in the program for a year or
more. Reaching an elite level of tactical fitness.
_EFFICIENCY: MINIMIZE TRAINING TIME_
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EACH WORKOUT IS 20 – 40 MINUTES IN DURATION DEPENDING ON THE
TRAINING SCHEDULED FOR THE DAY.
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INCLUDES SPECIFIC PRIMING AND COMPENSATORY EXERCISES ON THE MODERATE
AND HIGH INTENSITY DAYS.
_OPTIMIZE RESULTS: SIMPLE GUIDELINES TO ENHANCE YOUR SUCCESS_
_ FIRST ALARM_ includes some simple guidelines to optimize your
progress through the program.. Points are awarded for following the
training calendar as it is designed and for eating healthy, well
balanced meals most of the time. Adhering to the training guidelines
more that 70% of the time has been proven to provide:
* SIGNIFICANT GAINS IN EXPRESSIBLE STRENGTH.
* THE ABILITY TO WORK NEAR MAX HR, RECOVER QUICKLY AND CONTINUE
WORKING.
* IMPROVED JOINT HEALTH AND RANGE OF MOTION.
* THE ABILITY TO MOVE THE BODY THROUGH A MORE COMPLETE RANGE OF
MOTION, ACHIEVING “FLOW STATE”.
* INCREASED LEAN BODY MASS.
* DECREASED BODY FAT.
_FIRE STATION DESIGN:_ EACH WORKOUT CAN BE WITH LIMITED EQUIPMENT
AND SPACE
Many of the movements in _FIRST ALARM_ are body weight only. There
are many that use exercise tools such as Clubbells, kettlebells and
medicine balls. For those movements requiring special equipment,
alternative movements have been provided using more basic equipment.
Each movement can be modified depending on the equipment and space
available to you.
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TAKE YOUR FIRST STEP TOWARDS IMPROVED OCCUPATIONAL AND RECREATIONAL
PERFORMANCE!
It is our mission to help you reach your firefighter fitness goals.
Great care has been taken to provide you with the resources you will
need to maximize your progress.
IN THIS PROGRAM YOU WILL FIND:
* INSTANT, ON-LINE ACCESS:
THE ENTIRE PROGRAM IS AVAILABLE INSTANTLY, VIA PREMIUM MEMBERSHIP TO
OUR WEBSITE. YOU WILL HAVE ACCESS TO OUR USER FRIENDLY NAVIGATION,
PROVIDING MANUALS, TRAINING CHARTS, SCORING SHEETS, NUTRITION GUIDES,
INSTRUCTIONAL VIDEOS, AND FOLLOW ALONG VIDEOS FOR EACH DAY OF THE
PROGRAM. JUST CLICK PLAY AND START TRAINING!
* BONUS DVD SET:
YOU WILL ALSO RECEIVE A BONUS OF AN 8 DVD SET WITH OVER 15 HOURS OF
HD VIDEO GIVING YOU THE OPPORTUNITY TO ACCESS THE ENTIRE PROGRAM.
JUST PRINT YOUR DAILY TRAINING CHART ON-LINE AND GO!
* Training Calendar:
THE _FIRST ALARM_ TRAINING CALENDAR PROVIDES THE TRAINING SCHEDULE
FOR THE ENTIRE PROGRAM. FIRST ALARM IS COMPRISED OF 23, 4-DAY
CYCLES. 92 DAYS OF TRAINING HAVE BEEN CHARTED AND PROVIDE YOU WITH
QUICK ACCESS TO THE DAILY WORKOUT AND ALLOWS YOU TO EASILY TRACK YOUR
PROGRESS.
* DAILY PROGRAM CHARTS:
THE PROGRAM CHARTS FOR EACH DAY INCLUDE THE PRESCRIBED TRAINING
PROTOCOL, SPECIFIC WARM-UP AND COOL DOWN SEQUENCES, AND THE TRAINING
EXERCISES THAT YOU WILL PERFORM. THE PROGRAM CHART FOR EACH WORKOUT
CAN BE QUICKLY ACCESSED FOR PRINTING AND USED AS A REFERENCE AND A
SCORE SHEET.
* INSTRUCTIONAL VIDEOS:
EACH EXERCISE HAS AN INSTRUCTIONAL VIDEO THAT WILL TEACH YOU HOW TO
PERFORM THE MOVEMENT PROPERLY. 114 INDIVIDUAL INSTRUCTIONAL VIDEOS
FOR EVERY EXERCISE IN THE PROGRAM. ALL OF THE EXERCISE VIDEOS HAVE
BEEN ORGANIZED AND EACH DAY OF THE PROGRAM HAS IT'S OWN LIST FOR QUICK
AND EASY REFERENCE. NO NEED TO SEARCH, WE HAVE DONE THE WORK FOR
YOU!
* FOLLOW ALONG VIDEOS:
EACH OF THE 7 TRAINING PROTOCOLS HAS FOLLOW ALONG VIDEOS TO HELP YOU
LEARN THE PROTOCOLS AND COACH YOU THROUGH YOUR WORKOUTS. 59 FOLLOW
ALONG VIDEOS COVERING THE WARM-UPS, COOL DOWNS, AND ALL TRAINING
LEVELS FOR EACH DAY.
* NUTRITION:
PROPER NUTRITION IS CRUCIAL TO IMPROVING HEALTH, PERFORMANCE AND BODY
COMPOSITION. WE PROVIDE YOU WITH SOME BASIC GUIDELINES TO IMPROVE
YOUR FIREFIGHTER NUTRITION. THERE ARE DIFFERENT LEVELS OF
SOPHISTICATION FOR NUTRITION, JUST AS THERE ARE FOR THE EXERCISE
PROGRAM. MAXIMIZE YOUR SUCCESS BY FOLLOWING THE SIMPLE RULES WE HAVE
OUTLINED FOR YOU.
* COMPLIANCE SCORING SYSTEM:
We have developed some simple guidelines to optimize your progress
through the program. Points are awarded for following the training
calendar as it is designed and for eating healthy, well balanced
meals.
* COMPLIANCE SCORING CALENDAR:
THE COMPLIANCE SCORING CALENDAR WILL BE USED ALONG WITH YOUR TRAINING
CALENDAR TO TRACK YOUR COMPLIANCE WITH THE PROGRAM. SCORE YOUR
WORKOUT PERFORMANCE AND YOUR NUTRITIONAL COMPLIANCE TO OPTIMIZE YOUR
SUCCESS WITH THE PROGRAM.
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By clicking the order link you agree to these
PLEASE NOTE: You are purchasing a premium membership to TACFIT
FireFighter.com. We offer the entire program in streaming format
through the protected membership of our site. You will have instant
access immediately after purchase. As a bonus to the streaming
content we will also provide you with a 4 disc dvd set which includes
the entire video library. This program is NOT available in stores,
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formats. Both Adobe Reader and Quicktime are available for free
downloads.
GUARANTEED
We have absolute confidence in _FIRST ALARM_, because we’ve seen it
work so many times, and for so many people.
If you decide this program is not for you, let us know and we will
refund your money- AND you keep the entire package.
Don't forget your 60 days RISK FREE guarantee. If it's not for you,
simply let us know and we'll refund your money — AND you can keep
the entire package.
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