I want to change how we talk about obesity in fitness. “Obesity,” in and of itself, is not a pejorative term. Obesity, for the intents of this discussion, is a word that represents an escalated condition of energy imbalance.
Fasted Cardio – Secret Fat-loss Weapon or Pseudoscience???
These workouts are designed by full-time firefighter and coach Lars Bredahl. Lars has been involved in various aspects of firefighting, including working on the Firefighter Combat Challenge Team and working as a trainer for his co-workers. Lars brings his years of experience and expertise together to create this workout program.
These workouts are designed by full-time firefighter and coach Lars Bredahl.Lars has been involved in various aspects of firefighting, including working on the Firefighter Combat Challenge Team and working as a trainer for his co-workers. Lars brings his years of experience and expertise together to create this workout program.
Firefighters seeking a higher level of fitness
Men and women who want to become firefighters
Firefighters interested in competing in firefighter challenges
Anybody that wants to train like a firefighter
If you would like to be a well-rounded firefighter who is not only strong, but who also has good endurance, stamina and power, this program is for you.
Workouts are scheduled every Monday, Tuesday, Thursday, Friday, and Saturday. It is recommended that you begin the program from the beginning rather than jumping in part way through. This program is safest and most effective if you follow it in its entirety.
Most of these workouts should be suitable for a typical gym. Over time there may be a need for some more specific tools like prowlers, charged hose lines, Rescue Randy, pylons, stairs, a Keiser force machine, sledgehammer, and hose bundles.
If you have questions, you can head over to the Breaking Muscle Forum, post your question, and I will get back to you as soon as possible with an answer.
Record and share your results! The only way we can make this program better over time is if you share your experiences and results. Comment at the bottom of each workout or in the forum with your age, weight, height, gender, and results.
For the complete explanation of the program, read the Firefighter Workouts FAQ.
Back squat, 2 x 15 @ 70%, 90 sec rest
T-bar row, 3 x 6
Back raises, 4 x 10
Dumbbell side bends, 3 x 25 each side
Floor press @ 65% of max, 9 x 3 for speed
Dumbbell flat bench press, 3 x 6
Dumbbell row, 3 x 15
Dumbbell shrugs, 4 x 20
Axle bar deadlift, 3RM
Clean and push press, 1RM
Yoke carry, heavy weight for 20m
This strongman program is intended for those who:
Whether you are looking for explosive strength, the ability to lift heavy for multiple reps, or to increase your max lifts, strongman is a fun and effective way to do so. If you are looking for improvements across all three, there is no better alternative.
The workouts are released weekly on Monday. There is no need to start from cycle one. Each cycle we program gets better and better, so cycle six is a great place to start.
My only recommendation is that when you start this program, you start from week one instead of jumping in mid-way through the cycle. The programming is progressive and starting from the beginning will ensure the safest and most effective advancement.
Day one and day two sessions are constructed so that you can do them in any respectable gym. No strongman equipment is required on these days.
For the third workout of each week, you will be doing event training. Ideally, you will have access to some basic strongman equipment for this, but this program keeps these requirements to a minimum.
The full list of requirements is:
The more relevant equipment you have access to, the more you will get out of the program. To help you choose substitutions, take a look at these gym-based alternatives.
Take a look at my strongman series for an explanation of strongman events split down by equipment. If you have any further questions, please ask them on the Breaking Muscle forum, and I will get back to you as soon as possible with an answer.
9 push ups, 9 sit ups, 9 squats
Swim 50m @ 90% effort
tread water 20 seconds while holding a 20lb brick
A: back squat X4, rest 4:00, x 3-4
B: push press X4, rest 3:00, x 3-4
C1: weighted pull ups X4, rest 2:00, x 3-4
C2: weighted dips X4, rest 2:00, x 3-4
D: 23 x 4-count flutter kicks, rest :60 x 3
15min bike @ Z1 pace
EDITOR’S NOTE: Special Forces workouts are written by Wes Kennedy. Wes developed his passion for fitness during his eight years in the Canadian Forces. He spent the last five of those eight years as a Special Forces Operator, which required him to develop into a mentally tough and physically robust individual.
This will be a nine month program designed to prepare military members for Special Forces selection. The term Special Forces is used broadly and does not necessarily mean U.S. Army Green Beret.
This program will not contain the exceptionally large volume of swimming or rucking that might be required for a SEAL or SAS selection phase, although both modalities will be included.
The program will be broken down into 3 phases, creating a logical and progressive plan that will have the tactical athlete peaking at the end. Each phase has a focus, but all pieces will be blended together appropriately throughout:
Phase 1: Structural Balance / Absolute Strength / Aerobic Base
Phase 2: Strength and Power Capacity / Volume Building / Skill Work / Aerobic Power
Phase 3: Muscular Endurance / Anaerobic Training / Toughness Training / Rucking / Swimming
I will post notes at the bottom of each workout that will go into more detail. I will also post links to videos whenever possible. I am constantly adding videos to my Vimeo and YouTube pages that break down various movements in great detail.
If you have more questions, you can head over to the Breaking Muscle Forum, and I will get back to you as soon as possible with an answer. For a detailed explanation of how to read the workouts, warm up properly, and get the most out of this training plan, check out the Special Forces Workouts FAQ.
Whether you are looking to increase your chances of passing Special Forces selection, or you simply want to train at this level, this program follows an intelligent progression over nine months that incorporates injury-proofing, strength, stamina, toughness training, and event specific modalities such as swimming and rucksack marching. It is written based on my experience as an ex-Special Forces soldier turned coach.
Mondays and Thursdays will generally be strength specific days that you can perform at most gyms. Tuesdays and Fridays may require equipment typically found at a CrossFit-type gym. Saturdays will often include things such as boxing, swimming, biking, and running outside.
The only way to make this program better over time is if you give us your results. So comment in the forums with your age/weight/height/gender/results.
The debate about men eating soy and its hormonal effects has been going on for years, and there are 2 groups in particular who fuel the debate year after year…
1. The group that often contains a lot of vegans and vegetarians, who claim that soy is in fact, a really healthy superfood, and that there’s no science backing up its testosterone lowering effects.
2. The group that usually contains a lot of bodybuilders and gym rats, who claim that soy is the equivalent of eating birth control pills and that it has very powerful testosterone lowering effects in the human body.
But which group is right? Or could it be that both of them are wrong? Let’s find out:
HAPPY NEW YEAR!!!!
Hey everyone! I hope you all enjoyed a wonderful and safe night last night as we said goodbye to 2014 and welcomed 2015! What better way to bring in the new year than to start New Year’s Day with a total body, at-home calorie burner?! Get a jumpstart on your New Year’s fitness resolution with Tone-and-Tighten.com and this amazing 20-minute workout. Let’s do this 2015!
Here on Tone-and-Tighten.com there are literally hundreds of workouts to choose from. Everything from beginner to advanced, quick to endurance, and at-home to in-the-gym, there is truly something for everyone. Click here to be taken to our workout index.
In honor of New Year’s Eve last night, we’ll run through this workout “countdown style”. Presented below are 5 exercises. You’ll do 5 sets of each with a progressively decreasing number of reps for each. 25 reps for the first set, 20 reps for the second, 15, 10, and finally 5. It’s going to burn, but this is for the new year! Welcome 2015 in style!
Warm-up: We’ll warm things up with the following:
March in place for 1 minute
Walk in place with arm circles for 1 minute
Jumping jacks for 1 minute
1. Air Squats
2. Push Ups
Again – you’ll perform 25 reps of each, then 20 reps of each, 15, 10, and finally 5.
Try to get through it as quickly as you can; only brief rests between sets to keep your heart rate up!
Looking for more great at-home workouts? Tone and Tighten has you covered! Check out our awesome at-home collection!
Make it happen,
By Jared Beckstrand
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