Jumpstart your Steelhose training in 7 minutes!
(iOS Training App Coming end June 2019!)
Recommended to get you started: 10, 15, 20 LB hose with handles.
5 circuits work the whole body with routine-based training
BREACH circuit trains oblique and rotational strength.
2-3 minute Sample Routines from our 5 Training Circuits
(iOS app Coming in June!) Grab your hose and train with me team!
3 fundamentals of our training
Staying low to the ground
Low Motion is our lifeblood movement on the fire ground, but most of us haven’t deployed it consistently since babyhood. To excel as firefighters and athletes we must get reacquainted with the floor, and moving across it on all fours.
Circuit tip: work Kodiak Crawls with 5 lb hoses to get started!
Moving with weight
Training with imbalanced weight builds stabilizer muscles required for awkward loads during strenuous activity. Incorporating imbalanced weight into controlled repetitions during training prepares us for rapid movement and decisions under pressure when it matters.
Circuit tip: run Cardio Burst movements with a 10 lb hose on one shoulder to start.
Bursting with power
Nearly every movement on the fire ground, the athletic field, the battlefield, and often every day life requires quick thinking and reaction. Working Bursts of Power in a safe, controlled fitness setting prepares your mind and body for going zero to sixty when you need it to most.
Circuit tip: start with 3-5 reps with 50% burst, and work up to 8-10 at full power burst.
In the truck bay with FitFighter
Station 24 is on a mission. We’ve got their back.
We are honored that firehouses and academies across the country are adopting the FitFighter system into their fitness and skills training. In this video, Station 24's team has incorporated the 20 LB hose into their gear-heavy truck bay obstacle course to work repetitive motion with weight.
Keep it simple with circuit posters.
We've done the heavy lifting for you when it comes to the sports science of LowMotion, Weight Load Imbalance, Burst of Power training. Circuit posters are ideal with a Firehouse Package, for the truck bay, in the locker room, or on the gym wall. They outline 8 firefighting movement categories from which our circuit training is originates, and offer 4 entry level exercises for each, creating a complete 30 minute circuit.
Available online at our Shop!