Firefighter Drills

OVERVIEW:

Today's workout will be a shock to everyone.  Clients will arrive at the Orange County Fire Authority in Irvine where they walk up to a cadet course in full training.  The entire training facility will be engulfed in flames as the recruits strain to put the flames out. 

NOTE: A qualified fire fighter will be present to supervise these exercises with Jackie.

Tower Climb 

Start at the entrance to the 6-story drill tower, spring to the top. Run back down to the third floor landing.

Additional Notes:

1. This is not a timed event.  Speed is not encouraged.

2. Clients can be in plain gym clothes or in full firefighter gear.   

Slam Balls

Perform 20 "slam balls," squatting to pick up sand-filled ball, come to a standing position with ball raised above the head, slam the ball to the ground as hard as possible while returning to the squat position and catching the ball.  Proceed to adjacent wall.

Additional Notes:

1. This is not a timed event.  Speed is not encouraged.

2. Clients can be in plain gym clothes or in full firefighter gear.

Hoist Hose Aloft

Hoist rolled hose (or 25 lb. weight) up to the 3rd floor landing from the ground, then lower it back down, run down remaining flights of stairs.  Proceed about 40 feet to wall ball.

Additional Notes:

1. This is not a timed event.  Speed is not encouraged.

2. Clients can be in plain gym clothes or in full firefighter gear.

Wall Ball

Throw 12-20 lb sand-filled ball up about 10 feet against a wall (standing 1’-2’ away from wall), catch it, perform a squat with the ball in your hands at chest level, explode back to full extension throwing the ball back up to the same pre-determined point on the wall.  Repeat 20 reps.  Proceed to sledge hammer prop.

Additional Notes:

1. This is not a timed event.  Speed is not encouraged.

2. Clients can be in plain gym clothes or in full firefighter gear.

Sledge Hammer Prop

Strike weight on top of sledge hammer prop with rubber sledgehammer repeatedly until it slides the predetermined distance.  Proceed to pull-ups.

Additional Notes:

1. This is not a timed event.  Speed is not encouraged.

2. Clients can be in plain gym clothes or in full firefighter gear.

Pull-ups

Perform predetermined number of pull-ups, pullup assist bands are available.  Proceed, 50 feet to hose drag.

Additional Notes:

1. This is not a timed event.  Speed is not encouraged

2. Clients can be in plain gym clothes or in full firefighter gear.

Hose Drag

Pull 50’ length of dry, 2-1/2” diameter hose, approximately 30-40 yards.  Once at the objective, turn around and pull 50’ of hose, hand over hand, until all of the hose is pulled across the objective line.  Proceed to dummy drag.

Additional Notes:

1. This is not a timed event.  Speed is not encouraged

2. Clients can be in plain gym clothes or in full firefighter gear.

Dummy Drag

Drag 170lb dummy 35 ft to a marker and then 35 ft back to the finish line.  

Additional Notes:

1. Mannequin can be an actual life saving mannequin or can be made by coiling and wrapping fire hose with duct tape to simulate a body, so weight of dummy can be decided by Jackie.  

2. The clients are encouraged to complete the distances without letting go of the dummy completely to rest.    

3. Clients can be in plain gym clothes or in full firefighter gear.   

* Rest period and order can all be adjusted to maximize the effectiveness of these exercises and drills.