CORE 360

Basic guidelines

 

-We want to gain true core strength and stability in all directions, not just the frontal plane (such as abdominal crunches).

-1-2 times per three day work cycle.

-Focus should be on truly mastering each exercise and position, the idea is strength, not only “smoking” ourselves.

-Sloppiness promotes injury, not strength.

-Planks are usually held 15-60 seconds, depending on your fitness level and how it is being incorporated into the routine.

-Medicine ball drills are done at a 1:1 work ratio (10 seconds of work, for example, followed by 10 seconds rest, repeat).

 

A strong core is essential in properly executing the fire ground objectives to standard and without injury. All physical tasks performed there involve the body’s core muscles in some fashion. One misconception in some fitness routines out there is that core simply refers to “beach abs”. While these muscles are, in fact, part of a firefighters core, they are only one portion. The 360 in the title 360 core refers to 360 degrees around the body, and every muscle around the body needs equal attention in order to perform our best. Attention must be focused on executing the prescribed exercises in good form to avoid injury and developing poor spinal alignment. When a firefighter becomes fatigued it is suggested to limit the time in position or repetitions attempted and refocus on posture.

 

Planks/Bridges

 

Bridging and plank exercises are used to develop strong pillar strength that is resistant to external loads and movement. In most exercise routines the core of the body is trained in either front to back movement (such as situps or crunches) or side to side movements such as russian twists. These exercises are valuable and these movements do in fact mimic some of the same movements seen on the typical fire ground but not all. Roughly half of the movements and needs of a firefighter in action require the opposite of these movements (or "anti-movement"). For example, when lifting a portable power unit for the cutters and spreaders at a motor vehicle extrication and then carrying the unit 200' would require the firefighter to hold a heavy load on one side of his body without bending at the waist as he or she walked. If the athlete has trained in the workouts to resist an external load bending his or her body then the lifting and carrying of the power unit will seem easier and less likely to injure. These planks and bridges are added into the routine slowly over time and progessively made harder. For example, if you have never held your body in a plank then adding one side plank for 15 seconds on each side may be enough on the first workout. Within a month you should be holding your body in the side planks three time each side per workout and for 30 seconds each. This is still to be considered very basic but there are no limits. Adding a weighted plate or planking on your extended hands as apposed to your elbows are more ways to increase difficulty. A detailed list of brdges and planks is given (but not limited to) in the exercise library.

 

Medicine ball drills

 

Medicine balls have may firefighter task related uses and its usefulness is only limited to your imagination. Medicine ball exercises such as high tosses can be added in higher volume (done for 5 minutes straight at moderate pace with other similar type exercises) to increase endurance. If this same exercise is done alone and in smaller repetitions with more rest it can be used to increase power. A few medicine ball exercises are listed in the library.