Athletes’ PerformanceMethodology
Sustainable Training Methods: Optimizing Performance and Injury
Prevention for Firefighters
Why Should Firefighters Train?
In 2003 88,500 firefighters suffered an injury while on duty (Firefighter Injuries for 2003. NFPA Journal. 2004;1:56–78.)
44% of all U.S. firefighters have suffered from sprains or strains while on duty (U.S. Fire Administration. Topical fire research series. 2001;2:2–22.)
Athletes’ Performance MissionAthletes’ Performance Mission
To provide the finest performance methods, specialists, and facilities seamlessly integrated to efficiently and
ethically enhance our athletes’ performance.
Athletes’ Performance GoalsAthletes’ Performance Goals
Relationships & ResultsRelationships & Results
• Culture• Equality - One Team• Sport Science As Foundation• Seamless Integration• Individualized Approach
Performance Themes- Performance Themes- Sport & LifeSport & Life
COREFUNDAMENTALS MINDSET
EVALUATION
RECOVERY
NUTRITIONMOVEMENT
EDUCATIONEVALUATION EDUCATION
CORE FUNDAMENTALS
PHYSICIANS
Firefighter REHAB
PEER FITNESS TRAINER
PHYSCOLOGY
METABOLIC
REGEN & RECOV
NUTRITIONIST
Injury Prevention
Movement
STRENGTH
CONSULT
MEALS
ORTHOGENERAL
NEURO
CHIRO
P.T.
CONFIDENENCE
INJURY
SPORT
ENDURANCE
LACTIC THRESHOLD
VO2 MAX
AIS
MASSAGEHYDROTHERAPY
SUPPLEMENTATION
Movement MindsetMovement Mindset
Fitness Body Building Power Lifting Olympic Lifting
Finite
InfiniteMulti-Dimensional
ChaoticRandom
One Dimensional
Fire/EMS
Life Is MovementLife Is Movement
A firefighter specific prescription of progressive, integrated multi-joint, multi-planar, propriceptively enriched, movements at various loads and speeds.
Functional Training –“Preparing like you
move!”
Our Goal Is To Provide A SUSTAINABLE Our Goal Is To Provide A SUSTAINABLE Training System That Is SCALEABLE Training System That Is SCALEABLE
Across All Fire DepartmentsAcross All Fire Departments
ImplementationImplementationTraining System ComponentsTraining System Components
Evaluation Planning Training Program
Prehabilitation/Pillar Strength Movement Preparation Movement Skills Strength Energy System Development Regeneration/Recovery
Evaluation: Functional Movement ScreenEvaluation: Functional Movement Screen
GOALS of FMS Determine Potential Problem
Areas Prevent Injuries Increase Functional Training Increase Performance
Efficiency
Courtesy of Capt. Mike Contreras, OCFA
Screen #5: Hamstring/Hip Flexor ROMScreen #5: Hamstring/Hip Flexor ROM
Courtesy of Capt. Mike Contreras, OCFA
Supporting Research: FMS in the Supporting Research: FMS in the Fire Service Fire Service
433 fire fighters
Improve flexibility, strength and FMS scores through a training program
Reduced time loss due to injuries by 62%
Reduced the number of injuries by 42%
Title J Occup Med Toxicol. 2007; 2: 3. Published online 2007 April 11. doi: 10.1186/1745-6673-2-3.PMCID: PMC1865378Copyright © 2007 Peate et al; licensee BioMed Central
Information Gained From The FMS Allows Us Information Gained From The FMS Allows Us To Develop Optimal Movement Based To Develop Optimal Movement Based
Programs For FirefightersPrograms For Firefighters
Firefighter Abilities + Movement Demands =Firefighter Abilities + Movement Demands =
Specialized Training ProgramSpecialized Training Program
How Can We Support These Movement How Can We Support These Movement Demands In The Weight Room?Demands In The Weight Room?
Strength-Power TrainingStrength-Power TrainingMethodology MindsetMethodology Mindset
Getting away from traditional strength training Training body parts Single joint movements
Strengthening movement Movement Patterns Multiple joint movements
Weekly Schedule:Weekly Schedule:Balancing The Splits - 3/4 KellyBalancing The Splits - 3/4 Kelly
Shift Off Shift Off Shift Off Off
Total
Body -Bilateral
Total Body-unilateral
Lower Push/Upper/Pull/Rot.
Lower Pull/UpperPush/Rot.
Movement Based Program DesignMovement Based Program Design
Common goals of performing cardiovascular Common goals of performing cardiovascular training are:training are:
To improve performance in work, life and sports.
To improve health by reducing cardiovascular risk factors (i.e. body composition, blood lipid profile, blood pressure, etc.).
To reduce mental anxiety. Weight Management
http://wellamerica.net Generated: 23 August, 2008, 17:10
Performance Guidelines For FirefightersPerformance Guidelines For Firefighters
VO2 Max (ml/kg/min) VO2 Max (ml/kg/min) 1.5 Mile Time (Min:Sec) 1.5 Mile Time (Min:Sec) Description Description
50+ (Optimal) Under 10:20 Capable of sustaining the most arduous firefighting activity tasks indefinitely with ample margin of reserve.
46 – 50 (Recommend) 10:20 – 11:29 Capable of sustaining the most arduous firefighting tasks for a prolonged duration with reasonable margin of reserve.
40 – 45 (Marginal) 11:30 – 13:14 Capable of sustaining the most arduous firefighting tasks for several minutes with a near maximal effort.
<40 (Inadequate) Over 13:15 Aerobic capacity insufficient to sustain the most arduous firefighting tasks such as stair climbing for more than 3 minutes.
The Origin of Dr. Haskell’s FormulaThe Origin of Dr. Haskell’s Formula
“I’ve kind of laughed about it over the years,” Dr. William Haskell (developer of 220-age heart rate formula) said. “The formula,” he said, “was never supposed to be an absolute guide to rule people’s training. But,” he said, “it’s so typical of Americans to take an idea and extend it beyond what it was originally intended for.”
- The New York Times 4/24/01
Where did it come from?Where did it come from?
The Old Thought Process…The Old Thought Process…
Peak VO2Peak VO2
The amount of oxygen the body uses duringexercise. This number is expressed in milliliters
per kilogram of body weight per minute (ml/kg/min). The higher the number the greater
the potential. Close to 95% MHR?
( OXYGEN CONSUMPTION)( OXYGEN CONSUMPTION)
Top of HR zonesTop of HR zones
The Correct Thought Process…The Correct Thought Process…
Recovery And Regeneration Are The Key Recovery And Regeneration Are The Key To Any Sustainable ProgramTo Any Sustainable Program
Decreased WC Costs Decreased Medical Retirements Decreased Time Off Decrease Top 4 Injuries
Back Shoulders Knees Cardiac
How Do We Know The System Works?How Do We Know The System Works?
Courtesy of Capt. Mike Contreras, OCFA
How Can We Integrate The AP System How Can We Integrate The AP System Into A Fire Department?Into A Fire Department?
Integration Level 1Integration Level 1
On-Site Athletes’ Performance Firefighter Mentorship Fire Department sends 10-15 strategic
individuals who will be in-charge of the implementation and integration of training system
Firefighters will go through a 3-day intensive training period to learn the AP Firefighter training system
Integration Level 2Integration Level 2
Begin Off-Site Integration Into All Stations Wellness director will correspond with AP to
begin integrating the basic levels of the system into their departments
Example: Station visits to teach a 15min prehab/movement
prep routine
Integration Level 3Integration Level 3
Off-Site Athletes’ Performance Firefighter Mentorship 1-3 AP coaches will run an off-site mentorship
for 50-100 firefighters at the wellness facility or designated location
This will be done in conjunction with the firefighters who attended the initial on-site mentorship This will allow for continued learning and solidify
their knowledge and coaching abilities
Integration Level 4Integration Level 4
Correspondence and Communication Between AP and Fire Department Constant communication and follow-up
sessions will be scheduled to ensure full integration
Manuals and Coreperformance.com access will also be included to support continued education
THANK YOU…ANY QUESTIONS?THANK YOU…ANY QUESTIONS?
"Train Like Your Life Depends On It, It Just Might""Train Like Your Life Depends On It, It Just Might"
www.coreperformance.com
Access Code- AP-MENTOR
Mentorship Program- www.athletesperformance.com
To Learn More…To Learn More…