SFD Strength and Performance

from Dr. John Rusin:

All the experts agree…

If you want to live long and remain healthy while doing so…

EXERCISE!!!

The benefits of Strength Training are unrivaled.

Strength, power, speed, conditioning, flexibility and agility are all products of a good strength program.

Get in the gym and lift some weights!!

‼️PROTEIN‼️

In order for recovery and growth we must keep our Protein intake in line with our training.

High intensity training requires an adequate amount of protein to recover from and get us ready for our next session.

A general rule of thumb is 1G protein to 1lb body weight.

A person weighing 175lbs who does high intensity workouts should aim for 175 grams per day.

Fuel and refuel your body!!!!

Why you should be watching Olympic lifting:

A: appreciate the unbelievable strength, coordination, explosiveness and power of these athletes.

B: learn from the best, these are the strongest pound for pound. You can learn a lot from just watching

C: witness the courage it takes to attempt these weights and the emotions felt after working 4 years for 1 moment

Beautiful day to get outside and do some training. Members of the B shift and even an off duty Firefighter took advantage of the weather today and got their work in.

Dumbbells, barbells, curl bars, punching bag, jump rope....we don’t have the most equipment up here but we always make due with what we have.

GET OUTSIDE AND WORK!!!!

Today, we are grateful for the men and women who have made the ultimate sacrifice defending our freedoms. We should always remember, honor and celebrate these selfless warriors who have afforded us the opportunity to live in such peace 🇺🇸

‼️THE COMPOUND LIFT‼️

These exercises should be the main component of any strength training regiment. One of these; or variations of, should be used almost daily.

A compound lift recruits a major amount of muscles when preformed. These lifts should be performed at the beginning of our workout when our energy and excitement levels are most elevated.

🚨PROGRESSIVE OVERLOAD🚨

If we don’t want our fitness levels to remain stagnant, we must progressively overload our bodies during our training periods.

The goal of our fitness is to become stronger, faster and more conditioned.

This means we must challenge ourselves.

Doing the same weight, reps, times, regiments, etc...will make us good at doing those things themselves, but will not help us make any type of gains. Regardless of what our end goal may be; running a mile in a shorter time, bench pressing more, or doing more pull ups, we must overload the body to help it adapt to our needs.

Long story short: LIFT HEAVIER, RUN FASTER and WORK HARDER!!!

This is Rose Namajunas, current UFC Champion. She is seen here reciting a mantra “I’m the best,” before her last fight.

Do not mistake this for cockiness or arrogance.

“You are what you think.”

To achieve any goal, overcome any obstacle or face any endeavor, you must first believe you can. Wether it’s trying to lift a new weight, break a new mile record or run into a burning building, our mindset is what will fuel our actions.

Believe you can, and you will.

Thursday thoughts:

There’s a few different goals of training. Mainly they can be broken down into 4 styles:

1) Strength training - become as strong as possible

2) Hypertrophy training - make my muscles big

3) Power training - move weight very fast

4) Endurance training - build stamina

What should be our focus? What method should we choose for our career as a Firefighter? Maybe we should stick to 1, maybe we should try all 4. Training is individual, it’s up to you to decide which method works best. Training isn’t a one size fits all. Try each one and make your own conclusion.