FITNESSTraining and WorkoutsReturning To Work In Your Best Shape

Returning To Work In Your Best Shape

By: John Hofman

Complex and combination lifts are one of my favorite ways to train firefighters looking to get back into shape while at the same time addressing all their needs in an efficient manner.

Time is always an issue when it comes to balancing your schedule between the firehall, your home, and the gym. Let’s face it, your days are generally busy with training, captain’s class, house chores, food shopping, plus your occasional EMS call or fire (we won’t even speak of the night time).  Then you go home and you have kids and your “honey to do list”. So how does a firefighter find the time to stay in shape? 

First, it needs to be understood that a firefighter needs strength, power, and fitness to do their job successfully (yes, you have given up the right to be out of shape if you are a firefighter!). The best method of accomplishing this is through a periodized program that focuses on each element – yet builds off the next one. Many people would argue that you could accomplish this with randomization (workouts of the day or WOD), but if you want real success, a plan is needed that addresses work capacity, suppleness, range of motion, hypertrophy, strength, and toughness. 

So what should you do? Complex and combination lifts are one of my favorite ways to train firefighters looking to get back into shape while at the same time addressing all their needs in an efficient manner. The concept is quite simple: there are multiple exercises (push, pull, squat) that usually utilize a variety of planes within a short period of time. 

Why a variety of planes? Firefighters work on each plane (sagittal, frontal, and transverse) so combining them into your workout will only make it more specific to your needs (functional training).

As Coach Robb Rogers states, “Complex lifts are organized so that one rep consists of one of each of the listed exercises. Combination lifts are lifts combined in one long set.” The great thing about both is that you really don’t need a myriad of training devices. Dumbbells, kettlebells, barbells, hose bundles, or just your body weight is all that is required. So if your fire station does not have a lot of equipment or you exercise as a company complex, combinations are a great way to train. 

I am sure you know the worst thing you can do to a firefighter is place them on light duty – they are generally in a hurry to get back to the line. As their coach, it is my responsibility to make sure they get back in a safe and effective manner. Over the years I have worked with many different abilities and fitness levels and the things that have proven to be most effective are complex and combination lifts. 

We just had a firefighter who was off for the past year with a serious illness. When he was well enough, he came to me to help get him in shape before he returned to duty. I could tell he was anxious to return but also a little worried about his fitness. We did some assessments to measure his VO2 max. VO2 max tells us how efficiently a body can use oxygen during sustained physical efforts. This is important for firefighters, as the work we do requires us to work at intense efforts in heavy bunker gear and hot temperatures. Our returning firefighter’s VO2 max measured  29 ml/kg/min. Firefighters should have a  VO2 max of 42ml/kg/min to be effective, but a bare minimum of 33 ml/kg/min. Once we had a baseline, we knew where we needed to go, and I designed a complex and combo lift program based on his lean body mass. In four weeks he lost 10 lbs and improved his VO2 max from 29 ml/kg/min to 40 ml/kg/min. I am happy to say that he is back to full status and feeling great.

Photo by Hayley Kim Design on Unsplash

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