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Opposition Rope Fire Training

Opposition Rope Fire Training

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Published by 4gen_8

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Published by: 4gen_8 on Jul 09, 2010
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11/14/2013

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CONTENTS
1. Preface 2. INTRODUCTION 3. PHYSICAL TESTS FOR FIRE DEPARTMENT ENTRY 4. Planni
ng 4.1 TRAINING AND IMPORTANT NOTES FOR THE TRAINING AND PLANNING FOR THE TRAINI
NG LEVEL 4.2 0
Preparatory Period (4 Weeks) PERIOD PCD (4 Weeks) COMPETITIVE PERIOD (4 Weeks)

4.3 TRAINING FOR LEVEL 1
Preparatory Period (4 Weeks) PERIOD PCD (4 Weeks) COMPETITIVE PERIOD (4 Weeks)
4.4 TRAINING FOR LEVEL 2
Preparatory Period (4 Weeks) PERIOD PCD (4 Weeks) COMPETITIVE PERIOD (4 Weeks)
4.5 TRAINING FOR LEVEL 3
Preparatory Period (4 Weeks) PERIOD PCD (4 Weeks) COMPETITIVE PERIOD (4 Weeks)
5. RESISTANCE TRAINING 6. FOOD TIPS 7. TIPS for the opposition in August. USED A
ND RECOMMENDED READING

SPECIFIC TRAINING ROPE
POINT OF TECHNIQUE OF A PULSE rope climbing
Output:

The rope should be placed vertically. If the string is displaced with respect to the vertical axis will cost you up because you will begin to make a pendulum to exert forces. The separation between you and the rope should be neither too clo se nor too far from it. You should back out with his feet off the ground for two main reasons: 1. Normally, the basis of the evidence so ask for it. 2. In this way costs more to rise and begin the climb, so the sooner you adapt to this situ ation better. The climbs:

If you drop the legs in extension of the body and stay upright, the legs exert a counterforce, as if you throw down. This will cost you more up. Therefore, you must lift your hips at all times, so that the exercise of leveling legs of the m ovement. Please be aware that the rope not only with his hands up, but also with the hips. The hips should be tilting to facilitate the transition from the grip of an arm to another. Thus, in addition to raise more easily, you can make a lo nger stroke. The hips rise slightly before the arm will perform the grab: 1. 2. 3. 4. 5. 6. 7. Shooting down the left arm. Upload realize the right hip with his right arm stroke. Shot down with his right arm. Upload realize the left hip wit h left arm stroke. etc.

The remaining semi-flexed knee during the tour. Do not stretch or bend. Descent:
If you're not prepared to lower it by hand, it's best dam and lower leg in this
way. The main thing above all is: Do not upload unless you learn to fall.

TRAINING LEVEL 1 PREPARATORY PERIOD
Warm up: You should know that for both training and test strings go right, the m
uscles must be very hot, otherwise, the performance decreases significantly. Bef
ore the training is recommended in general warming explained before speed traini
ng, making the final emphasis to the upper body mobility, with little traction w
here there is elbow flexion. (Push-ups or small traction rope)

-Main parts: 1. Rise to 70% of the maximum achievable. (For example, if you come

from standing up 3 meters, made a climb from the foot of 2'10 meters) 2. Rise to 80% of the maximum achievable. (For example, if you come from standing up four meters, made a climb from the foot of 3'20 meters) 3. Rise to 90% of the maximum achievable. (For example, if you come from standing up five meters, made a clim

b from the foot of 4'50 meters) 4. Maximum Rise Recovery: recover between sets 2
-3 minutes
Person that your maximum is 5 meters

NOTE: If you as the week goes by you feeling very tired arms, we recommend that you remove the biceps and triceps exercises in the Fitness of the Tuesday, Thurs day and Saturday, and eliminates the long series of swim practice. NOTE: If you start having pains in the elbows (typical and common pain aspiring firefighter w ho train line in a systematic way) go to the section on "tips for the opposition " in this manual where you will find strength training and injury prevention elb ow.

LEVEL 2 TRAINING PERIOD precompetitive
Warming (see Preparatory period) main parts: 1. 2 series: Maximum Rise from sitt
ing. Retrieves 3-4 minutes apart. 2. Do 3 sets with a load maximum (ballast, pre
ferably at the waist). The kilos ballast you need to get you to adjust the way y
ou get to just 10-12 seconds (muscular failure should come in to the 10-12 secon
ds of work) Retrieves 3-4 minutes apart. NOTE: The most comfortable to wear weig
hts on the rope leads are diving.€With a simple dress belt and several dive lea
ds you can find in sports stores can regularte the ballast you want to wear, as
there are weights of 0.5 kg of 1Kg. and 2 kg weights If you do not have to be ab
le to perform these exercises, simply by changing the position of the legs, will
cost you climb the rope and your arms will work with more intensity. These are
the options: A. With both legs bent B. With one leg extended and the other flexe
d. C. With both legs straight (square)

A. B. C.

NOTE: If you start having pains in the elbows (typical and common pain aspiring firefighter who train line in a systematic way) go to the section on "tips for t he opposition" in this manual where you will find strength training and injury p revention elbow. NOTE: If you as the week goes by you feeling very tired arms, w e recommend that you remove the biceps and triceps exercises in the Fitness of t he Tuesday, Thursday and Saturday, and eliminates the long series of swim practi ce.

COMPETITIVE LEVEL 3 TRAINING PERIOD
Warming (see Preparatory period) main parts: 1. Make two sets of competition. It
is important that you give the output and reactions to the signal: Ready! Ready
! NOW!. Also, if you can place a bell hanging at 6 meters (or distance that you
ask in the opposition) better, to stop the stopwatch at the time you hit the bel
l. Recovery: recovery between each set six minutes. 2. Make 3 or 4 series and CO
NTRAST maximum load (ballast, preferably at the waist). The kilos ballast you ne
ed to get you to adjust the way you get to just 6-8 seconds (muscular failure sh
ould come in to work about 6-8 seconds). CONTRAST: 6-8 seconds, a partner must t
ake your load as quickly as possible and then perform an unloaded maximum rise.
Retrieves 5-6 minutes apart. Here it is important that you give the output and r
eactions to the signal: Ready! Ready! NOW!.

The easiest way to make the contrast is that you place a belt, and in the rear, with a rope, tie discs (weights) with a simple knot, easy to loose. So your part ner may take away the burden quickly. During the 6-8 seconds that you must carry the burden, you raise a little rope, low pulse, and then the companion takes aw ay the ballast.

NOTE: If you do not have weights in order to perform these exercises, simply by changing the position of the legs, will cost you climb the rope and your arms wi ll work with more intensity. These are the options: A. With both legs bent B. Wi

th one leg extended and the other flexed. C. With both legs straight (square)
A.
B.
C.
3. Make a series of competition with the help of a partner that pushes you up fr

om the beginning to go faster, with more speed than your chances.

NOTE: If you start having pains in the elbows (typical and common pain aspiring firefighter who train line in a systematic way) go to the section on "tips for t he opposition" in this manual where you will find strength training and injury p revention elbow. NOTE: If you as the week goes by you feeling very tired arms, w e recommend that you remove the biceps and triceps exercises in the Fitness of t he Tuesday, Thursday and Saturday, and eliminates the long series of swim practi ce.

SPECIFIC SPEED TRAINING
LEVEL 2 TRAINING PREPARATORY PERIOD
a. Skipping ahead 10 seconds. Perform 3 sets, recovering 1 'between each set. b.

Skipping 10 seconds behind. Perform three sets, recovering 1 'between each set.
c.
2nd drives Triple for 20 meters. Perform three sets, recovering 2 'between sets.
d. Make three or four progressions in speed (low to high speed), recupernado 2 '

between sets. First week: 40 meters Second week: 50 meters Third week: 60 meters Fourth week: 70 meters e. Perform a series of changes of pace up to 80 meters. 20 m fast - 20 slow mts - 20 mts Fast - 20 meters fast.

SELF-ASSESSMENT OF HEALTH-RELATED PHYSICAL SHAPE THE RACE
Which of the following best describes your status in each of the 10 areas? Calcu
late your score. (Choose only one choice of 4 possible) 1. CARDIOVASCULAR HEALTH
Warning: If you have your medical history, cardiovascular disease, you should co
nsult or make a review if you are medically qualified, starts the programs speci
fied under the supervision of a personal trainer. 1 no history of cardiovascular
disease two previous treatments have been successfully solved three problems ex
ist,€but do not require treatment 4 under medical supervision due to cardiovasc
ular disease care. January 2 0 3

2. INJURY
Warning: If your injury is temporary, expected to be healthy and then start the
program. If the injury is chronic, adjusts the program to your limitations. 1 No
problem at the moment of injury March 2 Some pain when performing physical acti
vity, but I'm not limited 2 3 The physical activity level I is determined by the
injury April 1 Unable to perform an intense training 0

3. DISEASES
Warning: Certain temporary or chronic disease you can slow or stop your race pro
gram. (See injuries). No problem now a disease March 2 A problem of disease, but
that does not limit me in any activity March 2 The level of physical activity i
s limited by the disease April 1 Unable to perform an intense training 0

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