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

4. AGE Warning: It is generally easier to obtain a physical form when one is young. Jan uary 1919 at least 2 years or 20-29 years 3 30-39 years 4 40 years or more 3 2 1 0 5. WEIGHT Warning: Too much fat is the main sign of not being in shape, although if you ar e below your weight can also be a symptom of physical weakness. 1 within your id eal weight 3 2 3-5 kilos of your ideal weight March 2 from 6 to 10 kilos of your ideal weight April 1, 1910 kilos or more below or above their ideal weight. 0 6. Resting heart rate (when you just wake up in the morning) Note: A trained heart is more efficient and slower than one that is not trained. 1 Less than 60 beats per minute 2 Between 60 and 69 beats per minute 3 Between 70 and 79 beats per minute 4 80 or more beats per minute 3 2 1 0 7. SMOKING Warning: The snuff is enemy number one health and fitness. I have never smoked a 2 once smoked, but I left 3 Now I smoke slightly, occasionally 4 Now, I smoke a lot and regularly 3 2 1 0 8. RECENT CAREER TRAINING Warning: The best way to know how far you can run in the future is to know how m uch has corrrido in the past. 1 ran non-stop over 3.2 km 3 2 were non-stop of 1. 6 - 3.2 km March 2 ran without stopping less than 1.6 km 1 4 I have not run any disntacia 0 9. CAREER HISTORY Warning: The physical form is not durable, but once you buy a practice and fitne ss level, then if left a long time, go back to recover what was lost, but it is a good sign that it succeeded. 1 enters the race on February 3 last year the rac e I trained ago 1 or 2 years March 2 race I trained for over two years April 1 I 've never coached a regular race 0 10. PARTICIPATION IN PHYSICAL ACTIVITIES OTHER SIMILAR TO RACE Warning: The best activities along with the race for resistance are cycling, swi mming, skiing and walking .. I practice regularly an endurance activities like t he race March 2 Practical regularly less intense endurance activities March 2 sp orts practiced on a regular non-resistant April 1 do not participate actively an d regularly in physical activity 0 TOTAL RESULT POINTS = ANALYSIS OF RESULTS HIGH Corridor beginner. You can probably run continuously km/20-30 3-5 minutes. Take the test limit of 12 minutes need to make a few meters walk when you try to run continuously km/20-30 3-5 minutes. Check the table progression of training areas. You need to get started just walking, walking sessions increased progress ively until 30 min walk and you're ready to start racing. Check the table progre ssion of training areas. 20 or> LOW 10-19 Very low <10 Bibliography: Adapted from Brown R.L. & Henderson, J. Fitness program: Running. Ed Hispano Europea. 2000.

The rope climbing requires strength, precision and coordination. All the muscles and joints of the human body's main function grip, the hand being the executing agency for this purpose. The muscles of the upper limb muscles are divided into picking up (myofascial chain of withdrawal or flexor) and antagonist in all mov ements, the extensor muscles (myofascial chain deployment). The two big chains m yofascial upper limb balancing act with each other through the agonist-antagonis t, which generally dominates the presser chain extender. In the rope climbing, p laying the elbow in the biomechanics of the upper extremity and its relationship with the shoulder, wrist and hand is essential. For the greater use of "stroke" on the rope climbs, one must know perfectly fit shoulder, elbow and wrist and a perfect ending pressure of hands,€* The two big chains myofascial upper limb b alancing act with each other, by the agonist-antagonist, which generally dominat es the presser chain extender. * Two major myofascial chains, traction and exten sion movements scapular-humeral rotations and supination, ie the movement of the wrist is performed by two synergistic muscles: two flexors, two extenders, two abductors, two adductors. The "hand" plays the most important, Latch, precision and skill, will give the necessary security. * * * * A a a a flexor-abductor: fl exor carpi-adductor: abductor-extensor carpi ulnaris: 1st and 2nd radial extenso r-adductor: posterior cubital The hand is a real organ, the main segment of the grip. The rope climbing exerci se involves repetitive strenuous activities putting too much stress on certain m uscle groups, these large functional movements flexors or extensors. The muscles that arise from the elbow (epicondylar and epitrochlear), suffer from this exce ss tension at the level of its insertion, appearing almost pathological syndrome s "anyone who has trained firefighter" knows. WHAT IS THE epicondylalgia? The te rm includes several pathological epicondylalgia: ⠢ insertion tendonitis or enthe sopathy. ⠢ narrowing of the annular ligament. ⠢ humeral-radial joint pathology. ⠢ compression of the posterior branch of the radial nerve. Epicondylitis has bee n linked intimately to the practice of courts, to the point of receiving the nam e "tennis elbow" ** You have tennis elbow! doctor says you have not touched a racket in your life , lol, calm, I have golfer's elbow and I do more holes since he played the ball, mine is an accident, "for good" in childhood. As such, raise "strings" a pulse is a hard exercise, which is due to train prope rly, not just about "biceps" or "crushing" hours and hours with excessive suffer ing and decompensated between antagonistic groups, which will not probably more pain than real progress. The intensive training without control "serve only" to have a sore elbow insoportale that on many occasions, invites failure. The role of the biceps brachii in the upper limb biomechanics is essential. It is the main muscle of the chain presser condi tion well retraction and a tendency to supination, or a tendency to antepulsion shoulder. The brachioradialis, despite its name, is primarily a flexor of the el bow. Only when there is supinator maximum pronation. His true physiology is not to make elbow flexion, but in maintaining it. All your weight is supported at it s turning point to be "hanging" in the string. If someone has recorded "video" c limbing ropes, and is more than the narcissism that every good firefighter has e ver professed, observed that the shooting is done with the two "arms", the "stam ping" far from helping Most of the time merely decompensation and hinder the coo rdination of the upper body. Okay, all this is very good! says one with the elbo w bandaged and now what? In the treatment of epicondylitis of insertion can dist inguish three major phases: the inflammatory anti _________________ If the reaso n makes man the feeling of driving Jean Jacques Rousseau. TREATMENT Phase recovery phase of resumption of sporting or professional activities * By t he way, neoprene elbow out! unless you go to dive, this will not do anything, a

simple tape pressure in the forearm is much more effective, orthopedics and stop by your question. I know what pain is "elbow" of tennis, because what happens a t the time. Sometimes it takes (treating), but each disease, each case and each person takes it differently, there are people who ignores the pain of his body, Visualise and change routines that are fatal, and some people ignored and creati ng a life-long injury or simply abandoned. Rope climbing and training to strengthen the upper body traction If acute lesions heal, three weeks of rest "relative", noting whether it is acut e or subacute epicondylitis and "listening" the pain of our body, we should not be a whiner and to hide or justify the pains or "Rambo" and hold "chariots and c arts" pain is a first warning, you have to listen! not deceive anyone but oursel ves. If your case is "severe pain" very intense, look for a specialist, some are supporters of immobilization with elbow flexed and wrist in neutral position fo r 3-4 weeks if it is severe or mild symptoms and inflammatory and since then€it is not wise to continue "training strings" * Cryotherapy, ice in the early hour s of 15 to 20 minutes, better than the stock cubes are frozen * electrotherapy, and iontophoresis currents antalgic Low Frequency 50-100 Hz for introduction ant i-inflammatory, though seemingly useless (look for a miracle remedy) are usually effective long-term. * Dry heat, with a powered air mattress (subacute or chron ic), especially in pain associated with joint problems. * Manual therapy, the ph ysio, the osteopath, massage descontracturant of epicondylar muscles. (The colle ague Jesus will touch the iliac, hehehe) By reducing the inflammatory signs, no activity is resumed "Gym crushes" that our "bad head" brought us to this state, but with strengthening and stretching t he muscles above, and seeking a better strategy tailored to our body. It will be necessary analytical work and global epicondylar muscles of the upper limb myof ascial chains, preventing the onset of pain and inflammation. Stretching may be active, passive and contraction-relaxation "after each session of the epicondyla r empowerment and the entire upper limb, which will require work on muscular cha ins, no use of training the biceps and forget the rest groups, rope climbing "ri ght" is achieved by all, not a muscle. No longer a curiosity, in our constant da ily reminders of the good tips that are unheard, or adopted to justify our worst behaviors, including defense mechanisms projecting our worst forms above the re st, by a disbelief in the background, perhaps due to ignorance and apathy with w hich we usually deal with the environment in which we operate. The rope climbs (I): Up to grip legs or climb the climbing rope is a classic exe rcise in military physical training and the preparation of firefighters. This ac tivity requires a good level of coordination between the upper and lower body, a nd a high level of strength in the flexor muscles (abdominals, back, biceps, hip flexors, flexor of the hand and fingers, etc). It is a very hard year and expre ssed the autonomy of the practitioner to control his weight in suspension. In th is sense, rope climbing can help us in the physical preparation for climbing at the development of flexor force of arms, as well as grip strength and hardness, although it is not necessary to climb the ascent control rope (at least in the i nitial levels). The climbs can rope legs secured with rope, or climbing exclusiv ely with the pull of the arms. When we help holding on with legs, we are climbin g a similar way as we would in a tree. This technique is limited to rise to alte rnate the movement of hands or legs to the highest point of the rope while alter nately cling to the rope with your feet or hands to sustain and reduce burden. T he semi-flexed legs are crossed and the rope is threaded between them to increas e the contact area, friction not to slide down. In some cases the rope has a kno t separating short sections to facilitate support of the legs. This is fine for beginners. The rope climbs (II): Up to grip the legs 2 This pressure is reduced when we sli de the legs up. The legs are raised simultaneously bent by the action of the abd ominal muscles and hip flexor when we are firmly secured with two hands. The han

ds are raised, however, separately to always maintain contact with the rope (if not we fall). The traction is performed with two hands at once (as in a dominate d) and to be with his head on the highest point, we are releasing the legs to cl imb. It is essential to good coordination and agility to move the legs up and fi x the rope fast to avoid having to endure long arms made in flexion. This produc es a large slump energy expenditure and we may drain too soon. It is also import ant to keep the body close to the line to cost us less effort. At a higher level of difficulty would have to climb the rope without legs hang on, just holding o n with hands on the rope. Here the effort is conducted with the flexor muscles o f the upper body has to bear all the effort of traction, with the added problem that we have to stay at many subjects of one hand to the other looking for a pea k.€This multiplies the difficulty muscle and the only help we will find a good coordination in the movement of the legs to help us unload the weight at specifi c moments of the movement. The rope climbs (IV): Muscles involved - Fixing the shoulder musculature respect to the scapula and the trunk: The scap ula has to move and set continually raise and lower the arm on each arm. The tra pezius, serratus and rhomboid excel in this role. The lower trapezius to exert d ownward traction, and serratus every time we want to raise the arm to grasp the rope at a point higher. - Fixing the shoulder muscles with respect to the scapul a: Here is the action of the rotator cuff in the shoulder fixation, and posterio r deltoid, which collaborates with the arm extension to delay the shoulder. C. E stablishment of tree: The whole package will set the abdominal trunk and also se rves as liaison to the movements of arms and legs, collaborating with the moveme nt of the legs. D. Leg movement - hip flexors to keep your legs up: iliopsoas an d quadriceps femoris. - Square back and oblique muscles: they help in the rotati on and lateral bending of the hip with the trunk legs to accompany the movement of arms. - Tibial and extensors of the fingers: The contraction helps to reduce the length of the lever legs. It also assists in the activation of the chain's p revious muscular legs, which shares the muscle tension throughout the limb and a void the sense of ballast in the legs. The rope climbs (III): The test of competition for firefighters Generally, evidence of opposition is to raise a rope about 6 m high, with the on ly contact of the hands on the rope. Begin sitting on the floor with his hands o utside the rope. At the top it rings a bell and descend the rope. You may not us e their legs to prey on the line, having to use only their hands. Usually a mini mum time for this test ranges from 11 to 30. " This test is required a high leve l of force in order to progress vertically with only the help of the arms, so we must consider in preparing a good program to develop muscle strength. While pul ling the rope is made through the musculature of the trunk and arms, legs will c ollaborate with its movement to facilitate the momentum. It's going to be diffic ult to find areas that are not involved in muscular movement. - Grasp: This invo lved the entire flexor muscle that ensures grip on the rope. Including all the f lexor muscles of the fingers, hand and forearm. - Drive: In an effort to split t he body with the arms involved: A. Elbow flexors: biceps brachii, brachialis and brachioradialis. The arm is flexed and rotated inward (supination). B. Trunk ex tensor: The muscle that comes down the arm and close to the trunk. It is include d latissimus dorsi (connecting the arm to the spine) and teres major (connecting the arm to the scapula). The triceps long collaborated in the arm from this app roach. Some stretching exercises: To stretch the right way we do it relaxed and keep th e concentration on the muscles being stretched. We should not bounce or stretch

movements to pain. Five minutes These stretches the body release tension and facilitate the movement when walkin g. Heat a few moments before doing the exercises. Just walk a few minutes. Sourc e: Bob Anderson. "Stretching" 2004

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