REPORT: Fight for Air CLIMB 2010

Another stair race has come and gone.

We assembled a great team this year...and we elected to wear our SWAT armor and carry up a battering ram (AKA "Key to the City"). The extra poundage proved to be a real challenge. We had and have nothing to compare our performances to, as we've never done this before with tactical armor, breaching gear, boots, and uniforms.

The American Lung Association of Illinois has sponsored this event again, as they have for years and years. Thanks to all those who donated on our behalves. Your support allows us to participate in more of these challenges and charities than we could on our own. Thanks again.

For the stats: Our vests probably weigh more than 20# each. The ram weighs about 40#. Our top climber JC finished in 5:16. That's fantastic. Most of the climbers can't do that in shorts and gym shoes. I did it in 7:27, which I am more than satisfied with! Now we each have times to beat next year!!!

Lastly, my childhood friend firefighter Matt P and I see each other every year at this event. It's always a pleasure to participate next to our brothers and sisters from "the other side of the house."

Tower climbing update

The above photo captures some of the equipment used in my stairclimbing training. They are:

• weight vest (adjustable in 2.5# increments up to 50#)
• 35# sandbags (abbreviated SB)
• high-rise hose pack
• fire hose rolls

These "implements of destruction" are used during my training sessions at the fire department's hose tower. The tower has an interior metal grate staircase rising 35ft from basement to the top. The basement has adequate space for gymnastics and kettlebelling, and the ground-floor door leads to the outside. With those characteristics, literally most any variation of stairs, weights, running, dummy dragging, tire flipping, or whatever else can be combined. It is a real treat to have such a facility!

While I do design combination workouts for general physical preparation (GPP), lately I have been adding sport-specific preparation (SSP). Have no fear. My GPP needs are still being met through the Prison Workout #3. My SSP workouts are stair climbing (no kettlebells, no pullups, or anything else). So what do my stair-only workouts look like? Here are some examples of recent WOs:

• 10 climbs wearing 50# vest
• Carry up a 35#SB or KB on even numbered climbs

• 10 climbs wearing 50# vest
• climbs 4,5, and 6 added carrying a 35#SB to the top
• recover for ~5 minutes
• 10 climbs with no vest

• 15 climbs wearing 50# vest
• hit only every other stair on every climb

As you can see there is a trend. I call it "working under load." That 50# vest gets damn heavy. But recall this is in preparation for Fight for Air CLIMB, where I'm wearing and carrying full police tactical gear for 31 floors. The training MUST replicate the event...in not only body mechanics, but also duration, intensity, and load. The longest duration of the above workouts was the third one, and that was barely over 15 minutes. The middle WO had two components. The first phase (vest) took 9:46 and the second (bodyweight) took 6:43. The top WO took 10:28, but I finished feeling like I dogged it a bit. Look for me to kill that time soon.

I haven't used the high-rise pack or the rolls recently. Simply, I have been training solo. I don't run out of heavy things to carry up when I am by myself.

So in summary...I am doing the PWO#3 some days. Other days I do stair climbing for SSP. Other days I rest. The mix of GPP and SSP (AKA: Event Prep) right now is keeping me very focused. Anticipated changes include getting back to the 18-story building for training. I will continue with this plan through the event in 4 weeks.

Firefighting Circuit

I had the pleasure to jump into a workout with a group of firefighters yesterday. This group is big into functionality...just like me. Their workouts generally consist of a circuit, with some stations being job-task simulations. Yesterdays workout was:

• 4 rounds
• 60 seconds each:
  
• Versa-Climber
  
• Medicine ball decline situps with twist
  
• Axe swings (actual axe handle attached to waist-level cable stack)
  
• 95# barbell clean-and-press
  
• Heavy bag rescues (lifts from ground to shoulder, alternating shoulders)
  
• Medicine ball wood choppers (ground to overhead, straight-legged)
  
• Rest
  

This was a 27-minute hell. Most every station required engagement of core musculature... completely taxing:

• Trunk flexion
  
• Trunk rotation
  
• Trunk extension
  

Compliments have to go out to those guys, even if they're on the other side of the public safety house ;)   In the gym, the firefighters have a pike pole, axe handle, and hose w/nozzle that all are modified to clip into a cable stack.  They adjust the height of the cable pulley  and orient their bodies to simulate tasks needed for rescue and fighting fire.  They also have an  air (SCBA) tank to wear during other exercises.