HERO Elite Cycle 19.3 (July-September)

It’s that time again, we are about to enter into a new 12-week cycle for our advanced strength and performance program HERO Elite. This is a daily program but we like to split the program in 12-week cycles to be able to test strengths and weaknesses to give you a better idea of how to be a more well-rounded firefighter when it comes to overall health and wellness. 

The first week of this cycle we will test your strength, stamina, endurance and core strength then re-test the same workouts at the end of cycle. The 10 weeks in the middle is where the magic hides. We will spend this time training for the re-test while helping you boost performance in all four categories.

Here are the tests we have scheduled for the 2019 July-September cycle:

Test #1 – 5 Rep Max Front Squat

We will start the week with a 5 rep max front squat to get a baseline number. We will spend the rest of the cycle working with percentages and perfecting your form. This is a great strength test for both your legs and your core.

If you are worried about mobility and technique, no worries. We have warm up tutorials and mobility exercises to help.

Test #2 – Sweat Angel

For Time:

• 20 burpees
• 20 power clean and press 
• 20 toes to bar
• 200m run
• 15 burpees
• 15 power clean and press 
• 15 toes to bar
• 200m run
• 10 burpees
• 10 power clean and press 
• 10 toes to bar
• 200m run

* 95lbs men/65lbs women for clean and press. Modifications for toes to bar will be available. 

This is a great stamina and muscular endurance workout designed to get a baseline of your engine. The weight is light enough to be able to push through at a moderate and consistent pace. In this workout smooth is fast. See how your time compares to the rest of the members in the program!

Test #3 – The Qualifier

Complete as many reps as possible in 8 minutes:

• 10 deadlifts – 95lbs men/65lbs women
• 10 box jumps
• 15 deadlifts – 135lbs men/95lbs women
• 10 box jumps
• 20 deadlifts – 185lbs men/135lbs women
• 10 box jumps
• 25 deadlifts – 225lbs men/155lbs women
• 10 box jumps
• 30 deadlifts – 275lbs men/185lbs women
• 10 box jumps
• 35 deadlifts – 315lbs men/205lbs women
• 10 box jumps

This is a great strength and muscular stamina test. You may be able to deadlift more weight than than the heaviest weight in the workout but the test is making sure you can complete other tasks as well. 

You are not expected to complete the whole workout. This is meant for you to find your “wall” so we can improve it. Your score is how many reps completed within the 8 minute time cap. We will spend the majority of this cycle working on your strength, stamina, form and breathing so we can increase your work capacity. 

Workhorse is the name of this cycle and this will be a true test of how much of a workhorse you are. 

Thursday will always be an active recovery/mobility day. During this time we will focus on certain parts of the body that may be holding you back such as your hips, knees and shoulders. This is a very important part of this program and a must if you want to reach the next level of fitness. 

Not only will the mobility sessions help with strength but it will help with joint pain, posture and injury prevention. 

Test #4 – One Rep Max Power Clean

The power clean is an explosive athletic movement. Firefighters are athletes. It is time we start to train like one. The power clean is a great strength test because so many factors come into play in order to execute the movement. Your journey to perfecting the power clean will teach you a lot about your own body and what your weaknesses are. Knowing what your weaknesses are is important because then you’ll be aware of what you need to work on to improve your overall fitness.  

Test #5 – Three Rep Max Thruster

On the same day you’ll seek a new three rep max thruster. The thruster is a great full body movement that can be used in a number of ways. For this test your strength will be the focus. This will require good mobility, explosiveness a strong core and shoulder strength. This will test your body mechanics as well as pure brute strength. 

Test #6 – One Mile Run

The mile is a great endurance and stamina test. We will find your baseline mile time and spend the rest of the cycle improving your stamina and endurance so you can get your best mile time ever. Using this same method you’ll be doing others have literally shaved minutes off their time. 

Cardiovascular endurance is a necessity for firefighter health and performance. If you usually skip cardio, you need to stop and make it a normal part of your week.