Athletes’ Performance Methodology Sustainable Training Methods: Optimizing Performance and Injury Prevention for Firefighters

Why Should Firefighters Train ? In ,500 firefighters suffered an injury while on duty (Firefighter Injuries for NFPA Journal. 2004;1:56–78.) 44% of all U.S. firefighters have suffered from sprains or strains while on duty (U.S. Fire Administration. Topical fire research series. 2001;2:2–22.)

How Should Firefighters Train ?

Movement Based Programming That Matches The Demand Of Their World

Should Firefighters be considered Athletes ?

YES!

The Question Is How Do We Train Like One?

Athletes’ Performance Mission To provide the finest performance methods, specialists, and facilities seamlessly integrated to efficiently and ethically enhance our athletes’ performance.

Athletes’ Performance Goals Relationships & Results

Culture Equality - One Team Sport Science As Foundation Seamless Integration Individualized Approach Performance Themes- Sport & Life

Performing in Sport or Life PERFORMANCE Life CORE FUNDAMENTALS To In

CORE FUNDAMENTALS MINDSET EVALUATION RECOVERY NUTRITION MOVEMENT EDUCATION EVALUATION EDUCATION CORE FUNDAMENTALS

PREHAB PERFORMANCE POWER NUTRITION REHAB REGENERATION MOVEMENT SKILLS ESD PERFORMANCE

PHYSICIANS Firefighter REHAB PEER FITNESS TRAINER PHYSCOLOGY METABOLIC REGEN & RECOV NUTRITIONIST Injury Prevention Movement STRENGTH CONSULT MEALS ORTHO GENERAL NEURO CHIRO P.T. CONFIDENENCE INJURY SPORT ENDURANCELACTIC THRESHOLDVO2 MAXAISMASSAGE HYDROTHERAPY SUPPLEMENTATION

Movement Mindset  Fitness  Body Building  Power Lifting  Olympic Lifting Finite Infinite Multi-Dimensional Chaotic Random One Dimensional  Fire/EMS

Life Is Movement A firefighter specific prescription of progressive, integrated multi-joint, multi- planar, propriceptively enriched, movements at various loads and speeds. Functional Training – “Preparing like you move!”

Our Goal Is To Provide A SUSTAINABLE Training System That Is SCALEABLE Across All Fire Departments

Implementation Training System Components  Evaluation  Planning  Training Program  Prehabilitation/Pillar Strength  Movement Preparation  Movement Skills  Strength  Energy System Development  Regeneration/Recovery

Evaluation: Functional Movement Screen  GOALS of FMS  Determine Potential Problem Areas  Prevent Injuries  Increase Functional Training  Increase Performance Efficiency Courtesy of Capt. Mike Contreras, OCFA

How Do You Assess Movement?

Screen #1: Squatting Courtesy of Capt. Mike Contreras, OCFA

Screen #2: Stepping Courtesy of Capt. Mike Contreras, OCFA

Screen #3: Lunging Courtesy of Capt. Mike Contreras, OCFA

Screen #4: Reaching Courtesy of Capt. Mike Contreras, OCFA

Screen #5: Hamstring/Hip Flexor ROM Courtesy of Capt. Mike Contreras, OCFA

Screen #6: Pressing Courtesy of Capt. Mike Contreras, OCFA

Screen #7: Rotation Control Courtesy of Capt. Mike Contreras, OCFA

Supporting Research: FMS in the Fire Service  433 fire fighters  Improve flexibility, strength and FMS scores through a training program  Reduced time loss due to injuries by 62%  Reduced the number of injuries by 42% Title J Occup Med Toxicol. 2007; 2: 3. Published online 2007 April 11. doi: / PMCID: PMC Copyright © 2007 Peate et al; licensee BioMed Central

Information Gained From The FMS Allows Us To Develop Optimal Movement Based Programs For Firefighters Firefighter Abilities + Movement Demands = Specialized Training Program

How Do We Develop Proper Movement?

Developing Firefighter Specific Movement Skills

How Can We Support These Movement Demands In The Weight Room?

Strength-Power Training Methodology Mindset  Getting away from traditional strength training  Training body parts  Single joint movements  Strengthening movement  Movement Patterns  Multiple joint movements

Weekly Schedule: Balancing The Splits - 3/4 Kelly ShiftOffShiftOffShiftOff Total Body - Bilateral Total Body- unilateral Lower Push/ Upper/ Pull/ Rot. Lower Pull/ Upper Push/ Rot. Movement Based Program Design

To sustain efficient MOVEMENT and STRENGTH, we need to develop a strong cardiovascular base and VO2

Common goals of performing cardiovascular training are:  To improve performance in work, life and sports.  To improve health by reducing cardiovascular risk factors (i.e. body composition, blood lipid profile, blood pressure, etc.).  To reduce mental anxiety.  Weight Management

Generated: 23 August, 2008, 17:10 Performance Guidelines For Firefighters VO2 Max (ml/kg/min) 1.5 Mile Time (Min:Sec) Description 50+ (Optimal)Under 10:20 Capable of sustaining the most arduous firefighting activity tasks indefinitely with ample margin of reserve. 46 – 50 (Recommend)10:20 – 11:29 Capable of sustaining the most arduous firefighting tasks for a prolonged duration with reasonable margin of reserve. 40 – 45 (Marginal)11:30 – 13:14 Capable of sustaining the most arduous firefighting tasks for several minutes with a near maximal effort. <40 (Inadequate)Over 13:15 Aerobic capacity insufficient to sustain the most arduous firefighting tasks such as stair climbing for more than 3 minutes.

The Origin of Dr. Haskell’s Formula “I’ve kind of laughed about it over the years,” Dr. William Haskell (developer of 220-age heart rate formula) said. “The formula,” he said, “was never supposed to be an absolute guide to rule people’s training. But,” he said, “it’s so typical of Americans to take an idea and extend it beyond what it was originally intended for.” - The New York Times 4/24/01 Where did it come from? The Old Thought Process…

Peak VO2 The amount of oxygen the body uses during exercise. This number is expressed in milliliters per kilogram of body weight per minute (ml/kg/min). The higher the number the greater the potential. Close to 95% MHR? ( OXYGEN CONSUMPTION) Top of HR zones The Correct Thought Process…

Customized Program Based On YOU

Recovery And Regeneration Are The Key To Any Sustainable Program

RECOVERYCYCLE

Foam Rolling Picture courtesy of Captain Mike Contreras, OCFA

 Decreased WC Costs  Decreased Medical Retirements  Decreased Time Off  Decrease Top 4 Injuries  Back  Shoulders  Knees  Cardiac How Do We Know The System Works? Courtesy of Capt. Mike Contreras, OCFA

How Can We Integrate The AP System Into A Fire Department?

Integration Level 1  On-Site Athletes’ Performance Firefighter Mentorship  Fire Department sends strategic individuals who will be in-charge of the implementation and integration of training system  Firefighters will go through a 3-day intensive training period to learn the AP Firefighter training system

Integration Level 2  Begin Off-Site Integration Into All Stations  Wellness director will correspond with AP to begin integrating the basic levels of the system into their departments  Example:  Station visits to teach a 15min prehab/movement prep routine

Integration Level 3  Off-Site Athletes’ Performance Firefighter Mentorship  1-3 AP coaches will run an off-site mentorship for firefighters at the wellness facility or designated location  This will be done in conjunction with the firefighters who attended the initial on-site mentorship  This will allow for continued learning and solidify their knowledge and coaching abilities

Integration Level 4  Correspondence and Communication Between AP and Fire Department  Constant communication and follow-up sessions will be scheduled to ensure full integration  Manuals and Coreperformance.com access will also be included to support continued education

THANK YOU…ANY QUESTIONS? "Train Like Your Life Depends On It, It Just Might"

Access Code- AP-MENTOR Mentorship Program- To Learn More…

Athletes’ Performance Mentorship Program Information