NATIONAL INTERAGENCY HOTSHOT CREW
OPERATIONS GUIDE
(Page 10)
"As a part of fire line performance required of IHCs, the physical ability to perform arduous labor is critical to crew morale and personal health and safety standards. All IHC personnel will strive to meet the following goals found in "Fit to Work" a publication from the Missoula Technology Development Center: "
|
Running |
1.5 mile run in 10:35 or less |
| Sit-ups | 40 sit-ups in 60 seconds |
| Pushups | 25 pushups in 60 seconds |
|
Chin-ups
(Based on weight) |
More than 170 lbs.= 4 chin-ups, |
| 135-170 lbs.= 5 chin-ups | |
| 110-135 lbs.= 6 chin-ups | |
| Less than 110 lbs.= 7 chin-ups |
My Workout:
This is a 17 week workout starting right after the New Year till our crew starts, around the first payperiod of May. Starting my 9th season on a Type 1 Crew, this is what I have developed over the years to get into shape for the upcoming season. PT is a way of life for crew members and overhead on Type 1 Crews. If you are out of shape it could cost you your life, or someone else’s. It is not the overheads job to get the crew into shape; each crewmember must come to work on day one in top physical shape. Most crews have former top High School and College athletes on the crew. For Some PT comes naturally, for the others, like me, we have to push ourselves each and every day. Being a Hotshot is 90% mental and 10% physical. Any body can do it if they put their mind to it. If you come out of shape you might be part of extra PT that is never fun or easy, so do yourself a favor and get into shape, you will be happy for it in the long run.
This workout is designed for long-distance muscle endurance. Muscle fatigue will gradually take a longer and longer time to develop doing high repetition workouts. For best results, alternate exercises each set, in order to rest that muscle group for a short time.
STRETCH PT
Since Mon/Wed/Fri are devoted to PT, it is wise to devote at least 20 minutes on Tue/Thu/Sat to stretching. You should always stretch for at least 15 minutes before any workout; however, just stretching the previously worked muscles will make you more flexible and less likely to get injured. A good way to start stretching is to start at the top and go to the bottom. Stretch to tightness, not to pain; hold for 10-15 seconds. DO NOT BOUNCE. Stretch every muscle in your body from the neck to the calves, concentrating on your thighs, hamstrings, chest, back, and shoulders.