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: " Also: Firefit program: www.nifc.gov/FireFit/index.htm

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.

 

*REMEMBER TO CONSULT A DOCTOR BEFORE BEGINNING ANY PHYSICAL TRAINING
 
  Week One  
  Sunday Monday Tuesday Wednesday Thursday Friday Saturday  
  2-Jan-04 3-Jan-04 4-Jan-04 5-Jan-04 6-Jan-04 7-Jan-04 8-Jan-04  
Run (Miles)   2   2   2   6
Push-Ups   4 x 15   4 x 15   4 x 15    
Sit-Ups   4 x 20   4 x 20   4 x 20    
Pull-Ups   3 x 3   3 x 3   3 x 3    
Dips   3 x 6   3 x 6   3 x 6    
  Week Two  
  Sunday Monday Tuesday Wednesday Thursday Friday Saturday  
  9-Jan-04 10-Jan-04 11-Jan-04 12-Jan-04 13-Jan-04 14-Jan-04 15-Jan-04  
Run (Miles)   2   2   2   6
Push-Ups   5 x 20   5 x 20   5 x 20    
Sit-Ups   5 x 20   5 x 20   5 x 20    
Pull-Ups   3 x 3   3 x 3   3 x 3    
Dips   3 x 6   3 x 6   3 x 6    
  Week Three  
  Sunday Monday Tuesday Wednesday Thursday Friday Saturday  
  16-Jan-04 17-Jan-04 18-Jan-04 19-Jan-04 20-Jan-04 21-Jan-04 22-Jan-04  
Run (Miles)               0
Push-Ups   5 x 25   5 x 25   5 x 25    
Sit-Ups   5 x 25   5 x 25   5 x 25    
Pull-Ups   3 x 4   3 x 4   3 x 4    
Dips   3 x 8   3 x 8   3 x 8    
  Week Four  
  Sunday Monday Tuesday Wednesday Thursday Friday Saturday  
  23-Jan-04 24-Jan-04 25-Jan-04 26-Jan-04 27-Jan-04 28-Jan-04 29-Jan-04  
Run (Miles)   3   3   3   9
Push-Ups   5 x 25   5 x 25   5 x 25    
Sit-Ups   5 x 25   5 x 25   5 x 25    
Pull-Ups   3 x 4   3 x 4   3 x 4    
Dips   3 x 8   3 x 8   3 x 8    
  Week Five  
  Sunday Monday Tuesday Wednesday Thursday Friday Saturday  
  30-Jan-04 31-Jan-04 1-Feb-04 2-Feb-04 3-Feb-04 4-Feb-04 5-Feb-04  
Run (Miles)   2 3   4 2   11
Push-Ups   6 x 25   6 x 25   6 x 25    
Sit-Ups   6 x 25   6 x 25   6 x 25    
Pull-Ups   2 x 8   2 x 8   2 x 8    
Dips   2 x 16   2 x 16   2 x 16    
  Week Six  
  Sunday Monday Tuesday Wednesday Thursday Friday Saturday  
  6-Feb-04 7-Feb-04 8-Feb-04 9-Feb-04 10-Feb-04 11-Feb-04 12-Feb-04  
Run (Miles)   2 3   4 2   11
Push-Ups   6 x 25   6 x 25   6 x 25    
Sit-Ups   6 x 25   6 x 25   6 x 25    
Pull-Ups   2 x 8   2 x 8   2 x 8    
Dips   2 x 16   2 x 16   2 x 16    
  Week Seven  
  Sunday Monday Tuesday Wednesday Thursday Friday Saturday  
  13-Feb-04 14-Feb-04 15-Feb-04 16-Feb-04 17-Feb-04 18-Feb-04 19-Feb-04  
Run (Miles)   4 4   5 3   16
Push-Ups   6 x 30   6 x 30   6 x 30    
Sit-Ups   6 x 30   6 x 30   6 x 30    
Pull-Ups   2 x 10   2 x 10   2 x 10    
Dips   2 x 20   2 x 20   2 x 20    
  Week Eight  
  Sunday Monday Tuesday Wednesday Thursday Friday Saturday  
  20-Feb-04 21-Feb-04 22-Feb-04 23-Feb-04 24-Feb-04 25-Feb-04 26-Feb-04  
Run (Miles)   4 4   5 3   16
Push-Ups   6 x 30   6 x 30   6 x 30    
Sit-Ups   6 x 30   6 x 30   6 x 30    
Pull-Ups   2 x 10   2 x 10   2 x 10    
Dips   2 x 20   2 x 20   2 x 20    
  Week Nine  
  Sunday Monday Tuesday Wednesday Thursday Friday Saturday  
  27-Feb-04 28-Feb-04 1-Mar-04 2-Mar-04 3-Mar-04 4-Mar-04 5-Mar-04  
Run (Miles)   4 4   5 3   16
Push-Ups   6 x 30   6 x 30   6 x 30    
Sit-Ups   6 x 30   6 x 30   6 x 30    
Pull-Ups   3 x 10   3 x 10   3 x 10    
Dips   3 x 20   3 x 20   3 x 20    
  Week Ten  
  Sunday Monday Tuesday Wednesday Thursday Friday Saturday  
  6-Mar-04 7-Mar-04 8-Mar-04 9-Mar-04 10-Mar-04 11-Mar-04 12-Mar-04  
Run (Miles)   3 5   4 5 2 19
Push-Ups   6 x 30   6 x 30   6 x 30    
Sit-Ups   6 x 35   6 x 35   6 x 35    
Pull-Ups   3 x 10   3 x 10   3 x 10    
Dips   3 x 20   3 x 20   3 x 20    
  Week Eleven  
  Sunday Monday Tuesday Wednesday Thursday Friday Saturday  
  13-Mar-04 14-Mar-04 15-Mar-04 16-Mar-04 17-Mar-04 18-Mar-04 19-Mar-04  
Run (Miles)   3 5   4 5 2 19
Push-Ups   6 x 30   6 x 30   6 x 30    
Sit-Ups   6 x 35   6 x 35   6 x 35    
Pull-Ups   3 x 10   3 x 10   3 x 10    
Dips   3 x 20   3 x 20   3 x 20    
  Week Twelve  
  Sunday Monday Tuesday Wednesday Thursday Friday Saturday  
  20-Mar-04 21-Mar-04 22-Mar-04 23-Mar-04 24-Mar-04 25-Mar-04 26-Mar-04  
Run (Miles)   4 5   6 4 3 22
Push-Ups   10 x 20   10 x 20   10 x 20    
Sit-Ups   10 x 25   10 x 25   10 x 25    
Pull-Ups   4 x 10   4 x 10   4 x 10    
Dips   10 x 15   10 x 15   10 x 15    
  Week Thirteen  
  Sunday Monday Tuesday Wednesday Thursday Friday Saturday  
  27-Mar-04 28-Mar-04 29-Mar-04 30-Mar-04 31-Mar-04 1-Apr-04 2-Apr-04  
Run (Miles)   4 5   6 4 3 22
Push-Ups   10 x 20   10 x 20   10 x 20    
Sit-Ups   10 x 25   10 x 25   10 x 25    
Pull-Ups   4 x 10   4 x 10   4 x 10    
Dips   10 x 15   10 x 15   10 x 15    
  Week Fourteen  
  Sunday Monday Tuesday Wednesday Thursday Friday Saturday  
  3-Apr-04 4-Apr-04 5-Apr-04 6-Apr-04 7-Apr-04 8-Apr-04 9-Apr-04  
Run (Miles)   5 5   6 4 4 24
Push-Ups   15 x 20   15 x 20   15 x 20    
Sit-Ups   15 x 25   15 x 25   15 x 25    
Pull-Ups   4 x 12   4 x 12   4 x 12    
Dips   15 x 15   15 x 15   15 x 15    
  Week Fifteen  
  Sunday Monday Tuesday Wednesday Thursday Friday Saturday  
  10-Apr-04 11-Apr-04 12-Apr-04 13-Apr-04 14-Apr-04 15-Apr-04 16-Apr-04  
Run (Miles)   5 6   6 6 4 27
Push-Ups   15 x 20   15 x 20   15 x 20    
Sit-Ups   15 x 25   15 x 25   15 x 25    
Pull-Ups   4 x 12   4 x 12   4 x 12    
Dips   15 x 15   15 x 15   15 x 15    
  Week Sixteen  
  Sunday Monday Tuesday Wednesday Thursday Friday Saturday  
  17-Apr-04 18-Apr-04 19-Apr-04 20-Apr-04 21-Apr-04 22-Apr-04 23-Apr-04  
Run (Miles)   6 6   6 6 6 30
Push-Ups   20 x 20   20 x 20   20 x 20    
Sit-Ups   20 x 25   20 x 25   20 x 25    
Pull-Ups   5 x 12   5 x 12   5 x 12    
Dips   20 x 15   20 x 15   20 x 15    
  Week Seventeen  
  Sunday Monday Tuesday Wednesday Thursday Friday Saturday  
  24-Apr-04 25-Apr-04 26-Apr-04 27-Apr-04 28-Apr-04 29-Apr-04 30-Apr-04  
Run (Miles)   6 6   6 6 6 30
Push-Ups   20 x 20   20 x 20   20 x 20    
Sit-Ups   20 x 25   20 x 25   20 x 25    
Pull-Ups   5 x 12   5 x 12   5 x 12    
Dips   20 x 15   20 x 15   20 x 15    
                 

* Note: For weeks #16-17 and beyond, it is not necessary to increase the distance of the runs; work on the speed of your 6 mile runs and try to get them down to 7:30 per mile or lower. If you wish to increase the distance of your runs, do it gradually: no more than one mile per day increase for every week beyond week #17.