Burn with Kearns: Firefighter Fit – Kevin Kearns

by Kevin Kearns, Burn with Kearns, contributing writer

I have a special place in my heart and soul for first responders. Especially now with all that went on with Covid and alike. Ever since I was involved with my UFC fighters, I began working with first responders on the front line and our military. This started by writing articles for certain magazines and these wonderful people would reach out to me over 10 years ago.

Recently when Covid hit and I went through my own bout of mental illness challenges and was completely open about it, my phone and email blew up with first responders going through similar situations. I made it my mission 2 years ago to give back our 3 pillars for first responders.

Those are –

Proper Exercise

Proper Nutrition

Proper Mindset Programming

Most of this work I did complementary because I believe in paying it forward. One thing I realized with even smaller towns and cities, the ability to stay in decent physical condition was paramount. Why ?

Between the amount of gear they have to wear, which weighs close to 50 lbs. plus, the heat, and being wet to the bone on most jobs, it’s no easy task. As well as mental toughness, being able to wear the gear and do the opposite of what everyone else is doing, running into a burning building! Let’s not forget possibly carry a civilian out over your shoulder, to boot!

The other factor for them is the following –

1. Odd hours
2. Lack of sleep on night shift
3. Answering calls beyond just fire – e.g., physical and mental injury calls
4. PTSD
5. Second jobs some towns are volunteer only with zero pay!

These are all factors when designing a program that has staying power.

So, let’s get started.

We  have successfully run these programs with many fire houses. We break it down to the following…

1. Agility and cardiovascular fitness
2. Muscle endurance
3. Explosive power
4. Mental toughness
5. Flexibility
6. Nutrition
7. Grip strength

The best way we found to handle this is Burn with Kearns modified “Fit to Fight “ protocols based on MMA fitness. Many moves from MMA translate into this profession.

Circuit 1

Agility ladder drills, 10 minutes for warm up, and explosive power. As well during a fire the fire fighter can’t be concerned where his or her feet are. They have to have confidence in their eye/foot coordination especially in a smoke filled room.

Some examples

1. High knees
2. Upper body cross over
3. Icky shuffle

Circuit 2 

We like to use the following  gear…

Atlas ball, Surge, 30 lb. patio brick, Sledgehammers, roof ladders, cinder blocks, tank carries, focus mitts and partner body weight drills. 45 seconds per exercise, with 15 seconds rest.

1. 50 lbs. Atlas ball fire man carries – place the ball on ground. Now, squat down, wrap your arms around the ball, and lift it over one shoulder. Repeat on opposite side.
2. Door knockers – take the surge and, with short steps, step forward as if you were breaking a door down.
3. Rifle squat hold with hammers – take the 4 lb. sledgehammers in each hand, squat down to your own flexibility and hold. (Mental toughness)
4. Patio brick wood choppers – grab the med ball over the head, and then squat down and swing through the legs.
5. Atlas ball – one arm squat – take the atlas ball on one shoulder and squat down as low as possible then switch sides.
6. Cinder Block upper cuts – take a cinder block in each hand and as if they were dumbbells turn and punch up.
7. Partner carries in agility ladder – take a co-worker and put them on your shoulder and carry them through the ladder.
8. Team ladder drill – take the whole team and grab a work ladder. Extend the ladder overhead and everyone squat. Then have them shift the ladder shoulder to shoulder. (I know it’s evil)
9. Jab cross on focus mitts – this builds muscle endurance as well stress reduction.
10. Team drill house on fire – take the fire tank and everyone in a push up position. Now slide the tank under the next man or woman down the line.
11. Gator walks – take the cinder blocks in push up position. Now bring a block forward as you step forward with one hand then repeat on the other side.
12. Partner pull up – have one partner on the ground and one between their legs. Now the person on top squats down and acts like a chin up bar while the person on bottom pulls up.

Does not seem easy, does it ? Nope, and neither is the job. So next time you think all firefighters do in your town is cook, think again. Be relentless. Coach Kearns

___

To read all Burn with Kearns articles in RINewsToday, click below:

Kevin-Kearns

Coach Kevin Kearns, BS FMS  CPT 

BurnWithKearns.com – Direct: 508 404 8503

Kearns is hosting a fundraiser to help remove the stigma of mental illness. More information can be found by visiting  https://gofund.me/5a15b749.

Both of Coach Kearns’ books may be purchased on www.Amazon.com. For more information about Coach Kevin Kearns, including scheduling speaking engagements and classes (both online and in person), please contact him at 508-404-8503 or [email protected].

Author of “There’s Light In The Tunnel” How to Survive and Thrive with Depression  – “Always Picked Last“ A guide to navigating bullies on Amazon and Audible 

youtube.com/user/burnwithkearns 

https://www.linkedin.com/mwlite/in/burnwithkearns

Coach Kevin Kearns has been coaching in the world of fitness, nutrition, and tactical self defense for over 3 decades. As the former conditioning coach to 15 UFC Pro Fighters, and ranked in the Top 5 in the UFC , he is no stranger to the the importance of proper nutrition and proper mindset programming. He has long advocated to all his clients – athletes or the general population – about the importance of programming mind, body and spirit. 

Coach Kevin Kearns BS FMS CPT – Former conditioning coach to 15 UFC Pros Ranked in Top 5 by the UFC Personal Fitness Coach, Author, Columnist, Motivational Speaker, Corporate Wellness Consultant, Youth Wellness Program Provider, Certification Specialist, Personal Self Defense, and Law Enforcement Defensive Tactics Specialist Www.BurnWithKearns.com