Subscribe!
Burn with Kearns: Get Firefighter fit – Kevin Kearns
by Kevin Kearns, fitness and exercise 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 is no easy task. As well as mental toughness being able wear the gear and do the opposite of what everyone else is doing, run 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:
- Odd hours
- Lack of sleep on night shift
- Answering calls beyond just fire, for example, physical and mental injury calls
- PTSD
- 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:
- Agility and cardiovascular fitness
- Muscle endurance
- Explosive power
- Mental toughness
- Flexibility
- Nutrition
- 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
- High knees
- Upper body cross over
- 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
- 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.
- Door knockers – take the surge and with short steps step forward as if you were breaking a door down.
- Rifle squat hold with hammers – take the 4 lb. sledgehammers in each hand, squat down to your own flexibility and hold. (Mental toughness )
- Patio brick wood choppers – grab the med ball over the head and then squat down and swing through the legs
- Atlas ball – one arm squat – take the atlas ball on one shoulder and squat down as low as possible then switch sides.
- Cinder Block upper cuts – take a cinder block in each hand and as if they were dumbbells turn and punch up.
- Partner carries in agility ladder – take a co-worker and put them on your shoulder and carry them through the ladder.
- 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 its evil)
- Jab cross on focus mitts – this builds muscle endurance as well stress reduction
- 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.
- 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.
- Partner pulls 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!
___
A special request to my readers, clients and friends!
I hit a rough patch 1 month ago and was laid up in the hospital for 2 weeks. I’m not going to sugar coat this it was mental stress related which I’m completely open about and speak on regularly. The challenge for being self employed was no income was coming in for those 2 weeks. Which means my marketing staff have not been paid.
So I come to you with an offer I am going to exchange my personal training services either live or via zoom in exchange for what you donate. If you live in my area I will find the time to meet with you. You gain the benefit off my expertise and a tax right off! Pretty good deal.
To sweeten the deal I will discount my normal rates.
A single session is usually $125 your price will be $95 !
Here are my package offers.
4 sessions $395 save $100
5 sessions $495 save $125
10 sessions $995 save $250
20 sessions $1999 save $500!
So you will be able to get me 1 on on 1 for your donation. I give a lot of information away on a regular basis so this time you”ll receive something back. He’s the other good part , If you want to buy a package for a loved on and gifted to them that works as well!
PLUS these prices are for 1 or 2 people !!
Sign up today and make the commitment to get healthy for life! – Coach Kearns
Go to my Go Fund Me page, here:
Please click on the image here to read more – and thank you!
_
Coach Kearns – BurnWithKearns.com – Direct: 508 404 8503
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.