Posts Tagged ‘MEBB’

My Current S&C Template

This is a snap shot of what I am doing now. It is kind of a mash up between #5×5 and a rotating #MEBB template. So far so good. You can download BJJ Strength and read the Details tab for the full skinny.

Week 1 Week 2 Week 3
Day 1 Back Squat Day 1 Split Squat Day 1 Front Squat
5 5 5
      5       5       5
5 5 5
5 5
Push Pull Super Set 5 5
P. Row Bench Push Pull Super Set Push Pull Super Set
5 DB Row Bench P. Row Bench
5 5 5
5 5 5
10 minute Cindy: 5 5
5 5
5 5
Day 2 Gymnastics Day 2 Gymnastics Day 2 Gymnastics
6x100m Repeats 8x100m Repeats 10x100m Repeats
Day 3 Dead Lift Day 3 Good Morning Day 3 Dead Lift
5 5 5
      5       5       5
5 5 5
5 5
Push Pull Super Set 5 5
Press Pull Up Push Pull Super Set Push Pull Super Set
5 DB Press Pull Up Press Pull Up
5 5 5
5 5 5
Famer Walk 4x100m: 5 5
5 5
5 5
Day 4 Day 4 Day 4
60 min. Brazillian Jiu-jitsu 60 min. Brazillian Jiu-jitsu 60 min. Brazillian Jiu-jitsu
Day 5 Rest Day 5 Rest Day 5 Rest
Day 6 1.5 Mile run Day 6 1.5 Mile run Day 6 1.5 Mile run
60 min. Brazillian Jiu-jitsu 60 min. Brazillian Jiu-jitsu 60 min. Brazillian Jiu-jitsu
1.5 Mile run 1.5 Mile run 1.5 Mile run
Day 7 Rest Day 7 Rest Day 7 Rest

Introducing the S&C Theory Page

When it comes to exercise in the fire service, the varying theories are no less unique than the individual firefighters themselves.  The necessity for individuality in strength and conditioning programs creates a unique challenge for fire departments who are trying to come up with standardized methods for ensuring health, wellness, and fitness among their ranks.  It can be difficult to convince anyone, especially a firefighter, that what he or she is doing, or not doing, is at best inefficient and possibly counterproductive; it is even more challenging to get an entire station, battalion, or department to get on the same page. I believe that the department’s big picture view of this issue has to start with the selection of candidates and continue with education and performance testing through the academy and probation, and finally foster a healthy environment for the firefighter’s entire career. But since we are not starting a brand new fire department with a massive budget and forward thinking managers I will begin here and now with a few ideas of how to approach exercise from the injury prevention perspective. In my experience attacking fitness in this way helps to straighten out a few of the “individual needs” issues and will give you your best chance at a long, injury free, career and post-retirement golfing for years to come.

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