Athletes’ Performance Methodology Sustainable Training Methods: Optimizing Performance and Injury...

Athletes’ PerformanceMethodology

Sustainable Training Methods: Optimizing Performance and Injury

Prevention for Firefighters

Why Should Firefighters Train?

In 2003 88,500 firefighters suffered an injury while on duty (Firefighter Injuries for 2003. NFPA Journal. 2004;1:56–78.)

44% of all U.S. firefighters have suffered from sprains or strains while on duty (U.S. Fire Administration. Topical fire research series. 2001;2:2–22.)

How Should Firefighters Train?

Movement Based Programming That Matches The Demand Of Their

World

Should Firefighters be considered Athletes?

YES!YES!

The Question Is How Do The Question Is How Do We Train Like One?We Train Like One?

Athletes’ Performance MissionAthletes’ Performance Mission

To provide the finest performance methods, specialists, and facilities seamlessly integrated to efficiently and

ethically enhance our athletes’ performance.

Athletes’ Performance GoalsAthletes’ Performance Goals

Relationships & ResultsRelationships & Results

• Culture• Equality - One Team• Sport Science As Foundation• Seamless Integration• Individualized Approach

Performance Themes- Performance Themes- Sport & LifeSport & Life

Performing in Sport or LifePerforming in Sport or Life

PERFORMANCE

Life

CORE FUNDAMENTALSTo

In

COREFUNDAMENTALS MINDSET

EVALUATION

RECOVERY

NUTRITIONMOVEMENT

EDUCATIONEVALUATION EDUCATION

CORE FUNDAMENTALS

PREHAB

PERFORMANCE POWER

NUTRITION

REHAB

REGENERATION

MOVEMENTSKILLS

ESD

PERFORMANCE

PHYSICIANS

Firefighter REHAB

PEER FITNESS TRAINER

PHYSCOLOGY

METABOLIC

REGEN & RECOV

NUTRITIONIST

Injury Prevention

Movement

STRENGTH

CONSULT

MEALS

ORTHOGENERAL

NEURO

CHIRO

P.T.

CONFIDENENCE

INJURY

SPORT

ENDURANCE

LACTIC THRESHOLD

VO2 MAX

AIS

MASSAGEHYDROTHERAPY

SUPPLEMENTATION

Movement MindsetMovement Mindset

Fitness Body Building Power Lifting Olympic Lifting

Finite

InfiniteMulti-Dimensional

ChaoticRandom

One Dimensional

Fire/EMS

Life Is MovementLife Is Movement

A firefighter specific prescription of progressive, integrated multi-joint, multi-planar, propriceptively enriched, movements at various loads and speeds.

Functional Training –“Preparing like you

move!”

Our Goal Is To Provide A SUSTAINABLE Our Goal Is To Provide A SUSTAINABLE Training System That Is SCALEABLE Training System That Is SCALEABLE

Across All Fire DepartmentsAcross All Fire Departments

ImplementationImplementationTraining System ComponentsTraining System Components

Evaluation Planning Training Program

Prehabilitation/Pillar Strength Movement Preparation Movement Skills Strength Energy System Development Regeneration/Recovery

Evaluation: Functional Movement ScreenEvaluation: Functional Movement Screen

GOALS of FMS Determine Potential Problem

Areas Prevent Injuries Increase Functional Training Increase Performance

Efficiency

Courtesy of Capt. Mike Contreras, OCFA

How Do You Assess Movement?How Do You Assess Movement?

Screen #1: SquattingScreen #1: Squatting


Screen #2: SteppingScreen #2: Stepping


Screen #3: LungingScreen #3: Lunging


Screen #4: ReachingScreen #4: Reaching


Screen #5: Hamstring/Hip Flexor ROMScreen #5: Hamstring/Hip Flexor ROM


Screen #6: PressingScreen #6: Pressing


Screen #7: Rotation ControlScreen #7: Rotation Control


Supporting Research: FMS in the Supporting Research: FMS in the Fire Service Fire Service

433 fire fighters

Improve flexibility, strength and FMS scores through a training program

Reduced time loss due to injuries by 62%

Reduced the number of injuries by 42%

Title J Occup Med Toxicol. 2007; 2: 3. Published online 2007 April 11. doi: 10.1186/1745-6673-2-3.PMCID: PMC1865378Copyright © 2007 Peate et al; licensee BioMed Central

Information Gained From The FMS Allows Us Information Gained From The FMS Allows Us To Develop Optimal Movement Based To Develop Optimal Movement Based

Programs For FirefightersPrograms For Firefighters

Firefighter Abilities + Movement Demands =Firefighter Abilities + Movement Demands =

Specialized Training ProgramSpecialized Training Program

How Do We Develop Proper Movement?How Do We Develop Proper Movement?

Developing Firefighter Specific Movement Skills Developing Firefighter Specific Movement Skills

How Can We Support These Movement How Can We Support These Movement Demands In The Weight Room?Demands In The Weight Room?

Strength-Power TrainingStrength-Power TrainingMethodology MindsetMethodology Mindset

Getting away from traditional strength training Training body parts Single joint movements

Strengthening movement Movement Patterns Multiple joint movements

Weekly Schedule:Weekly Schedule:Balancing The Splits - 3/4 KellyBalancing The Splits - 3/4 Kelly

Shift Off Shift Off Shift Off Off

Total

Body -Bilateral

Total Body-unilateral

Lower Push/Upper/Pull/Rot.

Lower Pull/UpperPush/Rot.

Movement Based Program DesignMovement Based Program Design

To sustain efficient MOVEMENT and STRENGTH, we need to develop a strong

cardiovascular base and VO2

Common goals of performing cardiovascular Common goals of performing cardiovascular training are:training are:

To improve performance in work, life and sports.

To improve health by reducing cardiovascular risk factors (i.e. body composition, blood lipid profile, blood pressure, etc.).

To reduce mental anxiety. Weight Management

http://wellamerica.net Generated: 23 August, 2008, 17:10

Performance Guidelines For FirefightersPerformance Guidelines For Firefighters

VO2 Max (ml/kg/min) VO2 Max (ml/kg/min) 1.5 Mile Time (Min:Sec) 1.5 Mile Time (Min:Sec) Description Description

50+ (Optimal) Under 10:20 Capable of sustaining the most arduous firefighting activity tasks indefinitely with ample margin of reserve.

46 – 50 (Recommend) 10:20 – 11:29 Capable of sustaining the most arduous firefighting tasks for a prolonged duration with reasonable margin of reserve.

40 – 45 (Marginal) 11:30 – 13:14 Capable of sustaining the most arduous firefighting tasks for several minutes with a near maximal effort.

<40 (Inadequate) Over 13:15 Aerobic capacity insufficient to sustain the most arduous firefighting tasks such as stair climbing for more than 3 minutes.

The Origin of Dr. Haskell’s FormulaThe Origin of Dr. Haskell’s Formula

“I’ve kind of laughed about it over the years,” Dr. William Haskell (developer of 220-age heart rate formula) said. “The formula,” he said, “was never supposed to be an absolute guide to rule people’s training. But,” he said, “it’s so typical of Americans to take an idea and extend it beyond what it was originally intended for.”

- The New York Times 4/24/01

Where did it come from?Where did it come from?

The Old Thought Process…The Old Thought Process…

Peak VO2Peak VO2

The amount of oxygen the body uses duringexercise. This number is expressed in milliliters

per kilogram of body weight per minute (ml/kg/min). The higher the number the greater

the potential. Close to 95% MHR?

( OXYGEN CONSUMPTION)( OXYGEN CONSUMPTION)

Top of HR zonesTop of HR zones

The Correct Thought Process…The Correct Thought Process…

Customized Program Based On YOUCustomized Program Based On YOU

Recovery And Regeneration Are The Key Recovery And Regeneration Are The Key To Any Sustainable ProgramTo Any Sustainable Program

RESTREST

ADAPTATIONADAPTATION

WORKWORK

RECOVERYRECOVERYCYCLECYCLE

Foam RollingFoam RollingPicture courtesy of Captain Mike Contreras, OCFA

Decreased WC Costs Decreased Medical Retirements Decreased Time Off Decrease Top 4 Injuries

Back Shoulders Knees Cardiac

How Do We Know The System Works?How Do We Know The System Works?


How Can We Integrate The AP System How Can We Integrate The AP System Into A Fire Department?Into A Fire Department?

Integration Level 1Integration Level 1

On-Site Athletes’ Performance Firefighter Mentorship Fire Department sends 10-15 strategic

individuals who will be in-charge of the implementation and integration of training system

Firefighters will go through a 3-day intensive training period to learn the AP Firefighter training system


Begin Off-Site Integration Into All Stations Wellness director will correspond with AP to

begin integrating the basic levels of the system into their departments

Example: Station visits to teach a 15min prehab/movement

prep routine


Off-Site Athletes’ Performance Firefighter Mentorship 1-3 AP coaches will run an off-site mentorship

for 50-100 firefighters at the wellness facility or designated location

This will be done in conjunction with the firefighters who attended the initial on-site mentorship This will allow for continued learning and solidify

their knowledge and coaching abilities


Correspondence and Communication Between AP and Fire Department Constant communication and follow-up

sessions will be scheduled to ensure full integration

Manuals and Coreperformance.com access will also be included to support continued education

THANK YOU…ANY QUESTIONS?THANK YOU…ANY QUESTIONS?

"Train Like Your Life Depends On It, It Just Might""Train Like Your Life Depends On It, It Just Might"

www.coreperformance.com

Access Code- AP-MENTOR

Mentorship Program- www.athletesperformance.com

To Learn More…To Learn More…

Athletes’ PerformanceAthletes’ Performance

Mentorship Program Information

www.athletesperformance.com

Athletes’ Performance Methodology Sustainable Training Methods: Optimizing Performance and Injury...

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