HotShotFitness

  • HF Program Overview
    • Step 1 – Goal Setting
    • Step 2 – Baseline Testing
  • Hiking
    • Hotshot Hiking Guide
    • Hotshot Hiking Guide Part 2
    • The Hotshot 500
    • DIY Hotshot Hiking Training Pack
    • Urban Hiking
    • How to Train for the Pack Test
  • Strength Training
    • Hotshot Workout
    • Yoga For Firefighters
    • CrossFit
  • A Career in Fire
    • How To Get a Job on a Type 1 Hotshot Crew
    • Current Fire Job Postings
    • Post a Job on Hotshot Fitness!
    • Hotshot Training Crews
  • Interviews
  • Gear Store
  • Running
    • Intro to Running
    • Warm Up Routine
    • 16 Week Running Plan | Week 1 -8
    • 16 Week Running Plan | Week 9 – 16
    • 3 Tricks for Staying Motivated on a Run
    • Interval / Sprint Training
    • Hills
    • Distance Training
    • Events
  • Nutrition
  • Injury Prevention
    • The Hotshot Fitness Rehab Kit
    • DIY Cold Pack
  • Home
  • About Us
  • Testimonials
  • Friends of Hotshot Fitness
  • Contributors
  • PRESS
  • CONTACT US
  • Cart
  • Checkout
  • Find a Hotshot Crew
Home Interval / Sprint Training

Interval / Sprint Training

Interval Training

…is miserable. But incredibly important.

Exercises:

Telephone Poles

Great if you live in an area that still has them… Jog at a slow pace for 2 miles, then run at 80% between two poles. Slow jog to the next pole then pick it back up to 80%. Do 6 of these. Then sprint the last one. Slow jog home. Gradually build up (two poles, three poles, four poles, etc).

Track Laps

Pyramid workout. Run a 200m(half way around the track) jog for 200m, run 400m (once around the track) jog 400m, run 800m (twice around the track) jog 800m, run 400m, jog 400m, run 200m, jog 200m. Die. If you’re feeling spunky still, get on the football field and do a 100yd sprint, a 50 yard sprint, and a 20 yard sprint.

Donkey Kongs

Find a multi-level parking garage with two stairwells. Run up first flight of stairs, run across the first level to the far stairway, sprint up the stairs, jog across the parking lot to the other stairway repeat till you get to the top – return down the same staircase to the ground level – repeat till legs are in agony. For the first go around on a 4-level parking structure shoot for 5. Gradually increase by one set as quickly as possible.

Suicides

Used by basketball coaches to weed out players and build up endurance. On a basketball court, start at the baseline (underneath the basket). Sprint to the foul-line, touch it, return to the baseline. Without stopping, sprint to the half-court line, touch it, return to the baseline. Sprint to the far foul-line (75% of the court’s length) touch, return. Sprint to the far baseline, touch the line, and return. That’s one. Complete 4.

Suicides can also be done on soccer fields (replace foul-line with the 18 yard penalty box), football fields, and even in parking lots.

Holy Sh*ts

Anerobic conditioning at its most miserable. These are simple. Pyramid-based. You run as fast as you can for 30 seconds. 1 minute. 1:30. 2 minutes. Then back down- 1:30, 1 minute, 30 seconds for seven total sprints. As you improve, and your lactic threshold increases, work up to 4 minutes. It’s hell, but it teaches your body to function without oxygen. Do a warm-up jog for 10-15 minutes before starting the sprints. Then finish the workout with another 10-15 minute cool down jog.

Push-Up Run

This is a “fun-run.” Lots of hotshot crews like to do “Ball-Runs.” Twenty guys run in a line while a basketball is passed back down the line. When the last guy catches the ball, he must sprint to the front of the line. If anybody drops the ball, the crew gets down for 20 pushups. Sadistic Captains have been known to intentionally drop balls quite often. Simulate this training run by incorporating sets of twenty push-ups in between sprints on Hill workouts, Holy Shits, Suicides, Donkey Kongs, and Telephone Laps. Misery? You bet. Will it make you stronger? Damn right.

Aug 31, 2014Mike

Leave a Reply Cancel reply

Recent Posts
  • Product Review – Born Tough & Elite Sports Gear
  • Wildland Firefighter Health and Behavior Study
  • Captain Brian Hughes, Arrowhead Hotshots, Killed on the Ferguson Fire
  • Hey Mr. Green Fancy Pants – The Jockey #ShowEm Campaign Wants to Hear YOUR Story!
  • The Effects of Stretching on Performance
@HotshotFitness
Recent Comments
  • Henrik on How To Get a Job on a Type 1 Hotshot Crew
  • Charles Palmer on Find a Hotshot Crew
  • Mike on How to Train for the Pack Test
  • Dreaforce on How to Train for the Pack Test
  • Mike on Find a Hotshot Crew
Archives
  • May 2021
  • July 2020
  • August 2018
  • July 2018
  • January 2018
  • November 2017
  • September 2017
  • May 2017
  • January 2017
  • December 2016
  • November 2016
  • September 2016
  • August 2016
  • June 2016
  • May 2016
  • December 2015
  • August 2015
  • July 2015
  • August 2014
Categories
  • Mind & Body
  • Product Reviews
  • Running
  • Uncategorized
Footer Sidebar 1

Drop a widget on "Footer Sidebar 1" sidebar at Appearance > Widgets page.

Calendar
July 2022
M T W T F S S
 123
45678910
11121314151617
18192021222324
25262728293031
« May    
Forums
  • General Forum
  • Introduction to the Forum
  • So There I was…Tall Tales From The Fireline
  • Training Advice
Archives
2015 © Hotshot Fitness