Train Like a Wildland Firefighter, Workout 5: “Brick by Brick”

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MTNTOUGH Fitness Lab views and treats its Bozeman HQ location as a true R&D facility. Designing, testing, redesigning, and testing again training programs on some of the world’s most dedicated mountain hunters, first responders, wildland firefighters, and active-duty military members. The true filter is if their athletes see improved performance on the mountain, or in their profession, over the long term—not in the gym. Then the programs go online for the entire MTNTOUGH community, but not before they are revised a final time. The final revision is a psychological review, making sure the overall program is building their athletes’ mental toughness, their grit, and their ability to preserve.

 

“One thing that our first responder athletes are keenly aware of, is that nothing worthy is ever accomplished alone. They all want to be assets to their teams & departments…not liabilities or risks. To be assets they need to become balanced, physically, mentally and spiritually. This balance requires a strong foundation of strength, power, stamina, and flexibility but it also requires the skills to think when you are tired, to calm your mind and solve problems under extreme stress, and to seek the most challenging opportunities.”

 

You might be able to run for miles but struggle under the weight of a heavy pack. You may be strong as an ox but lack the muscle endurance required for the multiple days in the backcountry. This week’s workout in our ongoing series with MTNTOUGH, entitled “Brick by Brick,” is designed to help you become a more balanced athlete. The repeated pendulum lunges will make you want to throw in the towel, but they will test you psychologically. Stick with it.


BRICK BY BRICK

THE WARMUP

High Knees – 30 sec
Butt Kicks – 30 sec
World’s Greatest Stretch – 30 sec
Overhead Lunge – 30 sec
Walk Out Push-ups – 30 sec
Lateral Lunge – 30 sec
Floor Wipers – 30 sec

 

THE WORKOUT

THE BUY IN:
COMPLETE 3 ROUNDS OF THE FOLLOWING

1. 10 PACK OVERHEAD SIT-UPS
2. 20 SIDE PLANK FLY’S (10 RIGHT, 10 LEFT)
3. 30 PACK FLUTTER KICKS (15 PER SIDE)

THEN MOVE TO YOUR DESCENDING LUNGE LADDER:
COMPLETE 3 ROUNDS OF THE FOLLOWING

1. 20 PENDULUM LUNGES WITH PACK AND RACKED WITH DUMBBELLS
2. 20 PENDULUM LUNGES WITH PACK NO DUMBELLS
3. 20 PENDULUM LUNGES RACKED WITH DUMBBELLS NO PACK
4. 20 PENDULUM LUNGES BODYWEIGHT ONLY

(NO REST BETWEEN LUNGES AND ROWS)

5. 15 PACK BENT OVER ROWS
6. 15 BENT OVER LATERAL FLYES
7. 15 SUPERMAN PRESS

(ALL LUNGES ARE 10 PER RIGHT LEG, 10 PER LEFT LEG ALTERNATING)

TIME: 10 TO 20 MINUTES
PACK WEIGHT: BEGINNER: 40lbs INTERMEDIATE: 50lbs ELITE: 60lbs
DUMBBELL WEIGHTS: BEGINNER: 10lbs INTERMEDIATE: 20lbs ELITE: 30lbs

 

10 PACK OVERHEAD SIT-UPS

PackOHSitUps

20 SIDE PLANK FLY’S (10 RIGHT, 10 LEFT)

SidePlankFly

30 PACK FLUTTER KICKS (15 PER SIDE)

PackFlutterKick

20 PENDULUM LUNGES WITH PACK AND RACKED WITH DUMBBELLS

PENDULUM LUNGES WITH PACK & DUMBBELLS

20 PENDULUM LUNGES WITH PACK UNLOADED

PendLungesPackUnloaded

20 PENDULUM LUNGES RACKED WITH DUMBBELLS NO PACK

PendLungesRackDumbells

20 PENDULUM LUNGES BODYWEIGHT

PendLungesBody

15 PACK BENT OVER ROWS

PackBentOverRow

15 BENT OVER LATERAL FLIES

BentOverLateralFlies

15 SUPERMAN PRESS

SupermanPress

 


MTNTOUGH Fitness Lab has established itself as the elite source for improving mental toughness, physical preparation, and performance research for the backcountry and tactical athlete…And they have assembled an impressive team for this task, including backcountry hunter Dustin Diefenderfer, Alex Fichtler (Former US Navy SEAL), Ara Megerdichian (US Army Ranger and former West Point Instructor), and mountain training legend Jimmy Alsobrook. You can access all MTNTOUGH online training programs via your phone, tablet, or desktop including their six week no gear, no gym, bodyweight only program the MTNTOUGH 45-70.

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