In the last episode of the Firefighter Challenge Series, the Hussien, Ryan, and Trevor provide you with various ways to integrate training principles and testing methods into your physical fitness and performance initiatives. For competitive athletes, this episode will discuss methods of preparation techniques, timelines, and testing or measurement considerations. For the non-competitive (specifically FF challenge) operator, this episode will discuss possible job-simulation testing and job-specificity training integrated into your physical fitness training schedule. Overall, this episode brings together the aspects of significance and impact, areas to consider regarding challenge analysis, and how to incorporate the challenge into your life as an operator.   Markers: 0:00 Introduction, Recap of other episodes, and Overview 1:35 Impact that FF Challenge and physical ability testing has on the fire community 2:15 Significance of breaking down the course as a coach and finding measurements 4:00 Preparation for FF Challenge as an athlete 6:45 Tasks or Initial Approach to Program Design and Exercise Implementation 12:55 Training on the course 17:40 Job-Simulation / Physical Ability Testing for non-competition purposes 22:35 Initial tests you can do tomorrow for baseline measurements 25:06 Foundation of fitness 26:05 Preparation timeline 28:15 Closing remarks   Host: Hussien Jabai, MS, CSCS, TSAC-F, CPT Website: www.jabaiperformancetactical.com Contact: [email protected]   Guest Speaker 1: Trevor Fera Contact: [email protected]   Guest Speaker 2: Ryan Provencher Website: www.firefighterpeakperformance.com Contact: [email protected]  

Part 2 of 3 of the Firefighter Combat Challenge Series, host Hussien Jabai is joined by 5-time Firefighter Challenge World Champion Trevor Fera of Fit Firefighter and Ryan Provencher of Firefighter Peak Performance. In this episode, these three discuss, breakdown, and analyze the Firefighter Challenge course, with the tasks associated. In doing so, we align the science with the self-experience of Trevor Fera, while also discussing common practice, areas of concern in the field, and lessons learned. All three professionals join in dialogue to piece together different aspects of the course, building justification for action, for application,... brought to you in the next episode, part 3 of the series. Markers: 00:00 Introduction 01:15 Firefighter Combat Challenge Tasks (revisited) 02:48 Observation of the Course (Overview - Ryan Provencher) 04:30 Self-Perception of Course (Trevor Fera) 08:40 Energy Systems (Hussien Jabai) 14:09 Measurements (Ryan Provencher) 15:60 Foundation of Attributes 16:25 Baseline Fitness to Course Performance 17:25 Lactate Threshold (Hussien Jabai) 19:30 Movement Patterns and Components on the Course (Ryan Provencher) 21:25 Tasks training for course (Trevor Fera) 23:35 Lessons learned and areas of concern 24:42 Measurements that individuals could implement (Ryan Provencher) 29:02 Closing Remarks and Words of Wisdom   Host: Hussien Jabai, MS, CSCS, TSAC-F, CPT Website: www.jabaiperformancetactical.com Contact: [email protected]   Guest Speaker 1: Trevor Fera Contact: [email protected]   Guest Speaker 2: Ryan Provencher Website: www.firefighterpeakperformance.com Contact: [email protected]

Welcome to Part 1 of 3 of the Firefighter Challenge Series, host by Hussien Jabai and joined by competitor and record holder Trevor Fera of Fit Firefighter. In this episode we will provide an overview and introduction into what the Firefighter Challenge is and the tasks involved in the competitive event. Jabai and Fera discuss the mentality and physicality required to compete in the event, while also discussing obstacles that athletes and teams may face when aspiring to attend/participate. Fera will also share his start into the space, aspects of getting involved, and experiences, wisdom, and lessons learned during his journey.     Time Stamps: 00:00 Introduction 02:30 Trevor Fera 03:50 Firefighter Challenge Overview and Trevor’s Journey 05:35 Firefighter Challenge: Tasks 07:30 Competition vs Non-Competition Testing 08:35 Training focus for Trevor; Reflection and Recognition 10:50 Coaching and Inspiring Racing Participation 12:00 Team Formation, Adherence, and Event Organization 14:30 Challenge Scheduling 16:20 Why do you compete? 17:55 Evolution of Racing 19:55 Tactical Athlete 21:45 Awareness and Involvement 23:30 Last Remarks – Words of Wisdom and Lessons Learned   Trevor Fera Biography: Fit Firefighter Inc. Founder Firefighter Challenge: 5 Time World Champion Firefighter Challenge and 2 Time World Record Holder Career: 20 Years Fire Service Experience (Wild Land Firefighter, Firefighter (Sudbury Fire Dept.), Acting Captain (Sudbury Fire Dept.) Diploma of Fire Service Career Preparation Diploma of Fire Service Career Practical NFPA 1001 Firefighter Instructor Firefighter     Challenge Tasks: Description: Wearing “full bunker gear” and self contained breathing apparatus, pairs of competitors race head-to-head as they simulate the physical demands of real-life firefighting. Performing a linked series of five tasks including running up a 5-story tower, hoisting, chopping, dragging hoses and rescuing a life-sized, 175lb. “victim” they race against themselves, their opponent and the clock.   The Start: Competitors will be donned with SCBA and ushered onto the course. Competitors may have their hands on the Hi-Rise Pack. The start commands are "Ready, Go". Competitors must wait for the "Ready, Go" command; an early start may result in a restart or a 2-second false start penalty. Each event must be performed in the order specified below. Task 1: Stair Climb The first event is the stair climb with Hi-Rise Pack. The Hi-Rise Pack is a 4-foot bundle of 4-inch hose weighing 42 pounds. This is carried on the outside shoulder when moving up the stairs and must be deposited completely in or on the box on the top floor of the tower (40 ft., 6 flights, 60 steps). Missing the box constitutes a 2-second penalty. No part may touch the deck of the tower. A 2 second penalty is assessed if any part of the Donut Roll is touching the tower platform. The hose load must stay on the platform or the competitor is disqualified. When ascending the tower handrails may be used. Steps can be taken one at a time or in multiples on the way up. When descending handrails and steps must be used. Failure to touch each step on the way down will result in a 2 second penalty per infraction. Task 2: Hose Hoist A 45 lb. donut roll of hose and 5/8" kern-mantle rope are used. Competitors 5'6" and under are allowed to stand on the Hi Rise pack (no penalty will be given to these competitors). The Donut Roll must be hauled (usually hand over hand motion) up to the top landing of the tower, lifted and placed in the box on the top of the tower. Missing the box will result in a 2 second penalty. The donut roll must remain in or on the box. No part may touch the deck of the tower. A 2 second penalty is assessed if any part of the donut roll is touching the tower platform. The donut roll must stay on the platform or the competitor is disqualified. A fallen donut roll may not be retrieved. Task 3: Forcible Entry The forcible entry evolution utilizes a chopping simulator. Using a 9 lb. shot mallet provided. The competitor moves the beam completely past the decal. Once this task is complete the competitor must place the hammer on the designated 4' x 4' area. If the hammer does not stay on the 4' x 4' area a 2 second penalty is given. Task 4: Hose Advance Competitors then run as fast as he/she can around the hydrants a distance of 140 ft. then shoulders the nozzle end of a fully charged 1 3/4 hose line then drags it 75 ft. Once the nozzle crosses the 75 ft. mark, the competitor opens the nozzle, hits the designated target with the stream of water, shuts the nozzle and places it on the ground. If the nozzle is not shut before it is placed down, the competitor must go back and close it. Failure to do so results in a 5 second penalty. If the target is missed a 2 second penalty is assessed. Once the hose advance is complete the competitor moves towards the final task, Victim Rescue. Note: if the nozzle opens again after it hits the ground, there is no penalty and the competitor can continue. Task 5: Victim Rescue A 175 lb. mannequin must be dragged backwards a distance of 100 ft. Carrying the mannequin in your arms or over your shoulder is not permitted. The mannequin must not be grasped by its clothing or appendages. Time stops when the competitor and mannequin cross the beam at the finish line with the mannequin’s feet completely crossing the blue line. Firefighter Challenge: http://firefighterchallenge.com/   RIT Team Radio Facebook: https://www.facebook.com/groups/807779547418871/ Host: Hussien Jabai Website: www.jabaiperformancetactical.com   Guest Speaker: Trevor Fera Contact Email for Trevor Fera: [email protected]   Visit the podcast page at: https://jabai-performance.mykajabi.com/podcasts/r-i-t-team-radio-2?_gl=1%2A1b1utxm%2A_gcl_aw%2AR0NMLjE2Nzk1MzU4MjcuQ2p3S0NBaUFqUHlmQmhCTUVpd0FCMkNDSW1CTXFoNjh2VW1fcjVocnljOHQwN0pKY0UybEtKMV9RV2VzSW9YUmtuQUFDdF96aWVfYmxob0M0b1FRQXZEX0J3RQ..  

In part 3 of the 3 part series to Flexibility and Mobility, Hussien Jabai and Ryan Provencher begin to piece together the application of suggestions, guidelines, and science behind movement preparation, general health, and injury mitigation. In this episode, you will hear about constructing a morning mobility routine, pre-workout preparation warm-up, and post-workout cool down. You will also learn how to organize and strategize your approach to implementing these routines and scheduling out your work week.   Markers 0:00 Introduction 3:15 Morning routine 11:15 Dynamic warm-up (prep to train) 15:16 Strategic scheduling/programming for firefighters (sample schedule) 20:00 Foam rolling (myofascial release) 22:40 Flexibility and Range of Motion 28:15 Cool down (post workout stretching) 31:35 Sample workout 36:35 Weekly planning 41:15 TAC 10 Program 43:00 Resources and Guides 44:55 Recap Primary Resources: TAC 10 Movement Preparation Program: https://www.jabaiperformancetactical.com/tac10 Simple Tools: https://firefighterpeakperformance.teachable.com Additional Resources: Gold Medal Bodies: https://gmb.io The Ready State: https://thereadystate.com Kinstretch: https://kinstretchwithbeard.vhx.tv GoWod: https://www.gowod.app Precision Movement: https://www.precisionmovement.coach TriggerPoint: https://www.tptherapy.com/how-to-videos   RIT Team Radio Facebook: https://www.facebook.com/groups/807779547418871/ Host: Hussien Jabai Website: www.jabaiperformancetactical.com Guest Speaker: Ryan Provencher Website: www.firefighterpeakperformance.com Visit the podcast page at: https://jabai-performance.mykajabi.com/podcasts/r-i-t-team-radio-2?_gl=1%2A1b1utxm%2A_gcl_aw%2AR0NMLjE2Nzk1MzU4MjcuQ2p3S0NBaUFqUHlmQmhCTUVpd0FCMkNDSW1CTXFoNjh2VW1fcjVocnljOHQwN0pKY0UybEtKMV9RV2VzSW9YUmtuQUFDdF96aWVfYmxob0M0b1FRQXZEX0J3RQ..  

Flexibility and Mobility (Part 2 of 3) Featuring Hussien Jabai and Ryan Provencher.   In part 2 of the 3 part series for Flexibility and Mobility, Hussien Jabai is joined by Ryan Provencher to recap on the impact that flexibility/mobility has on firefighting and to introduce findings within research that share interesting principles of intervention application. Jabai and Provencher share the importance that mobility has when considering the principles of joint structure and function and how research findings can assist you in understanding the role that a hollistic and movement-oriented approach has on preparation and longevity of health.  

In episode 12, Hussien Jabai is joined by Ryan Provencher to discuss the significance and impact that flexibility and mobility has on firefighting and the fire service as a whole. During the podcast, Jabai and Provencher define the difference between the terms flexibility and mobility, outline why flexibility and mobility is important, and prepare you for the upcoming research and evidence-based recommendations for integrating flexibility and mobility into your daily life.

In episode 11 of R.I.T. Team Radio, “Simple Tools”, host Hussien Jabai is joined by Ryan Provencher to discuss simple tools and resources that firefighters can apply to their training for longevity of health and wellness. This episode will provide an overview of strategies for alternative methods of training and equipment into the physical fitness regiment of firefighters. This episode will also illustrate potential benefits for using alternative/nontraditional methods, implementation of programming based on movement pattern versus muscle groups, various progression tactics for exercises, and diverse equipment usage.

In episode 10, Cardiovascular Fitness, host Hussien Jabai is joined by TSAC practitioner and career firefighter Jim McDonald to discuss the implementation of cardiovascular fitness training into the fire and rescue setting. McDonald identifies the importance of cardiovascular health, how the component of fitness applies to the fireground, and way to integrate it into your physical training problem. The episode will leave both practitioners who work with the tactical community and the operator food-for-thought on application of cardiovascular fitness into a tactical strength and conditioning program.

In episode 9, Allostatic Load and the Career Timeline, Hussien Jabai is joined by Ryan Provencher to define allostatic load as it corresponds to the field of fire and rescue. The professionals discuss how allostatic load shifts throughout the career of personnel, drifting between the components of physical training load, occupational load, and lifestyle behavior load. In the episode, the two then discuss various mitigation and management strategies to help personnel maintain longevity of health throughout their careers.

In episode 8, "The Recovery Standard Project," Hussien Jabai is joined by Dr. Michael Oldham of the Texas A&M University - Commerce Health and Human Performance ROARHP Lab to discuss tactical research efforts. Jabai and Oldham share background behind the project, transition to current ambitions, and on-going efforts in utilizing Whoop to drive agency/administration level decisions.