{"id":16779,"date":"2011-04-21T18:34:17","date_gmt":"2011-04-21T23:34:17","guid":{"rendered":"http:\/\/artofmanliness.com\/?p=16779"},"modified":"2023-09-10T16:52:39","modified_gmt":"2023-09-10T21:52:39","slug":"hero-training-the-lift-an-object-off-someone-in-distress-workout","status":"publish","type":"post","link":"https:\/\/beta.artofmanliness.com\/health-fitness\/fitness\/hero-training-the-lift-an-object-off-someone-in-distress-workout\/","title":{"rendered":"Hero Training: The Lift an Object Off Someone in Distress Workout"},"content":{"rendered":"

\"FirefightersEditor\u2019s note: This is a guest post from Chad Howse.<\/a> For this series on hero training, every other week Chad will give Art of Manliness readers a workout based on building the strength and fitness needed to tackle a heroic task. Even if you never have to step in to save the day, it\u2019s just a fun way to focus on functional fitness and motivate yourself to get in shape.<\/em><\/p>\n

Maybe an earthquake buries your wife in rubble. Or you’re hiking and a falling rock pins your friend’s leg. Maybe as you’re trying to get out of a burning building, a beam falls on top of your buddy. As your friend or loved one lies there in danger, will you helplessly be pulling on the fallen object, unable to budge it? Or will you be able to come to their rescue by lifting the object and freeing them?<\/p>\n

During this series we’ve been building the strength, speed and endurance required to be able to come through if we\u2019re ever needed. Think of these skills and these workouts like they\u2019re insurance policies with immediate benefits.<\/p>\n

\"Alfred

Don’t let Alfred’s genteel appearance fool you; this man definitely has some serious lifting power. How else did Bruce Wayne escape from under that beam when his mansion burned down?<\/p><\/div>\n

For this workout we\u2019re going to be focusing on pure lifting power. While you might think about your arms <\/em>when it comes to lifting, true lifting strength comes from your legs.<\/em> So we’re going to be concentrating on two powerful exercises: the deadlift and the hack squat.<\/p>\n

For the deadlift, we\u2019re going to be using a lower rep count and lifting a heavier weight. This will improve our power more than anything. But be sure to use proper form as it\u2019s easy to injure yourself with the heavier weight.<\/p>\n

For the remainder of the workout we\u2019re going to be doing a challenge workout to improve our muscular endurance.<\/p>\n

Workout<\/strong><\/h3>\n

Deadlifts \u2013 5 sets of 3 reps (heavy)<\/p>\n

Challenge Workout<\/h3>\n

30 repetitions per exercise. Complete  the reps and exercises consecutively while taking minimum rest periods.<\/p>\n

1. Hack Squat<\/p>\n

2. Kettlebell Swings<\/p>\n

3. Chin-ups<\/p>\n

4. Med Ball Slams<\/p>\n

5. Alternating Push-ups<\/p>\n

6. Military Press<\/p>\n