Many wildland firefighters work 72-hour shifts, which include hiking over rugged terrain with a pack that can weigh up to 90 pounds, explains former wildland firefighter Katy Luetke, a certified strength and conditioning coach for the California Department of Forestry and Fire Protection. And these firefighters need to be in shape nearly all year: Luetke says that while fire season in California used to last from June to October, it now runs from April through the end of December, thanks to drought conditions exacerbated by climate change.听鈥淵our ability to endure a season is very much dependent on both your endurance听and your strength,鈥� she explains. 鈥淭he combination of those two factors is work capacity.鈥�

The Workout

Luetke keeps her team fit for duty with moves like the ones below. She suggests starting with a ten-minute warm-up (she likes Turkish get-ups), followed by stretching. Cycle through the entire sequence three times, resting only as needed. You鈥檒l need a moderate weight, a heavy weight, a pull-up bar, a rope, and a sandbag鈥攆eel free to improvise, though, using whatever household items you have. Luetke recommends completing the workout two to four times a week.

The Moves

Reverse Goblet Lunges

What it does: Targets the lower body and core

How to do it: Using both hands, hold a medium-weight kettlebell (or dumbbell, cinder block, or whatever you have) to your chest. Stand with your feet hip-width apart, parallel to one another.

Engaging your core, take a big step back with your right foot, bending your right knee. At the same time, bend your left knee to about 90 degrees, making sure it doesn鈥檛 go past your left toes. At the bottom of the movement your right knee should graze the floor. Engage your left glute to stand, stepping your right foot forward to return to your starting stance. Alternate sides for a total of 16 reps.

Make it easier by using bodyweight, or increase the intensity by adding more weight.

Push-Ups

What it does: Develops the chest, shoulders, triceps, core, and shoulder stabilizers

How to do it: Start by getting on all fours on the floor. Keep your wrists directly under your shoulders to make the move more challenging, or take a wider stance to make it easier. Extend your legs so that your knees are straight and your weight is distributed through your palms and your toes.

Retract your shoulders, engage your core, and bend your elbows to bring your chest down to the point where it grazes the floor. Straighten your elbows to return to the starting position. Maintain a neutral neck position throughout. Perform ten to 25 reps.

Need to dial down the intensity? Rest your weight on your knees instead of your toes. To make it harder, set a weight plate on your back or wear a weighted vest or backpack with something substantial inside. To avoid injury, progress gradually. Start with five pounds; once you can complete the higher end of the rep range with good form, increase the weight by another five or so pounds.

Pull-Ups

What it does: Strengthens the back, arms, and shoulders

How to do it: Start under the pull-up bar with your arms fully extended overhead. Grip the bar with your hands about shoulder-width apart using an overhand grip (palms facing away from you). If you鈥檙e still mastering the move, Luetke suggests starting with a mixed grip; use an overhand grip in one hand and an underhand grip (palms facing you) in the other. If you need to modify it further, use an underhand grip and do chin-ups instead鈥攁 chin-up involves the same exact movements as a pull-up; the only difference is your grip, which makes it easier.

For both chin-ups and pull-ups, retract your shoulders, engage your core, and bend your elbows to about 90 degrees, bringing your chin above the bar. To come down, extend your elbows slowly and with control back to the starting position. Complete as many reps as possible with good form.

To make it easier, use a super band (a thick looped band with a rectangular profile) for assistance, start with a jump, or do reverse rows (aka bodyweight rows) if you have access to a squat rack and a barbell or a TRX suspension trainer.

Sandbag Rope Pull

What it does: Works the back, shoulders, traps, and biceps

How to do it: Tie one end of a rope to a sandbag鈥攖his could be a duffel bag filled with sand, heavy books, rocks, bricks, or whatever you have. With the other end in your hands, unfurl the rope to its full length and sit on the floor with the bag in front of you. Bend your knees and plant your feet on the floor slightly wider than hip-width apart. Engage your core and lean back slightly.

With your palms facing one another, grasp the rope in each hand. With your right arm fully extended, reach down between your knees. Meanwhile, bend your left elbow so your left hand is holding the rope by your right armpit. As you bend your right arm to pull the sandbag toward you, release your left hand, straighten your left arm, grasp the rope between your legs, and pull. Continue until the sandbag is at your feet. Perform two rope pulls.

Uneven Loaded Farmer Carry

What it does: Targets the core, lower body, back, biceps, triceps, forearms, and hand muscles

How to do it: To start, deadlift a moderate to heavy weight into each hand from the floor, so that you鈥檙e holding them at your sides with your elbows fully extended. A dumbbell, kettlebell, or even a loaded duffel bag or suitcase will work.

To do a deadlift, stand with your feet about hip-width apart. Keeping your back flat and your chest up, slightly bend your knees and hinge forward from your hips while reaching down to grasp your weights, keeping your elbows extended. Thrust your hips forward to come back to a standing position with arms by your sides, keeping your core engaged throughout.

Luetke suggests using weights that are within 30 percent to 50 percent of each other鈥檚 weight, such as a 25-pounder and a 40-pounder.

At the top of the deadlift, hold your arms fully extended by your sides and walk at a comfortable pace with a weight in each hand for 30 seconds. Then set your weights down on the floor, switch hands, and deadlift them back up from the floor and walk for 30 more seconds, for a total of one minute. (Don鈥檛 worry about how far you can walk during that minute.)

The post Work Out Like a Firefighter appeared first on 国产吃瓜黑料 Online.

Lightweight, affordable, and compact, resistance bands make it easy for almost anyone to get a full-body workout at home. That鈥檚 why they鈥檙e a staple for Seth Keena-Levin, an alpinist and coach with the training platform . You can work in any plane of motion and make precise tension adjustments, so they鈥檙e great for mimicking the demands of outdoor activities. To boost performance and prevent injury, Keena-Levin suggests running through this beginner-friendly workout two or three times a week. Cycle through the entire sequence three to five times, with a one- to two-minute rest between each circuit. You will need a mini band (small, with a flat profile) and a heavy-duty band (longer and thicker).

Lateral Leg Extension

Why: Works the glutes, which promotes knee stability and prevents common overuse injuries.

How: Loop a mini band around your legs just below the knees. Stand with your feet shoulder width apart, with light tension on the band. Kick one leg back diagonally as high as you can in a slow and controlled motion, keeping your knee extended and your ankle and toes flexed. To add intensity, move the band to your ankles. Perform 10 to 15 reps with each leg.

Alternating Y鈥檚

Why: Develops scapular (shoulder bone) stability, which helps prevent shoulder and elbow injuries.

How: With your feet shoulder width apart, gently engage your glutes and core, and pull your shoulders back and down. Grasp one end of a heavy-duty band in your right hand and bend at the elbow to bring it to your right hip. Hold the other end in your left hand and raise your arm up and out to the side, until your biceps is by your ear. Complete 10 to 15 reps, then repeat with the right arm.

Door Openers

Why: Develops grip strength and wrist and shoulder stability.

How: With your arms by your sides and your elbows at 90 degrees, hold one end of a mini or heavy-duty band in each hand, palms down. With light tension in the band, turn your palms up, then down. After 8 to 12 reps, flip your grip and perform the same motion in the opposite direction. This will work your muscles both eccentrically and concentrically.

Forward Lunge with Knee Drive

Why: Targets your posterior chain and hip flexors, and mimics sustained uphill movement.

How: Secure a heavy-duty band to the leg of a couch and loop it around your hips. Maintain a forward lean through your upper body and step your right leg forward into a lunge, knee bent 90 degrees. While straightening your right leg to a standing position, kick your left knee up toward your chest. Step your left leg back to return to a lunge before returning to the starting stance. Do 15 to 20 reps per leg.

The post A Resistance-Band Workout You Can Do Anywhere appeared first on 国产吃瓜黑料 Online.

Last听Thursday, Altra Running听听its sponsorship of two pregnant runners, Alysia Monta帽o听and . Monta帽o听is a U.S. national champion and an Olympian in the 800 meters, and Muir is a 2:36 British听marathoner and host of the podcast . In an industry that has historically penalized women听for having children, this new move by Altra听is setting a new standard.听

鈥淎ltra signing two pregnant women is a huge step for recognizing the strength, perseverance, and determination of women,鈥� says Tricia Vieth,听manager of Runners Roost in Boulder, Colorado,听and a mother herself.听The package Altra is offering Monta帽o, 33, and Muir, 31, includes financial compensation and shoes in exchange for press appearances. It is, unlike other contracts, noncontingent on听how听often they compete or reach the podium.听

Even before she had her first child听in 2014, Monta帽o was thinking about her future as both a mother and an athlete. After learning听that her then sponsor, Nike, would pause her contract if she became pregnant and stop paying her until she returned to competition, she left听the brand. Monta帽o soon earned a reputation as 鈥溾�� when听she ran the听800 meters听at the 2014 USA Outdoor听Track and Field Championships听while . Her sponsor at the time,听Asics, reduced her pay that same year based on her performance during her pregnancy before completely 听financial support. Although she sustained听鈥攁 common condition in which abdominal muscles become听separated by the growing uterus鈥攄uring that听first pregnancy, Monta帽o听soon returned to the track after giving birth to her daughter, 听national championships at six and ten months postpartum. Two weeks after her daughter鈥檚 first birthday, she the 800 meters听in the 2015 IAAF World Championships in Beijing, breast milk听and shipping it听home during her downtime. In June 2017, pregnant for the second time, Monta帽o听toed the line at the national championships unattached.听

Last May,听Monta帽o听and fellow Olympian Kara Goucher听became the public faces of the difficulties pregnant runners often experience with their sponsors. In an听听for The听New York Times, they听violated their Nike nondisclosure agreements听to write about the company鈥檚 lack of maternity protection. Shortly thereafter, former Nike track athlete and Olympic medalist wrote her own听op-ed, also for the Times, about the crushing pressure she experienced听from Nike to train through a听high-risk pregnancy and immediately following an emergency C-section. Soon after, Monta帽o launched ,听a social-media and campaign听supporting working mothers. She hopes to eventually turn听the effort听into a nonprofit foundation that can听advise both athletes and nonathletes with compensation concerns during their pregnancies.

Muir is probably most well-known for her podcast and her decision in 2017 to walk away from an听elite marathon-running career听due to her struggle with medical malnutrition. Soon after, she wrote a about her eating disorder and the loss of her period听for nine years. In her podcast,听she interviews members of the running community about their training routines, race strategies, and more. To date, it听has听been downloaded over two million times.

According to Monta帽o, the idea of signing a shoe contract while 37 weeks pregnant with her third child would have been inconceivable听a year ago. Even听with a long list of previous accomplishments, she says the Altra sponsorship is the highlight of her career. Muir, who is 22 weeks pregnant with her second child, says she was听just as surprised听as Monta帽o to be approached by听a shoe company with a sponsorship. She feels that the outcome听is a direct result of Monta帽o, Goucher, and Felix risking their reputations to talk about the way Nike and other companies treated their pregnancies like injuries. 鈥淭his is showing their fights are worthwhile,鈥� Muir says.听

While Altra鈥檚 move is surprising, it fits into a larger recent听shift听of companies signing athletes for their stories, not just their performance.听Shanna Burnette, an Altra brand-communications manager,听told 国产吃瓜黑料听that Altra wants to help Monta帽o and Muir any way it听can,听whether that means supporting them as runners or as advocates.听This new category of sponsorship听has been greatly听helped along by social media鈥攎ore and more, fans aren鈥檛 necessarily following elite runners on Instagram or Twitter for their times. When I started following Monta帽o鈥檚 Instagram feed in 2014, for example, I didn鈥檛 know whether she raced in ultras or on the track. All I knew was,听like me, she鈥檇 just had a baby, was dealing with a diastasis recti, and was trying to figure out how to manage motherhood and running. Muir explains that when elite runners share their pregnancy struggles,听鈥渋t makes people feel like, Oh, I鈥檓 not the only one. That puts the elite runners听back on the level with everyone else, which I personally think is more inspiring than seeing someone run fast.鈥�听

Monta帽o agrees. 鈥淭he more human we can be, the more relatable we can be,鈥� she says, adding that听she鈥檚听much more than her personal record. 鈥淚 love running fast, of course,鈥� she explains with a laugh. 鈥淏ut听my purpose is greater than how fast I can run.鈥澨�

Monta帽o hopes that being open about the issues mothers face, both within and outside the world of sports, will help听companies understand these problems and work toward听solutions like robust maternity policies. Monta帽o says that many have reacted to the Dream Maternity campaign with surprise, having had no idea what kind of challenges women athletes face听when it comes to pregnancy and motherhood. It鈥檚 one reason she intends to keep spreading the word: 鈥淲hy wouldn鈥檛 we champion a human for their whole humanness, even if it entails pregnancy and motherhood and beyond?鈥�

The post Why Altra Signing Two Pregnant Runners Is a Big Deal appeared first on 国产吃瓜黑料 Online.