Public service exams
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FIREFIGHTER EXAM
3 content items
FIREFIGHTER EXAM
Training plan to swim 100m freestyle between 1:00 and 1:15/100m!! Exam protocol: Joint mobility. Warm-up with bands. Visualise the 100m test. Mental preparation.
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FIREFIGHTER EXAM
Training plan to swim 100m freestyle between 1:00 and 1:15/100m!! Exam protocol: Joint mobility. Warm-up with bands. Visualise the 100m test. Mental preparation.
FIREFIGHTER PUBLIC-SERVICE EXAM
Training plan to swim 100m freestyle between 1:00 and 1:15/100m!!
Exam protocol:
Joint mobility.
Resistance band warm-up.
Visualise the 100m race.
Mental preparation.
Preparation for the 100m:
Technique improvement areas: breathing, body position, freestyle and butterfly kick, recovery, rotation and catch.
Swimming and specific technique for 50m/100m sprinters.
Training in different zones:
* AEL.
* AEM.
* AEI (VO2max).
* Speed (sprint).
* 100m race paces.
Strength-endurance training in the water with specific equipment: resistance bands, paddles, parachutes, etc.
Acyclic phases of freestyle to improve:
Starts from outside the water.
Underwater swimming.
Freestyle turns (open and flip).
Finishes.
In-water performance test:
- 25m freestyle kick test.
- 25m freestyle test.
- 100m freestyle test.
- Flip turn speed test.
- Stroke rate and arm tempo test with a timer.
- 200m and 400m freestyle test to set the paces for zone-based training. (AEL/AEM/AEI), etc.
GENERAL REACTION SPEED:
5-10 repetitions Rest of 2-3 minutes between repetitions Starts with different sound signals Starts from different starting positions Starts from different heights Turns pushing off from the bottom
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GENERAL REACTION SPEED:
5-10 repetitions Rest of 2-3 minutes between repetitions Starts with different sound signals Starts from different starting positions Starts from different heights Turns pushing off from the bottom
GENERAL REACTION SPEED:
5-10 repetitions
2-3 minutes rest between repetitions
Starts with different acoustic signals
Starts from different starting positions
Starts from different heights
Turns from a push-off on the bottom
Turns from a floating position
SPECIFIC REACTION SPEED:
5-10 repetitions
2-3 minutes rest between repetitions
Starts and turns varying glide distances
Starts and turns with a variable number of kicks/strokes
Turns varying the approach distance
Turns varying the glide position
ACCELERATION IMPROVEMENT:
Acceleration from different positions: prone, supine, lateral, vertical from underwater)
Accelerations starting from a prior glide, with or without movement
Accelerations with arm and leg movements together or separately at the same time.
Swimming and accelerations with stops and restarts.
Water polo start and acceleration
STROKE-RATE SPEED:
Starts followed by short efforts at maximum speed (sprint)
Turns preceded and followed by short efforts at maximum speed
Short efforts at maximum speed with variation in stroke rate
Assisted and resisted swimming at maximum speed
MAXIMUM SPEED ENDURANCE:
Work at 95% to 100% intensity
Distances of 25m and 75m
Volume from 100m to 300m
Between 4 and 8 repetitions
Rest between 2 and 5 minutes, preferably active
8x25m @3 swim with arms or legs (active rest with recovery swimming)
4x(5x20/30) /3 swim with arms or legs (active rest with recovery swimming)
10x20 seconds assisted swim with an elastic band
2x (8x30 seconds/1) 4 swim with fins
SPEED-STRENGTH ENDURANCE:
| Task | Exercises |
|---|---|
| 1 | 4x20m tethered/45 sec rest: 50m active recovery swim |
| 2 | 1x200m swim with an explosive push-off after the turn and maximum glide in a streamlined position |
| 3 | 4x25m assisted swim with fins: 50 active recovery swim |
| 4 | 1x100m swim with an explosive push-off after the turn, starting at maximum speed for 1 or 2 cycles |
| 5 | 4x25m swim overloaded with a sponge: 50 active recovery swim |
| 6 | 1x200m swim with an explosive push-off after the turn and maximum glide in a streamlined position |
| 7 | 4x25m assisted swim with bands: 50 active recovery swim |
| 8 | 1x100m swim with an explosive push-off after the turn, starting at maximum speed for 1 or 2 cycles |
| 9 | 2x25/1 swim with start: 50m recovery swim |
100m FREESTYLE PREPARATION
- Broken sets split the race distance into equal distances. - Simulation sets split the race distance into different distances.
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100m FREESTYLE PREPARATION
- Broken sets split the race distance into equal distances. - Simulation sets split the race distance into different distances.
100m FREESTYLE PREPARATION
ENDURANCE PACE METHOD:
| Characteristics | Volume / Example |
|---|---|
| Set volume longer than the race distance. Distance shorter than the race. The goal is to hold the race's average speed over short distances. Training in sets slightly longer than the race distance Short rests between repetitions of 10-15 seconds Long rests between sets of 3 to 5 minutes Distances used 25m and 50m | 600m volume: 4x(6x25/15) / 4 4x(3x50/15) / 4 4x(3x50/15) / 4 |
RACE PACE METHOD (BROKEN AND SIMULATION SETS)
- Broken sets split the race distance into equal distances.
- Simulation sets split the race distance into different distances.
| Characteristics | Volume / Example |
|---|---|
| Set volume equal to the race distance Swim distance shorter than the race Short rests between repetitions of 5 to 10 seconds Volume varies Distances used 25m and 50m | 4x(4x25/15) / 6 4x(2x50/10) / 6 |
REPETITIONS METHOD:
| Characteristics | Volume / Example |
|---|---|
| Set volume shorter, equal to or longer than the race distance Swim distance shorter than the race 1/4 to 3/4 Long rests between repetitions Speed that tries to reproduce race speed | 6x50/4 4x75/6 |