Protein Calculator

Protein is extremely important for muscle repair and for anyone doing physcial activity of any kind. People are often amazed at how much protein they should actually consume – have a look at the following calculator for an idea of what you require. There is nothing wrong with supplementing your diet with a high-quality protein. We take some every morning and especially right after working out to ensure our body has all the protein it needs to fix itself! The Firefighter-Hybrid Workout would definetely fall under ‘intense’ – but we feel a better representation of the level for protein requirements for our beginner through advanced programs would be to select ‘3-5x per week’ when doing your calculations.

This isn’t an ‘absolute’ you MUST do type of calculator, it’s just a rough idea.

To help you better interpret the results obtained from this calculator – please view our Protein Supplementation article.

As with everything else in life, use common-sense – if you have any medical conditions, questions, or concerns – speak to your health-care professional before blindly following any advice you find on the internet!


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VO2 Max Calculator

Here’s another great calculator in our arsenal. We understand this isn’t as accurate as literally measuring the amount of oxygen you are consuming and your heart-rate while on a treadmill, but it’s surprising decent. This should give you a rough idea where you currently stand. More importantly, it provides for a good gage to see if you are making any improvements. A better result shows a relative improvement regardless of the absoluteness of the numbers themselves.

Do this sooner rather than later – then take it again in a few months after starting your Firefighter Hybrid workout!

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One-Rep-Max Calculator

Use this Calculator to figure out your one rep max.

This calculator is particularly useful for newbies because going for your one-rep max, especially when you are new to powerlifting, can be daunting. Instead, select a weight that you deem to be pretty heavy, and see how many reps you can do. Hopefully you can’t do more than five. If you do, select a heavier weight and try again. The more reps you do, the less accurately it will be in regards to figuring out your true one-rep-max. Say you do 4 reps at 200lbs – you would enter this into the calculator and it would figure out what your one-rep-max should be (all things being equal).

Knowing your one-rep-max is especially useful when you start doing different varities of powerlifting programming – sometimes, for example, our workouts will consist of doing “75%” of our one rep maxes – now you’ll know the exact weight to use!

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