Muscle & Health has been reaching and provoking many individuals to give attention to health for many years. Whether or not it’s on social media or our digital content material at the moment or the print magazines that helped construct the legacy of the model, there’s a superb probability that somebody that has made well being a precedence encountered M&F in some unspecified time in the future.
For firefighter Doug Hardtke, it was the latter. Hardtke recalled having a number of of the print points readily available to take a look at every time he wanted data or inspiration.
“I used to be studying them 24/7. I used to be bringing them to highschool, and that was my factor.”
Chi-City Childhood
Hardtke grew up within the suburbs of Chicago, IL and was surrounded by household. He shared that he was one in all 30 cousins, and so they all lived within the space then and now. He’s now a father of two and lives simply 9 blocks from the place he grew up.
“That’s simply part of who we’re,” he stated. Chicago is one in all America’s most established sports activities cities, and that included soccer. Hardtke lived to play that recreation, even asking for shoulder pads or a helmet for Christmas. Throughout one soccer camp, he obtained the possibility to bench press with a few freshmen and sophomores. This was when he obtained bitten by the iron bug.
“It was on the spot, and it was an dependancy ever since.”
His first gymnasium expertise got here at a neighborhood Powerhouse Gymnasium. The workers had him rack plates and clear up the burden space a number of occasions per week, and he obtained to coach there in trade. As he obtained older and have become extra related to the native health group, the eagerness for coaching grew.
Profession in Hearth Providers
Finally, Hardtke determined it was time to maneuver on from soccer. He traded the pads and helmet for a firefighter’s uniform. He was impressed each time he noticed them in a parade or listening to rescue tales.
“The firefighting bug bit subsequent, and I used to be lucky to get employed part-time at 18, and so they put me by the hearth academy and paramedic faculty.”
4 years after Hardtke began as a fireman, he transferred to a different division within the space and had been there within the 17 years since. Like his soccer days and his teammates again then, the firefighting household that he stood alongside may very well be the most effective causes to have a profession in native service. When your function is to be a literal hero, having folks you’ll be able to belief and open up to makes all of the distinction.
“Folks name 911 when they’re having the worst day of their lives, and also you’re the one which’s speculated to be there for them. Whether or not it’s just a little joke, getting one thing off your chest, or simply asking somebody subsequent to you the way they’re doing, doing that and coaching is like our remedy time.”
Because it turned out, Hardtke wasn’t as distant from soccer as he thought, both. The Chicago space had a fireplace division soccer workforce, and he performed for 9 years. As a lot enjoyable as he had, the accidents racked up as nicely. Nonetheless, taking part in the game he beloved alongside different native first responders that he cared about was an expertise he treasures.
“I beloved each single minute of it, nevertheless it did take its toll.”
An Uncoventional Entry Into Strongman
After he known as it a profession in soccer for the second time, Hardtke discovered one other new problem for himself. He didn’t recall how he first heard in regards to the World’s Strongest Firefighter competitors, however he knew he needed to be part of it.
“It took me again to the early days as a firefighter with the massive meatheads that took me underneath their wing,” Hardtke recalled fondly. He was clearly comfy with coaching, however this sport got here with having to raise uncommon implements reminiscent of logs and sandbags.
Hardtke obtained his arms on a log and located different tools he may use and began coaching. He additionally reached out to Frank Boniello, one other firefighter that was coaching for the occasion, and he provided Hardtke recommendation and steerage as he ready for the competition. Boniello truly received the title in Columbus, OH, however Hardtke nonetheless took nice pleasure from the expertise.
“I can actually let you know that since I used to be 18 years previous, I had by no means gotten that form of chill.”
A New Generations of Power
Hardtke remains to be serving his group and nonetheless coaching to be higher in his profession and well being. He received’t be competing within the 2026 World’s Strongest Firefighter, however he does anticipate to be there to offer help.
He’s additionally dedicated to passing down the eagerness of iron to the subsequent technology. The daddy of two is already figuring out along with his 12-year-old son, D.J. He sees as a lot potential for his son, if no more, than himself.
“After I see him do it, it completely motivates me.”
Whereas D.J. is doing nicely following in Dad’s footsteps, Hardtke stated his four-year-old daughter Addyline would be the best one. She is as devoted to gymnastics as her brother is to soccer and weights. It’s clear that Hardtke and his spouse Audrey have instilled the significance of health and being their finest into their youngsters, and which means a few of the classes younger Doug realized in these previous M&F points will nonetheless be utilized for years to come back.
Doug Hardtke Firefighter Exercise
One of many largest keys to success with the traditional print problems with M&F was the exercises that readers may get from the athletes to attempt for themselves, and we put Hardtke within the scorching seat for this. Whether or not you’re getting ready to be a firefighter, coaching for a strongman contest, or simply wish to do one thing completely different along with your coaching, Hardtke shares a favourite exercise that helps him keep prepared when the alarm sounds.
Heat-Up, 3 trisets with minimal relaxation
- Reverse Hyper – 20 reps
- Mendacity Hamstring Curls – 20 reps
- Belt Squat – 20 reps
“We’re warming up all the primary movers that we’ll be utilizing in our exercise.”
- Lure Bar Deadlift – 5 units of 5,5, 5, 3, 1 starting from 50-95% of your max
- Bonus Widowmaker Set – 50% of max to failure.
“I take as a lot relaxation as wanted to really feel recovered to carry out my subsequent set.”
- Sandbag Maintain Squat and Carry – 4 whole units of three reps (squat) and 50-foot carry.
“If I drop the bag through the carry, I choose it up, carry out 3 extra squats and end the gap.”
Triset – 3 rounds with minimal relaxation.
- Sled Push – 50 ft
- Sled Pull – 50 ft
- Farmer’s Carry – 100 ft
Bonus Tip: “Sturdy core, study to brace your core. Within the fires service, whether or not it’s making a seize on a fireplace floor, or lifting a affected person or stretcher on an EMS run, core power and bracing are important to a protracted wholesome profession.”
