Muscle & Health has been reaching and galvanizing many individuals to concentrate on health for many years. Whether or not it’s on social media or our digital content material at this time 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 sooner or later.
For firefighter Doug Hardtke, it was the latter. Hardtke recalled having a number of of the print points available to have a look at each time he wanted info 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 every of 30 cousins, they usually 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 mentioned. Chicago is one in every of 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 prompt, and it was an dependancy ever since.”
His first health club expertise got here at an area Powerhouse Gymnasium. The employees had him rack plates and clear up the burden space just a few instances per week, and he obtained to coach there in alternate. As he obtained older and have become extra related to the native health neighborhood, 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, they usually put me via the fireplace academy and paramedic college.”
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 might be the most effective causes to have a profession in native service. When your position 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 presupposed to be there for them. Whether or not it’s a bit joke, getting one thing off your chest, or simply asking somebody subsequent to you ways they’re doing, doing that and coaching is like our remedy time.”
Because it turned out, Hardtke wasn’t as far-off from soccer as he thought, both. The Chicago space had a hearth division soccer staff, 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 cherished alongside different native first responders that he cared about was an expertise he treasures.
“I cherished 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 concerning the World’s Strongest Firefighter competitors, however he knew he wished to be part of it.
“It took me again to the early days as a firefighter with the large meatheads that took me below their wing,” Hardtke recalled fondly. He was clearly snug with coaching, however this sport got here with having to carry uncommon implements corresponding to logs and sandbags.
Hardtke obtained his fingers 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 supplied Hardtke recommendation and steering as he ready for the competition. Boniello truly gained the title in Columbus, OH, however Hardtke nonetheless took nice pleasure from the expertise.
“I can actually inform you that since I used to be 18 years previous, I had by no means gotten that sort of chill.”
A New Generations of Power
Hardtke remains to be serving his neighborhood and nonetheless coaching to be higher in his profession and well being. He gained’t be competing within the 2026 World’s Strongest Firefighter, however he does count on to be there to supply assist.
He’s additionally dedicated to passing down the eagerness of iron to the subsequent era. The daddy of two is already figuring out together 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 mentioned his four-year-old daughter Addyline could 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 discovered 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 basic 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 sizzling seat for this. Whether or not you’re getting ready to be a firefighter, coaching for a strongman contest, or simply need 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.”
- Entice 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 complete units of three reps (squat) and 50-foot carry.
“If I drop the bag in the course of the carry, I decide it up, carry out 3 extra squats and end the gap.”
Triset – 3 rounds with minimal relaxation.
- Sled Push – 50 toes
- Sled Pull – 50 toes
- Farmer’s Carry – 100 toes
Bonus Tip: “Sturdy core, study to brace your core. Within the fires service, whether or not it’s making a seize on a hearth floor, or lifting a affected person or stretcher on an EMS run, core power and bracing are important to an extended wholesome profession.”
