Firefighter and Strongman Doug Hardtke Makes Health a Basis

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 present 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 at any time when he wanted data or inspiration.

“I used to be studying them 24/7. I used to be bringing them to high school, 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 certainly one 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 stated. Chicago is certainly one 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 bought the prospect to bench press with a few freshmen and sophomores. This was when he bought bitten by the iron bug.

“It was immediate, and it was an habit ever since.”

His first fitness center expertise got here at an area Powerhouse Fitness center. The employees had him rack plates and clear up the load space just a few instances every week, and he bought to coach there in alternate. As he bought older and have become extra linked to the native health neighborhood, the eagerness for coaching grew.

Profession in Fireplace Providers

Ultimately, 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 by way of the fireplace 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 among the best 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 speak in confidence to makes all of the distinction.

“Individuals name 911 when they’re having the worst day of their lives, and also you’re the one which’s purported to be there for them. Whether or not it’s slightly 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 distant from soccer as he thought, both. The Chicago space had a fireplace division soccer staff, and he performed for 9 years. As a lot enjoyable as he had, the accidents racked up as properly. 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, however it did take its toll.”

An Uncoventional Entry Into Strongman

After he referred to 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 massive meatheads that took me beneath their wing,” Hardtke recalled fondly. He was clearly snug with coaching, however this sport got here with having to elevate uncommon implements corresponding to logs and sandbags.

Hardtke bought his fingers on a log and located different gear 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 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 truthfully inform you that since I used to be 18 years outdated, I had by no means gotten that sort of chill.”

A New Generations of Energy

Hardtke continues to be serving his neighborhood 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 supply help.

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.

“Once I see him do it, it completely motivates me.”

Whereas D.J. is doing properly following in Dad’s footsteps, Hardtke stated his four-year-old daughter Addyline stands out as 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 number of the classes younger Doug discovered in these outdated M&F points will nonetheless be utilized for years to come back.

Doug Hardtke Firefighter Exercise

One of many greatest 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 making ready to be a firefighter, coaching for a strongman contest, or simply wish to do one thing totally different together 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 principle 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 space.”

Triset – 3 rounds with minimal relaxation.

• Sled Push – 50 ft
• Sled Pull – 50 ft
• Farmer’s Carry – 100 ft

Bonus Tip: “Robust 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 an extended wholesome profession.”