I would perform another workout from my program. Also incorporate some foam rolling and light stretching between calls ( click here for foam rolling basics).įull-body Strength or Metabolic Workout. You could also do a more metabolic workout (like the FRF Fat Loss) has short intervals and more power movements, or use a TRX for you workout (GET FRF Workout).įirehouse Shift- Steady state cardio on the bike or a jog on the treadmill. This type of workout challenges all muscle groups including the core. Currently I am following the FRF Ultimate Fire Athlete Workout and would do one of the strength workouts from the program. I personally, prefer some lighter cardio interval training, some core and/or rehab exercises, foam rolling, and stretching on duty and more intense workouts on off days.įirehouse Shift- Cardio Interval Crew Workout and foam rolling (click here to check out a great crew interval workout).įull-body Strength or Metabolic Workout. These two factors are critical to making fitness progress and staying fit for duty. With that in mind, firefighters must plan their workouts and recovery. With that in mind, it doesn’t make a lot of sense to perform a grueling workout while on duty. We all know that when the bell (or pager) goes off the fire rescue athlete MUST be ready to perform.
Part of the big picture is to figure out “what is the best form of exercise to perform on duty?” If you want a done-f0r-you program that incorporates the best firefighter workouts organized in a 12-week calendar, keep reading… But, before I do, I think its really important to keep the big “fitness” picture in mind and see how all these workouts should be organized. I recently post workout options and get a lot of emails to post more. Yet, if we burn out in the gym we won’t be able to perform when it really matters. On one hand we know we should be working out to stay and get fit for duty. This is a major concern for the fire rescue athlete. Do you workout on shift? Should you workout on shift and what is the best workout to perform? How do you schedule your workouts around your shifts or calls?