Firefighter "Fit for Duty" Workout Schedule

  August 2, 2015

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?

This is a major concern for the fire rescue athlete.  On one hand we know we should be working out to stay and get fit for duty. Yet , if we burn out in the gym we won’t be able to perform when it really matters. I recently post workout options and get a lot of emails to post more.  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.  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, click here.

Here is my take on the question.  We all know that when the bell (or pager) goes off the fire rescue athlete MUST be ready to perform.  With that in mind, it doesn’t make a lot of sense to perform a grueling workouts day to day or while on duty.  Recovery and planning are just as important as a good workout.   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.

To insure that your are optimally planning your fitness, I suggest that you take some time each week to plan your workout.   Here is a great example of a “planned”  week of workouts for the fire rescue athlete.

Sunday
Full-body Strength or Metabolic Workout- This type of workout challenges all muscle groups including the core.  Metabolic workout has short intervals and more power movements, strength workouts utilize longer rest intervals and heavier resistances.

Monday
Cardiovascular Interval Training-  Higher intensity cardio workout like sprints, hills or FRF Interval

Tuesday
Firehouse Shift- Foam rolling and light stretching between calls (click here for foam rolling basics)

Wednesday
Fullbody Strength or Metabolic Workout- This type of workout challenges all muscle groups including the core. Metabolic workout has short intervals and more power movements, strength workouts utilize longer rest intervals and heavier resistances.

Thursday
Firehouse Shift- Recovery day, maybe some foam rolling and/or stretching

Friday
Day OFF- This is a great day to take a day off, especially if you had a tough shift the night before

Saturday
Firehouse Shift- Cardio Interval  and foam rolling (click here to check out a great crew interval workout)

Sunday
Full-body Strength or Metabolic Workout (like the FRF 300, click here for it)– This type of workout challenges all muscle groups including the core. Metabolic workout has short intervals and more power movements, strength workouts utilize longer rest intervals and heavier resistances.

Obviously everyone’s schedule is a little different, I included the following Sunday to set up the next week where you may not have as many shifts.  The main idea is to plan your workouts to help you continue to work towards your fitness goal and to “be ready” on-shift.

If you are currently spinning your wheels about your workout plan or are looking for a new plan, try the Fire Rescue Fitness Ultimate Fire Rescue Athletes, thousands of firefighters around the country are getting “Fit for Duty” with this revolutionary Fitness Workout Program.

Please leave some comments and as always email me with questions. 
Stay Safe and Healthy,
Aaron  Zamzow
FRF Calendar Demo
Here is an example of the calendar with the program, each day links to a workout…

5 responses to “Firefighter "Fit for Duty" Workout Schedule

  1. I’m a Sgt in Ector County and a out of shape. I working on changing that by changing my diet As well as working out. I would interest in this product, but short on $$$ due to raise to teenage boys alone.

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