{"id":3604,"date":"2018-01-19T11:36:09","date_gmt":"2018-01-19T17:36:09","guid":{"rendered":"http:\/\/firerescuefitness.com\/?p=3604"},"modified":"2018-02-18T02:46:17","modified_gmt":"2018-02-18T02:46:17","slug":"create-firefighter-workout-schedule","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2018\/01\/create-firefighter-workout-schedule\/","title":{"rendered":"How to Create a Firefighter Workout Schedule"},"content":{"rendered":"<p>Do you workout on shift? \u00a0Should you workout on shift and what is the best workout to perform? \u00a0How do you schedule your workouts around your shifts or calls?<\/p>\n<p>This is a major concern for the fire rescue athlete.\u00a0 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&#8217;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 &#8220;fitness&#8221; picture in mind and see how all these workouts should be organized.<a href=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2018\/01\/How-to-Create-a-Firefighter-Workout-Schedule.png\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\" wp-image-3911 alignright\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2018\/01\/How-to-Create-a-Firefighter-Workout-Schedule-300x251.png?resize=275%2C230\" alt=\"\" width=\"275\" height=\"230\" \/><\/a><\/p>\n<p>Part of the big picture is to figure out \u00a0&#8220;what is the best form of exercise to perform on duty?&#8221; \u00a0 If you want a done-f0r-you program that incorporates the best firefighter workouts organized in a 12-week calendar, keep reading&#8230;<\/p>\n<p>Here is my take on the question.\u00a0 We all know that when the bell (or pager) goes off the fire\u00a0rescue athlete MUST be ready to perform.\u00a0 With that in mind, it doesn&#8217;t make a lot of sense to perform a grueling workout while on duty.\u00a0 With that in mind, firefighters must plan their workouts and recovery.\u00a0 These two factors are critical to making fitness progress and staying fit for duty.\u00a0 I personally,\u00a0 prefer\u00a0some lighter cardio interval training,\u00a0\u00a0some\u00a0core and\/or rehab\u00a0exercises, foam rolling, and stretching on duty and more intense workouts on off days.<\/p>\n<div>\u00a0To insure that your are optimally planning your fitness, <em>I suggest that you take some time each week to plan your workout.<\/em> \u00a0\u00a0Here is a great example of a &#8220;planned&#8221;\u00a0 week of workouts for the fire rescue athlete.<\/div>\n<div><\/div>\n<div style=\"text-align: center;\"><iframe src=\"\/\/www.youtube.com\/embed\/pItpg3SDh-k\" width=\"713\" height=\"400\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><u><strong>Sunday<\/strong><\/u><br \/>\nFirehouse Shift- Cardio Interval Crew Workout and foam rolling <a href=\"http:\/\/firerescuefitness.com\/2014\/07\/firefighter-on-shift-interval-workout\/\" target=\"_blank\" rel=\"noopener\">(click here to check out a great crew interval workout)<\/a>.<a href=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2016\/10\/516efa20a1129.preview-620.jpg\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-medium wp-image-2996 alignright\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2016\/10\/516efa20a1129.preview-620-300x192.jpg?resize=300%2C192\" alt=\"\" width=\"300\" height=\"192\" \/><\/a><\/p>\n<p><strong><u>Monday<\/u><\/strong><br \/>\nFull-body Strength or Metabolic Workout.\u00a0 Currently I am following the <span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"http:\/\/firerescuefitness.com\/ultimate-fire-athlete-workout\/\">FRF Ultimate Fire Athlete Workout<\/a><\/span><span style=\"color: #3366ff;\">\u00a0<\/span>and would do one of the strength workouts from the program.\u00a0 This type of workout challenges all muscle groups including the core.\u00a0 \u00a0You could also do a more metabolic workout\u00a0<span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"http:\/\/firerescuefitness.com\/frf-rapid-fat-loss\/\">(like the FRF Fat Loss<\/a>)<\/span> has short intervals and more power movements, or use a TRX for you workout (GET FRF Workout).<\/p>\n<p><strong><u>Tuesday<\/u><\/strong><br \/>\nFirehouse Shift- Steady state cardio on the bike or a jog on the treadmill.\u00a0 <a href=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2017\/11\/renegade-rows.jpg\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-medium wp-image-3642 alignright\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2017\/11\/renegade-rows-300x225.jpg?resize=300%2C225\" alt=\"\" width=\"300\" height=\"225\" \/><\/a>Also incorporate some foam rolling and light stretching between calls (<a href=\"http:\/\/firerescuefitness.com\/2012\/08\/foam-rolling-for-better-fitness\/\" target=\"_blank\" rel=\"noopener\">click here for foam rolling basics<\/a>).<\/p>\n<p><strong><u>Wednesday<\/u><\/strong><br \/>\nFull-body Strength or Metabolic Workout.\u00a0 I would perform another workout from my program.\u00a0 The workouts include all the needed components that help improve performance: active warm-up, core, functional strength and power, intervals and recovery.<\/p>\n<p><strong><u>Thursday<\/u><\/strong><br \/>\nFirehouse Shift- Recovery day, maybe some yoga with foam rolling and\/or stretching.<\/p>\n<p><strong><u>Friday<\/u><\/strong><br \/>\nIntervals or a 5K-\u00a0 Depending on how I feel after the previous shift I would either do a 24 minute interval (6-minute warm-up) or go and run a 5K.\u00a0 I am training for some &#8220;fun runs&#8221; this summer so this is a great day to fit in some &#8220;event&#8221; training.\u00a0 I would end either workout with a light stretch.<\/p>\n<p><strong><u>Saturday<\/u><\/strong><br \/>\nFull-body Strength or Metabolic Workout <a href=\"http:\/\/firerescuefitness.com\/?p=739\" target=\"_blank\" rel=\"noopener\">(like the FRF 300, click here for it)<\/a>&#8211; Same as above.\u00a0 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.<\/p>\n<p>&nbsp;<\/p>\n<p>Obviously everyone&#8217;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.\u00a0 <span style=\"text-decoration: underline;\"><strong>The main idea is to plan your workouts to help you continue to work towards your fitness goal and to &#8220;be ready&#8221; on-shift.<\/strong><\/span><\/p>\n<p>If you are currently spinning your wheels about\u00a0your workout plan or are looking for a new\u00a0plan, try the Fire Rescue Fitness Ultimate Fire Rescue Athletes, thousands of firefighters around the country are getting &#8220;Fit for Duty&#8221; with this revolutionary Fitness Workout Program.<\/p>\n<div><span style=\"color: #3366ff;\"><a style=\"color: #3366ff;\" href=\"http:\/\/firerescuefitness.com\/ultimate-fire-athlete-workout\/\" target=\"_blank\" rel=\"noopener\"><strong>Get the Program HERE.<\/strong>\u00a0<\/a><\/span><\/div>\n<div><\/div>\n<div><strong>Please leave some comments and as always email me with questions.\u00a0<\/strong><\/div>\n<div><strong>Stay Safe and Healthy,<\/strong><\/div>\n<div><strong>Aaron \u00a0Zamzow<\/strong><\/div>\n<div><strong><a href=\"http:\/\/firerescuefitness.com\/\">www.firerescuefitness.com<\/a><\/strong><\/div>\n<div><\/div>\n<div style=\"text-align: center;\"><\/div>\n<div><a href=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2015\/08\/FRF-Calendar-Demo.png\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-medium wp-image-1746 aligncenter\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2015\/08\/FRF-Calendar-Demo-300x159.png?resize=300%2C159\" alt=\"FRF Calendar Demo\" width=\"300\" height=\"159\" \/><\/a><\/div>\n<div style=\"text-align: center;\">Here is an example of the calendar with the <a href=\"http:\/\/firerescuefitness.com\/ultimate-fire-athlete-workout\/\" target=\"_blank\" rel=\"noopener\">program<\/a>, each day links to a workout&#8230;<\/div>\n<div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Do you workout on shift? \u00a0Should you workout on shift and what is the best workout to perform? \u00a0How do you schedule your workouts around your shifts or calls? This is a major concern for the fire rescue athlete.\u00a0 On one hand we know we should be working out to stay and get fit for&hellip;<\/p>\n","protected":false},"author":3,"featured_media":9179,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[38],"tags":[348,349,350,73],"class_list":["post-3604","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-firefighter-fitness-program","tag-department-fitness","tag-fire-fitness-program","tag-firefighter-program","tag-firefighter-workout"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-W8","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2018\/01\/How-to-Create-a-Firefighter-Workout-Schedule.png?fit=940%2C788&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/3604","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/comments?post=3604"}],"version-history":[{"count":2,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/3604\/revisions"}],"predecessor-version":[{"id":4093,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/3604\/revisions\/4093"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/9179"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=3604"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=3604"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=3604"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}