By Sam McChesney
via O2X
The most important tool in the fire service is the people. Overall health is a vital aspect of the fire service. When we are healthy, have a positive mindset, and are strong and conditioned, we are in the best position to serve our communities. It is important to be fit for our own health, for our families, for our department, for our patients, and for our residents.
As firefighters, we can be called to have power, strength, endurance, or mobility. Often times we need all of them at varying times during just one call. Working out on shift can feel like a daunting task at times. Our days are filled with scheduled and unscheduled activities, and we wonder when we are supposed to fit our training in. There are truck checks, cleaning the station, training, medicals, fire alarms, and everything in between. On top of that, we have the limitations of minimal equipment, a high call volume, job and life stressors, and chronic fatigue.
We are programmed to think that workouts must be at least an hour, where we are covered in sweat and completely gassed, otherwise we didn’t get in a good workout. This is far from the truth! Short workouts provide the value of boosting your mood and knowing your workout was accomplished, and they don’t overly tax the body while on shift. Firefighters can usually find 15 minutes every shift to get such workouts done. This can mean coming into work just 15 minutes earlier than usual to get it done before shift change, after morning training, in the 3-4 p.m. hour as a group before dinner, or in the evening. Heavier days can be done off shift. The goal here is to move for 15 minutes every shift.
All exercises in each of the workouts can be tailored to the individual. There are progressions and regressions for the exercises to make it enjoyable for everyone on shift. Here are three 15-minute workout options you can try on shift. Grab a friend and head to the bays!
First up is a bodyweight workout.
Limited equipment? Limited space? This one is for you.
Every minute, complete 10 squats and 10 push-ups. Whatever time is left after you complete the 20 reps is your break time. At the start of the next minute on the clock, do another 10 squats and 10 push-ups. Continue for 15 minutes.
EMOM 15
10 squats
10 push ups
Progressions:
- Add weight if you have access (bar, dumbbells, kettlebells, sand bag, weight vest, dummy, air pack, hose roll)
Regressions:
- box squats or TRX squats
- elevated push-ups on a wall or bench
A 15-minute dumbbell circuit is another option.
The best part of this setup is you can complete as many or as few reps as you are capable of within the work period. Forty seconds of work are followed by 20 seconds of rest. Complete each exercise down the list to complete round one. Three rounds will bring you to 15 minutes.
0:40/0:20 x3
Thrusters
Bent over rows
Reverse lunges
Farmers walks
RDLs
Progressions:
- heavier dumbbells or change the speed of the movements
Regressions:
- lighter dumbbells or fewer reps per work period
Number 3 is a 50-10 with a Mini Band.
Mini bands are inexpensive and take up very little space, making them an asset to any department gym. Perform 50 reps of the first exercise, 40 of the next, all the way down to a one-minute hold at the end. The time it takes to complete this is going to depend on the intention of moving with good mechanics through each exercise. Take your time to create a high level of tension with the band. There are varying levels of strength of bands- try out different colored bands for different resistance levels and see what works best for you.
50 glute bridge with abduction
40 lat pull downs
30 monster walks forward and reverse
20 bicep curls
10 plank hand taps (three taps is one- each side)
1 minute hollow hold with abduction
Use these for workouts alone or for healthy competition within the station! Conditioning and strength allow firefighters to perform at a high level on all calls. Decrease the risk for injury, increase morale, and increase overall health—all it takes is 15 minutes of exercise on shift to get started.
Tough call? Workout to let go of some emotions.Tired? Workout to help increase energy levels.
Stressed? Want a group bonding activity? Workout as a group or challenge another station.
Lead from the front. Stay ready.
Samantha McChesney, MS, is an O2X instructor specializing in injury prevention, strength training, and conditioning for tactical, college, high school, and youth athletes. She is a Certified Strength & Conditioning Specialist (CSCS), group exercise instructor, and coach in Massachusetts. With a bachelor’s degree in exercise science and a master’s degree in rehabilitation science, Samantha is currently pursuing a doctorate in public administration. She is also a firefighter/EMT serving the town of Concord, Massachusetts. Samantha’s dedication extends beyond her work, as she has raised over $100,000 for veterans and first responders through organizations like Military Friends Foundation, Tough Ruck, and Fisher House. Having completed 10 marathons, Samantha is always seeking new challenges. Her commitment to O2X is unwavering, and in her free time, she enjoys hitting the gym, exploring the world, and discovering new ice cream places.
O2X Human Performance provides comprehensive, science-backed programs to hundreds of public safety departments, federal agencies, and the military. O2X works with clients to elevate culture, improve mental and physical wellbeing, support healthy lifestyles, and reduce healthcare costs associated with injuries and illnesses. Driven by results and cutting-edge research, O2X programs are designed and delivered by a team of Special Operations veterans, high level athletes, and hundreds of leading experts in their respective fields of human performance.
