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FRCE TOOLKIT

1% BETTER EVERY DAY

Change doesn’t happen overnight. Creating consistent performance cycles that allow you to set goals, systematically implement and review changes, and track progress provide the foundation for high performing organizations. The goal of this toolkit and the various resources included is to offer ideas and share best practices that have a record of success with other organizations and individuals in top tier tactical communities. 

IMPLEMENTING A PLAN: 1-YEAR ROADMAP

Your 1-Year Roadmap
Start Your Organizational Needs Analysis

EAT

Basics of Nutrition & Hydration
Grocery Shopping & Meal Prep
Setting SMART Nutrition Goals
1% Nutrition Swap Ideas
Plate Construction
Fueling properly is a key element to performance as well as career longevity.
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Hydration
Hydration is critical for maintaining energy physically and mentally. Knowing your water intake is key to optimizing performance.
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Foods for Your Grocery List
Creating a grocery list is a useful habit that is fairly simple and often overlooked.
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SWEAT

Prepare Protocols
Recover Protocols
Conditioning Methods
Building Conditioning Programs
Squats
Learn to utilize squat training to improve tactical performance.
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Prepare
An effective warmup and cool down are essential components of a complete SWEAT training program and have been well established in the research.
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Bench Press
If I had a dime for every time I’ve had someone ask me, “How much do you bench?” I’d be a millionaire.
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THRIVE

Mental Health Tools
When to Get Help
Sleep & Fatigue Management
Finding a Mental Health Provider
Building Resilience
To understand resiliency, we must first look at how stress affects us.
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Concussion Rehab
Just because you might wear a helmet on duty doesn’t mean you are necessarily any safer from concussion.
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PTS/D
We are trained for all types of fires and emergency situations, but ones like these are different.
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RESOURCES

Click here: FRCE Stress First Aid Program
Click here: FRCE Healthcare Provider's Guide to Firefighter Physicals
Click here: Sample SCBA Air Consumption Assessment
Click here: Sample Firefighter Physical Fitness Assessment
Click here: Sample Mandatory Referral Policy (Arlington County FD)
Click here: Cost Savings w/ On-Site Specialists (Arlington County FD)
Click to Read: The Demands of Leadership
Click to Read: FRCE Toolkit Printable Document

CASE STUDIES

See real results from real agencies who took the O2X approach.

Massachusetts National Guard (MA NG)

Massachusetts National Guard (MA NG) State-wide, Massachusetts | 2019 – Present Previous Next Overview The Massachusetts National Guard has partnered with O2X to provide holistic performance education and training to improve the health of the 8,500 Airmen and Soldiers. The main program objectives are to increase the combat readiness,...
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Loudoun County Fire & Rescue

Loudoun County Fire and Rescue Loudoun County, VA | March 2019 – Present Previous Next Overview In the fall of 2018, the Loudoun County Fire and Rescue Department was awarded a FEMA  Assistance to Firefighters Grant (AFG) to provide critical health and wellness training for the agency’s more than...
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Lafayette Police Department

LAFAYETTE POLICE Department Lafayette, IN | 2020 – Present Previous Next Overview In the fall of 2020, O2X partnered with the Lafayette Police Department to administer an agency-wide physical fitness test.   For this, O2X utilized our Scotty Salman PFT, comprised of assessments of upper body push, upper body pull,...
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Frederick County Fire & Rescue

Frederick County Fire and Rescue Frederick, MD | September 2019- Present Previous Next Overview In September of 2019, Frederick County Fire and Rescue began a partnership with O2X Human Performance to reduce the occurrence of injuries and illness that are common across the fire service. This partnership with O2X...
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Fire Academies

Fire AcademIES Various Departments | 2015 – Present Previous Next Overview O2X partners with fire departments nationwide to provide essential training for their recruits and academy staff.  We’re helping implement programs that build strong mental and physical foundations for new firefighters, as well as arming them to support a...
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Federal Law Enforcement

Federal Law Enforcement Client Various locations | January 2018 – Present Overview In January of 2018, a federal law enforcement department sought an organization to provide critical health, wellness, and performance resources to their large and diverse workforce.  After an extensive search, O2X was selected for the opportunity based...
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Dedham Fire Department

Dedham Fire Department Dedham, MA | 2017 – Present Previous Next Overview The Dedham Fire Department protects a small suburban community that borders the city of Boston.  The agency staffs two engine companies and two ladder companies from two stations and has just over 60 full-time firefighters on staff....
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Chicago Blackhawks

CHICAGO BLACKHAWKS Chicago, IL | 2016 – Present Previous Next Overview In 2016, the Chicago Blackhawks began a partnership with O2X Human Performance designed to support a culture of excellence at all levels of the organization. O2X provides a systematic approach to player performance in the following areas: development...
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FEATURED PODCAST EPISODES

O2X On-Site Specialists (DC Fire)
FDNY Firefighter, Billy Hegedus
Detroit Firefighter, Scott Ziegler

The o2x tactical performance podcast

The O2X Tactical Performance Podcast: 101 – Frank Wintrich

-Episode 101 features Frank Wintrich, O2X’s Program Manager within the Federal Bureau of Investigation (FBI). Frank is 2x guest on the O2X podcast – with his background covered on episode #41 as well as his strength and conditioning tips for …

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The O2X Tactical Performance Podcast: 100 – Loy Donaldson & Alex Othmer

-Today’s episode is joined by Loy Donaldson and Alex Othmer.–Alex Othmer is an O2X Lead Instructor, graduate of the United States Merchant Marine Academy, and former U.S. Navy SEAL. Currently, he is the Co-founder and Executive Director of Guardian Revival, …

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The O2X Tactical Performance Podcast: 99 – Joe Cavallaro

-Joe Cavallaro is a Doctor of Physical Therapy and On-Site Human Performance Specialist with the Massachusetts National Guard where he provides support in injury management and prevention. -He is a 2013 graduate of Northeastern University’s Doctor of Physical Therapy program, …

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