Quality Over Quantity: How to Make the Most of Your Workout in a Limited Time


By Frank Wintrich, O2X Program Manager (FBI)

Developing and maintaining a high level of physical readiness not only provides numerous health benefits and reduces the risk of cardiovascular disease but also helps boost morale and self-esteem.

For firefighters, the success of their work, lives, and the lives of their teammates and community depend on maintaining peak physical condition to perform their best at any moment. With an enduring need to call forth the sudden, intense energy needed to fight a fire, perform a vehicle extraction, or carry an injured person, a firefighter in poor physical condition could be a grave danger to not only himself but his teammates as well. 

One of the biggest challenges faced in programming for tactical athletes like firefighters is dealing with uncontrollable factors in their work schedules. Uncontrollable factors can be training evolutions, duty shift changes, or unexpected calls. In the case of calls, while on duty, a firefighter never knows when the bell will ring to send them into action. Ensuring readiness through training effectively and efficiently is paramount. So how do we develop and maintain a high level of fitness, while not diminishing our readiness? Here are four tips for developing a program that can fit your duty schedule while maximizing your training…”

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