Hey y'all,
Being a paramedic is a physical job that requires muscle strength and movement coordination. I'm looking for a training program that would highlights important exercices that would help reduce risk of injury on the job.
Anyone has a nice gym program and cares to share with a newbie student?
Thanks a ton!
Posted Sep 13, 2020, 10:32 PM UTC
The paramedic cardio circuit: Sit on couch, forget snacks, get up and walk to fridge, return to chair, flip the channels, get a call and walk to rig, get canceled, walk back to chair, repeat to sets of 3.
The paramedic squats and upper body circuit: Go to lift assist, find 400lb pt on floor, assist up, patient wants to go to hospital for funsies, put patient on gurney, pull gurney to rig through dirt driveway, lift gurney into back of rig, get to hospital, unload gurney from rig, transfer patient to hospital bed, repeat to sets of 3.
The paramedic calisthenics circuit: get called code 1 to lift assist, realize it's a code, drag patient to floor, kneel to manage airway while your partner pumps on chest, change roles per protocol until the engine arrives, stand to to get IV equipment since everyone else on scene is a basic, kneel to establish IV, stand back up because a firefighter moved your meds, get Epi and kneel to administer meds, stand back up to get airway roll, lay down to intubate, stand back up to command the code, call time of death, repeat to sets of 3.
I’d recommend following a full body routine, I’ve found a PPL (Push, Pull, Legs) routine to be pretty good. r/gainit and r/gainitmeals are both very good resources to check out. Diet is really important if you’re attempting to gain muscle so I’d definitely read up on it.
Thanks man. Honestly eating is my main weakness in muscle training
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Deadlifts are awesome. Yoga is awesome. Cardio is great. Arguably one of the biggest hurdles is nutrition, cause we tend to eat like utter dog shit in the field.
Do a standard full body work out, the focus mostly would be a strong core workout. Pay close attention to your back, don't push your back to hard at the gym. You hurt your back your career is pretty much over or worst when your on the job going down the stairs with a patient. And for the love of God...don't skip leg day!
You may be interested in the following resources:
- EMS Fitness & Healthy Eating by u/TheRandomGuy94 - A guide to getting fit and eating healthy for EMS providers.
View more resources in our Comprehensive Guide.
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I'd suggest taking a look at the Tactical Barbell I and II books. They're written specifically for first responders and military. Overall a solid program, and its nice because you can tailor it to your needs.
3 sets of 12 repetitions M, W, F
This is all you need, everything else is auxiliary.
Start with minimal weight. Don’t rush to add on weight.
Once you have proper form committed to muscle memory(you’ll know when) continually be adding more weight.
Make sure to stretch at least once a day, consume one gallon of water, sleep for at least 6 whole hours, and try not to use pain relief medication(over the counter or otherwise.) YOU WILL experience pain and health complications later in life if this in particular isn’t heeded.
Before I entered EMS I was an exercise and sport science guy, there's a plan that was made using this knowledge, it burns fat and builds muscle. But you also gotta eat right otherwise the gains will be lost.
Monday
Lower Body
10 min Jog
10 Front Lunges Each Leg
10 Side Lunges Each Leg
10 Bodyweight Calf Raises
Back squats 4 sets 10 reps
Leg press 4 sets 10 reps
Dead Lift 4 sets 10 reps
Barbell Calf Raises 3 sets 10 reps
Leg Extension Machine 4 sets 8 reps
Leg Curl Machine 4 sets 8 reps
Stretch out!
Tuesday
Upper Body (Chest)
15 Min Arc Trainer or Elliptical
Pull ups 3 x 10
25 Push Ups
Bench Press 4 sets 10 reps
Incline Bench Press 4 sets 10 reps
Decline bench Press 4 sets 10 reps
Cable Shoulder Press 4 sets 10 reps
Military/Arnold Press 4 sets 10 reps
do Thurs workout also
Stretch out!
Wednesday
Lower Body
15 Min Arc Trainer or Elliptical
Rocket Jumps 2 sets, 10 reps
Mountian Climbers 20
High Knees 10 each leg
Front Squat 4 sets 8 reps
Stiff Leg Dead Lift (RDL) 4 sets, 8 reps
Good Mornings 4 sets, 8 reps
Calf Raises 3x10
Leg Extension Machine 4 sets 8 reps
Leg Curl Machine 4 sets 8 reps
Stretch out!
Thursday
Upper Body (Back)
10 min Jog
Pull Ups 3x10
25 Push Ups
T, Y, I (all 3 is one set) 3 sets 10 reps
Bent over row 4 sets 10 reps
Cable Face Pull 4 sets 10 reps
Cable Row 4 sets 10 reps
Dumbell Shrugs 4 sets 10 reps
Lat Pull Down 4 sets 10 reps
Back Extension 3 sets, 10 reps
Stretch out!
CORE (every other day- even off days)
10 Leg Raises
30 Sec L Plank 0 Rest b/w
30 Sec F Plank 0 Rest b/w
30 Sec R Plank 0 Rest b/w
10 SB Roll-outs
10 Leg Raises
30 Sec L Plank 0 Rest b/w
30 Sec F Plank 0 Rest b/w
30 Sec R Plank 0 Rest b/w
10 SB Roll-outs
30 Sec Mtn Climbers
15 Russian Twist 25#
10 S Leg Raises
10 Roll-outs
30 Sec Mtn Climbers
15 Russian Twist 25#
10 S Leg Raises
10 Roll-outs
Hope this helps!
Thank you for this!
I hope it works for you. it’s a solid work out.
How much lifting experience do you have
I've been hitting the gym for two years, not really consistently tho. Also, during the rona lockdown, all gyms were closed here so I didn't lift a single weight for a period of 4 months
If you want a program made for you, I recommend using the Volt app. They have a program for first responders specifically too. However, you can definitely make your own for free.
jeff cavaliere and his AX-1 program is super super good
Lots of abs to protect your lower back. Russian Twists, situps, planks. Squats. As many different kinds of leg stretches as you can find.
Just go to CrossFit when you can. Cant slack off in front of others. You'll get more out of one work out than you will doing 4 on your own.
Go to r/fitness. Pick a basic strength training plan from their wiki. Follow it consistently. Eat a healthy, balanced, and sufficient diet.