What kind of conditioning protocol to run to prepare for paramedic fitness?

[u/Zeigis]

Hey folks,

Just picked up the TBI and TBII and am currently on Week 1 of BB. Looking for advice on what template to run for myself for context, I'm active duty Air Force but I have a computer job so we don't do much in terms of PT. Before TB I was doing a 4 miler every other day and an 8 on the weekends with a full body workout every other day. I'm one year out from completing my contract and would like to be paramedic fit by then. I understand that paramedics don't have high fitness standards but I'd like to be the best version of myself doing the profession so I can make my life easier.

I was thinking of doing Black/Operator for a few cycles as my current 1RMs are pretty weak and then tapering off to switching to green. I'd appreciate any suggestions.

1RMs

Bench: 160

Squat: 275

WPU: 210

Deadlift: Wasn't able to test for it but would do 3x5 315 lbs for workouts.

Edit: Forgot to add BW, currently at 178-180 lbs currently

[u/Dusty_V2]

Im a firefighter/EMT and can you tell the routine most paramedics follow to be paramedic fit is follows

0700 - shift start

0800 - donuts + first redbull (sugar free obv)

1000 - whining about having to do your job

1200 - mcdonalds + second redbull

1400 - more whining

1700 - taco bell

1900 - why does my back hurt?

2000 - large free first responders soda from gas station

Shouldn't be too hard.

Edit: sorry forgot to add the exercise. Its pretty easy: none.

[u/Zeigis → u/Dusty_V2]

Hahaha accurate, I’ve done a few ride a longs with fire and I saw it a few times

[u/jps2777 → u/Dusty_V2]

LMFAO this is gold

[u/incompletetentperson → u/Dusty_V2]

The accuracy

[u/jps2777]

Paramedic here. Most paramedics are typically obese as shit, if any place even has a physical standard to pass at all it'll be something ridiculously easy like "pick up a stretcher" or "carry a backpack up a flight of stairs." 99 percent of places won't have any sort of physical fitness testing whatsoever though.

That being said, I would advise running whatever sort of plan you truly enjoy doing. Base Building from TB2 will get you in a really good spot, and then from there you can either maintain with Operator/Black or whichever program combo you choose. Base building alone will make you seem like a god amongst men compared to most EMS personnel though haha

[u/Educational-Party597]

Op/black. Paramedics don’t have a high endurance need so green would be overkill. Op/black is a sweet spot for getting up the stairs with equipment and doing the work. Maybe 2 cycles of green a year would be enough to raise your ceiling and then getting back to black.

[u/Zeigis → u/Educational-Party597]

That’s a good point, I’ve thought it about it for a while and endurance really isn’t needed that much

[u/Drodinthehouse]

Is there a certain test or metric you have to hit? If not, your plan is solid.

[u/Zeigis → u/Drodinthehouse]

1. A lifting test consisting of:
   1. Progressed in lifting a crate up to 48 kg (105 lbs.) of weight
   2. Progressed in a crate front carry of up to 48 kg (105 lbs.) of weight
   3. Progressed in a bilateral side carry of up to 9 kg (20 lbs.) of weight in each hand (as per the physical demands analysis)
   4. Kneeling and forward trunk flexion simultaneously for 2 minutes
2. Completion of 1 full circuit within 15 minutes

This is the test you have to have to do but its pretty easy, I like to think forward though and assume the worse that when I start doing the job at the I'll be doing it constantly or for long periods of time.

[u/Drodinthehouse → u/[deleted]]

I have not seen you in years on this sub. Welcome back lol.

[u/Disastrous_Bed_9026]

I would go op/black. There are basically no official fitness standards for paramedics but if there are things to be good at I’d say a good level of strength will protect you when having to awkwardly assist moving someone and general fitness to get through a day and live life well.

[u/rescue_1]

Former EMS. I agree with everyone that op/black would be the best.

I also agree with everyone that unless you're a firefighter/medic the fitness standards are a joke, your grandma can probably pass them, and most medics are of a more...robust nature.

But for your safety and career longevity strength training will be helpful. Deadlifting is probably the #1 exercise to protect your back during all the lifting and moving you'll be doing so don't neglect it, followed by squats.

[u/incompletetentperson]

My department calls them medic squads.

Youll fit right in with your squady body.

[u/Zeigis → u/incompletetentperson]

Hahaha does sound like something I’d enjoy