An FHS&C guide to training, fatigue, and recovery
The job comes first. Always.
The people we serve, the calls we respond to, and the demands of the shift are why we train in the first place.
Sometimes those demands change what training looks like. Broken sleep. Overtime. A session interrupted by the tones. Equipment that isn't available at your station.
That's part of being a firefighter. It doesn't mean your training has failed. It means today's session needs a decision.
The goal hasn't changed
The goal of training is to build capacity over months and years, so you can meet the demands of the job throughout your career. The point is not to complete every workout as written, no matter what. Finishing a session at any cost isn't automatically a better training day than one you adjusted with a reason.
There's no universal rule
The right call depends on you: how you've been sleeping, what the shift asked of you, how you're recovering, what your schedule looks like and what's coming next. Two firefighters coming off the same shift can need different things. That's why I don't hand out one rule for everyone.
What an adjustment can look like
Depending on what's going on, my guidance might be to:
Train the session as written. Sometimes it's the right day to do the work.
Adjust the workload or intensity. Keep training, with a dose that fits where you are.
Make it a recovery day. Easy aerobic work or mobility can be the more useful choice.
Which one, and by how much, is a coaching decision for your situation. That's what I'm here for.
Worth keeping in mind
Log what you actually complete. An honest log helps me give you better guidance than a perfect-looking one.
Easy days stay easy. They have a purpose. Don't turn them into a test.
Recovery is part of the work. Choosing it on purpose is not a step backward.
One rough week doesn't define your training. What you do over a career does.
Need help adjusting your training?
Already an FHS&C member? Email me directly at firehousestrengthcoach@gmail.com, or reply to your FHS&C welcome email.
Tell me what's happening, how you've been sleeping, how you're feeling, and what your schedule looks like. I'll give you my guidance on how to adjust your training.
New to FHS&C? Personalized guidance like this is part of FHS&C membership. Programming is written fresh every week and delivered in the TrainHeroic app, with coach access for feedback and accountability.
$25/month after the trial.
This guide is general coaching information, not medical advice. If you're dealing with pain, an injury, illness or another health concern, talk with a qualified healthcare professional.
Eric Haskins
Training Captain | Founder & Head Coach
CSCS | TSAC-F
Firehouse Strength & Conditioning
Capacity > Demand
