WHEN SECONDS COUNT, STRENGTH MATTERS: WHY DIY STRENGTH TRAINING SKILLS ARE NON-NEGOTIABLE

"First responders are not athletes, soldiers or members of the general population. Your needs are unique."

I'm one of the few strength and conditioning professionals who is lucky enough to work exclusively with first responders on a daily basis. When one of the police officers in my training group asked me to review a 'tactical' strength and conditioning program he had purchased online, I became aware of an industry-wide issue that simply isn't being addressed.

This wasn't the first time I had seen a strength training program that was completely wrong for first responders, despite being marketed directly at them. The volume and intensity were far too high, the training sessions were too long, the exercises were inefficient, and recovery was an afterthought. First responders are not athletes, soldiers or members of the general population. Your needs are unique. You require a style that you won't be exposed to from bodybuilding, powerlifting, CrossFit, athletics, sports, strongman or Pilates, alone. The demands of your roles are both specialised and yet incredibly unpredictable at the same time, and your training needs to reflect this.

Although there is undoubtedly still more to do, Australia's emergency services are at least working on addressing the mental health epidemic sweeping the industry, but they are still extremely reactionary when it comes to physical wellbeing. According to Safe Work Australia, first responders are four times more likely to suffer a traumatic workplace injury than other occupations, and while support exists once the injury occurs, there are very little preventative initiatives available. This compounds the mental stressors of the workforce due to increased absenteeism, adding to the workload of an already understaffed front line.

"Research shows that the average first responder lacks the physical strength required to safely perform common workplace tasks."

How many times have you heard a colleague talk about a persistent back problem that seemed to come out of nowhere? While a police officer may not notice anything the first time they put on an MIPV and duty belt, or a paramedic may not have a problem the first time they lift a patient off the floor, the cumulative effect of these daily tasks take their toll on unconditioned individuals. That constant back ache, the hip pain, the tweaky shoulder, the dicky ankle and the sore knees that so many first responders suffer from are not normal, and they are absolutely not part and parcel for the job. It's a sign that your body simply cannot cope with the strains of the job, and this is far too common. Research shows that the average first responder lacks the physical strength required to safely perform regular workplace tasks.

At AusTac, we understand that you need to juggle training with constant preparation to be ready for response at a moment's notice. We know the classes at the local 24-hour gym probably don't teach you how to carry awkward objects, safely drag a casualty, condition cold tendons for explosiveness straight from the car, and operate at a high standard under extreme stress. And most of all, we understand that you're not receiving adequate levels of support from your department, which means you need to equip yourself with the skills to strength train and condition your body. This isn't easy, and there's a delicate balance to be struck, but we're here to teach you how to turn yourself into the ultimate first responder while also ensuring you can run around with your kids, play sport on weekends and stay healthy and injury-free long into retirement.

We'll empower you with the tools to write a training program which optimises your energy systems for both fast sprints and long days. We'll help you build strength for restraining offenders, muscle endurance for constant load carriage, and mobile joints for accessing small spaces. We'll show you how to work out efficiently to maximise your time when on-call, how to use exercise as a tool for better sleep, and maximise the equipment in the firehouse gym.

Strength isn’t optional in this job — but with the right training, it can be your greatest advantage, and we're here to show you how.