Hey folks, I am a municipal fire fighter and my schedule is both set in which days I am working during the year but varied in which days I work each week. My work schedule is a modified 1 on/2 off with a 4 day weekend each month. Due to this work schedule, I cannot do a strict every other day of lifting. I’m currently trying to do a squat, OL variation, and press every day that I’m not in the station with a little lite conditioning work while I’m on duty. I am intrigued by the BB Medicine and Starting Strength doctrine though and would like to make the drastic switch to this style of programming but would like any input as to the most effective way of working around my erratic week to week work schedule. Thanks guys, any input is much appreciated. Stay safe, get strong.
We run the Coon Rapids schedule. If you want to see a messed up 24hr shift schedule, take a look at that one. Regardless, I have run the Bridge 1.5 times and am currently 8 weeks into the 12 week strength program. I have not had 2 consecutive days off since starting the 12 week strength, which is a 4 day program. I am seeing very good results despite having to squeeze the programs into my schedule. I just went with the mind set that I was going to make it work, and it has.
When you train with RPE, such as BBM advocates, then having perfectly aligned days off is less of a concern. Because of RPE you adjust your weights based on what your current ability is. So, if for instance, because of work you have to squat two days in a row it’s no big deal. You’ll have some fatigue the second day, but RPE will still guide you to the proper weight. The most important thing is just that you get the required work in every week, exactly how the days off align is lesser of a priority.