PSWC Fitness Program 

The Austin Public Safety Wellness Center (PSWC) provides a variety of fitness programs and services to sworn employees of all three public safety agencies (AFD, APD and ATCEMS), free of charge. We provide:

  • Injury Prevention and Mitigation Techniques

  • Individual Fitness Consultation

  • Group Workout Programming

  • Workout Library

  • Wellness Resource Referrals

  • Health & Fitness Education

  • Fitness Assessments

 

Fitness Consultation

Any sworn employee from one of our public safety agencies, can request a 1:1 consultation with one of our Fitness Specialists to discuss injury mitigation, developing or improving healthy habits, workout regime to improve results on the fitness assessment. Book an appointment at https://bit.ly/Austinpswc or email pswc@austintexas.gov to setup a time.

Fitness Assessment

At PSWC we provide a confidential fitness assessment comprising the following components:

  • Body Composition

  • Aerobic Capacity – treadmill sub-max test

  • Power – standing power throw

  • Muscular Strength and Endurance – pushup and inverted row

  • Mobility and Flexibility - functional movement screen for lower and upper body

Proper Exercise Technique Videos

Following safe practices in exercising and moving on the job, leads to fewer injuries and longevity. Here are the exercises most prone to injury, and ways to perform these common exercises to minimize injuries:

Workout Library

Strength-based workouts that are safe to perform while on shift:

Mobility exercises to offer variety from strength-based workouts:

 

Fitness Education

We have a team of Fitness Specialists that are credentialed fitness experts to provide on-going fitness education to our first responders. 

Best Practices for working out on shift

First Responders have unique physical demands placed on them due to the nature of their work. Therefore, maintaining fitness while on shift is crucial for ensuring they are “fit for duty” and can respond effectively when needed. Here are some guidelines based on effective practices observed in the field:

1. Prioritize Safety and Readiness

  • First Responders should ensure that their workout does not compromise their ability to respond to emergencies. This means avoiding workouts that lead to excessive fatigue or injury.

2. Choose Appropriate Workouts

  • Interval training has been found to be highly effective as it mimics the high-intensity bursts of activity first responders may experience during a call.
  • Incorporate functional movements that relate directly to job tasks, such as lifting, carrying, dragging, and crawling. This helps improve performance during actual operations.

3. Structure Your Workout

  • A suggested structure includes a dynamic warm-up followed by circuit training. For example:
  • Active Warm-Up: Perform 2 circuits of dynamic movements (e.g., foam rolling for 3-5 minutes).
  • Interval Circuit: Set an interval timer (e.g., 35 seconds of work followed by 25 seconds of rest) and perform exercises such as:
  • Aerodyne or rowing machine
  • Jumping jacks or weighted jump rope
  • Stair crawling
  • Medicine ball slams
  • Core exercises like planks or bird-dogs
  • Mountain climbers or burpees

4. Monitor Intensity and Duration

  • The total workout time should ideally be around 30-45 minutes, excluding warm-up and cool-down periods.
  • Adjust the intensity based on individual fitness levels; beginners may need longer rest periods.

5. Include Recovery Practices

  • Incorporate stretching and foam rolling post-workout to aid recovery and prevent injuries.
  • Hydration is crucial, firefighters should ensure they drink enough water before, during, and after workouts especially during Austin summers.

6. Flexibility in Routine

  • Be prepared to modify workouts based on the day’s activities at the firehouse, soreness/fatigue, or any unexpected calls. If your sleep has been recently compromised be flexible to adjust the intensity of your workout.

Wellness Referral Resources

The PSWC follows NFPA and LEO guidelines to ensure a well-rounded program. We ensure our first responders have access to support in these important wellness areas:

PSWC Fitness Team

If you have questions or we can provide support to you in any way, please email pswc@austintexas.gov or call 512-974-0200.

  • Renee Deeter, Program Manager

  • Robyn Paulsen, Fitness Specialist

  • Sebastian Olave, Fitness Specialist

  • Matthew Brocker, Fitness Specialist

  • Rickey Jackson, Fitness Specialist