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Fit2Guard, LLC

@fit2guard

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Beach Patrol Lieutenant/ Supervisor
USLA National Medalist
Certified Strength & Conditioning Specialist
MS-Sport Leadership and Coaching
USAW, WSI

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CONDITIONING

Build endurance, upper-body strength, and core stamina to stay rescue-ready.

Run:
800m — aim for under 4:00
600m
400m
200m
100m
After each run: 20 diamond push-ups + 20 abdominal flutter kicks.

FINISHER: 800m — time yourself and aim for under 4:00!

Find this workout and more in the Lifeguard Tryout Preparation Guide by clicking the link in the bio! by @fit2guard

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a day ago

Weekly Recap!!!

Post Nor’easter training continues.
PVC Pipe Warmup!
Preseason training and PFT Preparation guide is on demand!

Get yours today by messaging us! by @fit2guard

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6 days ago

PVC Pipe Paddle Warmup

Sometimes the simplest tools are the most effective. A PVC pipe is cheap, lightweight, easily portable, and a great addition to your pre-paddle routine for muscle activation, joint mobility, and movement prep.

Before hitting the water, run through this quick sequence to open up the shoulders, thoracic spine, hips, and posterior chain while preparing your body for the demands of paddling.

Perform 10 reps of each:
•Squats
•Twists
•Over & Backs
•Overhead Squats
•Good Mornings
•Bent-Over Twists
•Halos
•Bulgarian Split Squats

Keep the movements controlled and use the PVC pipe to work through a comfortable range of motion. The goal isn’t fatigue—it’s to move better and get ready to paddle.

Train Hard. Guard Strong.

Follow Fit2Guard for more lifeguard strength, mobility, rescue, and performance training! by @fit2guard

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9 days ago

NOR’EASTER SAFETY TIPS

Nor’easters can leave behind dangerous conditions long after the strongest winds and rain have passed. Coastal flooding, powerful surf, damaged roads, and standing water can all turn hazardous quickly.

🚗TURN AROUND, DON’T DROWN.

Never attempt to cross rushing water covering a roadway. According to the National Weather Service, about 12 inches of moving water can carry away a small vehicle, while 18–24 inches can carry away larger vehicles, including SUVs and trucks.

🌊STAY BACK FROM THE SURF.

Powerful waves and rushing upwash can knock you off your feet. The returning backwash can then pull you toward deeper water. Watch conditions from a safe distance.

⚠️ AVOID STANDING FLOODWATER.

It may contain bacteria, sewage, chemicals, sharp debris, downed electrical hazards, or damaged pavement hidden beneath the surface.

WHEN IN DOUBT, DON’T GO OUT!

Stay alert. Respect the water. Never underestimate the power of moving water.
Follow Fit2Guard for more water-safety tips, drowning-prevention education, and ways to stay safe near the water. by @fit2guard

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12 days ago

WEEKLY RECAP!!!

We are gearing up for the Nor’easter here on Cape Cod and it’s been wild to see the videos coming out of New Jersey and Delaware as well as the rest of the Mid-Atlantic region. Stay tuned for tips for what to look out for with coastal flooding to ensure a safe weekend for everyone.

The past weekend was jam packed with Water Rescue education and a big thank you to the faculty that assisted Gerry Dworkin and @lifesavingresources covering all types of awareness, operations, and technical skills training. Fit2Guard is excited to get this information out to the general population on Cape Cod as well as work with local organizations to enhance their water rescue training.

Lastly, Fit2Guard has put together the ultimate guide for lifeguard tryouts and for recertification training. Employers now have a guide to hand to applicants prior to tryouts and offseason guards can also follow this 8 week program to evaluate and prepare for their recertification tests. Fire and rescue, and anyone that requires CPAT to pass can also follow this program and be ready to respond with strength.

Check out the link in the bio or visit www.fit2guard.com for the guide and other training programs.

Here’s to a strong week ahead and remember to stay vigilant around water! by @fit2guard

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14 days ago

What’s missing in lifeguarding?
Too often, lifeguard applicants are told when the tryout is—but not how to prepare for it.
The Fit2Guard Lifeguard PFT Preparation Guide was created to help close that gap. Whether the test is in the pool, open water, track, road or sand, candidates need more than motivation—they need a plan.
🏊 SWIM — speed, endurance & test preparation for 500 meters to 1000 meters under a specific time.
🏃 SPRINT — acceleration, running & sand conditioning and how to transition through the surf
💪 STRENGTH — push-ups, sit-ups, pull-ups & total-body preparation
🔥 CONDITIONING — build the work capacity to perform when it counts- build VO2 Max, delay blood lactate buildup, and increase confidence for when the job matters the most!
If you hire lifeguard applicants for beach patrols, pools, camps, clubs, and aquatic facilities this guide breaks it down how your candidates show up prepared for any physical test you use for hiring.
Don’t just announce the tryout. Prepare people for it.
Get the Lifeguard PFT Preparation Guide by clicking the link in the bio, checking us out at www.fit2guard.com, or commenting LIFEGUARD PREPARATION to order your copy today!

FIT2GUARD | TRAIN HARD. GUARD STRONG. by @fit2guard

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17 days ago

🌊 TRAIN. LEARN. LEAD. RESCUE. 🌊

A huge thank you to Gerry Dworkin and the incredible faculty at Lifesaving Resources for an outstanding International Water Rescue Instructor Academy!

Grateful for the knowledge, hands-on training, and opportunity to learn alongside rescue professionals from across the country. Excited to bring these skills home and continue building safer, stronger, and better-prepared rescuers. 🚒🌊🛟

Train Hard. Guard Strong. Rescue Ready.

#waterrescuetraining by @fit2guard

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19 days ago

🔥 Ready to level up your speed? Join the Fit2Guard 12-Week Sprint Program and start getting FAST!

In this mini-series, we highlight how dune sprints are a great way to build your sprint mechanics in a short distance while keeping intensity levels high.

Dune sprints build the explosive power, acceleration, and strength you need to move FAST when it matters. 🏃‍♂️💨

Train with purpose. Get faster. Perform better on the beach.

Comment FASTER for the affordable and easy-to-follow 12 week sprint training program.

Designed by lifeguards.
Trusted by lifeguards.
Used by lifeguards.
Why does this matter? Because every second counts! by @fit2guard

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a month ago

🇺🇸🌊 5 Tips for a Safe Labor Day Weekend! ☀️🏖️

Before you hit the beach, keep these five simple safety tips in mind:

1️⃣ Check with a lifeguard about current surf, weather, tides, and beach conditions.

2️⃣ Always swim near a lifeguard. Choose a guarded swimming area whenever possible. 🛟

3️⃣ Don’t dig large holes in the sand. Deep holes can collapse and can also be dangerous for people walking or running on the beach.

4️⃣ Hydrate! 💧 Sun, heat, swimming, and beach activities can take a toll. Drink plenty of water throughout the day.

5️⃣ Walk or jump in—DON’T DIVE into water when you don’t know the depth or what’s beneath the surface.

Follow these five tips, look out for one another, and have a FUN & SAFE LABOR DAY WEEKEND! 🇺🇸🌊☀️ by @fit2guard

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a month ago

⚡ FAST STARTS = FREE SPEED ⚡

In the 90m beach sprint, those first few steps can make the difference between chasing the race and controlling it.

🏃‍♂️ Staggered-Feet Standing Start
🔥 Three-Point Start
🚀 Track-Style Start

Which one is fastest? The answer is individual.

Ultimately, the best start is the one you’ve trained, tested, and can execute consistently under pressure. But on the beach, the surface matters too. Sand can change dramatically depending on coarseness, moisture, recent rain, and compaction. A start that feels explosive on firm sand may leave you sinking and spinning your wheels when conditions get soft.

The goal: create force backward into the sand so your body accelerates forward—without wasting your first steps digging yourself out.

📊 That’s where timing gates like the OVR Speed Timer become valuable. Test each starting position over the same short acceleration distance and compare the numbers. Don’t just guess which start feels faster—measure it.

Test ➡️ Adjust ➡️ Retest ➡️ Race.

Train multiple starts. Learn the sand. Find what works for YOU.

HIT THE SAND RUNNING!

#Fit2Guard #BeachSprint #USLA #LifeguardSport #speedtraining by @fit2guard

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2 months ago

🚨 Train Hard. Guard Strong. 🚨

Whether you’re preparing for your first lifeguard tryout, building a stronger patrol, or chasing a podium finish at the USLA National Championships, Fit2Guard has a training program designed for you.

🏖️ Our programs include:
✅ Lifeguard Tryout Preparation
✅ In-Season Strength & Conditioning
✅ Beach Sprint Speed Development
✅ Open Water Swim Training
✅ Rescue & Work Capacity Workouts
✅ Lifeguard Sport Performance
✅ Team Training Programs
✅ Individual Remote Coaching
✅ Mobility & Recovery Plans
✅ Race-Day Warm-Ups & Competition Prep
✅ Coach & Captain Programming
✅ TeamBuildr-Compatible Training Plans

Every program is built on evidence-based strength and conditioning principles while addressing the real demands of beach lifeguarding and lifeguard sport. Whether your goal is to pass a physical test, improve your patrol’s operational readiness, or become a faster, stronger competitor, we’ll help you train with purpose.

📲 Scan the QR code to explore the Fit2Guard USLA 2026 Training Library and find the program that’s right for you.

💬 Have questions or looking for something customized for your patrol? Send us a DM—we’d love to help build a plan that fits your team.

Train Hard. Guard Strong.

#Lifeguard #BeachLifeguard #USLA #LifeguardSport #StrengthAndConditioning by @fit2guard

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2 months ago

Strong starts create fast finishes.

Every great race begins before the first step. Today’s session is all about building explosive acceleration, refining technique, and developing the confidence to attack every start.

🔥 Today’s Focus
• Active dynamic warm-up to prepare the body for high-speed movement
• Technique work to improve posture, shin angles, and force production
• 5 resisted sprints to build acceleration and power
• Starts: 6×10m • 4×20m • 2×40m • 2×70m+ with full recovery between efforts

Train every rep with intent. Quality beats quantity when developing speed. Stay relaxed, explode out of the start, and finish every sprint with perfect mechanics.

Fast starts win races. Train hard. Guard Strong. 💪🏖️⚡

#Fit2Guard #sprinttraining #usla #uslifesavingsport #flags by @fit2guard

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2 months ago