| Training Secrets of the North Shore Lifeguards |
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 Run, Swim, Run, BreathBy Siri Masterson Hawai‘i, in all her beauty, can have extreme mood swings—in a matter of hours ocean conditions can go from playful and manageable to extremely dangerous. The isolated island chain is respected by lifeguards around the world as a unique place to guard, because of the challenges and unpredictability of the ocean. It’s not surprising then that the Hawai‘i Ocean Safety Officer must go through rigorous physical (and mental) training to be prepared for anything. In order to be versatile, a lifeguard has to be on top of his game. He must be able to swim long distances after strenuous running, able to paddle and navigate bulky rescue boards with the weight of another person, and have an acute awareness of individual beaches, ocean conditions and the surrounding environment. So, how do lifeguards train for the inevitable? “Just stay in the water,” says Jerry Miller, who has been a Hawai‘i lifeguard for 26 years and on the North Shore for 20. He prepares for the winter by mixing water time with resistance (weight) and cardio training. As he puts it, he’s “working for strength.” During the summer he focuses more on going to the gym and tries to work on at least two muscle groups a day. “One day I might work my chest and back, then the next day I might do bi’s and tri’s.” He says that summertime is the right time to practice extended paddles, long distance running, sprints and lots of swimming.  During the winter, on the other hand, for most lifeguards on the North
Shore it’s just surfing, surfing, and more surfing. “You have to have a
strong surfing background in order to be a lifeguard,” Jerry says. “The
best test is to not wear a leash. If you can’t swim in then you
shouldn’t be out there. If knowledge of currents, rhythm of the ocean,
timing and positioning aren’t there, then all the physical training in
the world won’t matter.”Robert Dorr, a 14-year lifeguard veteran, echoes Jerry’s knowledge. “If everybody took off their cord and figured out the ocean without it, the lineup would be a much safer place.” Ocean muscles and beach muscles are two separate groups; somebody who trains in the gym all the time might try going in the ocean and find that they are ill suited for the water. The only way to build confidence in the ocean is to be there as much as possible. “But most importantly,” Dorr says, “have fun with it, do whatever floats your boat. We’re all out there to be stoked.” Once a year, all Hawai‘i lifeguards must re-certify their E.M.S. (Emergency Medical Service) training, which includes being updated on the latest CPR requirements, a review on basic rescue techniques and a physical performance evaluation. There are four performance tests a lifeguard must pass in order to remain in work. If you really want to see if you are in basic lifeguard condition, give the physical tests a try. But don’t forget that there is no substitute for getting to intimately know our mother ocean. Hawai‘i Lifeguard Performance Tests: Who da man? 1000 x1000 Yards - Run/Swim -- Under 25 Minutes 500 Yards - Pool Swim - Under 10 Minutes 400 Yards - Rescue Board Paddle -- Under 4 Minutes 100x100x100 Yards - Run/Swim/Run -- Under 3 Minutes |
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