This archive report was first published on 16 October 2019.
Monmouth County Lifeguards: The Best in the Country ¶
Published on October 16, 2019
Monmouth County lifeguards in New Jersey have earned a reputation as being among the best in the country. Their hard work and dedication to rigorous training have paid off, with the team winning national competitions in 2014 and 2017, and finishing as runners-up in 2019.
The lifeguards' success can be attributed to their tough training regimen, which includes a 500-yard open-water swim in under ten minutes, a 1.5-mile beach run in under eight minutes, CPR and first-aid certifications, and an interview that covers their sporting history and psychological makeup. They also undergo 40 hours of surf-rescue Rookie School, where they shadow experienced lifeguards in the pool and at a tower.
Training for Lifeguard Fitness ¶
So, can you handle the super tough beach challenge to be lifeguard fit? Check out these challenges and see how you can prep for them even outside the sand and waves.
Beach Flags ¶
Beach flags is a challenge where 16 contestants start facedown in the sand with their feet 20 meters from 15 flags or cones. They must jump up and sprint to grab a flag, repeating the process 14 times with one fewer flag each round. The contestant who does not grab a flag is cut each round.
- Train for it: Do 15 x 25-yard sprints. Walk back to the start after each and repeat.
4-Person Line Pull ¶
The 4-person line pull challenge involves sprinting across the sand to the water and swimming with a rope attached to a rescue can 150 yards out to a person being rescued. Two teammates onshore pull the line to bring both swimmers in. When they reach the shore, all three guards carry the rescuee across the finish line.
- Train for it: In a pool, do 10 x 100-yard swims as fast as you can with 50-yard slow recoveries in between sets.
Out-and-Back Row ¶
The out-and-back row challenge involves two people rowing a boat through the surf and around a buoy 250 yards out in the ocean, then surfing and rowing back to the shore. They must repeat this process for a total of three laps.
- Train for it: Do three kinds of intervals every week on a rowing erg: short, hard sprints with the damper turned to 11, longer tempo work, and a weekly stamina session.
