2 1/2 years as a full time EMT. 24 on 24 off, after the third day on I get 4 days off. I've been trying different approaches to weight training since I started.
What I decided is, I had to forget the 7 day week. I live on a 9 day week. Your schedule may be different. My best training days are my work days. I get in 30 minutes of calisthenics, mostly pull-ups, push-ups, globet squats, etc, followed by hill sprints for another 15-20 before I go to work.
At work I'll try to get in 45-60 minutes of weights, mostly cleans and presses, or bench and rows. I just focus on those one or two big lifts for my hour. If I get interrupted and have to run a call, I come back, do a short warmup and pick up where I left off. I squat on my inbetween days. Which sucks because I'm often on no sleep. I take a few hours long nap in the middle of the day, drink a little coffee and squat before supper. I also train on the 2nd and 3rd of my 4 days off, before I go in to my part time job.
I've tweeked my back twice squating (pathetic weights) which caused me several days of missed work, and several months of depressing half-assed training with light weights while my back healed up. Both times my lower back was warning me before the injury occurred but I was too gung-ho to take heed. The last time was this past November, and I know I set the stage for my injury by picking up a 300+ pounder with a bad foot, trying to help him into his son's car after he went splat in a parking lot. It wasn't that I didn't have help, it was just that there was no room between me, the patient and the car door for anyone else to get in there and lift . My back was a little sore after that, but it wasn't bad. Not til the next afternoon when I started warming up to front squat.
Anyway. I had to buy and bring most of the weights I use at work. They had a decent Olympic weight set, and a death trap of a bench that I was scarred to put even 185 on. I bought a better bench on craigslist, brought in my own bumper plates, and hung up a chin-up bar in the bunk room (easier to ask forgiveness than permission). The set up still sucks, but it's just me and a 60+ year old dude with bladder cancer (who works on a different shift) who uses it, so we're lucky we have that.
24 hour shifts are hell on your sleep and recovery, but you're tougher than you think. Getting good food sucks. You have to learn to make the most of a lot of very bad choices. If you're used to pre-fixing meals you'll be ahead of the game, but depending on where you work your crew might like to eat together. If so you should not be a douche-bag and eat with them. That's all I got for now. Might write another wall of text later.