My name is Aaron Zamzow. I’m a Firefighter and EMT in Madison Wisconsin and also a certified and degreed Personal Fitness Trainer and author. I am the owner of Fire Rescue Fitness ( a company dedicated to creating products and blogs focused on keeping Firefighters, EMTs and Paramedics in top physical condition and “fit for duty.”

First and foremost I am a firefighter/ EMT and have been for almost 15 years. I have also been working in the fitness industry as a Personal Trainer and author for 25 years. I’ve been fortunate to train with elite athletes for the NBA, NHL, and NFL and have studied under some of the top trainers in the world.  I created FRF (Fire Rescue Fitness) out of necessity.  When I joined my first department I realized I was not trained to meet the demands of the fire ground.  I had to change the way I worked out or I was not going to make it as a firefighter.  Here is an interview I did that explains my journey.


Please check out the Fire Rescue Workouts Page for programs created to get and keep you “Fit for Duty. I’ve created a wide range of programs to cater to all levels of Fire Rescue Athletes. I created Fire Rescue Fitness because I was discouraged by all of the programs on the market claiming to be geared toward firefighters. In most of these cases programs were written by trainers and not by firefighters. I developed the a wide range Fire Rescue Fitness Programs to give Firefighters, EMTs and Paramedics a foundation of fitness that not only gets you “Fit for Duty” but will take your fitness to the next level and keep you “Fit for Duty.’ All of my programs combine over 25 years of fitness and 15 years of Firefighting experience and are endorsed by hundreds of fire rescue athletes and elite trainers.

“Train like a life depends on it.”
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Aaron Zamzow, Firefighter/EMT, BS and Certified Personal Trainer
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Aaron and Fire Rescue Fitness in the Media

Health & Wellness: 5 Exercises to Prevent Back Injuries– Great article for Firehouse Magazine (September, 2017)

Health & Wellness: The State of Fitness in the Fire Service– This is a great article for Firehouse Magazine (December, 2017)  


Health & Wellness: 6 Bodyweight Exercises for Firefighters– Article for Firehouse Magazine (July, 2017)

Five Essential Exercises for the Fire-Rescue Athlete– Article for Fire Fighter Nation

My Journey to Becoming an “Ironman” Firefighter– Article for Fire Fighter Nation

The Importance of Staying Hydrated– Article for Fire Fighter Nation

Ladder 2 Workout–

Fitness Challenge– City of Madison Press Release

Feel the Burn– Interview for the Verona Press

Aaron working with NBC News (KARE 11) in Minneapolis


A FIRE FOR FITNESS– Article for the Wisconsin State Journal

Hot stuff: Madison firefighters prefer a slow burn in their homemade chili-Article for the Wisconsin State Journal

VIDEO REPORT: Madison Firefighters Fight to Stay Fit-NBC 15

Wis. Firefighters Play Dirty in Fitness Competition– Article on


On September 11th, 2011 I finished the Ironman Wisconsin, it was a long day…but so worth it.

Also published in these journals:

Cornell, D.J., Gnacinski, S.L., Zamzow, A., Mims, J., & Ebersole, K.T. (in press).  Measures of Health, Fitness, and Functional Movement Among Firefighter Recruits.  International Journal of Occupational Safety and Ergonomics.

Cornell, D.J., Gnacinski, S.L., Zamzow, A., Mims, J., & Ebersole, K.T. (in press).  Influence of obesity on movement efficiency among firefighter recruits.  Work