This 4-minute stretch can improve firefighter performance.

  October 30, 2017

Mobile and flexible athletes move more efficiently and can be less likely to suffer injury.  Unfortunately, from my research I have found that stretching is the most often “skipped” part of an athlete’s workout.   For one, it’s done at the end of the workout when you just want to be finished.  And, for two, it can be boring.  To combat these “excuses” I created these simple and efficient 4-minute stretch routines.  These routines should be performed in conjunction with some foam rolling.  All you need for these is a small area, an interval timer or watch and a mat or some padding (optional).

The routines are divided into 12, 20 second stretches done in succession for a total of 4-minutes.  So, you are only holding 12 different positions for 20 seconds each.  I like to use the interval timer to keep me honest (I tend to stop early) and on-track.   Each routine is slightly different, using different stretches and emphasis.  Here is an example of one of these routines, click the link below and follow along.

You will hold each stretch for 20 seconds.  Perform 2 rounds.

  1.  Chest or doorway stretch
  2. Downward Dog (focus on shoulders and calves)
  3. Spiderman-right
  4. Spiderman- left
  5. Knees to one side- right
  6. Knees to other side- left

Repeat for a total of 2 rounds (4-minutes).

You can do this routine to start your next day or shift.  Or, perform this at the end of your FRF workouts.   This is workout #1 from the new Get FRF (Fire Rescue Fit) Workout (click here for more information).  Let me know what you think and give me some feedback!  Give it a try!

Stay safe and Get FRF!

Aaron Zamzow

Discover the Get FRF (Fire Rescue Fit) Workout Program trusted and used by thousands of Firefighters.

The Get FRF Workout is the culmination of the lessons learned from the feedback and results seen from my previous program creations.  I decided to take the best workouts and training aspects and put them to use in this one effective workout program.  The Get FRF Workout is born from the efforts of thousands of hours of research and from the impressive results from the thousands of firefighters, EMTs and medics that have used FRF workouts and training protocols.

This is the most comprehensive workout system for Firefighters, EMTs and Paramedics. It will improve every aspect of your fitness (conditioning, strength, cardiovascular recovery, core power) and make you strong, lean, athletic and efficient. The workouts are easy to follow with exercise tutorials and are very practical.  I have also designed this program to be “excuse-proof.”  You can literally do these workouts anywhere; at home, in the gym, at the firehouse, or even outside.  Couple these efficient and effective workouts with the updated and easy-to-follow Eating Guidelines and I guarantee you will see results. This program is 20 years in the making and is endorsed by thousands of fire rescue athletes and hundreds of elite trainers.

The Get FRF (Fire Rescue Fit) Program Includes:

  • 8-week Get FRF Workout Training calendar
  • 9  Different efficient and effective resistance training options including 5 challenge workouts.  There are also 4 different  cardio workout options that you can customize to your specific goals.
  • Done for you interval workouts that you can adapt to meet your own needs based on equipment and preferences.
  • Workout options for the firehouse, gym or home.  Includes workout options for on-duty and crew workouts (group workouts)
  • Over 60 different exercises that will get you stronger, leaner and moving better than ever!  These exercises will burn fat, improve flexibility and increase your strength.
  • Versatile workout options that you can vary based on level of fitness and equipment available.  You can no longer use the excuse of not having a place to workout or know what exercises to do!
  • Fire Rescue Athlete Training rationale.  You will learn how to workout to perform better on the fireground and in life.
  • Core exercises and stretches (including easy to follow 4-minute stretch routines that you can do after workouts or before a shift).
  • Easy to follow exercise tutorials and video links

Click here for more information on this revolutionary workout program for firefighters…

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