Welcome to the FRF Blog
Recipes, resources and workouts to help you and your crew get fit for duty.
Firefighter Progressive Body Weight Workout.
Total Body “Progressive” Body weight Challenge Workout. I get a lot of requests for example workouts from the various Fire Rescue Fitness Programs. This is one of the workouts you will find in the FRF Fat Loss for Firefighters Workout Program (click here to read more about this workout used by thousands of firefighters). It…
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Stop Exercising! And Start Training for Optimal Firefighter Fitness…
Yes you read that correctly! Before I worked as a firefighter, I was a trainer in both large and small health clubs. During that time I would see a lot of people exercising consistently and with good intensity but only make a limited amount of fitness progress. Why? Because we are all creatures of habit…
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P90x for Firefighter Fitness- The Good, The Bad, The Ugly?
It’s often said that any movement is better than no movement at all. I personally have to agree with that statement, I think its imperative that everyone (especially Fire Rescue Athletes) are active. The big question milling about in the Fire Rescue field is what is the most effective type of activity for firefighters? Ideally, we…
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Challenging Firefighter Crew Workout Option…
Total Body “CREW” Challenge Workout. Here is a great assessment and/ or workout to challenge your entire body. The workout does not require a lot of equipment so you can do it at the firehouse (or your house). You can substitute these exercises if you want based on your available equipment. You must perform the…
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Firefighter Fitness- Active Warm-up for Injury Prevention
Flexibility is often the most overlooked component of a an effective firefighter workout program. Incorporating flexibility exercises in your workout program has shown to help firefighter performance and reduce injuries by: Increasing physical efficiency and performance Increasing neuromuscular coordination Decreasing risk of severity of injury Decreasing risk of lower back pain Decreasing delayed onset muscle soreness…
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Simple Stretches to Improve Firefighter Performance
Stretching and flexibility are often taken for granted. The older I get (over 40) the more I realize how valuable the flexibility and mobility components of a workout are. Often skipped, I believe that a solid flexibility program (active warm-up, stretching and foam rolling) can greatly improve your performance on and off the fire ground.…
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Fit Firefighters Should Do This Everyday!
Be Physically Ready for Duty- Your Daily Fitness Checkoffs. At the beginning of each and every shift firefighters, EMTs and medic meticulously go through and check their gear (or at least they should be) to make sure that it is ready for the challenges of the day. Our equipment must be functioning properly and our…
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Firefighter Fitness- 5 Simple Tips to Get Lean and Strong
Would you agree that a leaner athlete is a better athlete? I know this is a “loaded” question. A lot of the answer has to deal with the sport in which the athlete is participating. One thing that research shows is that a leaner athlete is a “more efficient” athlete. When it comes to firefighters,…
Read MoreAre You doing This Exercise?
I recently completed a FREE report of the “10 Best Exercises for Firefighters.” You can get a copy of all 10 exercises for FREE by Clicking HERE Now. Here is one that made the list. The Side Plank- a great core exercise… 1. Plank(s) and variations of it. —It’s no surprise that the one of…
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