Welcome to the FRF Blog
Recipes, resources and workouts to help you and your crew get fit for duty.
The Fire Rescue Fitness Body Weight 500 Workout
It can be very difficult to try to stay “fit for duty” on vacation, during the Holidays, or if you don’t have access to a lot of equipment. This workout will help you stay FRF (fire rescue fit) on vacation or when you are at a firehouse that doesn’t have any fitness equipment. I actually…
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Firefighter Interval Workout- Burn fat with fireground movements…
One of the best ways to incorporate fireground movements into your workouts is to perform what I call “10-minute interval overhauls.” These are 10 minutes of intervals that can vary in work and rest times that are performed after your strength training sessions. You can read more about these “interval overhauls” by clicking here. Today,…
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Is CrossFit a Good Firefighter Workout Program?
I’ve worked in the fitness industry for over 20 years and have seen a lot of “fads” come and go. Not to age myself but when I started in the industry step classes, leotards and zubaz where still popular. Back in the day every health club focused on having the most updated machinery possible, today…
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Firefighter Workout- Progressive Bodyweight Challenge
I get a lot of requests for workouts that require a minimal amount of equipment. Here is a great Firefighter Bodyweight workout that doesn’t require a lot of equipment and is very efficient (like you need to be on a fire/rescue scene). Click on the video below for a recap. Here is a recap of…
Read MoreFirefighter Exercise Upgrade- Bicep Training
Firefighters, EMTs and Paramedics frequently lift heavy object whether it be a cot, a hose line or a heavy piece of equipment. Lifting heavy objects can take its toll on the body if you are not trained for it. Today’s exercise upgrade addresses this issue, it takes the traditional bicep curl and adds some core…
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4 Rules to Eating Healthy in (and out) of the Firehouse…
What do you need for survival? I’m not talking about your phone, technology, or a certain person; I mean what does your body need to survive? If you said food you would be correct… Food is one of the most important things in our lives but in most cases it is low on our priority…
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Fit Firefighters 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…
Read MoreFirefighter Exercise Upgrade- Stir the Pot
This is the plank on steroids. The “stir the pot” exercise is similar to the plank except you rotate your arms in a circle while on the stability ball. This exercise will challenge your core and complete shoulder complex. You may want to start this exercise while on your knees then eventually move to the…
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Give the Gift of FRF!
Give the Gift of FRF this year! Do you have a friend or loved one that could benefit (or wants) one of the Fire Rescue Fitness Workout Programs for the holidays? From now until December 27th we created a way for you to to email any FRF program as a gift. Purchase any program and…
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