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Every Firefighter Needs This Important Fitness Trait
Firefighters have a physically demanding job and need to prepare for these demands via proper fitness and training. In this post, FRF will look at the research and breakdown the most important fitness trait a firefighter needs to insure they meet the demands of the job. #GETFRF
3 Exercises Every Firefighter Must Do!
Before I got into the fire service (almost 20 years ago), I worked with athletes, some amateur, some pro. The main goal of the training was to create workouts that would improve performance (and in some cases body aesthetics). The first thing we would do is evaluate the motions and muscles needed in their sport, then provide exercises that would challenge and improve them. These, in essence, are the basics of “functional training.” So, when I talk about “functional” firefighter fitness, I am referring to the physical aspects we, as firefighters, need to do our job. Therefore, in order for an exercise to be “functional” for firefighters, it must effectively train us to meet the demands of the fire and rescue ground. Would you agree? Would you also agree that the older traditional weight–lifting machines and exercises seen in most firehouses do not ‘functionally” address the physical challenges we as…
Functional Upper body Exercise for Firefighters- Standing DB Press
What makes an exercise “functional” for firefighters, EMTs, and medics? In order to answer this question, we must first define what functional training means. The definitions can be varied and broad and often the term functional training is abused and over-used. Click to link to discover the best way to define functional training for firefighters.
Firefighter "Fit for Duty" Workout Schedule
Do you workout on shift? Should you workout on shift and what is the best workout to perform? How do you schedule your workouts around your shifts or calls? This is a major concern for the fire rescue athlete. On one hand we know we should be working out to stay and get fit for duty. Yet , if we burn out in the gym we won’t be able to perform when it really matters. I recently post workout options and get a lot of emails to post more. But, before I do, I think its really important to keep the big “fitness” picture in mind and see how all these workouts should be organized. Part of the big picture is to figure out “what is the best form of exercise to perform on duty?” If you want a done-for-you program that incorporates the best firefighter workouts organized in a…
A First Responders Guide to Cortisol
What is cortisol and why do you need to know about it as a first responder? This great post from FRF will explain and answer that question and, most importantly tell you how to manage it for better health.
Firefighters and Cancer Prevention- Start Here to Reduce Your Risk
The latest research shows that firefighters are more likely to develop cancer than the general population. There are, however ways to reduce your risks. Fire Rescue fitness has created a list of the five best ways to reduce your risks of cancer as a firefighter, EMT, and/or medic.
Thriving Under Pressure: 5 Essential Truths for the Resilient First Responder
Are you ready to build Resilience and take your fitness to the next level? Here are five truths you need to understand in order to do so. In the high-stakes world of firefighting, EMS, and law enforcement, physical and mental readiness isn’t just a goal-it’s a requirement. Whether you are dragging a line, performing high-quality CPR, or making split-second tactical decisions, your body and mind must be optimized for the mission. However, the “always ready” mindset often leads us to neglect the very person behind the badge: ourselves. The chronic stress of the job triggers a cascade of **cortisol**, our primary “fight or flight” hormone, which, when left unmanaged, can lead to weight gain, exhaustion, and chronic disease. To build a culture of true resilience, we must look beyond the workout and master the science of performance. Here are five essential truths to help you survive and thrive. 1.…
The Best On-Shift Workout to Build Resilience Without Redlining
One of the most common questions I get is how to train on shift without “redlining” before the tones drop. It’s a delicate balance: you need to be fit for duty, but you have to leave enough in the tank to perform when someone is having their worst day. After years of experimenting at the station with everything from heavy lifting and high-intensity grinders to yoga and mobility work, I’ve found that interval training is the sweet spot. Intervals allow us to mimic high-demand fireground movements-like crawling, dragging, and carrying-while managing our heart rate and recovery. This approach helps us build the resilience we need without leaving us completely exhausted for the next call. Here is a crew-based interval workout we recently ran at the house that hits that “ready for anything” threshold: Active Warm-up Perform 2 circuits. Set an interval timer for 35 seconds of movement with 5 seconds…
Beyond the Call: Fueling Your Body with the Right Fats
Learn how to optimize your performance and combat the effects of high-stress shifts with this firefighter’s guide to healthy fats. Discover which cooking oils reduce chronic inflammation, support hormone balance, and build long-term resilience for first responders.