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FRF Birthday Challenge Workout for First Responders.
Looking for a quick and effective bodyweight workout for the home, gym or firehouse? Try this CHALLENGE workout from FRF. Burn some calories, improve mobility and have some fun. Time to get FRF!
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Improve Upper Body Strength and Performance with this Movement
What makes an exercise “functional” for firefighters, EMTs, and medics? In this post Aaron Zamzow from FRF shows us an example with the kneeling shoulder press. This is a great exercise to work the postural muscles of the shoulders and upper back and core. Click to link to hear more…
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Why Zone 2 Cardio is a Game-Changer for Firefighters and First Responders
Zone 2 cardio is essential for first responders, enhancing endurance, recovery, and mental resilience crucial for managing emergency situations. It operates at 60-70% of an individual’s maximum heart rate, promoting fat oxidation for energy and improving cardiovascular health. Incorporating multiple Zone 2 sessions weekly, alongside strength training, fosters better physical preparedness and hardiness. This training method not only benefits personal health but also ensures that first responders can effectively serve their communities by optimizing their readiness and performance.
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Improve Core Strength and Reduce Back Pain with These Exercises
These three exercises can dramatically improve the way you move on and off the fire/ rescue scene. They can also reduce back pain and improve core strength. Are you doing these?
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What is the Best Firefighter Workout Program?
This topic is near and dear to mine and your hearts and careers–Workouts for Firefighters and Fire Rescue Athletes. Over the last couple of months I’ve been researching, talking, tweaking and writing about some of the more popular workouts seen in firehouses across the world. Read the Pros and Cons of P90X (click here) and CrossFit (click here) for Firefighters I’ve received a ton of feedback about those articles both good and bad (please keep it coming) and used all of this information to create what I believe is one of the BEST Workouts for Firefighters-The Ultimate Fire Rescue Athlete. Why is it one of the best? Because it contains these five vital components that are essential for the Fire Rescue Athlete. Does your current program include these components? #1. The program must be planned using sound periodization and science (click here to read more). The program must be planned using sound periodization and science. Training should…
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On-shift Firefighter Interval Workout
I get a lot of emails asking for good workout options for the firehouse when on shift. Working out on shift is a major concern; you want to ensure you keep your body in good “fit for duty” condition but also want to ensure you have enough “left in the tank” to respond and perform in an actual response. Over the last couple of years, I have toyed with various workouts on shift: high intensity, heavy lifting, stretching only, and even some yoga. I have found that interval workouts are the most effective and a great way to incorporate fireground movements (steps, crawls, sledges, drags, lifts, carries, and some core). Here is an example of an on-shift workout that I did with my crew. Active Warm-upPerform 2 circuits. Set an interval timer for 35 seconds of movement with 5 seconds between transitions (click the blue link for a video overview…
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The Five Steps Every First Responder Must Take to Improve Their Functional Fitness
How can you improve your functional fitness and be better prepared for the rigors of the job as a first responder (firefighter, EMT, and/or paramedic)? Start by reading and applying these steps… #GETFRF
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Best Practices for Managing First Responder Stress
Discover Best Practices for Managing First Responder Stress… Managing stress is essential, especially for first responders who face challenging situations every day. Discover valuable insights and strategies to help navigate the demands of the job and obtaining optimal performance. Take a step towards a healthier work-life balance today.
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Boosting Resilience: Essential Strategies for First Responders in 2025.
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 intense and high-stakes world of firefighting, emergency medical services, or paramedic fields, keeping in top physical shape is essential, not optional. When you’re fighting fires, attending to urgent situations, or delivering critical medical assistance, your body and mind must be in optimal condition. However, amidst the chaos of saving lives and protecting communities, it can be easy for us, as first responders to neglect our health and fitness. That’s why I’ve uncovered five essential fitness truths that every first responder needs to know to make real progress toward optimal health and performance. So gear up and get ready as we dive into the key principles that will help you not only survive but thrive in this physically demanding profession. 1.…
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