Welcome to the FRF Blog
Please scroll through our 200+ posts.
Firefighter Fitness- Do this to take your workout to the next level.
Now, as you probably know from reading my previous blog posts that I think that interval training is very applicable to what we do on the fire ground. A unique component that I’ve added to my workouts is a 10-minute Interval Overhaul. These interval Overhauls are a combination of exercises that challenges the total body, allows me to work on firefighter skills and simulates work on the fire ground. And they really “jack-up” my metabolism too! I challenge you to try one at the end of your next workout. Here is an example of an Overhaul I did after my strength workout the other day: I performed each exercise 3 times for 30 seconds with 30 seconds of rest. Then for the last minute I held a plank. The exercises I used were: -DB Crawling -Floor to ceiling press (try with about 25% of your bodyweight) -Medicine ball slams Then…
Read More
Vote for the 2018 Fit for Duty Champion…
Congratulations to all the 2018 FRF Fit for Duty Challenge participants! This year over over 100 Firefighters, EMTs and Paramedics entered their results. There were many inspiring results and stories showing how the Fire Rescue Fitness Workouts have helped change lives and careers. Most importantly, our hope is that these results will help motivate more fire rescue athletes to join the FRF nation and change the fitness culture of the fire service. Please read and share these awesome transformation stories. And, please comment with your thoughts on the winner, 2 through 5 places who was the most inspiring. You can also vote by “liking” the athlete on our FRF Facebook Page (click here). Voting ends on May 5th (midnight-cst). Winners (final spots) will be announced May 7th. Here are the Top entries (listed in random order) in the 2018 FRF Fit for Duty Challenge. (Your comment, like and share counts as…
Read More
Crew Workout Option for Firefighters, EMTs and Medics
Great Crew Total Body Challenge Workout for the Firehouse (or any gym). 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 active warm-up first. This warm-up will increase your core temperature, improve range of motion and get you ready for the workout. (Click here for a quick overview of the warm-up exercises). Perform 2 circuits of the following 5 exercises: 1. Chops (5-10 reps) 2. Knee Hugs (5-10 reps each) 3. Spidermans (5-10 reps each) 4. Knees side to side (5-10 reps each) 5. Quadraped Rotations (5-10 reps each) After completing the warm-up go right into the workout. The goal is to perform as many reps as possible of…
Read More
Firefighter Flexibility Hacks to Improve Performance and Feel Better..
Attention firefighters, EMTs and medics. Stop neglecting your flexibility! I know its easy to skip your stretching and flexibility exercises. So, here are some easy “hacks” to help you incorporate more stretching into your workout and day. These will help you move better, perform better and ultimately could help you save a life! Click the video below and give these a try… Here is some more information about foam rolling. I think the foam roller is an essential tool for every fire rescue athlete (firefighter, EMT and medic). I use it everyday, I know it can improve your performance. Click the link below for more information on foam rolling positions and how to use them. Foam rolling for firefighters click here for the link And, give this 4-minute stretch routine a try before your next shift or after your next FRF Workout. This is a great way to help you…
Read More
5 Fitness tools Every Firefighter Must Use.
Ladders, saws, fire hose, the irons, water can, spreaders, cutter, are all traditional tools that every firefighter needs and uses. We use these every day to help us perform forcible entry, fire attack, search, and rescue. Many feel that without these, we would not be able to function on the fire and rescue scene. I argue that we would, it would just make our jobs as firefighter, EMTs and medics a lot more difficult. One common trait about all these tools is that they all require a physically capable firefighter to operate them. The equipment is not light and in a lot of cases requires a lot of functional strength to use them to their full capacity. So, what tools do you use to keep your body physically ready to do the job? I’ve been very fortunate to work with thousands of firefighters over the past 10 years and…
Read More
3 Exercises to Improve Firefighter Performance and Reduce Injuries…
There are certain parts of the body that we, as fire rescue athletes, are more likely to injure. If you look at the statistics of firefighter injuries you would see that they most commonly effect the back, the shoulders, and the knees. Also, as society continues to become more sedentary and glued to TVs and mobile devices, our posture continues to diminish. This poor posture can also lead to frequent injury and pain to the shoulders and back. We can all agree that sometimes injuries cannot be avoided, we work in some taxing environments and injuries will happen. But, there are some things (exercises) that you can do to help minimize your chances of injury and improve your posture. So, today I wanted to introduce you to the stick up, thoracic rotations and the single leg bridge. These exercises may be a little unusual but can really help your posture, reduce…
Read More
Motivational Monday- How FRF Got Started.
My name is Aaron Zamzow. I’m a Firefighter, Training Officer, and EMT in Madison Wisconsin, and a certified and degreed Personal Fitness Trainer and author. I am the owner of Fire Rescue Fitness (www.firerescuefitness.com) a company dedicated to creating products and blogs focused on keeping Firefighters, EMTs, and Paramedics in the top physical condition and “fit for duty.” First and foremost, I am a firefighter/ EMT and have been for almost 15 years. I have also been working in the fitness industry as a Personal Trainer and author for 25 years. I’ve been fortunate to train with elite athletes for the NBA, NHL, and NFL and have studied under some of the top trainers in the world. I created Fire Rescue Fitness 15 years ago because I was discouraged by my own level of fitness during my first academy and the lack of resources available on firefighter fitness. At that…
Read More
Firefighter On-duty 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 make sure you keep your body in good “fit for duty” condition but also want to make sure 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 not only the most effective but a great way to incorporate fireground movements (steps, crawls, sledges, drags, lifts, carries, and some core). Here is an example of a “Sunday Funday” workout that I did with my crew. Active Warm-up Perform 2 circuits. Set an interval timer for 35 seconds of movement with 5 seconds between to transition. Chops Step back…
Read More
Firefighters- Are You Exercising or Training?
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 in the gym and out. These “snail paced progress” gym goers were all doing the same thing… exercising, not training. And yes, their is a difference. What is Exercising? Exercise… is a physical activity performed for the effect it produces today — right now. Each workout is performed for the purpose of producing a stress that satisfies the immediate needs of the exerciser: burning some calories, “blow off steam,” relieve mental stress, pump up the biceps, etc. Exercise may well involve doing exactly the same thing every time you do it, as long as it accomplishes the…
Read More