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5 Ways to Get Leaner and Stronger on (and off) the Fireground.
Attention Firefighters, EMTs and Medics (Fire Rescue Athletes). Would you agree that a leaner and stronger 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 and stronger athlete is a “more efficient” athlete. When it comes to firefighters, this is a valid finding. Efficiency in general terms, describes the extent to which time, effort or cost is well used for the intended task or purpose. So, a more efficient Fire Rescue Athlete will be able to do more work with less physical effort. This is especially important since most of our “more intense” work as Fire Rescue Athletes comes when breathing air via an SCBA. It can be difficult to stay lean as a firefighter, there are the food temptations at the firehouse, the lack of…
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The Best Firefighter Workouts Have these Components.
Attention Firefighters, EMTs and Paramedics! Without proper planning, your fitness program may actually be setting you up for failure. This topic is one near and dear to my heart and your career–Workouts for Fire Rescue Athletes. I’ve been in the fitness industry for over 20 years and in the fire service for over 12. This experience has given me the opportunity to write for some of the best trade magazines and present at big conferences (you can read my story here). The most common question I get (either via email or at these conferences) is “What is the best workout for Firefighters, EMTs and Paramedics (Fire Rescue Athletes)? And, more importantly what are the components of the best Fire Rescue Athlete Workouts? Click the video and/or read below to find the answer (drum roll please).. First of all, there is no single perfect program for every fire rescue athlete (there…
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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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Firefighters- Squat this Way…
I often get emails and questions about ways to improve leg strength and recovery while in firefighting gear. We all know that stairs and climbing are major fire rescue movements performed on the fire ground so… improve your leg strength and you could improve your performance on the fire ground. One exercise in particular is very good at doing just that….the goblet squat. The goblet squat is a multi-joint lower body exercise that fires up (no pun intended) the glutes, quads, and hamstrings. Unlike the traditional back squat, the goblet squat is executed by keeping the body in an upright position, which results in less strain on the lower lumbar and spine and places an increased demand on your upper back and core. It is a great exercise for adding volume to build work capacity or conditioning in circuits. Goblet squats also help improve mobility in the hip, thus helping you…
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5 Reasons Why Firefighters Should Love Water…
Water is a firefighters best friend. Not only because it helps to suppress fires and cool environments but also because it an essential element of performance. Academies all over the country often talk about the importance of water for fire suppression but forget to mention how important it is “inside” the firefighter. Here is a great info-graphic to post around your firehouse to remind all of us in the fire service just how precise water is for us (inside and out). I also included a link to guidelines on “how to stay hydrated” below. Click here for a printable version of the above info-graphic. Here are some great guidelines on how to stay hydrated on and off the fireground (click here). Stay safe and healthy, Aaron Zamzow
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Fire Rescue Fitness Memorial Day Workout
Here is a great way to start your Memorial weekend. This is a little workout that will burn some calories, ignite your metabolism, and make room for some good summer food and spirits. I always like to do some morning workout or fun run with the family on Holidays, I find that I feel better all day and don’t eat as much. Please give this a try! This is also a great workout to do at the firehouse if you are working for the holiday (and thank you for your service). Before you perform the nuts and bolts of the workout, perform this active warm-up. Click Here for a Video of a 4 exercise Active Warm-up routine -Knees side to side (6-10 reps each side) -Straight leg raises (6-10 reps each side) -Cross-overs (6-10 reps each side) -Step back, reach and twist (6-10 reps each side) Repeat the above circuit 2x before moving…
Read MoreChange Your Stance to Improve Fireground Performance…
There are some very simple and quick adjustments you can make with your training that can go a long way in improving performance. Here is one of these adjustments…. Change your stance on some common exercises and improve your performance on the fireground. Click on the link below! Look for ways to incorporate more fireground motions in your workouts… and keep checking back to Fire Rescue Fitness for more tips. Stay safe and Get FRF, Aaron Zamzow
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And the 2017 FRF "Fit for Duty" Champion is…
Last January Fire Rescue Fitness launched the 2017 FRF Fit for Duty Challenge with the hopes of promoting health and fitness within the fire service. The goal of the Challenge was to motivate Fire Rescue Athletes to treat their health like “athletes” do, to workout and eat to better perform the duties of the job. The results are in and I think together we are making an impact. This year over 100 Fire Rescue Athletes entered their results and inspiring testimonials on how the Fire Rescue Fitness Workouts helped them get Fit for Duty and how they motivated others to do the same. I am so proud to announce that Joshua Fulk is the 2017 FRF Fit for Duty Champion. Congratulations to Josh and all the other winners of the Challenge! You are all Champions! Click the video below for a complete rundown of the Top 5. 1. Joshua Fulk 2. Dave…
Read MoreVote for the 2017 Fit for Duty Champion…
Congratulations to all the 2017 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 8th. Here are the Top 5 entries (listed in random order) in the 2017 FRF Fit for Duty Challenge.
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