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This 4-minute stretch can improve firefighter performance.
Mobile and flexible athletes move more efficiently and can be less likely to suffer injury. Unfortunately, from my research, I have found that stretching is the most often “skipped” part of an athlete’s workout. For one, it’s done at the end of the workout when you just want to be finished. And, for two, it can be boring. To combat these “excuses” I created these simple and efficient 4-minute stretch routines. These routines should be performed in conjunction with some foam rolling. All you need for these is a small area, an interval timer or watch, and a mat or some padding (optional). The routines are divided into 12, 20 second stretches done in succession for a total of 4-minutes. So, you are only holding 12 different positions for 20 seconds each. I like to use the interval timer to keep me honest (I tend to stop early) and on-track. …
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Do These 3 Things to Stay Fit in (and out) of the Firehouse.
It seems like fitness information is coming from every angle these days. Experts tell us that we need to “do yoga, do crossfit, do low intensity, do high intensity, do weights, don’t do weights.” It can get to be very frustrating and in some cases overwhelming. My goal with FRF is to sift through all the so-called research and experts predictions to give you solid resources that will get you “fit for duty.” today I want to give you 3 (actually I threw in a bonus 4th) things you can do to stay fit in and out of the firehouse. These are very easy tasks and will help you get your fitness on-track. Click the video below to discover the 3 Things you Need to Do to Stay Fit in the Firehouse. Try to do these things every shift (and every day). Stay hydrated. Water is the source of energy,…
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Are you FRF (Fire Rescue Fit)?
Are you FRF (Fire Rescue Fit)? We all may answer that question differently. The reason behind that question though is simple… Are you ready for the demands of the day, of the job, of the tasks that you must do as a fire rescue athlete? Sometimes our fitness gets away from us and we may not even realize it. So, today, I wanted to give you a workout that has a twofold purpose. First, its a very efficient workout that you can literally do anywhere and it will help you get “fit for duty.” Second, its a great way to measure you current level of fitness and motivate you to improve it. Check out the video below for details. Click here to get a “printable” PDF of the FRF 5 Exercise Bodyweight Test -FREE This is workout #1 from the new FRF Foundations Workout Program (click here for more…
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What is your why?
Why do you workout? Why do you, or should you make healthy choices? The answers to this question are different for different people. For me, personally, I workout and stay fit because I never want to tell my crew, my family or my department that; “I was not fit enough to accomplish my task.” I like to take pride in my work and want to do everything I can to be ready to serve… this includes staying fit. I started Fire Rescue Fitness because I really wasn’t in good shape (for firefighting) and was training improperly. You can learn more about that story by clicking the video below. How did Fire Rescue Fitness begin? Click below to find out. Sometimes, we may lose track of “why” we should stay fit. Sometimes, we may lack motivation to workout. Personally, when I am lacking motivation I like to assess my current situation,…
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Take the "Get FRF" Challenge and Win Cash and Prizes…
Over $1,500 in cash and prizes will be given away to Firefighters, EMTs and Medics this Fall! YOU can Win and more importantly Motivate Others! Don’t wait, get your program (click here) and get started today! The purpose of the contest is to motivate Firefighters, EMTs and Medics to change the unhealthy culture of the fire service. Statistics show that the obesity rate in firefighters is higher than the general population. Sadly, firefighters are more likely to die from a heart attack or stroke than in a fire related incident. WE MUST CREATE a HEALTHY CULTURE IN THE FIRE SERVICE as lives, communities and our families are counting us! Take the “Get FRF” challenge, get others in your department involved and help change the fire service industry! See the complete entry instructions below. Contest runs from October 1st to December 15th. Rules of the 2017 “Get FRF” Challenge Contest Click the video below for more details… Important…
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The Fire Rescue Fitness 9/11 Memorial Challenge Workout…
Every year around September 11th I like to take a moment and reflect on the significance of the day and honor those that sacrificed (and continue to sacrifice to this day). I truly believe that one of the best ways to honor those that paid the ultimate sacrifice is to put forth the effort to be the “best” we can be at our profession. Training to be our best, not only physically but mentally as well… I created this workout to help motivate me (and other fire rescue athletes) to stay in shape. I encourage you to do this workout, share your results and challenge others to do the same, at least once a year (on September 11th). This “tribute” workout is difficult but has a great significance to September 11th. There are previous versions of the workout, you can see them by clicking here. This workout challenges you…
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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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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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