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The FRF Ultimate 9/11 Tribute 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…
Read MoreTry This Challenging Firefighter Core Exercise…
I love a good challenge. Lately around the firehouse I’ve been challenging my crew with new workouts and exercises. One exercise that is fairly difficult has become a crew favorite. The 4-point Opposite Arm/ Leg Raise is a great exercise to strengthen the core, the shoulders and help develop better balance and coordination. Check out the video below and Give it a try! I like to perform this exercise during my active warm-ups at least 2x per week. For more suggestions on how to use this exercise in a Firefighter Workout Program click here. Stay safe and Get FRF! Aaron Zamzow
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Firefighter Progressive Body Weight Workout.
Total Body “Progressive” Body weight Challenge Workout. I get a lot of requests for example workouts from the various Fire Rescue Fitness Programs. This is one of the workouts you will find in the FRF Fat Loss for Firefighters Workout Program (click here to read more about this workout used by thousands of firefighters). It is a great Firefighter Body weight workout that doesn’t require a lot of equipment and is very efficient (like you need to be on a fire/rescue scene). Give this a try! 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…
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Stop Exercising! And Start Training for Optimal Firefighter Fitness…
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…
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P90x for Firefighter Fitness- The Good, The Bad, The Ugly?
It’s often said that any movement is better than no movement at all. I personally have to agree with that statement, I think its imperative that everyone (especially Fire Rescue Athletes) are active. The big question milling about in the Fire Rescue field is what is the most effective type of activity for firefighters? Ideally, we should be performing movements that support, enable, and enhance our physical skills and add to the quality of life. Our exercises should make us stronger, faster, and more capable of accomplishing just about any physical feat a “job” throws at us. One of the more popular programs floating around firehouses these days is P90X. P90X is the extensive fitness program from Beach Body fitness created by Tony Horton that claims it can get you “ripped in 90 days….guaranteed.” Does it work? Maybe, but as Firefighters, EMTs and Paramedics we need to be more than just…
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Challenging Firefighter Crew Workout Option…
Total Body “CREW” Challenge Workout. 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 each exercise in 2 minutes. Rest 1…
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Firefighter Fitness- Active Warm-up for Injury Prevention
Flexibility is often the most overlooked component of a an effective firefighter workout program. Incorporating flexibility exercises in your workout program has shown to help firefighter performance and reduce injuries by: Increasing physical efficiency and performance Increasing neuromuscular coordination Decreasing risk of severity of injury Decreasing risk of lower back pain Decreasing delayed onset muscle soreness Decreasing stress and tension What is the best way to increase flexibility? If you are like most of us, you were taught how to stretch in your high school weight lifting class and you’ve likely continued with pretty much the same routine ever since. Science, however, has moved on. Researchers now believe that some of the old school workout warm-up regimens are not only a waste of time but actually pose potential risk. This “old school” warm-up routine of starting your workout with a brisk walk or jog, then some simple body-part static stretches…
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Simple Stretches to Improve Firefighter Performance
Stretching and flexibility are often taken for granted. The older I get (over 40) the more I realize how valuable the flexibility and mobility components of a workout are. Often skipped, I believe that a solid flexibility program (active warm-up, stretching and foam rolling) can greatly improve your performance on and off the fire ground. Today I wanted to give you a 5 Simple Exercises that can improve your performance. These exercises can be performed at the completion of a workout or a shift or even during your shift. You want to hold each stretch for at least 15 seconds if not 30 seconds. Repeat the circuit as many times as possible. Remember to breathe and maintain good posture throughout each stretch and don’t force the stretch. Ease into each position and if it hurts…stop. Here is a video overview of the stretches. Here are the individual Stretches. Downward…
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Fit Firefighters Should Do This Everyday!
Be Physically Ready for Duty- Your Daily Fitness Checkoffs. At the beginning of each and every shift firefighters, EMTs and medic meticulously go through and check their gear (or at least they should be) to make sure that it is ready for the challenges of the day. Our equipment must be functioning properly and our rigs must be fueled and ready to go. The question that I also want you to think about is whether or not your physical equipment- brain, body, muscles are ready to go? Are you fit? Are you fueled? Here are three quick and easy things that fit firefighters do at the beginning of the shift that will help insure they are “fit for duty.” 1. Drink some water. Around most firehouses (and offices) the day and the shift starts with some coffee. We all need a pick-me-up from time to time but before you reach…
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