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Firefighter Interval Overhaul Workout Option…
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: To really see how to effectively incorporate these Overhauls with a solid strength and core workout check out the FRF Ultimate Fire Rescue Athlete Workout. Give this a try! Stay safe and Get FRF! Aaron Zamzow
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One of the Ten Best Firefighter Exercises- Farmers Carry
We as fire rescue athletes are generally moving in unbalanced positions. Whether its climbing a ladder, pulling hose, or ventilating, we are usually in an unbalanced, split stance. Therefore one area of focus should be the deep balancing muscles of the core. These muscles play an important role in holding and stiffening the pelvis to prevent it from bending and can be challenging to train in normal bi-lateral lifting and pulling exercises. In addition, we as fire rescue athletes are routinely required to carry heavy loads and equipment. The farmers carry (and other carry variations) addresses these issues, it engages the core, improves balance and at the same time improves grip strength. It’s a simple movement, grab some fairly heavy objects, engage the core by bracing your abs and slowly walk (chest up, good posture). The longer and heavier you go the more you challenge the core and your grip.…
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Fire Rescue Fitness Birthday Challenge Workout
I like challenge or out-come based (OCB’s) workouts because: #1 They are tough, #2 They are a great way to measure your level of fitness. The last 4 years (including this one) I have completed this special “Birthday” workout to help me measure my fitness and determine where I need improvement. This particular workout doesn’t require a lot of equipment and can be done at home or at the gym or firehouse (even if its 22 degrees below zero). I encourage you to do this workout (or a similar one) every once in a while to help keep you motivated and to gauge your level of fitness. This “Birthday” workout is difficult but can be scaled to meet your available equipment and level of fitness. Before you begin this workout, like every workout, perform an active warm-up. Active warm-up (perform for 30 seconds or 10 reps of…
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"Pull" for Better Firefighter Fitness
The muscles of the back are used for almost every motion on the fire and rescue ground– pulling hose, moving patients, climbing ladders and stairs (grabbing the hand rails) to name a few. Here is an exercise you need to add to your Fire Rescue Workout to insure you are strengthening theses valuable muscles. I honestly believe the inverted (body) row is extremely underrated. Besides being a great pure muscle-builder, the inverted (body) row is valuable because it strengthens your rear shoulders and upper back. These often neglected muscles directly complement the muscles used in most pushing exercises which can help prevent shoulder injury, chronic back pain and slumped posture. The reason most people blow these off initially is that they just seem too easy… However, I urge you to try them first before jumping to that conclusions. You can elevate your feet on a bench or a stability ball to increase…
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"Pull" for Better Firefighter Fitness
The muscles of the back are used for almost every motion on the fire and rescue ground– pulling hose, moving patients, climbing ladders and stairs (grabbing the hand rails) to name a few. Here is an exercise you need to add to your Fire Rescue Workout to insure you are strengthening theses valuable muscles. I honestly believe the inverted (body) row is extremely underrated. Besides being a great pure muscle-builder, the inverted (body) row is valuable because it strengthens your rear shoulders and upper back. These often neglected muscles directly complement the muscles used in most pushing exercises which can help prevent shoulder injury, chronic back pain and slumped posture. The reason most people blow these off initially is that they just seem too easy… However, I urge you to try them first before jumping to that conclusions. You can elevate your feet on a bench or a stability ball to increase…
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Firefighter Fitness- 4 Reasons Why You are Not Seeing Results…
Its the dead of winter, football season is over and spring seems so far away. This is also the excuse season, the time of the year where most people fall off the fitness wagon and start to make excuses. Its especially easy to make excuses and miss workouts if your not seeing results. So, today I wanted to give you a little guidance and motivation (check out the FRF Fit for Duty Challenge) to help you stay on track and make some fitness progress. If you’re working out, you should be progressing. If you’re not, there’s something wrong with your program (or lack of a program). Simple. Right? What’s not so simple is understanding why you’re not progressing as you’d like and whether or not your expectations are realistic. Sometimes what feels like a plateau is simply a time of consolidation preparing you for the next leap in your skills.…
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Tips for Healthy Snacking at the Firehouse
Everyone (especially around the firehouse) loves a good snack. But what actually is a “good” snack. If you ask some, they will define a good snack as something that tastes great but doesn’t fill you up like a meal. If your stomach starts rumbling and lunch is still two hours away, you’re going to need a snack to make it through the day. What we as fire rescue athletes (firefighters, EMTs and medics) must remember is that the foods you eat at snack time can make a big difference in your energy level, decision making, performance, and overall health. Choose the wrong snack, and you’ll feel dragged down, tired and cloudy. Choose wisely, and you’ll get the boost and performance you need. Choose your snacks wisely, you never know when you will need the exra energy. Before your next snack break, think twice about what you are about to eat and…
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Post Superbowl Firefighter Workout…
Its now Monday, post superbowl, I hope you enjoyed the game, wings, cocktails and treats that go with it. I do not hope you carry the extra weight and lethargy that can occur after a Superbowl weekend. We all have a tendency tendency to overindulge and workouts seem to take second place during the days following the Superbowl. To combat the accumulation of post-Superbowl pounds and feelings of sluggishness I created this FRF Metabolic Workout… This workout requires minimal time, maximal effort and will give you an extreme calorie burn (throughout the day). Intermediate/ Advanced athletes should use weights that they can handle for 15 reps (even though you will only be performing 10 reps) while beginners will use body-weight for each exercise. Each rep should be performed with control (safety first) and good form. You must perform 2 circuits of the warm-up. After the warm-up follow the appropriate circuit (beginner…
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Cardiovascular Training for Firefighters, EMTs and Paramedics
I heard someone once say running long and slow teaches your body one thing, how to run slow. If that’s all you’re after, you can stop reading; I don’t want you to be late for your water aerobics class. But in our profession you need to move quickly and with purpose, I’m not saying that long and slow cardio is totally worthless, I’m saying it has its place. In fact, I recommend performing a lower intensity, longer cardio workout at least once a week to flush the muscles. But, what I am talking about here is training your body and your heart to function under higher intensity. The best way to do this is with intervals- alternating between very intense bouts of exercise and low intensity exercise. Why intervals? Would you agree that the purpose of any firefighter’s cardiovascular program is to help them work more efficiently under the stresses…
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