10 tips for fire rescue athlete

Firefighter Workout Tip- The Importance of a Proper Warm-up…

By Aaron Zamzow (ZAM) | Aug 12, 2014

Flexibility is often the most overlooked aspect of a an effective firefighter workout. Participating in an appropriate warm-up and cool down and stretching program has shown to help firefighter performance by: Increasing physical efficiency and performance Can you do this? Increasing neuromuscular coordination Decreasing risk of severity of injury Decreasing risk of lower back pain…

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Firefighter On-shift Interval Workout

By Aaron Zamzow (ZAM) | Jul 28, 2014

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…

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Firefighter Workout- Intense Interval Overhaul to burn fat…

By Aaron Zamzow (ZAM) | Jul 22, 2014

One of the best ways to incorporate fireground movements into your workouts is to perform what I call “10-minute interval overhauls.”  These are 10 minutes of intervals that can vary in work and rest times that are performed after your strength training sessions.  You can read more about these “interval overhauls” by clicking here or…

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Healthy Nutrition in the Firehouse (or any house)

By Aaron Zamzow (ZAM) | Jul 14, 2014

Cooking in the firehouse for a bunch of hungry firefighters is not easy, trust me I know. In most cases we sacrifice health for taste to avoid complaints and heckling. But, in order to change the culture of the fire service (to a healthier one) cooks and food choices need to get better. Here are…

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The Ultimate Firefighter Tribute Workout

By Aaron Zamzow (ZAM) | Jul 2, 2014

A lot of people have taken advantage of the Ultimate Fire Athlete Workout Cold Water Challenge, but, time is running out.  Just to recap, I am giving $10 (all profits) for each Ultimate Fire Athlete Program sold to the National Fallen Firefighters Foundation for the next week.  You can read more about that here. Today…

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Get "Firefighter Fit" and Give Back…Now is the time!

By Aaron Zamzow (ZAM) | Jun 30, 2014

Ultimate Fire Athlete Workout and the National Fallen Firefighter Foundation. Have you heard about the Cold Water Challenge?  Basically, its a challenge by firefighters to each other to video themselves taking a cold bucket of water to raise funds for the National Fallen Firefighter Foundation.  Well, recently my crew “called” me out… and I wimped…

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Get "Firefighter Fit" and Give Back…Now is the time!

By Aaron Zamzow (ZAM) | Jun 30, 2014

Ultimate Fire Athlete Workout and the National Fallen Firefighter Foundation. Have you heard about the Cold Water Challenge?  Basically, its a challenge by firefighters to each other to video themselves taking a cold bucket of water to raise funds for the National Fallen Firefighter Foundation.  Well, recently my crew “called” me out… and I wimped…

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The Firefighters Daily Fitness Check off…

By Aaron Zamzow (ZAM) | Jun 24, 2014

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…

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One of the Top 10 "Best Exercises" for Firefighters, EMTs and Medics

By Aaron Zamzow (ZAM) | Jun 9, 2014

I’ve compiled a list of the top 10 exercises for Fire Rescue Athletes.  This list is the culmination of over 10 years of research on fire-ground movements and over 20 years experience working with athletes. You can click here to get a copy of that list. Here is one that made the list. 1.                 Plank…

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