10 tips for fire rescue athlete

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…

Read More

Firefighter Workout Tip- Proper Firefighter Hydration

By Aaron Zamzow (ZAM) | May 23, 2014

Its that time of the year where temperatures climb and so does the chances for dehydration.  This is an insert from an article I wrote from FirefighterNation.com (you can read the entire article by clicking here).  Please take note at how quickly a dehydrated fire rescue athletes’ performance can diminish. In most stations, your shift…

Read More

Firefighter Workouts on Shift– To workout or not?

By Aaron Zamzow (ZAM) | May 13, 2014

Do you workout on shift?  Should you workout on shift and what is the best workout to perform? This is a major concern for the fire rescue athlete.  On one hand we know we should be working out to stay and get fit for duty. Yet , if we burn out in the gym we…

Read More

How to Incorporate Fire Ground Movements into Your (firefighter ) Workout…

By Aaron Zamzow (ZAM) | Apr 22, 2014

If you’ve been following my blog posts you know that I think interval training is very applicable to what we (as fire rescue athletes) do on the fire ground. Many of the programs that I create (FRF Ultimate Fire Athlete) incorporates intervals at the completion of each workout, I call them 10-minute Interval Overhauls. These…

Read More

Fire Station Cardio Workout Option

By Aaron Zamzow (ZAM) | Apr 10, 2014

I’ve had a lot of requests for workout options that can be performed at the station with minimal equipment.  Here is an option I created for a firefighter/medic that has no equipment and only some stairs and a parking lot. This can be used as a cardio interval training workout day (for those following the…

Read More

On-Duty Firefighter (Fire Rescue) Workout…

By Aaron Zamzow (ZAM) | Mar 21, 2014

I get a lot of requests for workouts that can be performed on duty with equipment found at the firehouse. The other day, my crew and I performed this intensive 30 minute interval workout.  This workout will get your heart racing, challenge your core and work your muscles. The workout consists of three, 10 minute…

Read More

Tabata Workouts for Firefighters

By Aaron Zamzow (ZAM) | Mar 18, 2014

Have you heard of Tabata?  This is an unusual style workout floating around a lot of gyms and firehouses lately.  I wanted to explain what it is and  how we, as fire rescue athletes, can incorporate it into an effective workout. “Tabata” is the name of a particular type of workout program that provides increased…

Read More

Firefighter Nutrition Tip…Don't Eat This

By Aaron Zamzow (ZAM) | Mar 14, 2014

Try to follow this eating pattern! Don’t Eat this Sweetener… One of the most evil products that is present in huge quantities in our food supply these days is high fructose corn syrup (HFCS). Products that contain HFCS are highly modified from their natural state by mass processing to satisfy economical and/or food preservation needs.…

Read More

Firefighter Fitness Predictions for 2014

By Aaron Zamzow (ZAM) | Feb 9, 2014

Now everyone loves predictions and I’m no stranger.  After over 20 years in the fitness industry, I’ve seen my fair share of trends (remember leg warmers and step aerobics…).  Well, this year I’m going to put my experience to work and create some predictions.   Take a look! 2014 Fitness Prediction #1 – Shorter, High Intensity …

Read More