Hastings Fire Department

TACTICAL FITNESS AND WELLNESS RESOURCE PAGE

hastings fire logo trans

Powered by FIRE RESCUE FITNESS

Great resources and workouts to help you improve your performance, reduce injuries, and prolong your career with HFD.

28-DAY CATALYST PROGRAM THUMB FOR WEBPAGE

Get this 28-day Workout Program from FRF that will help you lose weight, gain strength, and improve your overall health and fitness.

Time to start training like a fire rescue athlete.  FRF is offering a free 28-day workout program to help you lose weight, gain strength and take your fitness to the next level.  The program includes access to the FRF tracking app, eating guides, coaching, and more.  It is FREE for all HFD members.  Give it a try!

firehouse fresh cover

Firehouse Fresh- Recipes designed to fuel hungry firefighters.

Designed by registered dieticians, these recipes are easy to prepare and healthy for your crew. Give them a try!

 

sleep issue graphic

Addicted to Awake: Sleep Deprivation in the Fire Service

The hard truth is that almost 40 percent of firefighters suffer from a sleep disorder. According to a screening of 6,933 firefighters, 80 percent of those who tested positive had no prior awareness or previous diagnosis of their condition. This is a growing concern in the fire service.

cable chest press- start fire attack 2

Health & Fitness: Fitness for the Fire Attack

Here is a great article to help you prepare for the basement fire scenario.   Advancing charged hoseline and fire attack are some of the most physically demanding activities we do on the fire ground.   Make sure you are strong, mobile, and ready for the fire attack with these great exercises.

slide from hastings presentation

Functional Fitness for the Fire Service

Click the link below to obtain a copy of the presentation and slides from Aaron Zamzow's seminar on Functional Fitness for the Fire Service.

Additional Resources for you and your crew.

foam roll glutes

Foam Rolling Guide for the Fire Service

Muscles sore and tight from a previous shift or workout?  Have you tried foam rolling?  The compressed foam pieces floating around all the stations might just be the fitness tool you need to start feeling and moving better. 

Summary of Foam Rolling Positions
5 steps to better nutrition cover- madison fire

Five Steps to Better Nutrition

Eating in the firehouse or any house can be a challenge.  This guide simplifies nutrition and gives easy to follow and applicable steps to help you "clean up" your diet and lean up. This manual includes:

-Five easy to follow guidelines to get you lean and “fit for duty.”
-Nutrition Hacks that will help you prepare and plan healthy meals
-Healthy Snack Options to insure you stay on track
-The 90-10 Eating Plan.  Teaches you how to plan your "cheat meals" and stay on-track with your nutrition.
-Example meal plan

Additional Resources for you and your crew

Every Firefighter Needs This Important Fitness Trait

By Aaron Zamzow (ZAM) | 2 Apr 21, 2025

Firefighters have a physically demanding job and need to prepare for these demands via proper fitness and training. In this post, FRF will look at the research and breakdown the most important fitness trait a firefighter needs to insure they meet the demands of the job. #GETFRF

Read More

Cardiovascular Training for Firefighters, EMTs and Paramedics (FireRescue Athletes)

By Aaron Zamzow (ZAM) | 2 Apr 14, 2025

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…

Read More
great routine for firefighters to try yoga

Firefighter (Truckee) Yoga Routine.

By Aaron Zamzow (ZAM) | 2 Apr 7, 2025

As a firefighter, it’s time to embrace the incredible benefits of yoga by rolling out your mat and discovering the perfect combination of physical and mental exercises that have captivated practitioners around the world for thousands of years. The beauty of yoga is that you don’t have to be a yogi to experience its transformative effects.

Read More

Workouts that Incorporate Fireground Movements and Boost Metabolism…

By Aaron Zamzow (ZAM) | 2 Apr 1, 2025

I believe that interval training is very applicable to what we do on the fire ground. What are intervals? In their simplest form, they’re short bursts of high intensity exercise separated by periods of lower intensity…

Read More

Firefighter Cardiovascular Workout Options…

By Aaron Zamzow (ZAM) | 2 Mar 31, 2025

I heard someone once say running long and slow teaches your body one thing, how to run long and slow. If that’s all you’re after, you can stop reading; I don’t want you to be late…

Read More

Great Bodyweight Workout for First Responders- No equipment needed

By Aaron Zamzow (ZAM) | 2 Mar 24, 2025

Lack of equipment and time is not a valid excuse for first responders and/or firefighters. Here is a great workout option that can be done at home or the firehouse. This workout will help improve mobility, core strength and stamina and will improve performance on and off the fire/ rescue scene. Give this a try!

Read More

A First Responders Guide to Cortisol

By Aaron Zamzow (ZAM) | 2 Mar 17, 2025

What is cortisol and why do you need to know about it as a first responder? This great post from FRF will explain and answer that question and, most importantly tell you how to manage it for better health.

Read More

Improve Your Performance with this 500 Rep Firefighter Workout

By Aaron Zamzow (ZAM) | 2 Mar 10, 2025

Looking for a great workout that will help you as a firefighter improve performance, burn fat and challenge your cardiovascular system? Try this workout…

Read More

The 5 Fitness Tips Every First Responder Needs to Follow

By Aaron Zamzow (ZAM) | 2 Mar 3, 2025

Being a first responder offers challenges when it comes to keeping your fitness, health, and mind in check.  The long hours, the stress of the job including exposures to traumatic scenes, and the sometimes unhealthy food options do not make it easy.  Here are 5 of the best fitness and nutrition tips that every First Responder (firefighter, EMT, medic, police officer, and/or nurse) needs to follow. These tips will help you improve your performance, reduce your chances of injury, and help you enjoy a longer and healthier career.

Read More
heart-400x242

Why do Firefighters Have Heart Attacks?

Heart attack and strokes are more likely to kill firefighters than an actual fire. A recent research article just confirmed one of the major reasons why. The research confirms that the physical demands of firefighting may trigger the formation of blood clots and impair blood vessel function -- two factors associated with increased risk of heart attack and stroke. (You can read more about that research by clicking here.) 

Improve YOUR Sleep.

Firefighters often don't get enough sleep. Sleep deprivation can lead to real problems, including safety concerns.  For anyone who has worked in the fire service, this is hardly news. One of the most difficult adjustments for new firefighters can be the shift work: the 10/14 split, the 24- or 48-hour workday. As firefighters age, sleep disorders can lead to serious health problems for them. Click here to read about the "7 Ways to improve your crew's sleep and safety

career-1501615_1280
yoga zam

Why Firefighters Need YOGA

The truth of the matter is yoga can be as mellow or as arduous as you make it, just like any physical practice. The beauty of yoga is that it goes beyond just the physical. For firefighter’s yoga can be a really great way to relieve stress and center the body and mind. This is especially important considering the high stress of the job. Yoga, if you allow it to be so, could be one of the best ways to combat PTSD.

 

Click here to discover 5 Reasons Why Every Firefighter Should do Yoga.  (Click here for the article.) 

Goblet Squat for more Fireground Strength

 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 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. Goblet squats also help improve mobility in the hip, thus helping you out with other fire rescue movement patterns.  Click here for a great tutorial on the Goblet Squat

goblet squat
Red Motivational Health and Fitness Instagram Post

If you have any questions, please reach out to Aaron (click here).