Attention Firefighters, EMT's and Paramedics (Fire Rescue Athletes)

Are You Looking for a Complete Workout and Nutrition Program that will help you perform (and look) better on the Fire/ Rescue Scene and in life?

Discover how thousands of thousands of firefighters, EMTs and medics have lost unwanted body fat, gained strength and muscle, and ultimately improved their performance (and off) the fire/rescue scene.

Attention Firefighters, EMTs and Medics! Does this sound like you?

You want to gain strength and lean out?

You get winded during training or on-calls and need a workout program that can help you improve your performance…

Your uniform, clothes and turnout gear are fitting tight and need a program that can lean you up…. quickly?

You have tried other workout programs only to find that you get bored easily and lose motivation after not seeing quick results

You finally want to feel good about yourself, gain confidence on the fireground and fit into your uniform again…

Have you struggled to find a complete workout and nutrition program that understands the demands of the fireground? 

Its not your fault...

For years firefighters, EMTs and medics have looked to the general population for fitness programs, but these programs fail to address the movements and demands needed for the fire/rescue ground and leave you not seeing results in the mirror and in job performance.

Prepare to get in "Ultimate" shape.

For the past 10 years thousands of Firefighters, EMTs, and Paramedics have used the FRF Ultimate Fire Athlete Workout Program to Lose Extra Pounds, Get Stronger, Get Leaner, and Be a Better Fire Rescue Athlete! The program includes everything you need to get more fit for duty...


Complete Comprehensive Workout Calendar60-day training calendar with daily workout plan that explains what you need to do each day (strength, core, cardio, flexibility, recovery, power, intervals)


Versatile and Efficient Workouts - There are different resistance training and cardiovascular workout options that will help you add muscle and decrease your bodyfat.  There are workouts for the gym, firehouse and home. And, you will learn how to create workouts for you and your crew.


Access to the NEW FRF Tracking AppFRF has teamed up with TrainHeroic to offer an app that tracks your workouts and allows you to store your workout data all in the app.  You will also be able to post to the feed, see what other athletes are doing, and track your progress.  


Fireground Movements - This unique workout program includes exercises that improve your performance on and off the fireground. Learn how to effectively integrate climbing, crawling, pushing, pulling and other fireground motions into your workouts.


Easy to follow exercise and workout tutorials -  Each exercise and workout has a tutorial sheet that easily explains how to do each workout, exercise, and rep. There are links to video tutorials and additional resources if you have questions. This is a truly “excuse-proof” workout program.


Exercises that improve Strength, Flexibility, Core Strength, and Ultimately your Performance on (and off) the Fireground -  Over 100 Exercises with guides that are easy to follow (and printable) that instruct you on proper form. Each exercise links to a video showing it in proper motion also. Most importantly, the program explains how, why and when to do each exercise.

5 Steps

The FRF Guide to Eating Healthy and Lean -  FRF simplifies nutrition with six easy to follow guidelines that will help you feel and look better.

Imagine being a stronger and leaner firefighter, EMT and/or medic.  Your uniform will fit better, you will gain confidence and you will be able to raise ladders, lift patients and be able to perform better in emergent situations.


About the FRF Ultimate Athlete Workout Program

My name is Aaron Zamzow. I’m a Firefighter and EMT in Madison Wisconsin and also a certified and degreed Personal Fitness Trainer and author. I am the owner of Fire Rescue Fitness ( a company dedicated to creating products and articles focused on keeping Firefighters, EMTs and Paramedics in top physical condition and “fit for duty.”

First and foremost I am a firefighter/ EMT and have been for over 15 years. I have also been working in the fitness industry as a Fitness Trainer, Strength Coordinator and author for over 25 years. I’ve been fortunate to train with elite athletes for the NBA, NHL, and NFL and have studied under some of the top trainers in the world.

I created Fire Rescue Fitness and this workout program because I was discouraged by all of the programs on the market claiming to be geared toward firefighters. In most of these cases these programs were written by trainers and not by firefighters that truly understood the functional and physical challenges of our job.

I believe the The FRF Ultimate Fire Athlete Workout is the most comprehensive workout system for Firefighters, EMTs and Paramedics. It will improve every aspect of your fitness (conditioning, strength, cardiovascular recovery, core power) and make you strong, lean, athletic, and efficient. The workouts are easy to follow with exercise tutorials and are very practical. This program is 20 years in the making and is endorsed by thousands of fire rescue athletes and elite trainers.

"Train Like a Life Depends On It."

Aaron Zamzow
Firefighter/EMT, BS and Certified Personal Trainer, Certified Strength and Conditioning Specialist

Owner of Fire Rescue Fitness

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The FRF Ultimate has helped thousands of other fire rescue athletes and it can help you too!

Lisa Added Strength and Muscle with FRF

The FRF Ultimate helped Lisa Charbonneau add muscle and improve her performance on the fireground

Over 50 and in the shape of his life!

James Bambary lost 30 pounds and gained muscle with the FRF Ultimate

I created this program to help me lose fat and prepare for my fire academy

Aaron Zamzow is not only the author but uses this program to get and stay fit for duty!

Josh Fulk has used the program to help him lose over 100 pounds!  And is not stopping.

This program will help you gain strength, get lean, and perform better on (and off) the fire/ rescue scene.

As Seen On..


Here is Why So Many Firefighters, EMTs and Medics Trust the Ultimate Fire Rescue Athlete Workout Program and what it includes:

  • Complete 60-day training calendar with daily workout plan that explains what you need to do each day (strength, core, cardio, flexibility, recovery, power, intervals).  And you can now track your progress and workouts with the FRF/TrainHeroic App.


  • 8 full-body efficient and effective (strength, power and conditioning) workouts along with Crew and Fireground workout options


  • Challenge workouts to test your level of fitness and bring it up to the next level. These workouts are great to use with a group or your crew to push each other.


  • Core exercises and stretches that will make you move more efficiently and PAIN FREE. These exercises alone can add years to your career.


  • Interval Cardio Workouts that incorporate fire ground movement patterns. These workouts are less than 30 minutes and can be completed on-duty, at home… anywhere really.


  • Over 100 exercises with guides that are easy to follow (and printable) that instruct you on proper form. Each exercise links to a video showing it in proper motion also. Most importantly, the program explains how, why and when to do each exercise.


  • And, the FRF Eating Guide that will clarify what to eat and why.  Including the NEW portion control guide and ways to eat healthy at the firehouse or at any restaurant.


  • Get Instant access to all the resources.  All the workouts, eating guides and bonus materials are PDF eBooks that you can download and read from any tablet, phone and/or pc

Order Today and Get These Bonuses... For FREE!

*Workout Program and Bonuses are Instant Downloadable PDF eBooks

Bonus 1

($39.99 value)

Ultimate cover phase 1 workout

The Get FRF Gym Companion and Log Sheets

Print these out and take the workouts and log sheets with you anywhere. Each workout has exercise overview sheets, exercise pictures, coaching points, and log sheets that you can fill out to keep track of your progress.
  • Printable workout sheets with exercises pics
  • Log sheets to track your progress
  • Guidelines to get the most out of each workout
  • Tutorial on how to create your own crew and cardio workouts
  • Exercise Substitution list for each workout 

Bonus 1

($39.99 value)

FRF Snack Options cover

FRF Healthy Snack Options

Use these snack options to help you plan and succeed with the challenge.  I listed my 10 favorite options followed by another list of top snacks other fire rescue athletes have used to help them succeed with their FRF (fire rescue fitness) program.

Bonus 1

($39.99 value)


FRF Healthy Firehouse Recipes Cookbook 2.0

Cooking for a group of hungry firefighters is not easy– if you don’t cook something tasty you will hear about it from your crew…for a long time. The goal of this eBook is to provide some tasty and easy recipes for you and your crew.
  • Over 80 easy to prepare and tasty recipes
  • Categorized recipes that list ingredients, prep times and instructions
  • Recipes list macro-nutrient levels to understand protein, fat and carbohydrate percentages

FRF Program Bonuses!

Act today and also get these….

Order the program today and get a special invitation to my Private Coaching Group! I am inviting FRF Workout Participants into a private coaching group with direct access to me to help guide you and provide EXTRAS that no one else has access to. You will also be surrounded my like-minded firefighters, EMTs and medics who will offer their support and motivation as we go on this journey together. You'll get the accountability, support and motivation you need to surpass your goals.

Email coaching. Join today and I will send you weekly goals and motivation to help you succeed! You can also use this weekly email to keep me posted on your progress and ask questions.

The new FRF App. Join today and I will also send you access to the FRF Challenge workouts via our TrainHeroic App.  You can keep track of your sets, reps, weights, and track your progress.  You can also see what other athletes are doing and send questions via the app feed.

The Best Firefighter Workout App

Get Fit for Duty Special!

Regularly $69.99

Today Only $29


Try the Program Risk Free. If you don't see results in 60 days or think this is not 'honestly" the best workout program for Firefighters, EMT's and Paramedics than I will give you 100% of your money back. I am trying to change the culture of the Fire Service--to be more healthy and fit. I believe in this program...You have nothing to lose...

-Aaron Zamzow

Take a Look at the Results that Firefighters Achieved Using the FRF Ultimate Fire Rescue Athlete Workout...



I started the workout t 193 lbs. and ended the program at 174 lbs! I lost over 19 pounds and a ton of bodyfat.

"I really enjoyed the mix of cardio sprints and lifting that the Program included. That, along with the better portion control and using a few of the recipes from the included cookbook, really helped me break through the rut I was in. I feel that one of the major results I got from the program was the stretching and emphasis on core work, I noticed I recovered faster with the help of the foam roller and that my lower back became stronger with the core drills.

Thank you Aaron and FRF!"

-John Hattrup


"I have gained the strength and core balance that I need to do my job as a firefighter as well restored my cardiovascular fitness level. I would also add that my knee is feeling wonderful. I did most of my cardio days on a bike or elliptical, I am able to do the sprint challenges and all of the overhauls no problem. The workout worked well for and with my knee pain issues. It also worked great with my schedule. I could get in and out and was also able to work it in while on shift."

Thanks Aaron for creating this great program!”

-Doug Franklin


"After completing the program, my biceps gained one inch of muscle, which I really notice when I raise my arms to put my hair into a ponytail. My abdomen muscles are more defined now, than ever before. When I first started I was able to run 5 km in 38 minutes and now I can run it in 32 minutes.

I really enjoyed the combination exercises; these are nothing like I have ever done before. I notice my endurance in just walking up large sets of stairs is no problem (even when carrying heavy things). 

This workout changed my life, I look forward to doing it again.
Thanks Aaron and FRF! "

–Lisa Charbonneau


"I tried other workout programs in the past, only to fail and gain back everything I had lost (and even more). I messaged Fire Rescue Fitness Facebook page. Aaron suggested that I do the Ultimate, so I did! 

I loved the program! One of the best aspects of the Fire Rescue Fitness programs is that each program has a log workbook which shows how to do each exercise and track your workouts (and help motivate you to improve).

I have completed the 60-day program (twice) and have lost over 100 pounds! I cannot believe at how good I feel and move.  The program and the Coaching group keep me motivated to continue to accomplish my fitness goals. 

My work is not done, however, as I have already started another workout with Fire Rescue Fitness and see another lose of 50 pounds in my near future... Thanks FRF for the great work out program!"

-Josh Fulk


This is the Most Effective Workout for Firefighters...

Start  the Ultimate Fire Athlete Workout Program Today!  Get the Workouts, Eating Guide, Recipes, Gym Companion and Log Sheets... Also Get Access to the FRF TrainHeroic App and FRF Coaching Group, and... GET The FRF Workout T-shirt and swag and your chance to submit your results for cash and prizes.