Thank You for Joining the VRSA Fitness Program. Please click on the links and resources below.


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Essentials of Firefighter Fitness Workout Program- App Download

The Essentials of Firefighter Fitness 40-day program and all of the resources are available to view and utilize on desktop, mobile or tablet formats. 

Click here to gain access to the app and resources.

After you register you will be sent a link to download the app.  Please reach out to the program creator Aaron Zamzow (click here) with any questions.




Essentials of Firefighter Fitness 101

Your fitness journey begins here.  This 40-page manual will teach you the essential fitness components that you need to be integrated into your workouts and how to apply them in an actual program.

It is time to start training like a fire rescue athlete.  This manual explains the best practices for improving performance, reducing injury, and prolonging your career as a firefighter, EMT, or medic.  You can access this resource from the app platform and/or click the link below.


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Essentials of Firefighter Fitness Workout Program- PDF Download

The Essentials of Firefighter Fitness 40-day program will improve every aspect of your physical fitness.  The workouts are designed to improve mobility and performance and can be performed in the gym, at home, and/or the firehouse.  Discover how you can add strength, burn calories, and incorporate more fireground movements into your workouts.

You can print out the workouts and log sheets to track progress or you can download the program on the app.   The workout is available on the app platform where you can log all workouts and link to "how-to" exercise descriptions.  The app also includes PDF versions of the workout.

Additional Resources

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First Responders Guide to Better Nutrition

Eating healthy is a challenge.  Combining proper nutrition with the 40-day Essential Workouts will really help you get the most out of the programs.  The information in these resources will help you improve your overall health and fitness.  The app platform also includes this resource along with other tips and videos on nutrition.  Click HERE to get access to the app platform.

Clean the fridge and cupboards of highly processed and sugary foods, start to get familiar with reading labels, and prepare your food for the week.  This is huge.  One day each week of the program has no workout, so you can focus on preparing good nutrition.  Go to the store and get healthy snacks and plan your meals.  Finally, stary hydrating!  Water can put out fires in your nutrition (like that pun).  Stay hydrated and you will move better, have more energy, and avoid getting those stomach “pangs.”  This "New" version includes a portion control guide and information on supplementation.

Fire Rescue Fitness has workout programs that will help first responders lose weight, gain strength, lose body fat and most importantly improve performance on (and off) the fire/rescue scene.   To discover the best program for you, take the FRF workout quiz (click the link below).  Use code VRSA20 for a discount!

need help? have questions?

Have questions on which program is best for you?  Please reach out with any questions.

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