Helping You and Your Crew Stay Fit, Healthy and Ready

Fire Rescue Fitness and the Virginia Risk Sharing Association have partnered to provide our first responders with several resources designed to improve health and fitness.  Below, you will find workouts that will build your fitness foundation, add strength, reduce injuries, and improve your overall physical health.

These offerings are catered specifically to our firefighters and their schedules.  These training regimens can be done at home, at the gym, or at the firehouse.

Please check back regularly, as this page will continually update with additional resources and workouts to help you and your crew. 

Essentials of Firefighter Fitness - Functional Fitness 101 Manual


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.

Essentials of Firefighter Fitness Workout Program

nclm version 2 workout cover

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.  

Click the link below to get a PDF download of the program that includes directions and access to the FRF/TrainHeroic workout app (see page 4 of the workout manual).

cover for new FRF Eating Guide For First Responders

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.

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.

Please fill out the requested information below to get access to the workout app and resources.

Sign up for the VRSA Wellness Program (powered by FRF).


Fire Rescue Fitness has workout programs that will help first responders lose weight, gain strength, lose bodyfat 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.

Contact VRSA

General Contact Information:

P. O. Box 3239    Glen Allen, VA 23058
(804) 273-0038
Toll Free: (800) 963-6800

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