Fire Rescue Fitness

Boosting Performance: Loaded Carry Exercises for First Responders

Aaron Zamzow (ZAM) — Mon, 29 Jun 2026 01:50:24 +0000

As first responders, we don’t get to choose the weight, the distance, or the terrain when the tones go off. Whether you're hauling a heavy high-rise pack, carrying hydraulic tools, or moving a heavy patient down a tight flight of stairs, nothing on the scene comes with a convenient handle or a balanced center of gravity.

To ensure we're ready for that unpredictability, our training has to mirror the chaos of the job. That’s exactly why loaded carries are non-negotiable. If you aren’t actively walking with heavy, awkward objects in your hands, on your shoulders, or in the crooks of your elbows, your fitness routine has a massive blind spot.

The Functional Payoff

Loaded carries simulate the exact physical stresses we face on the fireground and in the field. They bridge the gap between gym strength and real-world execution. By incorporating them, you build bulletproof grip strength, a rock-solid core, and the functional capacity required to perform under pressure.

Here are five essential carries to integrate into your next workout:

The Farmer’s Walk: The undisputed king of grip and core stability. Grab a heavy pair of kettlebells or dumbbells, stand tall, and walk. If you want to carry heavy equipment without your hands giving out, this is your baseline.

The Sandbag Bear-Hug Carry: An awkward, shifting load that perfectly mimics moving an unconscious victim. Hugging the bag tightly to your chest forces your upper back, core, and lungs to work double-time under pressure.

The Suitcase Carry: Pick up a heavy weight in one hand and walk without letting your torso lean. This single-arm variation forces your oblique muscles to fight lateral bending, training your body to stay stable on uneven ground or when carrying asymmetric gear.

The Barbell Zercher Carry: Cradle a barbell right in the crooks of your elbows and walk. It is uncomfortable, demanding, and incredibly effective for building a strong upper back and a trunk that won't buckle under load.

The Overhead Carry: Lift (and hold) a kettlebell or dumbbell overhead. Walking in this position forces elite shoulder stability and deep core engagement, reinforcing your ability to control overhead tools safely.

Level Up: Adding Agility to the Load

The job rarely moves in a straight line. Once you master the basic straight-line carries, break the mold. Set up cones and introduce side shuffles, tight turns, or gentle backpedals while maintaining control of the weight. Introducing directional changes forces your joints to stabilize under shifting forces, directly translating to better agility when navigating cluttered structures or chaotic scenes.

The "3-Set Shift" Finisher

Integrate directional changes to force your joints to stabilize under shifting forces:

Linear Carry: 50 feet forward with a Farmer's Walk load.
The Turn: Pivot 180 degrees smoothly without losing spinal alignment.
Lateral Shuttle: Set down one weight, take the other into a Suitcase position, and side-shuffle 25 feet and back to train lateral hip stability under load.

Build the Base Safely

Don’t sacrifice form for ego. Start with a manageable weight that allows you to maintain a neutral spine and a proud chest. As your structural integrity improves, systematically increase the weight or the distance.

Commit to upgrading your functional strength, not just to make the job feel easier, but to ensure we can always answer the call when someone is having their worst day.

Be a work in progress, learn, do, and share to make us all better.

Aaron Zamzow (ZAM)

Founder, Fire Rescue Fitness

Building Resilience, One Rep At A Time: A First Responder’s Guide to Habits

Aaron Zamzow (ZAM) — Thu, 19 Mar 2026 11:59:00 +0000

As first responders, we live and breathe routine, even when every call is unpredictable. We train for the unexpected, rely on our team, and trust our gear implicitly. But what about the less visible support systems, the habits that sustain us when the uniform comes off?

We often hear about building habits in terms of time: 21 days to form a habit, 30 days, or 90 days. But in our world, where every second counts, I’ve found a more practical way to look at it, one that resonates deeply with our experience. What if it’s not about the clock, but about repetitions?

Think about it. When you’re learning a new protocol, practicing a rescue technique, or even just doing PT, it’s the reps that make the difference. The more you repeat that action, the more it becomes ingrained, almost a reflex. It’s the same with personal habits. Whether it’s prepping a high-protein meal to keep your energy steady on a long shift or taking a few minutes to stretch after a tough call, consistent repetition wires it into your brain as normal.

This is powerful because it means you don’t have to wait for some arbitrary calendar day for a new habit to magically kick in. The more you put in the reps, the faster it becomes automatic. The secret? Make those repetitions easy to do, and even easier to want to do.

That’s where the R.E.A.C.H. approach comes in. It’s a simple checklist I use and share with others in our field to help new habits stick faster and last longer.

The R.E.A.C.H. Approach: Your Habit Playbook

R-- Repetition: This is your foundation. Every single time you perform that desired action, you’re literally rewiring your brain. Think about how automatic brushing your teeth is not because of how many days you’ve been alive, but how many times you’ve done it. Each rep builds the pathway.

E-- Engagement: Don’t just go through the motions. We know how critical it is to be present on a scene. Apply that same intentionality to your habits. When you’re actively engaged, you’re not on autopilot; you’re reinforcing the behavior with purpose.

A-- Appropriate Challenge: This is about finding your sweet spot. If a new habit feels like climbing Everest after a 24-hour shift, you’ll resist it. If it’s too easy, you might get bored and drop it. Find that just-right level that feels achievable but still meaningful, and don’t be afraid to adjust it as you go.

C-- Cue It Up: This is where we leverage existing routines. Link your new habit to something you already do without thinking. For example, maybe you stretch for five minutes right after you check out of the rig at the start of your shift, or you drink a glass of water every time you get a call. Use what’s already automatic to trigger what you want to become automatic.

H-- Healthy Foundation: This is nonnegotiable for us. Consistent sleep, regular movement, and whole foods are the bedrock of physical and mental resilience. Just like ensuring your turnout gear is ready, setting yourself up with a solid foundation maximizes your chances of success in every area of your life. Without a healthy foundation, even the best habits will struggle to take root.

Putting R.E.A.C.H. Into Action: Simple Ideas for Our Demanding Lives

Need more movement? Set a cue: Leave your walking shoes by the door and walk for 10 minutes right after your first cup of coffee before you dive into emails or the news. Or, take a walk around the station for 10 minutes after every meal.

Struggling with nutrition? Plan and prep just one meal for the week, like breakfast. Focus solely on that, repeat it daily, and watch how quickly it becomes an integral part of your morning routine. Maybe you are not eating enough fruits and vegetables. Set a goal to have a small salad at lunch every day, or add fruit to your breakfast.

Joints feel tight and painful? Try to add just five minutes of mobility movements every morning before your coffee or the start of your shift. It’s manageable, achievable, and builds momentum.

The key is to start with small, measurable actions. Keep it incredibly simple. And then, do it again tomorrow. It’s not about perfection; it’s about consistency.

We face chaos and uncertainty every day. Let’s create some certainty in our own lives, one intentional rep at a time. It’s how we build resilience, both on and off duty.

Let’s get back to basic healthy habits.

Believe in Better,

Aaron Zamzow (ZAM)

Healthy Firehouse Pancake Options

Aaron Zamzow (ZAM) — Tue, 10 Mar 2026 15:00:00 +0000

Typically they are known as a "butter" and "syrup" covered breakfast treat but, there are some healthy and tasty pancake options.

A recent discussion/ challenge from my crew resulted in the research and creation of this article. It was a Sunday morning in the firehouse where we typically have a brunch- eggs, bacon, fruit, yogurt (low-sugar), and pancakes. This particular Sunday our driver wanted to make his "special pancakes" for the crew. Three sticks of butter, a pound of sugar, and a gallon of buttermilk (yes, I am exaggerating) later these pancakes were made. Were they delicious, of course! Were they healthy and did they provide us with good fuel for the day, not so much.

It spurred a day-long discussion and research. Is there such a thing as a tasty and healthy pancake? I decided to do some research and testing to find out. Here is a summary of what I found.

First, you want a recipe that has fiber. Fiber can help stave off hunger and help you reach the daily minimum recommendation of 25-38 grams. Mixes with whole grains and/or added seeds like chia and flax tend to have the highest amounts. If you need to choose a grain-free option, opt for blends with almond or coconut flour to get more fiber. Look for a recipe or mix that has at least 3 or more grams per serving.

Next, find a recipe or mix that has 5 or fewer grams of added sugars per serving. This will still allow for some room to add a drizzle of Maple syrup and help you stay under the overall daily intake goal of 25 grams of added sugar (or less) per day.

Lastly, a healthier pancake option needs to have a good source of protein. Most mixes have between 2 and 4 grams per serving. For a little extra oomph look for ingredients like buckwheat, chickpea flour, vital wheat gluten, seeds, and/or whey or pea protein. Opt for a mix or recipe that has at least 5 grams of protein per serving of the dry mix. You can get even more protein by adding eggs and/or milk to the mix.

Numbers to look for (recipe or dry, unprepared mix):

Fiber: More than 3 grams
Added Sugars: Less than 5 grams
Protein: More than 5 grams

Here are some great mixes that meet the above requirements and are tasty enough for the crew to eat. Please note that by preparing with eggs and/or milk you change the calorie and nutrient calculations.

Best Whole-Grain Option

Wheat Montana Farms 100% Whole Wheat with Flax Mix

-Made with mild whole-wheat flour and flax.

140 calories

5 grams fiber

2 grams added sugar

5 grams protein

Best Buttermilk Option

Kodiak Cakes Frontier Flapjack & Waffle Mix (Buttermilk and Honey)

-Made with whole wheat and oat flour. Honey and buttermilk blend for a good taste. Egg whites and wheat protein give this up to 8 grams of protein per serving.

180 calories

5 grams fiber

1 gram added sugar

8 grams protein

Best Protein Pancake Mix option

Krusteaz Protein Pancake Mix (Buttermilk)

-This is my crew's favorite and go-to mix. It tastes great, add some low sugar yogurt and fruit and you have a high protein breakfast option. Whey and wheat add to the protein and the higher sugar is added so you can eat without any syrup.

220 calories

4 grams fiber

7 gram added sugar (a little high but you do not need syrup they taste so good)

15 grams protein

Best Gluten-Free Pancake Mix option

Simple Mills Almond Flour Pancake and Waffle Mix

-Almond and coconut flours puff the pancakes up and make them taste like the real thing. Add some nut butter to the top and increase the protein.

180 calories

3 grams fiber

5 gram added sugar

5 grams protein

A great way to make pancakes even healthier and more filling is to jazz them up with some healthy toppings. I like to add a mixture of healthy fats, fruit, and something that's high in protein.

Here are the healthiest pancake toppings (in my opinion):

Coconut yogurt or coconut cream (healthy fat)
Nut butter (healthy fat + protein)
Fresh berries (fiber, antioxidants + natural sweetness)
Sliced banana (fiber, potassium + natural sweetness)
Chia seeds (healthy fat + protein)

And of course, you can never go wrong with a drizzle of pure maple syrup at the end! I hope you enjoy these fluffy protein pancakes and I can't wait to see them as part of your morning routine.

Now, if you are more of a "pancake purist" I have a from-scratch recipe (see below) that is easy to make and a sure crowd-pleaser. No need for a premade package, this is a great Gluten-Free and high-protein option. I would love to hear your feedback and vote for the best options. Let me know what you think.

Stay safe and Healthy,

-Zam

Click here for a PDF copy of this recipe.

Every Firefighter Needs This Important Fitness Trait

Aaron Zamzow (ZAM) — Tue, 03 Mar 2026 14:42:29 +0000

What is the MOST Important Fitness Trait for Firefighters, EMTs and Medics? The answer is not that simple...

Listen to the Fire Rescue Athlete Podcast with Aaron Zamzow talking about this post. Discover the fitness trait every firefighter needs.

I often get asked by Firefighters, EMTs, and Paramedics to evaluate their current fitness programs and to possibly give some suggestions. I always try to explain to the individual or group that to evaluate the program we must understand the physical demands of the job.

Research conducted by York University (Ontario) about the physical demands of Firefighting stated-- The most commonly encountered applications of strength and endurance were lifting and carrying objects (up to 80 lbs.), pulling objects (up to 135 lbs.), and working with objects in front of the body (up to 125 lbs.). The most demanding firefighting operations required a mean VO2 of 41.5 ml/kg.min-1 with peak lactate concentrations of 6 to 13.2 mm. Ninety percent of the demanding firefighting operations that were studied required a mean VO2 of 23 ml/kg.min-1. These aerobic energy requirements corresponded to 85% and 50% VO2 max, respectively. Therefore, a minimum VO2 max standard for firefighter applicants of 45 ml/kg.min-1 is recommended.

In layman’s terms, it means this...

As firefighters, we need to be physically ready for almost any event. We need to routinely carry loads of 50 to 100 pounds, climb stairs, and ladders, swing heavy mallets and axes, drag heavy objects, hold, hoist, and stabilize hose lines.

We must also be able to recover quickly from these tasks and perform such activities for prolonged periods of time. Let us not forget that all these actions are routinely done in awkward positions and sometimes on unstable planes.

How do you translate those demands into just one fitness trait? You really cannot. You might be able to run a marathon but that does not necessarily transfer to better performance on the fireground. You might be able to bench press 300 pounds but that also does not transfer to better performance on the fire ground.

The marathon runner can perform at low intensity for a long period of time but would struggle with the quick and powerful movements we do as firefighters like hose line advancement and carrying equipment upstairs. Likewise, the 300-pound bench might help if the floor is clasped on you (honestly if that happens you got other issues to worry about) ... But all that muscle forces you to burn through a bottle before you can complete a task.

So, what is the most important fitness trait for firefighters? I believe it is balance. A balance of strength and cardio, a balance of core strength and mobility, and a balance of anaerobic power and aerobic endurance. And every firefighter needs to have a fitness plan and program that promotes a balance of these traits.

Every firefighter fitness program MUST work to improve performance, reduce injuries, and prolong careers.

There is also a systematic way to build your fitness. If you look at the above demands, the first fitness component that needs to be addressed is cardiovascular conditioning and recovery, next would be core strength and muscular endurance to be able to carry these heavy weights in awkward positions. Then then you look at overall muscular strength, power, flexibility, and recovery.

So basically, we need a functional fitness program that emphasizes functional circuit training, core training, balance and agility, joint flexibility, overall strength, endurance, and power. And this must be devised in a manner to progressively challenge your muscles and body to insure proper form and injury prevention.

Are you training this way? What I see is that a lot of firefighters are working out and hitting the gym but are resorting back to a program they are comfortable with or that they followed in high school. As a firefighter, you need to think about your fitness like an athlete and train the way you perform. Make sure you are working mobility exercises, core work, intervals, and full body strength exercises into your workouts. Find a way to incorporate fireground movements like crawling, steps, slams, drags, and pulls into the program. And have a plan!

Chest and triceps on Monday and skipping legs and core does not help your performance on (and off) the fireground!

How much do you bench?

For the last 15 years, it has been my mission to educate and motivate firefighters to start training more functionally! Our FRF programs have helped thousands of firefighters, EMTs, and medics train properly and improve their level of fitness.

I want to show you how to train properly. Click the link below and find the best workout program for you and your goal. Now is the time to get Fire Rescue Fit! All our programs include eating guidelines, workouts, instructional videos and pictures, and coaching.

I am on a mission to help 100,000 firefighters, EMTs and medics improve their fitness and change the fitness culture of the fire service.

Let me know how I can help you and your crew GET Fire Rescue Fit!

Stay safe and #GETFRF,

Aaron Zamzow “ZAM”

Sources:

Gledhill, N. and Jamnik, VK. (September 1992). Characterization of the physical demands of firefighting. Can J Sport Sci. 17(3):207-13.

3 Exercises Every Firefighter Must Do!

Aaron Zamzow (ZAM) — Tue, 24 Feb 2026 15:00:00 +0000

Before I got into the fire service (almost 20 years ago), I worked with athletes, some amateur, some pro. The main goal of the training was to create workouts that would improve performance (and in some cases body aesthetics). The first thing we would do is evaluate the motions and muscles needed in their sport, then provide exercises that would challenge and improve them. These, in essence, are the basics of “functional training.” So, when I talk about “functional” firefighter fitness, I am referring to the physical aspects we, as firefighters, need to do our job. Therefore, in order for an exercise to be “functional” for firefighters, it must effectively train us to meet the demands of the fire and rescue ground. Would you agree?

Would you also agree that the older traditional weight–lifting machines and exercises seen in most firehouses do not ‘functionally” address the physical challenges we as fire rescue athletes need? I routinely go to different firehouse gyms and see the old universals and leg press machines and someone benching (of course). Now, we can argue all day about whether or not the leg press machine and bench press are good exercises; all I have to say is that if you are on the fireground and pushing hundreds of pounds off your chest or back, you have other things to worry about.

As stated above, we need to incorporate exercises in our workouts that help us move more efficiently and effectively on (and off) the fireground, and the leg press and bench press are not the best options. If you are not training like a fire rescue athlete, you should. Here are three exercises you should incorporate into your workout program to make a huge impact on your performance. Take a look at the video and try to incorporate these exercises or variations into your workout program.

Here are the 3 Exercises Every Firefighter Must Do (Click the above video).

Plank variation(s)- It’s no surprise that the first exercise in this list is a core exercise. Back injuries are the number one reason firefighters and medics go on early disability, so it’s imperative that, as a fire rescue athlete, you focus on strengthening the core. There are numerous variations of planks you can do: front, side, elevated legs, etc. My favorite is the super plank. This is the regular plank exercise on steroids. This plank variation requires no equipment and is an incredible exercise for improving core strength, endurance, and balance. As mentioned previously, core strength is integral for the fire rescue athlete, as all movement occurs around the core. This plank variation will increase core efficiency, allowing the body to have greater control and stability. To perform the Super Plank, start in a push-up position, then raise your right arm and left leg off the ground. Raise slowly and maintain control. Hold for a second when your arm, torso, and leg are all on the same plane, and then slowly lower to the beginning push-up position. Repeat on the other leg/arm, alternating between sides. Try to perform 6-10 on each side. You can also make this exercise a little easier by starting on your hands and knees.
Full-body Exercises- I know this is a “loose” definition, but we do not isolate muscle groups on the fire ground, and you need to incorporate exercises that will functionally strengthen your full body. These full-body functional strength exercises increase joint stability and help prevent injuries by stimulating stabilizing muscles. This full-body approach will help improve performance and is an effective way to prevent injury. Make sure your workout consists of functional strength movements like the push-up, goblet squat, lunge, and pull-up. These exercises strengthen all joints of the body in numerous planes. Two of my favorite exercises are the one-arm/one-leg row and the floor-to-ceiling press. By taking the traditional DB row and changing your stance, you make it more functional. Give this variation a try; your glutes will be screaming the next day.
Intervals- As mentioned above, the purpose of any exercise or, in this case, a group of exercises, is to help us perform better on the fireground. The fireground is a series of go, go, go, then stop movements. For instance, search and rescue is a series of search, search, search, then stop, listen. Intervals can mimic this start-and-stop movement pattern and can improve cardiovascular fitness. Intervals raise the maximal oxygen uptake (VO2 max) of the body, which, simply put, is the greatest amount of oxygen our bodies can use during maximum effort. Athletes who can work longer before they reach their VO2 max will be able to accomplish more on the fire ground, especially if on-air. I like to incorporate highly metabolic fireground movements like crawling, heavy carries, drags, sledges, and stairs into intervals. You can also use burpees, sprints, climbers, and other highly metabolic movements if you don’t have access to equipment. Try to incorporate some intervals into your next workout.

I know that these “general” exercises can help to improve your performance on the fireground. Personally, I am not the most talented firefighter and need to rely on my fitness more than most. These exercises help me, and I know they can help you. So, add some planks, train with full-body exercises, and do intervals. Let me know if these help.

Stay safe and Get “fit for duty.”

Aaron Zamzow