{"id":12500,"date":"2020-07-22T19:48:52","date_gmt":"2020-07-22T19:48:52","guid":{"rendered":"https:\/\/firerescuefitness.com\/?p=12500"},"modified":"2021-01-09T03:27:16","modified_gmt":"2021-01-09T03:27:16","slug":"how-to-set-up-an-effective-firefighter-workout-2","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2020\/07\/how-to-set-up-an-effective-firefighter-workout-2\/","title":{"rendered":"How to Create an Effective Firefighter Workout Session."},"content":{"rendered":"\n<h2>\n\t\tTo see and feel great results, make sure your workouts include these components and exercises\n\t<\/h2>\n\t<p>One of the more common questions I get via the <a href=\"https:\/\/business.facebook.com\/firerescuefitness\" target=\"_blank\" rel=\"noopener\">FRF Facebook page<\/a> and from the seminars I give is:\u00a0 How should firefighter, EMTs and\u00a0 medics set-up their workouts?\u00a0 What exactly should be included?&#8221;<\/p>\n<p>Today, I want to answer those common questions.\u00a0 Over 10 years ago I created the first of many Fire Rescue Fitness workouts.\u00a0 Through the years the exercises may have changed a little, but, the format in which they are created has not.\u00a0 Thousands of firefighters, EMTs and medics all over the world have seen improved fitness, weight loss and most importantly improved performance from these workouts.\u00a0 One of the biggest reasons so many people find success with FRF (Fire Rescue Fitness) is the efficiency and effectiveness of the workouts and how they are designed.\u00a0 \u00a0Here is the quick and dirty reason behind the FRF workout anatomy.\u00a0 \u00a0<\/p>\n<p>&nbsp;<\/p>\n\t<iframe src=\"https:\/\/anchor.fm\/getfrf\/embed\/episodes\/How-to-set-up-an-Effective-Firefighter-Workout-e5p608\" height=\"102px\" width=\"400px\" frameborder=\"0\" scrolling=\"no\"><\/iframe>\n\t<h3><strong>All Efficient and effective workouts for fire rescue athletes (firefighters, EMTs and medics) should incorporate these components.<\/strong><\/h3>\n<p><strong><u>Active warm-ups- DO NOT SKIP THESE.<\/u><\/strong>\u00a0 I think the warm-ups are the most important workout component.\u00a0 These movements improve flexibility and balance, warm-up your internal temperature, and prepare you to move more efficiently.\u00a0 You may think these are not important, but trust me you will feel the benefits in just a couple of workouts.\u00a0 These are the most skipped component and should not be.\u00a0 A more mobile body is able to add more strength and better withstand the physical demands of our job.<\/p>\n\n<p><strong><u>Core exercises and prehab-\u00a0<\/u><\/strong> As fire rescue athletes we are very susceptible to back, shoulder, and knee injuries.\u00a0 Every FRF workout incorporates some type of core and\/or prehab exercises. These exercises work on building balance of muscle groups and strengthening the muscles that protect the back and shoulders.\u00a0 To make sure you do not skip them, FRF workouts place them toward the beginning of the workout.\u00a0 How many times have you said that you will do core exercises after your workout.. and then skip them.\u00a0 Make sure you do your core exercises.<\/p>\n\n<p><strong><u>Full-body strength exercises-\u00a0<\/u><\/strong> You never isolate just one muscle group on the fire\/ rescue ground.. which is why the FRF workouts place emphasis on training the fullbody.\u00a0 Biceps look good in the calendar but cannot help you hump heavy hoseline up the stairs.\u00a0 Fire Rescue Athletes need to incorporate exercises into their workouts that simulate the fullbody movements we do on the fireground.\u00a0 Movements like squat to press, standing shoulder presses, deadlifts, TRX rows are great examples.\u00a0 So, if you have been doing chest and tricep days maybe its time you switch to some fullbody workouts.\u00a0 I think you will see a huge improvement in your physique and performance.<\/p>\n\n<p><strong><u>Interval overhauls<\/u><\/strong>&#8211;\u00a0 This is a unique component to FRF workouts.\u00a0 This is the section of the workout that you can incorporate you sledging, crawling, carrying, drags and other fireground movements.\u00a0 The movements are set-up in a circuit and can really help improve your cardiovascular recovery and jack up your metabolism.<\/p>\n\n\n\n<p>Again, this is the quick overview of the various components that every firefighter, EMT and medic should have in their workouts.\u00a0 \u00a0If you frequently are skipping one of these components or are on a program that does not address them, then maybe its time you get a better plan&#8230;<\/p>\n<p>Our goal with Fire Rescue Fitness is to provide you with workouts and complete programs that will help you move better, get stronger and ultimately perform better on the job and in life.<\/p>\n\n\n<p>Please let me know if you have any questions.<\/p>\n<p>I am on a mission to help you get FRF (Fire Rescue Fit)!<\/p>\n<p>Aaron (Zam) Zamzow<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n\n","protected":false},"excerpt":{"rendered":"<p>To mitigate any emergency you must have a plan and\/or strategy.  The same goes for your workouts and fitness.  This article from FRF describes how every first responder and firefighter should set-up their workout sessions.<\/p>\n","protected":false},"author":3,"featured_media":12504,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"To mitigate an emergency you must have a plan and\/or strategy.  The same goes for your workouts and fitness.  This article from FRF describes how every first responder and firefighter should set-up their workout sessions.","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[190,92,100,109,14,1],"tags":[235,165],"class_list":["post-12500","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-best-exercise-for-firefighters","category-best-firefighter-workout","category-components-of-firefighter-workout","category-fire-house-workout","category-firefighter-injury-prevention","category-uncategorized","tag-fire-fit","tag-firefighter-fitness"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-3fC","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/07\/How-to-Create-an-Effective-Firefighter-Workout-Session..png?fit=940%2C788&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/12500","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/comments?post=12500"}],"version-history":[{"count":7,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/12500\/revisions"}],"predecessor-version":[{"id":14278,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/12500\/revisions\/14278"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/12504"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=12500"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=12500"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=12500"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}