Attention Firefighters, EMT's and Paramedics (Fire Rescue Athletes)
Discover the Ultimate Firefighter Workout Designed to Transform You into the Ultimate Fire Rescue Athlete...

​​​​​​​Stop Wasting Your Time and Money on Workouts That Don't Address the Physical Demands of the Fire Ground...

Get Lean, Strong, and "Fit for DUTY" NOW!
Yes, I Want to Become an Ultimate Fire Athlete!
The FRF Ultimate Fire Athlete Workout Program

Hello Fellow Fire Rescue Athletes,
If you are interested in getting in the shape of your life (quickly) and Ultimately “Fit for Duty” using a simple to follow workout program that uses exercises and movements that are applicable to the Fire Rescue Athlete, then this may be the most important web page you ever read...

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 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.

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
Author of the FRF Ultimate Fire Athlete Workout Program

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 Have Had Success with the Ultimate Fire Rescue Athlete Workout Program:
    • 8-week training calendar with daily workout plan that explains what you need to do each day (strength, core, cardio, flexibility, recovery, power, intervals)

    • 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.
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    The FRF Ultimate Fire Athlete Program contains the most efficient and effective workouts for firefighters, EMTs and paramedics (Fire Rescue Athletes). Follow the step-by-step plan and get stronger, leaner and more confident in your physical abilities to do the job... 
    Take a Look at the Results that Firefighters Achieved Using the FRF Ultimate Fire Rescue Athlete Workout...
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     Doug Franklin
    “I recently moved from being a part-time fire fighter and full-time pastor to a full-time fire fighter and full-time pastor. I needed to find some form of exercise to help me get back into shape, work with my arthritic knee, and work in my busy schedule. I came across the Ultimate Fire Athlete Workout and thought I would give it a try.
    When I started the program I had a 34 in waist. I just finished the 12th week and I am now 170 lbs and have a 30 in. waist! 28 lbs weight lost and 4 inches! I am in as good a shape as I ever was while running marathons and have added muscle in my arms, chest and abs that running never gave me. 
    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
    Lisa Charbonneau
    “I happened to be on Facebook one day and Fire Rescue Fitness popped up in my newsfeed, I followed the link and found a wall full of different workouts. I followed the page and began trying anything new that was posted. I then saw “The Ultimate Fire Rescue Athlete” program and after doing some reading about it I was hooked.
    I started the challenge on January 1, 2016 at 118 lbs. I am now 121 lbs. The numbers don’t really speak volumes compared to my success in my appearance and my abilities. My biceps gained one inch of muscle, which I really notice when I raise my arms to put my hair into a pony tail. 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). I don’t notice the extra weight of my gear and carrying a pack on my back to be a big deal anymore. I also can work harder and longer before losing my breath and feeling fatigued. This workout changed my life, I look forward to doing it again with alternative movements, I won’t be caught exercising anymore because I now know that training is what I would rather be doing always changing, always improving. “
    Thanks Aaron and FRF! 
    –Lisa Charbonneau
    Josh Fulk
    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 FRF Ultimate Fire Rescue program. I started doing some reading about the program and watching YouTube videos he had posted. Right around Christmas I purchased the program which at that time I had become the heaviest I had ever been 424 lbs. at 6’3” height that put me at a BMI of 53.0. As I looked at my before picture of me and my nephew I didn’t see what I wanted to be. I knew something had to change.
    So, I printed out the log book and set the start date. I planned the week before starting the workouts to transition into the healthier eating to get my body ready. I noticed my weight dropped right away which motivated my wife to start doing the diet with me which was a big help to my success. 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).
    After the 12-week program, I noticed a lot of healthy improvements. I get a full night’s sleep a lot easier, I wake up ready for the day and not dragging (except when we have those 2 am medical calls but it’s what we do), and I also notice I get fuller faster with the healthier food choices. Most importantly, I have also lost a total of 50lbs now down to 374 lbs! I have also lost over 10% bodyfat have lost over 4 inches in my pants waist. I have a lot of people around me that see my results and as what I am doing. I am quick to tell them my results and direct them to Fire Rescue Fitness. I have tried a lot of programs this is the first that I have ever seen this big of results.
    My work is not done, however, as I have already started another workout with Fire Rescue Fitness and see a round 2 of Ultimate Fire Rescue in the near future. 
    Thanks FRF for the great work out program!
    -Josh Fulk
    John Hattrup
    I started the workout t 193 lbs. and ended the 12 weeks 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 Ultimate Fire Athlete 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!
    -J Hattrup

    You Will Become a Better Fire Rescue Athlete Thanks to These Innovative Components...
    "Functional" Firefighter  Strength Training
    Active Warm-ups and Prehab
    Cardio Interval Training
    Fire Rescue Athlete Training rationale
    10-minute Interval Overhauls and Afterburners
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    Stop Wasting Your Time and Money On Workouts That Don't Address the Physical Demands of the Fire Ground...

    Order Your Ultimate Fire Athlete Workout Program Today!

    Regularly $99

    And... For a Limited Time

    Order Today and Get These Bonuses... For FREE!
    *Workout Program and Bonuses are Instant Downloadable PDF eBooks
    Bonus 1 ($39.99 value)

    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 2 ($39.99 value)

    The FRF Standard Operating Procedures to Eating Healthy in the Fire
    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 e-book is to provide some guidelines (and some recipes) on how to cook and eat healthy in the firehouse (and at your own house).
    •  Six easy to follow guidelines to get you lean and “fit for duty.”
    •  NEW portion control guide. No more counting calories!
    • How to eat healthy at the firehouse or at any restaurant. No excuses, you can go out and eat right…
    •  Example meal plans
    •  NEW Tutorial on supplements. What do you need (if any) and why.
    •  Copy of Healthy snack ideas that are easy and quick to prepare
    Bonus 3 ($29.99 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

    Added BONUS
    - Snack Options to help you stay on-track during shifts!

    This is the Most Effective Workout for Firefighters...

    Get FRF (Fire Rescue Fit) With the Ultimate Fire Athlete Workout Program!
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    Product: FRF Ultimate Fire Athlete (Phase 1)
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    Ultimate Athlete Phase 2
    Get the next 8-weeks of Ultimate Fire Athlete Workouts.  This program will continue to get you stronger, leaner and more powerful.  The "next" 8-weeks will focus on your power and help you move (and look) faster, stronger and leaner than you are now.
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    itemFRF Ultimate Athlete (Phase 1)price$29.00Total$29.00
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