I was so excited to get my copy last year, and I've had the opportunity to discuss portions of it, as well as the philosophy behind Firefighter Functional Fitness with the authors. Dan and Jim didn't disappoint.

Although I'm not yet a firefighter (though that's my career goal), I started in volunteer fire-based EMS, which was close to it except for being trained to put out fires. At the time, even though I was in my mid-20s, I was nowhere near being in great condition for my volunteer duties; I wasn't morbidly obese, but was creeping towards falling over the edge into "overweight" territory for my height. At 133 pounds, most of it fat, that's fairly heavy for a height-challenged person like myself, and my lifestyle and eating choices combined with lack of exercise weren't helping me. Unfortunately, it took separating from the volunteer fire department and emergency squad to finally move past the myopic views that had kept me from seeking knowledge, information, and personal improvement outside the four walls of the firehouse. A few years after that separation happened, I got to meet Dan Kerrigan and Jim Moss through social media. When they began to formulate Firefighter Functional Fitness, first as a series of articles and workout options, then compiling them into the book I now have, I was interested in finding out just how their workouts differed from what I was utilizing, which happened to be mainly isolation-style bodybuilding exercises with some random cardio sessions thrown in.

Jim explains things like the need for flexibility, endurance, rest and recovery, ways to build cardiovascular endurance, proper nutrition (after all, firefighters are athletes, too), and the need to hydrate, hydrate, hydrate! Dan became a master of Russian kettlebells, and he describes a myriad of exercises to help with increasing muscular strength and endurance as well as elements of the fire ground like better forcible entry, raising, dragging, and carrying capacities. Although most would find this a very quick read, I took longer to finish reading because I would read, then re-read, various sections to better understand what the authors were putting forward to me, the reader. I also had various questions to put to them through online chats regarding how to improve one element or another, or get suggestions on how to perform an exercise, get more rest, or hydrate properly.

The "Big 8" consists of eight functional fitness elements that firefighters need to perform well in order to be effective on today's fire ground. They are, as follows:

1. Core strength
2. Cardiovascular capacity
3. Flexibility
Five elements of muscular strength, endurance, and power are broken down into these categories:
4. The lift
5. The push
6. The pull
7. The carry
8. The drag

These all rest on the first of 4 "pillars", which is physical fitness. The other 3 consist of hydration, rest and recovery, and nutrition. Jim and Dan cover a lot in the book regarding all 4 pillars, as well as the Big 8 fitness components, including examples of exercises and how to perform them. However, I've found I've learned a lot more by going beyond what's on the pages and asking either of them, or both, directly about a specific question I've had and gotten some excellent responses that have helped me tweak or change completely what I'm doing to improve myself as a functionally-fit aspiring firefighter. The highlight for me was having the opportunity to meet Jim Moss and Dan Kerrigan at Firehouse Expo 2016, in its inaugural year in Nashville, TN and listening to them explain, in person, what Firefighter Functional Fitness is all about, what it's done for them and what it can do for those of us who choose to shape our workouts, eating habits, and lifestyles around its principles.

There's even a bonus section at the back with information for the fire chief who wants to overcome organizational barriers to fitness so that he can have a more combat-ready department, not only in matters of operational training such as putting out fires and making rescues, but being physically fit and prepared to endure the rigors of the fire ground. Wearing 50+ pounds of turnout gear and dragging hose or victims, or carrying tools up a flight of stairs, is not as easy as they make it look on "Chicago Fire"; that's Hollywood. The reality of it is that it takes a lot out of a person and, even after 20 minutes of firefighting activity, a firefighter can feel very physically drained. The authors have also included information about a PAA (physical agility assessment) for fire departments, answers to questions regarding why it's important to conduct them annually for interior firefighters, and suggestions on how to set one up with fire ground-specific tasks that members must complete within a certain amount of time or else they're not deemed physically fit to be an interior firefighter unless they make necessary changes to their lifestyle habits.

This is recommended reading for everyone from the day-one probie to the 30-year fire chief or veteran firefighter. The purpose of Firefighter Functional Fitness is to ensure that every firefighter is fit for duty in every aspect of their lifestyle on and off the job because it's important to "train like you fight, and fight like you train." What I like about the book, as well as what I've learned from asking questions of the authors, is the fact that they promote a balance of everything in all 4 pillars and don't go to any extremes as far as what they expect from those who use the book to tailor their workout or nutritional regimens, nor do they promote one form of exercise or one diet over another. The key lies in moderation, giving the body adequate nutrition, rest and recovery, and hydration before getting in that workout (or responding on that second-alarm fire). The exercises and workout plans in the book take into account fitness level as far as how many times a person should work out every week, even suggesting a week off to give the body adequate recovery time before hitting it hard again. From personal experience, I've had to learn not to do so much high-intensity interval cardio training, or else I may end up putting more stress, and wear and tear, on my cardiovascular system than necessary. The exercises contained in the book are not set workouts, but act more as building blocks which can be used to build a firefighter's workout and can be used interchangeably on various days so the workout is never the same two days in a row. The research that Jim and Dan cite backs up what they're explaining to the reader and demonstrates the level of knowledge they have on the subject of functional fitness for firefighters.

Acute cardiovascular incidents are still the leading cause of line-of-duty deaths in the fire service today, even though job-related cancer is quickly catching up, because the fire service is still generally unhealthy. However, we are beginning to turn the tide and, hopefully, this book will make it into the hands of more firefighters, fire officers, fire chiefs, and even firefighter candidates, all of whom want to be able to give many years to serving the public before enjoying a long and happy retirement. If you are considering purchasing the book, do it! You won't regret it. It's an outstanding read, one that you'll come back to again and again for "fitspiration". And tell Jim and Dan that I sent you! ;) Good luck in your Firefighter Functional Fitness journey!

~ Christine

This book is not a self help study on how to get a great beach body or drop 40-pounds in four weeks, it is a book that approaches firefighter fitness from the industrial athlete perspective with an emphasis on getting into shape and maintaining a strong fitness level throughout your fire service career. The exercises focus on ones that can be done with limited equipment and target muscle groups needed by firefighter to do the job. The book also places significant attention on nutrition, rest/sleep and the importance of annual medical exams and on-scene rehab including firefighter decontamination. The chapter for fire chiefs that focuses on overcoming organizational barriers that prevent or limit physical fitness program is very helpful and much needed.

I've been waiting for this book for over a year. I've been a follower of the authors prior to buying their book. They are both highly respected and regarded in the field. What makes it great is that it's written by Firefighters for Firefighters. As iron sharpens iron, so one person sharpens another (Proverbs 27:17). I enjoyed the straight forward approach. It flows well and was enjoyable to read. Covers the Why, What, and How, to proactively approach your conditioning and fitness. Easy to follow, Big 8, 4 Pillars, 10 Commandments, and a call to action. I like that there is no special equipment needed, you can do this with what's already at the firehouse. Chapters with tips on lift, carry and drag (Injury prevention is so important). Nutritional tips that are realistic and easy to incorporate into your routine. I am sharing with my brothers and sisters, I highly recommend this for all firefighters.

Overall, this book has great information and suggestions for firefighting. It's a book that is easy enough to understand (for all those non-exercise physiologists and dietitians) for potential recruits through experienced firefighters. As a student and practitioner of firefighter fitness/wellness, I can tell you that the information provided in the exercise section of this book is backed by more studies and research than you might expect! There are dozens of pictures depicting proper body mechanics from lifting to stretching. Something I was surprised to see were old-school style of static stretching along with a number of fantastic yoga-style compound stretches! On the nutritional side, it does a great job of emphasizing a balanced diet and hydration (majorly lacking sometimes!). However (my only gripe), some of the statements about saturated fats (especially those from animals) are questionable.
This book is well thought out and should be read through at least once. It's to the point, easy to read, and will hopefully convince potential and active-duty firefighters to enhance their fitness and well-being!

I have been listening to Firefighter Toolbox, and other podcast for awhile and that was how I first learned of Jim Moss and Dan Kerrigan. When I heard they were writing a book I knew I must have it! The information in this book is easy to read and follow. I have really taken firefighter fitness seriously for the past few months after being promoted and wanting to set a better example. My journey in fitness has not been easy, but the rewards are truly amazing! I have lost 55lbs and 4 pants sizes since taking fitness more seriously and a large part of that is following the plans found in this book! If you don't have a gym, that is not a problem, because if you have a fire engine and tools on it, you have a firefighter functional fitness gym! If you want to be fit, and ready for anything the job will throw at you, buy this book and follow the advice and programs in it, you will not be sorry!