" The Big Eight " consists of the following: * Push * Pull * Carry * Lift * Drag * Core * Capacity * Flexibility " The Big Eight " encompasses three general fitness fundamentals: flexibility/core strength, cardiovascular capacity, and strength training. By adding the fourth fundamental, nutrition and lifestyle, you can begin to develop a roadmap to optimal firefighter functional fitness. Functional fitness has many options and approaches, but it is the best solution to help you be fit for duty and enjoy a long career in the fire service. FLEXIBILITY Flexibility and core strength are often the most neglected areas of firefighter fitness. Strength Training Exercises to Consider * Front Squats * Back squats * Loaded carries (especially up and down elevations and with asymmetrical weight distribution) * Overhead presses * Hose pulls * Battle ropes * Pull-ups * Push-ups * Rows * Lunges * Barbell deadlifts * Bench Press tacticaltrainingandconditioning.com | 35http://www.tacticaltrainingandconditioning.com