Spring 2022 - 35

" 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 | 35
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Spring 2022

Table of Contents for the Digital Edition of Spring 2022

Spring 2022 - 1
Spring 2022 - 2
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