Hello, functional fitness enthusiasts! Today, we're going to take a look at this interesting firefighter functional fitness book that’s tailored to boost performance, resilience, and health on the job.
“Firefighter Functional Fitness: The Essential Guide to Optimal Firefighter Performance and Longevity” by Dan Kerrigan and Jim Moss is more than a fitness guide; it’s a well-rounded manual designed specifically for the physical and mental demands that come with firefighting.
Kerrigan and Moss, both seasoned firefighters, bring their expertise and insight to create a practical, real-world approach for firefighters to stay fit, healthy, and resilient throughout their careers and into retirement.

Why Functional Fitness Matters in Firefighting
Firefighting requires unique physical capabilities that go beyond general fitness. From handling heavy equipment to moving efficiently through unpredictable environments, every task demands strength, agility, and endurance.
This book addresses these needs with a focus on functional fitness—training that prepares firefighters for the specific, intense actions they must perform in high-stress situations. The authors aim to equip firefighters not just for the fire ground but for the long haul, reducing their risk of injury and burnout while maximizing their career longevity.
The 4 Pillars of Firefighter Functional Fitness
At the heart of this book are The 4 Pillars of Firefighter Functional Fitness, foundational principles that go beyond just working out. Each pillar is essential to achieving a balanced approach to health, fitness, and performance for firefighters.
- Physical Fitness: The book delves into firefighter-specific exercises that target muscle groups needed for fire-ground activities. Emphasizing full-body strength, endurance, and flexibility, the authors incorporate routines that simulate real movements required in emergency situations, such as carrying hoses, pulling heavy objects, and climbing ladders. The exercises aim to enhance firefighters' strength in a functional way, ensuring they’re prepared for the rigors of the job.
- Recovery and Rest: In firefighting, long shifts and physically demanding duties make recovery essential to maintaining peak performance. Kerrigan and Moss emphasize that without adequate recovery, the risk of injury, fatigue, and even burnout increases significantly. This pillar guides firefighters on incorporating proper rest and recovery practices, from adequate sleep to mobility work and stretching.
- Hydration: Staying hydrated is critical, especially considering the extreme conditions firefighters face. Working in high heat with heavy gear makes hydration a top priority for avoiding heat-related illnesses. The book offers practical advice on how to maintain hydration before, during, and after shifts, outlining the importance of electrolytes, water intake, and specific hydration strategies suited for firefighting.
- Nutrition and Lifestyle: Firefighters need a solid nutrition plan to maintain energy, endurance, and overall health. The book provides strategies for creating balanced meals that fuel performance and aid recovery, even when dealing with unpredictable schedules. The authors offer practical tips for meal planning, making healthy choices at the station, and creating sustainable eating habits to support both work and daily life.

The Big 8 Concept: Essential Exercises for Firefighters
The book introduces The Big 8, a set of key exercises and movements that Kerrigan and Moss consider fundamental for firefighting tasks. With over 100 photos and detailed instructions, “Firefighter Functional Fitness” covers these exercises with precision, ensuring that firefighters know exactly how to perform each movement effectively and safely.
The Big 8 includes exercises that focus on functional movements like:
- Squats and Lunges: For lower-body strength and stability, it is crucial for tasks that require lifting and moving under load.
- Push-ups and Pull-ups: Essential for upper-body strength to handle equipment and assist in rescue operations.
- Deadlifts and Core Work: Strengthens the back and core, reducing the risk of back injuries, a common issue in firefighting.
Each exercise has been selected to enhance firefighters' strength, flexibility, and balance in ways that mimic real-world scenarios. This approach ensures that the workout routine directly supports job performance, providing a practical, purpose-driven fitness plan.
Workout Programming and Customization
One of the most practical aspects of the book is the Workout Programming chapter, which offers adaptable routines that fit all levels of fitness. Whether you’re a rookie or a veteran, the book provides a framework that can be modified according to individual needs, fitness levels, and available equipment.
This customization allows firefighters to progress at their own pace while ensuring they’re getting the most out of their workouts. The programming integrates strength, endurance, flexibility, and mobility work, making it a well-rounded approach to fitness that covers all bases for firefighting performance.

Addressing Health Risks in the Fire Service
The book doesn’t shy away from discussing the serious health challenges firefighters face, including an increased risk of heart disease, stroke, and other cardiovascular issues. Shockingly, over half of line-of-duty deaths in firefighting are related to cardiovascular problems.
This book tackles these issues with evidence-based advice on prevention and management. Kerrigan and Moss emphasize the importance of Annual Medical Evaluations to monitor heart health, provide early warnings of potential issues, and track fitness progress.
Additional chapters explore critical topics such as:
- Firefighter Physical Agility Assessments: The book provides guidelines for agility and fitness tests, helping firefighters assess and maintain the physical abilities necessary for their role.
- Organizational Barriers to Fitness: Kerrigan and Moss address the cultural and logistical barriers that can make it difficult to maintain a fitness routine in the fire service. They offer practical solutions for overcoming these obstacles, such as building a supportive culture around fitness and advocating for dedicated fitness resources at the station.
Practical Action Steps and Takeaways
Each chapter concludes with actionable steps that firefighters can immediately incorporate into their lives. These action steps are realistic, enabling firefighters to begin implementing small changes that yield significant long-term benefits. The book provides a mix of short-term actions and sustainable strategies that promote both immediate improvements and lifelong fitness.
Kerrigan and Moss’s practical approach empowers firefighters to take control of their health, building a fitness regimen that works for their unique schedules and demands.
Why Every Firefighter Should Read This Book
“Firefighter Functional Fitness” is a vital resource for anyone in the fire service. It combines decades of experience with a targeted, realistic fitness approach that’s customized to firefighters’ needs. This book goes beyond standard fitness advice by addressing the unique physical demands, health risks, and longevity goals specific to firefighting. It’s an invaluable tool for enhancing both performance and well-being on and off the job.
Whether you’re looking to improve your functional fitness, reduce your risk of injury, or just build a routine that complements the rigors of firefighting, “Firefighter Functional Fitness” is a comprehensive guide that equips you with the tools and knowledge needed to stay fit, safe, and resilient throughout your career and into retirement. For any firefighter committed to maintaining peak performance and a healthy life, this book is an essential addition to your fitness library.
Stay functional, stay fit!