Get Firefighter Fit: The Complete Workout from the Former Director of the New York City Fire Department Physical Training

by Kevin S. Malley, David K. Spierer (Editor)

Overview

DEVELOP THE FITNESS LEVEL AND PHYSIQUE OF A TOP-FLIGHT FIREFIGHTER

From the Former Director of the New York City Fire Department Physical Training Program
Over 300 Step-by-Step Photos Illustrate Exercises That Dramatically Improve Firefighting Readiness
Are you ready to push yourself to the next level? Get Firefighter Fit shows how to train and achieve the peak level of fitness exhibited by high-performance firefighters. Using a multi-phased approach to total body conditioning, the authors’ methods have proven successful in transforming out-of-shape rookies into members of the highly respected FDNY.

Regardless of your current fitness level, Get Firefighter Fit enables you to begin today to improve:

•Absolute Strength

•Aerobic Capacity

•Muscular Endurance

•Agility and Flexibility

The book also includes performance-oriented nutrition tips to properly fuel and hydrate your body during high-intensity training.

Product Details

ISBN-13:	9781569756263
Publisher:	Ulysses Press
Publication date:	08/05/2008
Pages:	176
Product dimensions:	7.74(w) x 9.02(h) x 0.35(d)

About the Author

Kevin S. Malley worked for 22 years as an FDNY firefighter and fire officer in Harlem and the Bronx. He worked as a member of Special Operations Unit Squad 41 in the South Bronx (1990-1992) and was appointed as the first FDNY Director of Human Performance in 1996. As FDNY Director of Human Performance (1996-2001) Kevin was responsible for the development and implementation of physical training programs for the 13,000 FDNY firefighters and emergency medical service personnel. He served as an FDNY technical representative on the IAFF/AFC Wellness/Fitness, Candidate Physical Ability Test and Peer Trainer projects. Additionally, he represented the Department on several NFPA committees and subcommittees, and continues to work as a committee member of the New York State Firefighting Code Enforcement Personnel Standards and Education Commission.

David is currently an assistant professor in the Division of Sports Sciences at Long Island University and the Director of the Long Island University Human Performance Laboratory. He has published in scientific journals, and has presented his research at national meetings.

Table of Contents

Acknowledgments     vi
Introduction     1
You Are the Firefighter     3
Firefighter Fit Training Principles     11
Nutrition     28
Flexibility Training     38
Firefighter I Flexibility Program     40
Aerobic Training     52
Aerobic Program     54
Strength Training     65
Strength-Training Programs
Firefighter I Workout     70
Engine Company Nozzleman's Workout     83
Ladder Company Canman's Workout     94
Firefighter Candidate's Workout     105
Alternate Physical Training Programs     120
Roll-Call Workout     121
Special Operations Squad Unit Workout     122
Special Operations Rescue Unit Workout     124
Endnotes & Recommended Reading     130
Index     133
About the Contributors     136