"The First Twenty (TF20) Exercise Training Program and Fire Academy Recruits' Fitness and Health" was thesis research completed in the Functional Intensity Training Laboratory (FIT Lab) at Kansas State University. The purpose was to assess the performance outcomes, acceptability, feasibility, and preliminary efficacy of an innovative 14-week Firefighter Fitness and Wellness Program. This study explored if TF20 program was a valid preparatory program for fire academy recruits training for the physical job of a firefighter compared to standard care of taking a college fitness class. It was hypothesized that TF20 group would see greater fitness improvements than the comparison group, the training program would be acceptable and feasible, and that TF20 group would report higher levels of group cohesion.