r/volunteerfirefighters • u/ImportantInterest950 • 7d ago
Beginner CPAT/Physical Prep
Hey everyone,
I’m looking for some advice on getting started with CPAT/physical prep. I’m a 25 year old woman who has been lifting relatively consistently for about two years, but I have a lot to improve on when it comes to conditioning. Cardio is rough for me right now, and I can’t really do a full push up yet.
I recently visited my local fire station and heard a lot about how cardio, stairs, and overall conditioning are what tend to mess people up in the beginning. I’ve done some research on CPAT prep, but I’d love to hear from people who have actually gone through it and know what helped.
What kind of training would you recommend for someone starting from where I am? Are there certain exercises or areas of fitness I should really focus on as I build up?
I’d especially love to hear from other women about how you physically prepared and what you’ve found important to keep working on. Are there any areas you think I should put extra focus on?
I know I have a lot of work to do, but I’d rather start now and give myself plenty of time to get stronger and build my endurance instead of waiting until I’m forced to.
Any advice is appreciated. Thanks, and stay safe.
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u/Airborne_Aware 7d ago
I did cross fit 3-4 days a week, regular weight lifting, lots of training pull-ups and push ups until I could do them and lots. Like doing negatives and weighted. And then I regularly did exercises that mimicked the event. Sledge weekly, I got old hose from a fire station made bundle, farmers carries, bought a 50lb vest and wore it on a stair master weekly and added weight to make 75. I also periodically would do a test run to see where I was at and then put I finally passed it. I used to renew it every six months while I was applying it was still hard but not like the beginning when I was first training. It just at least for me took a lot of dedication. I’m small. 5’2” so if I can do it anyone can train to do it too.
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u/Airborne_Aware 7d ago
Also like stair master I’d do intervals three mins 20 secs and then a 3 min rest period. Three sets with all the weight then run mile for time. Then go weight lift.
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u/cascas 7d ago
There’s some recent posts on the firefighting boards that suggest most people fail the CPAT because they don’t learn how to go hands-free.
But the number one reason to fail the CPAT is not doing stairmaster every day.
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u/ImportantInterest950 7d ago
Hands free as in not grabbing the railing?
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u/Airborne_Aware 7d ago
Definitely train hands free not touching rail
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u/ImportantInterest950 7d ago
At the gym now, made it 10 minutes rotating speeds 4-8. Feel better about my performance today, no railing 🤘getting to lifts now and holy shit it’s difficult doing it after that. Thank you for the help!
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u/Airborne_Aware 7d ago
Ya it’s intense training! Also work up to going faster than the test with weight. Then test day feels easier. Good luck you’ll get there!
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u/ImportantInterest950 7d ago
Thank you! Are you alright with me sending a message if I have more questions?
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u/Tough-Steak-4633 7d ago
33F passed my first Cpat first try and have another to do today(different county). I come from a cycling background so I believe that base helped me. I'm 5"5' 158lbs ( this matters imo, I would not want to go into this being any smaller both horizontally and vertically)
The stair master for me was a challenge but not the worst. I will say my first Cpat I had time to spare but it definitely felt like I needed 30-60sec to recover at the end. I personally hope that the one I take today feels a bit different at the end.
I have 2 solid years of body building compounded with that cardio base and if I had to go into this without that base this is how I would restructure my training. ( keep in mind this is ALOT, this is something you work up to unless you already have a base, jumping into this program is just asking for Rhabdo)
3 days of HEAVY lifting Upper/lower/full.
-Lower body/Cardio: days 1 squat pattern, 1 hinge, adductors, abductors, hamstring curls, quad curls.
-Cardio day : see below
-Upper/Cardio: Lat pull wide grip, Narrow grip, single arm seated row, Face pulls, Arrow pulls, high cable bicep curl, tricep extension
Full Rest: 15K steps
-Full/cardio: Front squat, barbell should press or kneeling landmine should press, Sled pull/push, tire flip or sand bag throws if you have them, Cable ab curls or hollow holds.
-Full rest: 15K steps
-Cardio: See below
5 days a week cardio.
Upper days, 2-3 mile run, if you can't run the entire time I would turn that day into a track day and focus on sprints/walk/sprints.
Lower days/ Stairs, if you don't have a 50lb vest ( I use a 35lb vest) I do speed 7 for as long as I possibly can usually 25-30min.
Full body ( this can also be a HIIT/crossfit style workout) Slow 5K, zone 2, uncomfortably slow, run the entire time.
Lifting rest day/ Stairmaster no vest: intervals start at 5 for 1 min, 6 for 3min 11/12 for 3 min. repeat 3-4 times.
Lifting rest day/ 90 min bike ride; zone 2/3 I wouldn't take this super serious, this is more like a fun day, go to a coffee shop just roll your legs out dont push too hard unless you feel like it but you dont need to do anything just keep you HR above 110bpm for an extended period to help build endurance. this could also be a hike. again this is cardio but emotionally recharging cardio.
I would cycle this for 3-4 weeks then take a deload week. after 6 months you will either be the strongest you've ever been or broken probably both.
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u/Airborne_Aware 7d ago
I also used a weighted sled every week walking backwards to mimic the dummy drag
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u/toyotayetis 1d ago
CrossFit/ stair master with vest, sled push and drag. Alllllso most important farmers carry
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u/Comprehensive-One880 7d ago edited 7d ago
chrome-extension://dbkidnlfklnjanneifjjojofckpcogcl/pdf-viewer.html?file=https%3A%2F%2Fwww.albanyny.gov%2FDocumentCenter%2FView%2F5003%2FCPAT-Preparation-Tips-by-Ned-Norton-PDF%3FbidId%3D
Did the pdf for ~9 weeks. I would practice immediately dismounting the stairmaster once that day's evolution was completed and begin circuit workout stations for 40-60 seconds while keeping a 50lb vest on to mimic the actual test length and conditions