Thread: CPAT exercises

  1. #1
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    Default CPAT exercises

    I am looking for suggestions on workouts to do to prepare for the CPAT. I have access to a gym, but I can not afford a personal traner through them. I am looking for both gym exercises and ones i can do when i am at home.

    Any help would be great

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    i can send you an pdf file if you want my email address is chuck7772@gmail.com
    Last edited by chuck7772; 02-16-2009 at 08:56 PM.

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    Use your favorite search engine (I'm partial to google) to look for:
    cpat training guide
    cpat preparation guide

    and other similar searches - more of those out there than you can shake a stick at.

    Good luck with the training.
    Take Care - Stay Safe - God Bless
    Stephen
    FF/Paramedic
    Instructor

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    Default Cpat training

    I would do interval training... major muscle groups only. Focus on movements that immitate some of the movements during the test. See this page for some ideas... CPAT Events

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    Make sure you actually train on a stairclimber.

    I prefer to train like the test. Walk at 60 reps per minute with weight (the CPAT is 75 lbs) using no hands, then immediately go run/deadlift/run/swing a sledge/run/over head press/run, all without stopping. Go for 10-20 minutes. Do that every other day and you'll be in great shape.

    Good luck!

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    Default Step Mill vs stairmaster

    Good point!
    A stair master is not the same as a step mill. The step mill is what they use in the test. It looks like a mini escalator. Use the weight vest and work up in weight and time. Please keep in mind that training for the CPAT is much more complex than just this portion- the weight vest training.
    Here's an article on it:

    Step Mill Training for the CPAT
    By Dr. Jen Milus, Author of Fire it Up!

    No matter how hard you train for the stair climb, your legs will feel like rubber when you're through. The time it takes to recover from this depends on your fitness level and your V02 Max. VO2 Max is the maximum amount of oxygen your body can process in order to feed your muscles to do work. In tests like the CPAT, if your VO2 Max is not high enough, you simply fail. Your legs may give out, or worse, you may become injured.
    To avoid these pitfalls, you must train properly!
    Gradually pushing up your limits over time can allow your body to compensate a little bit each time. This allows your heart and lungs to get stronger each time, thus preparing you for more, harder work the next time.
    This is an event that is really easy to train for. You simply need a road-map of how much weight to use when, and a plan of how to safely increase resistance and duration. You really do need a weight vest for this. They are sold at weightvest.com.
    Remember that training on the step mill is only part of the training process necessary for training for the CPat. Your legs need to be trained with medium to heavy weights. This step mill training plan is only a very small part of the bigger picture. If all you do for your legs is this training plan, you will probably fail the CPat.
    Warning! Many people train with a back pack full of sand, or by carrying a weight plate. Don't do this! It changes the biomechanics, and puts your spine at risk! It causes small amounts of injury each time you do it. This adds up, and will cause you problems in the future. As you age, you are much more likely to hurt your back. These sorts of injury are often career changing, if not career ending! Use a weight vest!
    Another Warning! See your physician before beginning any exercise program! If at any time, you feel dizzy, sick, or sore for more than 48 hours in one particular area, stop doing the offending exercise! Ask your doctorís opinion! Remember that no everyoneís body is intended for these uses!
    Watch your Achilles tendons!
    Make sure when you step up onto that next step each time, that your feet hit the step in this order: heel-ball-toe, then push-off. Do not do this training on the balls of your feet, or with your heels hanging of the stairs as you step. This will lead to injury of your Achilles tendon(s).
    Special Cases: Big feet or no Step Mill
    Remember, there are cases when some people cannot train on a step mill, but must use something to simulate it. These limitations might be: your feet are too big for the millís steps or lack of equipment.
    In either case, I recommend a step used for aerobics or a stair at home. The step should be should be 8-9 inches high. This means you will have to step up, up, then back down off the back: down, down. Get your whole foot on the step (or on the floor) with each up and down. No heels should hang off. Going up, it will go heel-ball-toe and coming down it will go toe-ball-heel. Change your lead leg each 30 seconds of step training to avoid Achilles stress. Remember, you would count an up-up, then down-down, as one step. You must do 60 of those per minute.
    Tall Buildings:
    I do not recommend using a tall building unless itís tall enough to keep walking steadily up stairs for 6 minutes without stopping. In other words, donít choose a place where you have to walk up 2 flights, then walk back down again before you can walk back up. This will do 2 things: 1. it will give your heart rate a chance to slow, thus not training you well. 2. Walking down stairs is not good for your knees. Even if they are young and healthy, why do it? Especially training? You should save those knees for coming down the stairs of a burning building once you have a job- with a person in your arms!
    Step Depth and foot size on test day:
    If your feet are too large for the step mill used in the test, thatís a tough one. You should still not train on the step mill. Use the up and back down off the back method mentioned above. Two days a week after your step training, do some calf raises: start off with 2 sets and work up to 5 sets of 8. Stretch the calf, and the Achilles tendon. That is, do a calf stretch with your knee locked for 30 seconds, then with it slightly bent, foot still flat to the floor for 30 more seconds. This should prep your calves for the actual test without hurting you.
    So whatís the Plan?
    Hereís a plan for you to use. It will take you 11 (plus) weeks to get through it. Train a day on the step mill, and lift weights with your upper body on other indicated days. One thing I would avoid, though, is weight training for your traps specifically during this time. So: donít do shrugs or upright rows. The weight vest is tough enough on them. I say strongly: some people might also like to lift with their legs stepping days, but itís too much to cover here.
    This workout is longer than you will be required to do for the step mill on test day. This will make test day easier, plus make you more than ready for the additional demands of test day! For more information on what is expected on test day, read here: http://www.fireagility.com/index.php
    Make sure you warm up 5 minutes easy on the stationary bike, and stretch after wards- especially your calves!

    Weight Vest Pounds Time: minutes Steps/minute
    Day 1 10- 2 - 60
    Day 2 Upper Body Upper Body Upper Body
    Day 3 15- 2.5 - 60
    Day 4 Upper Body Upper Body Upper Body
    Day 5 15- 3 - 60
    Day 6 Upper Body Upper Body Upper Body
    Day 7 15- 3.5 - 60
    Day 8 Upper Body Upper Body Upper Body
    Day 9 20- 3.5 - 60
    Day 10 Upper Body Upper Body Upper Body
    Day 11 Rest Entire Day
    Day 12 Upper Body Upper Body Upper Body
    Day 13 20 - 4 - 60
    Day 14 Upper Body Upper Body Upper Body
    Day 15 20 min . other Form of cardio Run, swim, bike
    Day 16 Upper Body Upper Body Upper Body
    Day 17 25- 4 - 60
    Day 18 Upper Body Upper Body Upper Body
    Day 19 Rest Entire Day
    Day 20 Upper Body Upper Body Upper Body
    Day 21 30- 4 - 60
    Day 22 Upper Body Upper Body Upper Body
    Day 23 35- 4 - 60
    Day 24 Upper Body Upper Body Upper Body
    Day 25 35 - 4.5 - 60
    Day 26 Upper Body Upper Body Upper Body
    Day 27 Rest Entire Day
    Day 28 35- 4.5- 60
    Day 29 Upper Body Upper Body Upper Body
    Day 30 35- 5 - 60
    Day 31 Upper Body Upper Body Upper Body
    Day 32 40- 5 - 60
    Day 33 Upper Body Upper Body Upper Body
    Day 34 20 min. other Form of cardio Run, swim, bike
    Day 35 Upper Body Upper Body Upper Body
    Day 36 45- 5 - 60
    Day 37 Upper Body Upper Body Upper Body
    Day 38 Rest Entire Day
    Day 39 45- 5.5- 60
    Self evaluation: How do I feel? Neck? Knees? Back?
    Day 40 Upper Body Upper Body Upper Body
    Day 41 45 - 6- 60
    Day 42 Upper Body Upper Body Upper Body
    Day 43 20 min. other Form of cardio Run, swim, bike
    Day 44 Upper Body Upper Body Upper Body
    Day 45 50- 5.5- 60
    Day 46 Upper Body Upper Body Upper Body
    Day 47 20 min. other Form of cardio Run, swim, bike
    Day 48 Upper Body Upper Body Upper Body
    Day 49 50- 6- 60
    Day 50 Upper Body Upper Body Upper Body
    Day 51 55- 5.5- 60
    Day 52 Upper Body Upper Body Upper Body
    Day 53 Rest Entire Day
    Day 54 Upper Body Upper Body Upper Body
    Self Evaluation: How do I feel? Back? Neck? Knees?
    Day 55 55- 6- 60
    Day 56 Upper Body Upper Body Upper Body
    Day 57 20 min. other Form of cardio Run, swim, bike
    Day 58 Upper Body Upper Body Upper Body
    Day 59 60- 5.5- 60
    Day 60 Upper Body Upper Body Upper Body
    Day 61 60- 6- 60
    Day 62 Upper Body Upper Body Upper Body
    Day 63 Rest Entire Day
    Day 64 Upper Body Upper Body Upper Body
    Day 65 65- 5.5 - 60
    Day 66 Upper Body Upper Body Upper Body
    Day 67 Rest Entire Day
    Day 68 Upper Body Upper Body Upper Body
    Self Evaluation: How do I feel? Back? Neck? Knees?
    Day 69 65- 6 - 60
    Day 70 Upper Body Upper Body Upper Body
    Day 71 20 min. other Form of cardio Run, swim, bike
    Day 72 Upper Body Upper Body Upper Body
    Day 73 70- 5.5- 60
    Day 74 Rest Entire Day
    Day 75 70- 6- 60
    Day 76 Upper Body Upper Body Upper Body
    Day 77 Rest Entire Day
    Day 78 75- 5.5 - 60
    Day 79 Rest Entire Day
    Day 80 75- 6 - 60


    From here forward, you should be able to be step mill ready if you do the last workout twice a week!

    Remember- the test is no where near as hard at the academy or the job.

    If you have a hard time reading this chart, it's because it won't let me cut and paste in the real chart. It is available if you scroll down a bit on this page.



    Best of Luck!

    Dr. Jen
    www.fireagility.com

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    Quote Originally Posted by Drjmilus View Post
    Good point!
    A stair master is not the same as a step mill. The step mill is what they use in the test. It looks like a mini escalator. Use the weight vest and work up in weight and time. Please keep in mind that training for the CPAT is much more complex than just this portion- the weight vest training.
    StairMaster is the brand name that makes the StepMill. A lot of gyms have the exact same StepMill that is used in the test. I've seen them at lot's of Gold's. Most gym's will allow you to pay per visit if your gym doesn't have a StepMill. It will help you a lot if you spend real time getting used to the feel of the machine. A lot of people have problems with keeping their balance on the StepMill as well. Nothing would be as good in my mind than actually putting on a weight vest and getting on the mill. There are 7 more stations after this one. If you have moderate upper body strength, good core strength, and spend time conditioning like G.P. suggested you'll do fine with the rest.
    Last edited by hefightsfire99; 02-17-2009 at 10:53 PM.
    "...When you walk through the fire, you will not be scorched, Nor will the flame burn you." Isaiah 43:2

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    Practice like you play. Don't hold onto the rails of the stepmill. Learn to keep your balance, because grabbing the rail during the CPAT will disqualify you.

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    It may help to know what the CPAT actually entails. And I am not saying that to be a jerk.

    Have you ever seen the CPAT done? Or done one? Here is a site from the Brothers to the North (Canada) and videos of each event. CPAT is pretty standard this is exactly the same CPAT I had to do 3 times while in the Academy at A&M.

    There is a bunch of other things on there too that we need to do for a position on a department in Canada, that you may want to look into and use as a guideline to overall health, fitness, dexterity, and endurance ie. Trunk Flexibility, and VO2 Max test (it is a SON OF A B**CH)


    http://www.brockfirefighter.com/services.php#cpat
    A trade not properly learned is an enemy. - ?

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