My Out of Shape CPAT Experience
I have seen a lot of posts about training for the CPAT and how much training is enough. So I thought I would share my experience to try and add some more color to the test.
I decided to try and join my local fire dept. as a part timer / volunteer. I got a letter from the city saying that the CPAT was in about 5 weeks, however there was one in a week, and if you are unsure about passing you should try the first one in case you need a 2nd chance.
Now I'm 33 years old and I let my gym membership expire about 4 years ago, so I was out of shape, but I am not over weight and I don't smoke.
I decided to take the first test without any preparation. I only made it a little over 2 minutes on the stair machine. I found I wasn't out of breath, just my legs gave out.
So I bought a month gym membership and the cheapest backpack I could find at Target and started my training routine the same night.
I would put two 25 lbs. weights in the backpack and tie one around my neck with a rope, and start on the stair stepper for as long as I could go. Then I would walk on the tread mill (with 50 lbs.) for 8 minutes for as fast as a pace as I could. I started with less that 75 lbs., but after a couple days was up to 75.
Then I would take a break for a few minutes and do another session for as long as I could on the stepper. At the end of 4 weeks I was up to over 4 minutes on the first session on the stepper.
I also did some weight training every other day, lots of legs squats and weighted lunges. I also worked my shoulders, arms and back.
My second test I passed in 9 minutes 17 seconds, and I never had any practice with the other events. However I am comfortable with tools and ladders, etc.
My final word is to just be in good shape with strong legs and reasonable upper body strength and I think you will do fine.
CPAT needs some preparation!
vince4436, WAY to go! Passing second time ever.