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  1. #21
    Forum Member BennyT373's Avatar
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    Quote Originally Posted by FDNYPD View Post
    You guys seem knowledgeable so I will ask this here while continuing my search:

    With the CPAT, is it timed as one whole exercise or is it completed in stages and the times added up at the end? I guess my real question is, how come you can't run between or during portions?
    CPAT is an over all timed event. There are several videos online that are demonstrations of the event. You must complete the WHOLE thing in under 10:20.

    http://www.youtube.com/watch?v=y3thDKKLq5o


  2. #22
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    Thanks for the information. I cant see your youtube video at work but I will check it out when I get home. I finally found a video that has step by step instructions and how and when you'll be warned for making mistakes.

    http://www.fire.lacounty.gov/helpwan...pat_start.html

  3. #23
    Forum Member BennyT373's Avatar
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    No prob. The video I posted the the same video they show before you take your CPAT

  4. #24
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    Quote Originally Posted by PaulC. View Post
    Hi Again Guys-

    I've actually thought about this thread over the last couple of days and want to add something that I think is really important:

    Your fire career is like a marathon. Its long and starts to hurt physically at different points on the course.

    I've found that my 42 year old frame requires ALOT more care and conditioning than my younger frame did. This includes rest and time to recuperate. Many of the programs used today by the most (currently) fit people are designed to build a body sort of like a Ferrari...Super lean, super fast, powerful engine that idles at like 75mph. The problem with this is that like Ferrari's...These bodies become so finely tuned that they don't handle changes very well. They, unintentionally in our case, become easily injured by specificity and frequency in training. These injuries lead to long term problems (say lower back) that shorten or end careers. You've got to mix things up and include LOTS of downtime. I used to do two a days all the time because it made me look and feel so good...Mistake.

    I was an absolute machine when I started pursuing my career as a firefighter...I now suffer due to some of the mistakes and lack of foresight.

    In short, I used to be into the whole...make myself the "Ferrari". Now I think you're better off making a body like a truck. Make one that's just lean enough, just flexible enough, and just hardy enough to go anywhere and do everything you need to do as a firefighter for the LONG HAUL.

    Hope this helps.

    Paul C.
    Your post makes me thing of the training sequence in the last Rocky movie:

    http://www.youtube.com/watch?v=nRFiTwQwcNk
    "The democracy will cease to exist when you take away from those willing to work and give to those who are not." Thomas Jefferson

  5. #25
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    I find that the P90X workouts work well for me. It's not just the workouts though, it's the full program that works. The program focuses on strength, flexibility, mental relaxation, cardio and muscle confusion.

    It's not a gimmick..... There is also a P90X+ which has more intense cardio workouts.

    It's what has and is working for me and my wife. Our 3 daughters even enjoy the workouts so I reckon for us it's a family thing.

    Don't think I'm taking anything away from crossfit training, it works awesome also.
    "Be LOUD, Be PROUD..... It just might save your can someday when goin' through an intersection!!!!!"

    Life on the Truck (Quint) is good.....

    Eat til you're sleepy..... Sleep til you're hungry..... And repeat.....

  6. #26
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    Quote Originally Posted by mikeyboy View Post
    I find that the P90X workouts work well for me. It's not just the workouts though, it's the full program that works. The program focuses on strength, flexibility, mental relaxation, cardio and muscle confusion.

    Everyone I know that uses/has used P90X has said the same thing. You have to follow it for everything, including the nutrition plan. The strength workouts are good, but if you don't do the whole entire program, you don't get the max results.

  7. #27
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    That's very true, but we've incorporated the basics of the nutrition portion. Increased protein, less carbs, no or less sugars and still had great results.

    I'm not a salesman, but I do know that it works. My body is not perfect, but it's a lot healthier than it was a year ago.
    "Be LOUD, Be PROUD..... It just might save your can someday when goin' through an intersection!!!!!"

    Life on the Truck (Quint) is good.....

    Eat til you're sleepy..... Sleep til you're hungry..... And repeat.....

  8. #28
    Forum Member BennyT373's Avatar
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    The nutrition part is all based on what you want... If you want to get big, then you're diet is MUCH different than say if you want to lose weight and stay slim. Also, your workout types should be different as well.

  9. #29
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    If you want job specific training, I've come upon a few articles on t-nation.com by Dan John. The first link, which talks about goblet squats, has within it two more links, one about metabolic swings, and another about loaded carries (like what we do when we're humping hose, or a bunch of gear up a high rise, for example). Good reads, IMO:

    http://www.t-nation.com/free_online_...let_squats_101

    If you've ever tried carrying a sandbag while wearing a vest, while also dragging an attatched sled, it becomes immediately apparent how that type of effort transfers to the job. Great conditioning for carrying a civilian or an injured FF, humping a blitz line, throwing a 35', making the 20th floor of a high rise, etc.
    "The democracy will cease to exist when you take away from those willing to work and give to those who are not." Thomas Jefferson

  10. #30
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    Quote Originally Posted by BennyT373 View Post
    I would invest in some good literature... some books by Men's Health or things like that. Don't forget one VERRYYYYY crucial element... DIET! You can work out all you want, but you won't be at your full potential unless your fueling your body properly.
    Benny is right about diet being important. In my humble opinion...I would stay away from Men's Health, Maxim, or any other "Men" magazines for nutritional advice. They're all a joke.

    The sole purpose of magazines is to stay in circulation...anything to fill the pages...so lots of BS.

    Here are some eating plans I have had great success with:

    "The Primal Blueprint" by Mark Sisson
    "The Paleo Solution" by Robb Wolf
    "The Zone Diet" by Barry Sears

  11. #31
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    Paleo for the win! Who knew you could eat meat and be healthy? Just started 2-3 weeks ago and although I'm not 100% Paleo yet, I love what its doing for me

    If you get a chance, pick up Robb Wolfe's above mentioned book. Well worth the read. It will give you a whole new outlook on what is good for the bod
    Last edited by FDNYPD; 03-04-2011 at 08:12 AM.

  12. #32
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    I never meant the magazines, as they are never consistent. The book I refer to is the "Hard Body Plan" by authors of Mens Health. It's more of a "basics" book to educate on how to begin a good diet. It lay's out a 12 week workout plan, which is for guys who troll the beach, not functional workouts for FF. It just breaks down the basics, got some recipes and what not in it. Would I follow it verbatim? No. But, if for the purpose of learning beginning basics, I believe it's good. The LL Cool J platinum workout is decent too. It was a NY Time best seller. Once again, all basics and for the beginner. There is a ton of stuff out there. And as long as your being pro-active and trying to learn new things, you can't go wrong no matter which route you take.

  13. #33
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    Quote Originally Posted by FDNYPD View Post
    Paleo for the win! Who knew you could eat meat and be healthy? Just started 2-3 weeks ago and although I'm not 100% Paleo yet, I love what its doing for me

    If you get a chance, pick up Robb Wolfe's above mentioned book. Well worth the read. It will give you a whole new outlook on what is good for the bod
    I've never felt better than when I was on a strict Paleo lifestyle.

    My sleep, body composition, energy, focus, mood an motivation were all firing on all cylinders.

    I'm on a Starting Strength cycle right now...so calories and GOMAD are king. Once I get my strength levels where I want them I'm going back to Paleo.

  14. #34
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    Quote Originally Posted by BennyT373 View Post
    I never meant the magazines, as they are never consistent. The book I refer to is the "Hard Body Plan" by authors of Mens Health. It's more of a "basics" book to educate on how to begin a good diet. It lay's out a 12 week workout plan, which is for guys who troll the beach, not functional workouts for FF. It just breaks down the basics, got some recipes and what not in it. Would I follow it verbatim? No. But, if for the purpose of learning beginning basics, I believe it's good. The LL Cool J platinum workout is decent too. It was a NY Time best seller. Once again, all basics and for the beginner. There is a ton of stuff out there. And as long as your being pro-active and trying to learn new things, you can't go wrong no matter which route you take.
    Gotcha...

    I think anyone can agree: Up the lean meats, the healthy fats and the fruits and veggies...and ditch the processed carbs, sugar, HFCS, etc. and your life and fitness will improve dramatically.

  15. #35
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    Amen, Coug! My trash can is basically a compost pile from apples, bananas, etc.

  16. #36
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    One of the biggest things I did, and saw awesome results, was dropping soda. I wasn't a huge soda junkie, but I prolly had a soda a day or so. Well I dropped that and drink water/milk or OJ now, and I can tell ya it was a big difference when I started doing that.

  17. #37
    Forum Member BennyT373's Avatar
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    Pop is a waste... just like smoking cigarettes... It's pointless, expensive, and has ZERO positive effects.

  18. #38
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    A mix of lots of cardio (at least 45min each day), quality strength training and diet.

    Make sure to refeed with good food. Keep protien up, eat lots of veggies and make the bulk of your carbs slow digesting ones, such as oat meal, brown rice and sweet potatoes.

    There is lots of info on all of this, just create a plan that you can sustain longterm and your will acheive your goals.

  19. #39
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    Quote Originally Posted by FFEP101 View Post
    A mix of lots of cardio (at least 45min each day), quality strength training and diet.

    Make sure to refeed with good food. Keep protien up, eat lots of veggies and make the bulk of your carbs slow digesting ones, such as oat meal, brown rice and sweet potatoes.

    There is lots of info on all of this, just create a plan that you can sustain longterm and your will acheive your goals.
    If you workout and need carbs, the sweet potatoes are something with which I can agree but oats, grains and wheat are robbing you of nutrients and the body doesnt digest them. The body uses nothing but the sugar you sprinkle on top. They sit in the intestines and soak up your essential calcium, magnesium and zinc. After they take up what they need to germinate, they get released into the loo.

    Otherwise, get your carbs from fruit sugars on hard workout days

  20. #40
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    Check out starting strength. Mark Rippetoe.

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