I just wanted to share in regards to training for the CPAT and the step-mill at the medical. I went through the entire process way back in 2008 with 6019. In training for the CPAT and medical, two the big things I did was hill sprints and stairs. I did not have a weight vest. I ran hill sprints everyday but Sunday and did the stairs M-F. I passed the CPAT on the first run and also passed the step-mill on the first try.
If you don't have access to a gym or equipment, you can make it happen with out it. There are parks and playgrounds out there, be creative. If anyone has seen and remembers Rocky IV (I know, its a movie, but that concept does work), sometimes you don't need a fancy gym, a complex program or modern equipment to train. Knowing the basics, being proficient in doing those things and putting in the work, can and will make a huge diffence.
Personally, I basically train like I did when I wrestled, 6 days a week, 2x day and a walk and nap on Sunday. I do not follow any particular program other than that I trailor my training towards all things a firefighter would need to be physically proficient at and able to handle. I essentially treat this as my "sport."
In my mind, Fortune goes to those that have prepared, regardess of list number. As we've all seen over the last four years, anything CAN happen. Yes, Be realistic and understand the situation, but dont give up hope. Train when no one else is training. Be disciplined. Prepare to not just pass the CPAT and medical, but also to excel at the fire academy (if we are fortunate enough to get there) and then later, in the firehouse.
Michelangelo said something like that the greatest danger is not that we aim too high and miss it, but that we aim too low and reach it. I think that's a good way to approach the opportunities ahead.
I have found them at synergy, golds, world gym, and I used the 6 month pass (NYSC) that I got down at the rock when I was there back in 08. I know almost all of these gyms have it, but I had to call around to find out this info. I know that I have never found one at retro fitness, bally's, planet fitness. I know that ultimate fitness has alot of them at each location but I only know of 2 of them on LI and not sure about the city.
Well after being in limbo for the past 5 years not knowing wether i was going to the academy or not, going to the gym 4-5 days a week and running 3 times a week non-stop, I finally decided to take a month or two off working out since I know the earliest I will get to the academy will be 1-2 years anyways. I'm going to let my muscles heal up pretty so I can the continue with my training after. I'm not going to lie guys, I been off for 2 weeks so far and it feels good to be normal again. I went to the laundrymat and I washed regular clothes and not just gym clothes!! Lol.
Not every body is the same but we are creatures of habit. My gym partner took 2 weeks off once for a cruise and I didnt see him back at the gym for a year. Be careful lol
But with the sport thing. You can injure yourself doing anything. I almost tore my knee running on the treadmill like 5 years ago. Havent stepped on one since and just jog outside now, but point is it can happen anywhere. But it is getting close. I got like 8 months till the academy to stay healthy lol
before joining one of them, call them all. Alot of gyms have specials and cheap rates because there is so much competition. I'm sure that you can get a deal and alot of them will even go lower if u talk to them. they just wanna make the sale. I dont run on the treadmill either. It doesn't give you an accurate time and it's so much easier than outdoors. Your legs dont have to do the same amount of work indoors and you arent dealing with the hot/cold air in your lungs and the elements. I say skip the treadmill always.
I actually find it a lot easier to run outdoors, I find my self more into the scenery rather than then run, which helps me keep a faster pace, and It usually takes a lot longer for fatigue to kick in. I feel that taking the same strides I’ll take on a treadmill, let’s say at an 8min mile pace, is actually a lot faster running outdoors. Does anyone else feel this way??
By the way, does anyone know how much the CPAT sledgehammer weighs. I wanna try to get the tire/hammer contraption in my yard so I can swing away at it after a tough workout. Can't hurt. Any good ideas from you guys?