FDNY Exam 2000

[FDsouthbxNY]

My old landlord is currently on the OTJ and he said the same that everyone else is saying, do a lot of cardio. He said light weight training but a lot of reps will aid you more that trying to do your max weight.

Also does anyone else deal with plantar fasciitis ? I've been running for years and never had an issue. But before training for the academy I would only do 3 miles, now I'm doing 4-5 miles and running more frequently and it's becoming and issue. I can run through it now but I don't want it to get worse. Does anyone have any tips to overcome it ? Plus those first 3 steps in the morning are a bitch to walk through lol.

Freeze small water bottles and stand with them under he arches of your feet. Roll hem back and fourth, it'll hurt, but it'll help too. If it keeps up you'll need orthotic inserts for your sneakers. Not dr. Schoals, but something prescribed by a podiatrist.

[Joe smith]

Does anyone know, if you defer to the next class, if you go through the entire process twice? By process, I mean physical, background, medical etc. I ask because if I'm in the first class off the oc list and it starts before July 1st, I may have to defer, unfortunately.

[JerkAlert]

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In a nutshell

[grok350]

Does anyone know, if you defer to the next class, if you go through the entire process twice? By process, I mean physical, background, medical etc. I ask because if I'm in the first class off the oc list and it starts before July 1st, I may have to defer, unfortunately.

Did you see what happened to the people that deferred with 6019, they're probably pulling their hair out or have second guessed their decision everyday for the last 4 years. With the controversy around the test i wouldn't chance it. I honestly can't even think of a reason for a person to defer

[vekdoggs75]

Does anyone know, if you defer to the next class, if you go through the entire process twice? By process, I mean physical, background, medical etc. I ask because if I'm in the first class off the oc list and it starts before July 1st, I may have to defer, unfortunately.

Take it from someone who deferred....DON'T DO IT!

[mky915]

Say you are average fitness with no prior training. What would you say is the average amount of time sombody needs to prepare for passing the medical and physical tests especially passing the stair test.

Assume you will train full time and put full effort and research into proper training.

What's average to you? Do you train your legs with squats? People fail or get "jello" legs because they are weak and unconditioned to handle the extra weight.

Start on the stepmill now. 1st day go weighted/heavy. 2nd day go unweighted for longer time(15-20 minutes). 3rd day go weighted/medium. Aim for past 3 minute time or whatever is the allotted time. Remember to do it hands free. Remember to focus on regular and controlled breathing. 4th day you can use for back squats, front squats, calf raises, and light cardio. Eat. Sleep. Repeat, and add time and weight as you progress.

Heavy day, Light day , Medium day, and Assistance day can be applied to almost every aspect of physical training. Heavy and Light can be Mon. Tues. Rest is Wed. Medium is Thurs. Sat. Assistance is Sat. Sun. is rest.

Make you sure you add in some upper body stuff for strength, hypertrophy, endurance, balance, and prehab. The body is a chain, you need to strengthen it whole. Imbalances will cause weakness and overcompensation. Pull more than you push, 2:1 ratio and remember to overhead press.

Again, heavy-light-medium-assistance can be applied to strength training and cardio.

[petrole]

Freeze small water bottles and stand with them under he arches of your feet. Roll hem back and fourth, it'll hurt, but it'll help too. If it keeps up you'll need orthotic inserts for your sneakers. Not dr. Schoals, but something prescribed by a podiatrist.

Best way is to get a lacrosse or golf ball and to roll out the bottom of your foot as previously said. Do it everyday and it won't be painful anymore as you roll out all the muscle knots. A good advice for anyone who is training is to invest into a foamroller and foam roll everyday. Google and Youtube should have all the info on foam rolling or i can explain more if requested.

[Manhattan Medic]

Does anyone know, if you defer to the next class, if you go through the entire process twice? By process, I mean physical, background, medical etc. I ask because if I'm in the first class off the oc list and it starts before July 1st, I may have to defer, unfortunately.

You may potentially have to redo the medical/cpat, but I'm unsure of how long those are good for. If you pass the medical the first time and 6 months later they want you to do it again it will essentially be another drug test, another run through the stairmaster, and a doc checking up to make sure nothing about your medical history has changed.

If you don't have to repeat them then this is why they have the 1.5 mile run. I've been meaning to mention this here, but I'm pretty sure the run has absolutely nothing to do with checking to see if you are a decent runner, and everything to do with testing your aerobic capacity right before they put you in the academy. They don't want someone who has gotten soft in the months after they finished all of the other requirements, so it's one last step along the way, which can be used to approximate your VO2max: http://www.shapesense.com/fitness-ex...px#runwalktest

[mky915]

My old landlord is currently on the OTJ and he said the same that everyone else is saying, do a lot of cardio. He said light weight training but a lot of reps will aid you more that trying to do your max weight.

Also does anyone else deal with plantar fasciitis ? I've been running for years and never had an issue. But before training for the academy I would only do 3 miles, now I'm doing 4-5 miles and running more frequently and it's becoming and issue. I can run through it now but I don't want it to get worse. Does anyone have any tips to overcome it ? Plus those first 3 steps in the morning are a bitch to walk through lol.

Have you tried foam rolling/lacrosse ball it?
http://www.youtube.com/watch?v=_bathjHW6wY

Go to a running/endurance specialty store, and have them check your foot, run/walk style, and can outfit with proper running shoes.

Drop the volume down. Take a few steps back to advance forward. Increase volume very minimal, 5-10%.

All else fails see Dr. Foot. Good luck.

edit:Stay away from NSAID's/ibuprofen/vitamin I!!!

[SnatchBK]

Hey! Great Thread and I've pretty much read through it all, hoping to be called for the June 13' or Jan 14' Class, List # 7XX for the Open Comp. I work out/play sports almost days, so I'm not too concerned with the physical at all. But I've had a few minor charges with were all dismissed, so I heard I should be fine with that, no drugs or violence. Also I've had a few surgeries , no joint related or anything but I do have a minor case of spondylosis, which means one of my vertebrae are slightly out of place but I squat 315+ and DL 325+ and do a lot of flexibility training, so it's clearly not a problem at all. So besides that I'm fairly confident, but what exactly is the Psych part about? I heard rumors about them hooking you up to Lie Detectors but they are accurate about 67% of the time, which is kinda scary if they base it off that?
Thanks and Goodluck to everyone else!

[thebigempty]

Hey! Great Thread and I've pretty much read through it all, hoping to be called for the June 13' or Jan 14' Class, List # 7XX for the Open Comp. I work out/play sports almost days, so I'm not too concerned with the physical at all. But I've had a few minor charges with were all dismissed, so I heard I should be fine with that, no drugs or violence. Also I've had a few surgeries , no joint related or anything but I do have a minor case of spondylosis, which means one of my vertebrae are slightly out of place but I squat 315+ and DL 325+ and do a lot of flexibility training, so it's clearly not a problem at all. So besides that I'm fairly confident, but what exactly is the Psych part about? I heard rumors about them hooking you up to Lie Detectors but they are accurate about 67% of the time, which is kinda scary if they base it off that?
Thanks and Goodluck to everyone else!

There is no polygraph for this job. The psych is all written, it asks the same questions multiple times to look for inconsistencies. If your back does not hurt and has not had or need surgery. Keep that under wraps.

[stang0480]

Doc's aren't sure if it's 1 or 2 yet.. They have me on insulin shots now. Need to go back in 2 weeks so they can pick apart my blood to see how my body's reacting to it and see which type I have.

[BrooklynBorn]

What's average to you? Do you train your legs with squats? People fail or get "jello" legs because they are weak and unconditioned to handle the extra weight.

Start on the stepmill now. 1st day go weighted/heavy. 2nd day go unweighted for longer time(15-20 minutes). 3rd day go weighted/medium. Aim for past 3 minute time or whatever is the allotted time. Remember to do it hands free. Remember to focus on regular and controlled breathing. 4th day you can use for back squats, front squats, calf raises, and light cardio. Eat. Sleep. Repeat, and add time and weight as you progress.

Heavy day, Light day , Medium day, and Assistance day can be applied to almost every aspect of physical training. Heavy and Light can be Mon. Tues. Rest is Wed. Medium is Thurs. Sat. Assistance is Sat. Sun. is rest.

Make you sure you add in some upper body stuff for strength, hypertrophy, endurance, balance, and prehab. The body is a chain, you need to strengthen it whole. Imbalances will cause weakness and overcompensation. Pull more than you push, 2:1 ratio and remember to overhead press.

Again, heavy-light-medium-assistance can be applied to strength training and cardio.

You sir sound like some one who reads and knows about strength training
to other posters, don't run out and try to squat if you haven't already been doing it. It's actually easy to hurt your self if some one hast taught you correctly, 99% of people at the gym do it wrong. I had Ripp teach me and I still hurt my back all the time and and need to find a coach. I can dead lift all day with out hurting myself. Look up Rippetoe's books or videos on youtube for your own training, but for FD the stepmill is safer and more applicable.

[SirEd]

I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, Crossfit, I'm running, I'm running, I'm running, My Mom Died, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, Funeral, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, Crossfit, I'm running, I'm running, I'm running, My Town Was Destroyed, Gut Houses, Rebuild, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, Crossfit, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, , Crossfit, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, I'm running, Waiting for the call. I'm running, I'm running, I'm running, I'm running, I'm running, I'm running...

In a nutshell

I'm confused here. Didn't many people post that too much running is bad and you could get injured?

What is the deal, can this guy be running too much?

[mky915]

You sir sound like some one who reads and knows about strength training
to other posters, don't run out and try to squat if you haven't already been doing it. It's actually easy to hurt your self if some one hast taught you correctly, 99% of people at the gym do it wrong. I had Ripp teach me and I still hurt my back all the time and and need to find a coach. I can dead lift all day with out hurting myself. Look up Rippetoe's books or videos on youtube for your own training, but for FD the stepmill is safer and more applicable.

Thank you but I am still learning. I did rec'ed the stepmill in my original post to the original question.
I still standby doing squats and their ability to strengthen the muscles, tendons, and ligaments. I love doing stairs work, but it is no substitute. The stronger you are the greater potential in your muscular/power endurance. The biggest misconception is the need to lift heavy all the time or do a 1 rep max to get strong every week. This is false and poor programming. You can get strong with reps and at 70-95% of your max. You can work on your form in the 50% range until you get it right to reinforce correct motor patterns.

[BrooklynBorn]

Thank you but I am still learning. I did rec'ed the stepmill in my original post to the original question.
I still standby doing squats and their ability to strengthen the muscles, tendons, and ligaments. I love doing stairs work, but it is no substitute. The stronger you are the greater potential in your muscular/power endurance. The biggest misconception is the need to lift heavy all the time or do a 1 rep max to get strong every week. This is false and poor programming. You can get strong with reps and at 70-95% of your max. You can work on your form in the 50% range until you get it right to reinforce correct motor patterns.

Yeah I know you reccomended the step mill, I was just talking about my trouble with squats and Anthropometry and back.

[LongCut]

Freeze small water bottles and stand with them under he arches of your feet. Roll hem back and fourth, it'll hurt, but it'll help too. If it keeps up you'll need orthotic inserts for your sneakers. Not dr. Schoals, but something prescribed by a podiatrist.

before you get out of bed stretch, then immediately step into sneakers right out of bed. I was told this by a physical therapist. It hurts so bad in the morning because your body just spent the last 8 hrs healing the damaged tissue, and as soon as you put pressure back on the foot you immediately start re-tearing it. so best advice is stretching, and in the morning put the least amount of pressure on the foot before you gently stretch it out. This helped me a lot, but i am still bothered by it probably because I wont really take enough time off my feet to let it heal as much as it should. Good luck. Frozen water bottles under the foot right after a long run help bigtime.

[petrole]

Guys who are not powerlifters should really do front squats instead of back squats. Front squats are just superior for people who don't compete in powerlifting. Forces you to stay upright, builds upper back strength, easier on the lower back, much safer and practical. You need good flexibility and technique, which both can always be achieved through foam rolling and stretching and forces you to check your ego so you don't get hurt.

[Manhattan Medic]

They are different moves with different benefits and drawbacks. The classic squat is the king of lifts, and is ****ing fantastic, but even after doing it for years my form (and my hip flexibility) is far from perfect. Front squats force you to be a lot more honest with yourself because if you have bad form or try to go too heavy you're just plain going to drop the weight, however personally I hate them with a passion because they kill my wrists.

I think anyone looking to start weightlifting should find a friend or a professional that can show you proper form for barbell movements like the squat or deadlift.

[SirEd]

May I ask if squatting is really necessary to pass any of the tests?

Do you really need any upper body strength to pass any of the tests?