Printable View
Are you running in a treadmill or outside ? I used to run in a treadmill and wasn't progressing at all ... The minute I ran outside I felt so good and ran faster and longer ... I over did it and hurted myself so be carefulQuote:
Originally Posted by Stephenscm
Run Harder dude your almost thereQuote:
Originally Posted by Stephenscm
The best thing to help your running is learning HOW to run.Quote:
Originally Posted by Stephenscm
http://www.youtube.com/watch?v=oN1x3Ik1t5Y
I had Terrorism Awareness Training 2 days ago at The Rock.....MM you guys look good. Saw some of the boys as I was walking by going to lunch but I just kept it moving and looked down. I left about 2:00 and squads must have been changing and it was like every probie there was on the move. I started running the hell out of there lol (off the sidewalk of course, don't wana develop bad habits). I just felt so weird. Guys on the right of me were doing PT, guys on the left were marching to the next evolution, and straight ahead guys were double timing to line up. I didn't want to make eye contact with any of my buddies so for some reason I just started running lol. I needed to get the hell outta there. Pretty painful to hear and see but at least winter is winding down and you OC boys are on the move. Our class is just around the corner. I shouldn't have any more training orders for EMS either so I can confidently say that my next trip to the rock will be in running sneaks for the mile and a half.
On a side note....relax. Get in shape, get all the documents you need in order, keep it clean and safe, and stay in shape. DO NOT kill your self for the CPAT and the mile and a half. From my experience going through the process this fall into winter I can tell you that there is no need to stress those processes. Stress THE ROCK. Focus on that. The CPAT is a complete joke and you get three god damn tries. If you fail the stairs at your medical because you're a nervous nelly and cannot keep your HR down, you'll get a second try and all you have to do is NOT DIE in 8 mins. And what I heard from all my friends currently in the academy is that the preliminary mile and half and barely timed and if you're fast they make you slow down. I thought for sure tons of EMS guys would be failing and I would be in the Jan class. Not the case. Everyone passes. So deep breath boys. Focus on endurance for long days at The Rock and a lot of reading when you get home. My friends also suggested getting your hands on the probie books and getting a leg up on reading them plus learning some knots. MM can elaborate this weekend i'm sure.
Stay safe gents....
****Double Post*****
Run 5 miles three times a week. Do so at a pace where you're still able to speak sentences and be understood. No need to set a land speed record, but keep yourself slightly uncomfortable. After you finish, take a short breather and walk for 5 or 10 minutes. Then do 6 sets of sprints of about 30 seconds each with a slow cool down jog back to your starting point. Whether a personal trainer will recommend this or not, I don't know. But it got me through the run portion at the Rock pretty easily.Quote:
Originally Posted by Stephenscm
Also, be sure you're doing plenty of pushups, pullups and situps. You don't want to show up on day one and not be able to pass the initial pt test. There are those that will tell you to leave the heavy weights alone, and it's true you'll be doing low weight, high rep stuff at the Rock. But you need to have a baseline measure of strength for the training evolutions like advancing hoseline so make sure you can easily lift your body weight 3 or 4 times MINIMUM. Maybe one day a week do a few heavy sets of squats or deadlifts. And don't worry if a week or two goes by with no improvement; keep at it and you'll get there.
Quote:
Originally Posted by teufelhunden36
Is this really the only way to work off of the Island? The handful of guys I know OTJ all live on SI, but work in Brooklyn. They all have 10+ years though so a lot has probably changed since they got on.
Brooklyn- yes that's what I was talking about curious what background stuff they ask
First post, wishing all the guys luck on out upcoming physical test. See some of you on Saturday morning.
Some guys move here after they get their houses and some transfer in with time on. After some time goes by you can make a move. But it takes a little while. Your best bet is to have an address off of SI. Of course, things could be different now than they were when I got on and they may not need to fill out the Island the way they were. Either way, focus on getting on and through the Rock. Whatever house in whatever borough you go to, it's still the best job in the world.Quote:
Originally Posted by HopefulFF
You're right, that's about step 200 and I'm on 5, lol. Thanks for the info.Quote:
Originally Posted by teufelhunden36
You will be surprised at the andrenaline rush you get when running the mile and a half. I've been training and where I run the first mile is a pretty significant uphill grade and I thought I needed to train harder because I couldn't seem to get the 1.5 mile in 12 minutes or less. But then I realized the second 1.5 mile I did I was making it just under 12 minutes after already have run 1.5 miles. Then I got into the ems academy and did their timed run which was on completely flat land, plus the adrenaline, and I ran it in 10:05 so don't be so quick to say you can't.
Now I'm prepping for the rock and try to run at least 4 miles every morning at an average pace of about 8:30/mile. Just keep running and push yourself just a little more every couple of days and you'll be there in no time.
Work on your pull ups, that's the biggest pita. I've been working hard at it and still barely make 5.
What is going on guys? I have a question. If you are called for the intake interview, is it a definite you are going to the ROCK? Of course, if everything goes right with your background check, medical, etc. Also, how long is the physical training at the Rock? Does the intensity lighten up after two months then the main focus is on reading comprehension, etc. Has anyone heard when the CPAT will be held? When I took the test in 2002, we took the CPAT first, then the intake interview second. Are any veterans aware why the order has changed?
Also, a rumor is going around stating, no matter which way the lawsuit goes, the PH’s are going through the hiring process.
I've found doing these two exercises after what ever your pull up routine is helps big time:Quote:
Originally Posted by FdnyFFHopeful
5 sets of jumping up and hanging at the top of a pull up for 5 seconds, then lowering yourself down and hanging at the bottom for an additional 5 seconds
Inverted Rows. They help out a ton. I try to do 3 sets of 5, when that became too easy I put a 25lbs sandbag on my chest and am working my way up to 3x5. I'll use a smith machine for the bar, as they get easier from there lower the position of the bar closer to the floor. Example of what I mean:
http://www.body-mind-strength.com/as...s_starting.jpg
I need to run outside also, so I can set distance goals and zone out mentally so I don't feel the pain. I also use the nike iphone app. Have to be honest that I haven't run recently because my list number is in the 6000's but I will start as start next week. I know it takes a long time build up endurance.Quote:
Originally Posted by Dannypanigale
Plus I bought all these cold weather nike tights on sale for like 25$ so I look the part lol.
Saw some kid running on the treadmill yesterday at NYSC with a vest on, was gonna ask him if he was training for FD but figured he wouldn't know what I was talking about, and I wondered why he wasn't on the stair climber.
in reference to me, you know you are carrying to much weight when you can lat pulldown almost the whole rack but hardly do any pullups. Switched my routine to fix that.
1. There are no guarantees with the FDNY, or NYC, or the Rock. Ever.
2. Physical training occurs on day 1, and continues for the duration.
3. Intensity lighten up? Are you serious?
4. You did not take the cpat in 2002. You took a competitive physical test.
5. Regarding your rumor, see #1.
Quote:
Originally Posted by almostthere
I have to admit that didnt even occur to me. I was even in a similar situation; Backdraft (or however you spell it, with numbers or something...) if thats the case, the best thing you can do is dump everything you know and start chugging the proverbial kool aid.
Like Bam said: Be a clean slate. Everyone has to know and do the same job here because even though its a 5 borrough city, the members are just interchangeable cogs in the system. Theres no rules preventing a guy from working the big H-types of the north Bronx one night, to PDs in Jamaica the next, to tenements in Chinatown or commercial hi rises in midtown after that. For that reason, everyone needs to be on the same page.
Fortunately, you get the basics that you need in proby school. To paraphrase from Full Metal Jacket, theyll teach you how to pee. Just dont fight it. And youll hear it eventually: "Resistance is futile."
Quote:
Originally Posted by ffbam24
Thanks for the response, but why would you assume I didn't take the CPAT. No, I didn't take the CPAT in 02, I am references to the test that was given in 02, which lead to taking the CPAT I believe in 03-04. And what is this competitive physical test you are talking about.Quote:
Originally Posted by SkylinePCG
Also, do you need a CDL to drive the Big Red.
Probably because there was no cpat in 2002 for fdny, there was a graded physical. The cpat was first used for 2007 or 2008 class. So yea pretty impossible to have taken a cpat thenQuote:
Originally Posted by almostthere
Okay, but if I am not mistaken this CPAT that we suppose to take has the same obstacles of the grade test that you guys are referencing to. Is it just a name change and a different way of grading it. for example, numeric grading compared to a pass/fail system.Quote:
Originally Posted by grok350