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    Quote Originally Posted by HopefulFF View Post
    For now I run M/W/F. Stairs Tues/Sat. It can be tough on your legs at first, but as your legs get stronger it's not so bad. My legs used to be really beat up by Wednesdays but the last few months I've noticed they're fine. In the academy you'll be going up and down stairs and running on the same day, might as well get used to it now.
    Yea that's probably the best way to approach it. It's tough trying to get squats and deadlifts in too.
    FDNY Exam 2000
    List # 21xx
    Intake: 3/21/2014
    CPAT: 3/26/2014 PASSED

  2. #9452
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    Quote Originally Posted by mocon337 View Post
    Ahh gotcha. How did you guys go as far as adding weight to the vest. If I'm at 45 lbs. now should I be doing like 12 minutes, and just decrease a minute or so with ever 10 lbs. which would leave me able to do like 8 minutes with 75lbs. roughly?
    I haven't done a weighted stair work out with more than 50# in a while. Right now I'm doing stairs 3 days a
    Week. I do 3 minutes no vest then 8:30 minutes with the vest.

    When I used to go heavier I did it 5# at a time. Did a level slower and a minute less. First I increased duration, then increased speed until 60 steps/min with 75# for 10 minutes. This served me well for cpat training.

  3. #9453
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    Yea I'm still trying to find an actual step mill to it's. For now I'm using the stair machine that middle aged women use to keep their arses from falling off, so it's harder to get a good gauge of steps/flights etc. Works out the legs just fine with the vest on, but the real thing would be much better.
    FDNY Exam 2000
    List # 21xx
    Intake: 3/21/2014
    CPAT: 3/26/2014 PASSED

  4. #9454
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    Quote Originally Posted by mocon337 View Post
    Yea that's probably the best way to approach it. It's tough trying to get squats and deadlifts in too.
    I don't know what your typical workout is and I don't know your physical conditions, but don't hurt yourself. Squats and deadlift are hard on your body and not all that useful for the job so don't overdue it. Light weights, VERY high reps and stairs/running.

    Quote Originally Posted by mocon337 View Post
    Yea I'm still trying to find an actual step mill to it's. For now I'm using the stair machine that middle aged women use to keep their arses from falling off, so it's harder to get a good gauge of steps/flights etc. Works out the legs just fine with the vest on, but the real thing would be much better.
    Nothing like stairs.....real stairs. If you can't find a machine, no worries. Find some real stairs. Go to a municipal stadium or an apartment building. Walk up, run down, walk up, run down and repeat. You get the idea....

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    Quote Originally Posted by mocon337 View Post
    Yea I'm still trying to find an actual step mill to it's. For now I'm using the stair machine that middle aged women use to keep their arses from falling off, so it's harder to get a good gauge of steps/flights etc. Works out the legs just fine with the vest on, but the real thing would be much better.
    I don't know where you live, but parking garages works well also. Unless you live in a building, it's tough to look normal going up and down in a building you don't live in. Find a garage with multiple floors, if all else fails.....

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    Hey guys, I hope all is well. How are you all doing in regard to the time trials at c-pat training? When I went the other night only 16 out of 35 showed up but everyone passed. The best score I've seen is 6:56.

  7. #9457
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    Quote Originally Posted by FFwnt2b View Post
    I don't know where you live, but parking garages works well also. Unless you live in a building, it's tough to look normal going up and down in a building you don't live in. Find a garage with multiple floors, if all else fails.....
    I live in GP. The house I live in is 3 flights, which isn't that much, and there isn't really anywhere else in my neighborhood. Does anyone know if Retro Fitness has step mills? Also, how does it work with the trials times counting if you pass? I'm asking a lot of questions today, and probably have over a year before I even see an envelope haha
    FDNY Exam 2000
    List # 21xx
    Intake: 3/21/2014
    CPAT: 3/26/2014 PASSED

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    All of you have missed the point of my comments.

    I've done military time, some of it spent firefighting and going into areas without the nice gear we have here and I'm not some 23 year old kid. I know perfectly well how to keep my mouth shut and stay in line. I don't need you to teach me how it is in a firehouse, I'm very familiar with it.

    My whole point is you arguing with spider neck and any of the PH people is pointless and just takes up space on this forum that can be used to obtain USEFUL information. Not listening to people banter back and forth about what should be, what was, and what is. No one likes the hiring situation going on right now but unfortunately it's mostly out of our hands.

    Most of those people will not make it through the academy because they don't know how to behave or how to take the abuse so no sense in even worrying about them. I'm just asking you to ignore them so we can focus on the goal here. I personally don't think you yelling at them on a forum is going to make a break anyone's spirit or make a difference unfortunately. That can only be done in person at the academy where every inch of their morale will be tested.

    I'm sure you guys will yell back at me like I'm some dumbass who doesn't know anything and say I'm talking back etc but that's all I have to say anymore. I'm here for the facts and the knowledge and that's it.

    Sad part is I know most people here agree with me but won't speak up.

  9. #9459
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    Quote Originally Posted by mocon337 View Post
    I live in GP. The house I live in is 3 flights, which isn't that much, and there isn't really anywhere else in my neighborhood. Does anyone know if Retro Fitness has step mills? Also, how does it work with the trials times counting if you pass? I'm asking a lot of questions today, and probably have over a year before I even see an envelope haha
    With the cpat time trials, as I
    Understand it, you will get two before your actual test. If you pass either one of the two time trials (or the actual test), then you pass.

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    Quote Originally Posted by Jrugger View Post
    Hey guys, I hope all is well. How are you all doing in regard to the time trials at c-pat training? When I went the other night only 16 out of 35 showed up but everyone passed. The best score I've seen is 6:56.
    The guy at DCAS said there will be a lot that won't show up, because of change of heart, injury, etc. So, there will be openings to fill......

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    Evening guys, I don't know if it was posted earlier, but I just had my medical for Promo this past Thursday and would just like to share the process for the stair mill.

    I went in thinking it was 220-your age x .9......I was wrong

    In order to get clearance to wear the vest for 5:20 this is how it goes

    During station 1 (vitals) they record your BP,height,weight and RESTING HR, they put down your HR on the stairmill sheet.

    After you go threw stations 2,3,5 the nurse will clear you for the stairs.

    You go to the stairmill station and are placed on a HR monitor and set on the stairs without a vest for 3 minutes. After the 3 minutes if your HR has exceeded double of your RESTING HR, your denied the 5:20 with vest trial and have to select a date later on to retest. Like I said I don't know if this was posted already, but figured it couldn't hurt to re-post.

  12. #9462
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    Quote Originally Posted by FdnyFFHopeful View Post
    Things have changed a lot and not for the better. Some of the major changes which greatly have an effect on anyone new coming in.

    1. No more going out 3/4's on injury only 1/2.

    2. No more widows and orphans benefits if you die on the job.

    3. OT no longer effects your retiring salary. It's based off your straight pay only.

    4. and its either 22.5 or 23.5 years for retirement.

    Somehow EMS kept all of those things though aside from retirement time. They've always been 25 years.
    I have a feeling that with the minority hires coming on there will be a law suit that has the basis of "Why is it when you started hiring more minorities, the benefits were decreased?"

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    Quote Originally Posted by NMFDChris View Post
    Evening guys, I don't know if it was posted earlier, but I just had my medical for Promo this past Thursday and would just like to share the process for the stair mill.

    I went in thinking it was 220-your age x .9......I was wrong

    In order to get clearance to wear the vest for 5:20 this is how it goes

    During station 1 (vitals) they record your BP,height,weight and RESTING HR, they put down your HR on the stairmill sheet.

    After you go threw stations 2,3,5 the nurse will clear you for the stairs.

    You go to the stairmill station and are placed on a HR monitor and set on the stairs without a vest for 3 minutes. After the 3 minutes if your HR has exceeded double of your RESTING HR, your denied the 5:20 with vest trial and have to select a date later on to retest. Like I said I don't know if this was posted already, but figured it couldn't hurt to re-post.
    Good info. Thanks!

  14. #9464
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    What happens if you pass the three minutes without the vest?
    I assume they put the vest on you, do they then score that 5:20 off of your 90% mhr?

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    Quote Originally Posted by NMFDChris View Post
    Evening guys, I don't know if it was posted earlier, but I just had my medical for Promo this past Thursday and would just like to share the process for the stair mill.

    I went in thinking it was 220-your age x .9......I was wrong

    In order to get clearance to wear the vest for 5:20 this is how it goes

    During station 1 (vitals) they record your BP,height,weight and RESTING HR, they put down your HR on the stairmill sheet.

    After you go threw stations 2,3,5 the nurse will clear you for the stairs.

    You go to the stairmill station and are placed on a HR monitor and set on the stairs without a vest for 3 minutes. After the 3 minutes if your HR has exceeded double of your RESTING HR, your denied the 5:20 with vest trial and have to select a date later on to retest. Like I said I don't know if this was posted already, but figured it couldn't hurt to re-post.
    Look guys, they're pretty damn serious about cardiovascular health. That's the whole point here. If up recall, a proby died 5 years ago in Proby School during FST. Now, while he had a prior heart conditions, they're not looking for this to happen again. Get serious and get in shape.

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    Quote Originally Posted by FdnyFFHopeful View Post
    All of you have missed the point of my comments.

    I've done military time, some of it spent firefighting and going into areas without the nice gear we have here and I'm not some 23 year old kid. I know perfectly well how to keep my mouth shut and stay in line. I don't need you to teach me how it is in a firehouse, I'm very familiar with it.

    My whole point is you arguing with spider neck and any of the PH people is pointless and just takes up space on this forum that can be used to obtain USEFUL information. Not listening to people banter back and forth about what should be, what was, and what is. No one likes the hiring situation going on right now but unfortunately it's mostly out of our hands.

    Most of those people will not make it through the academy because they don't know how to behave or how to take the abuse so no sense in even worrying about them. I'm just asking you to ignore them so we can focus on the goal here. I personally don't think you yelling at them on a forum is going to make a break anyone's spirit or make a difference unfortunately. That can only be done in person at the academy where every inch of their morale will be tested.

    I'm sure you guys will yell back at me like I'm some dumbass who doesn't know anything and say I'm talking back etc but that's all I have to say anymore. I'm here for the facts and the knowledge and that's it.

    Sad part is I know most people here agree with me but won't speak up.
    Funny thing about you is you're squawking on about how you know to keep your mouth shut while still talking! What part of "you have nothing to say" are you having trouble with? NOBODY but the other clown agrees with you; they're all smart enough to know when to shut up. Follow their lead.

    You know jack sh*t about what goes on in an FDNY firehouse, you don't get to decide what's useful and what isn't and your past experience means absolutely nothing; it's what you do now that matters. And right now, you're opening your mouth when you should have it clamped shut unless you're asking a question. Shut the fu*k up.
    FDsouthbxNY and DannyD0pe like this.

  17. #9467
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    Yes you will then get a 5 minute break, re mount the stairs with monitor and 50lb vest @ 5:20 and then cannot excee your TArget HR.

    As for the retest. You will do the same process but when your on the 5:20 session the doctor will be behind you and if your HR is higher then target you stay on for an additional 3 minutes.

  18. #9468
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    Quote Originally Posted by NMFDChris View Post
    Yes you will then get a 5 minute break, re mount the stairs with monitor and 50lb vest @ 5:20 and then cannot excee your TArget HR.

    As for the retest. You will do the same process but when your on the 5:20 session the doctor will be behind you and if your HR is higher then target you stay on for an additional 3 minutes.
    Correct, they monitor HR for 5:20, if your HR is still high, they will monitor fatigue.

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    Quote Originally Posted by FDsouthbxNY View Post
    Look guys, they're pretty damn serious about cardiovascular health. That's the whole point here. If up recall, a proby died 5 years ago in Proby School during FST. Now, while he had a prior heart conditions, they're not looking for this to happen again. Get serious and get in shape.
    He did indeed. FST is an a** kicker for everyone, but it's easier if you're in good shape. They didn't let up on us after that happened, either. And rightly so.

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    Quote Originally Posted by teufelhunden36 View Post
    It's not just the key; it's how you'll be judged. You bring nothing to a firehouse except your fitness level and attitude. You may have aced every class and evolution at the Rock, but you will still know NOTHING about firefighting. None of us did. That's why keeping quiet and listening to the every word and whim of the guys in your house is so big. And you will run into a guy who is going to break your balls over and over again about the tiniest details. It's not because we like being dic*s; it serves a purpose. You need to give up the I, me, my attitude you had to have as a civilian and start thinking in terms of we and us. That's how we stay alive. Nothing will get you in trouble quicker than the bullsh*t attitude that spiderneck and that ffhopeful guy have where they think they get a say in things. Which is why I'm trying to beat it out of them before that happens.

    Can you check your PM when u get a chance please

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    Is it me? Or wouldn't it just be easier to stay on the step mill for the longer period of time? Like.. Train to walk the stairs for the full time and it wouldn't be any issue?

    What's the FST? I was researching the academy, and the 1 family day video had the guys doing like.. CPAT type training.. But in gear..

    Or am I totally off target?

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    Quote Originally Posted by BigGriffC12 View Post
    Is it me? Or wouldn't it just be easier to stay on the step mill for the longer period of time? Like.. Train to walk the stairs for the full time and it wouldn't be any issue?

    What's the FST? I was researching the academy, and the 1 family day video had the guys doing like.. CPAT type training.. But in gear..

    Or am I totally off target?
    Functional Skills Training. Think CPAT on roids. It's brutal and you MUST train up for it. That's all I'll say; you'll find out in due time.

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    That is pretty much what I'm doing. I have a hr monitor and will still try to be well under my target hr, but all of my training is for the 8min on the stairs so they have no say in it. Only thing I'm curious about is how they measure fatigue lol. Like if you're sweating will the doctor call it quits early. I try not to stress it, anytime i think about it i go for a run or drive to nysc to get on the stairmill. Hopefully by fatigue the doctors will stop people that are about to fall off

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    Quote Originally Posted by FdnyFFHopeful View Post
    All of you have missed the point of my comments.

    I've done military time, some of it spent firefighting and going into areas without the nice gear we have here and I'm not some 23 year old kid. I know perfectly well how to keep my mouth shut and stay in line. I don't need you to teach me how it is in a firehouse, I'm very familiar with it.

    My whole point is you arguing with spider neck and any of the PH people is pointless and just takes up space on this forum that can be used to obtain USEFUL information. Not listening to people banter back and forth about what should be, what was, and what is. No one likes the hiring situation going on right now but unfortunately it's mostly out of our hands.

    Most of those people will not make it through the academy because they don't know how to behave or how to take the abuse so no sense in even worrying about them. I'm just asking you to ignore them so we can focus on the goal here. I personally don't think you yelling at them on a forum is going to make a break anyone's spirit or make a difference unfortunately. That can only be done in person at the academy where every inch of their morale will be tested.

    I'm sure you guys will yell back at me like I'm some dumbass who doesn't know anything and say I'm talking back etc but that's all I have to say anymore. I'm here for the facts and the knowledge and that's it.

    Sad part is I know most people here agree with me but won't speak up.
    I'm with ya brother consider me spoken up

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    To comment on how hard it is to train stairs, run, and circuit train, the way i do it is i do stairs Mon, wed, friand also do my 5mile heart rate runs on those days. The reason is stairs leaves your legs pretty tired but the 5mile heart rate runs don't kill my legs the way my interval runs do on tues/thur/sat. The heart rate runs are actually relaxing and my favorite part of training right now. I do my circuit training before my interval runs tue/thur/sat. I take ice baths twice a week, helps my legs recover quicker

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