1. #1
    Forum Member

    Join Date
    Sep 2013
    Posts
    2

    Default Is this an effective CPAT training regimen?

    I am currently starting to train for the NJ CPAT. I have more than a year to train, but figured i should get a head start, because as i stand now I have almost no upper body (5'4, 145 lbs). I do however have good cardio and leg strength because i did a year of incline running on a treadmill. I joined a gym and this is what i have started doing to prepare:

    1. 20 mins Stairmill training...Once i finish the stairmill i immediately go to a treadmill and do interval running of 30 seconds at 10 mph, then 15 seconds walking, then another 30 seconds at 10 mph and so on for 10 mins. I felt this would replicate the burst of energy and then walk to the enxt event on the cpat and would properly train my breathing and heartrate.

    2. The next day I would do weight training, hitting all the major upper body and leg muscles. I also use a rope machine that my gym has

    I alternate which training i do everyday, and take 1 day off a week, so I am getting 3 days a week of each type of training.

    Do you think this will properly prepare em for CPAT? is there anything i should add in, certain exercise to do, or anything i should take out? Also I have been using the weight machines at the gym. Is it more beneficial to use free weights or are they all the same?

    -Thanks for your help

  2. #2
    Forum Member
    CaptOldTimer's Avatar
    Join Date
    Jun 1999
    Location
    Virginia
    Posts
    7,267

    Default

    It is a good start. Are you using a gym or physical fitness place? Find someone that has an old truck or tractor tire you can flip over and over. Use a 10 pound sledge hammer and hit that tire until you can't any more. This builds up upper body too.
    Stay Safe and Well Out There....

    Always remembering 9-11-2001 and 343+ Brothers

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Similar Threads

  1. CPAT Training Regimen
    By HopefulFF in forum Testing & Fitness
    Replies: 29
    Last Post: 01-28-2010, 12:12 AM
  2. Need help with my training regimen for FF Combat Challenge!!
    By hardyff837 in forum Testing & Fitness
    Replies: 3
    Last Post: 01-26-2008, 11:28 PM
  3. CPAT Rescue training?
    By Indyfiregirl30 in forum Hiring & Employment Discussion
    Replies: 12
    Last Post: 03-12-2007, 12:44 AM
  4. Training required for effective Heavey rescue crews
    By edge313 in forum Specialized Rescue
    Replies: 0
    Last Post: 07-06-2004, 11:14 AM
  5. Who is training for CPAT or Challenge?
    By MrFreeze in forum Testing & Fitness
    Replies: 8
    Last Post: 04-25-2003, 06:45 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Log in

Click here to log in or register