Thread: run or weights

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    Question run or weights

    I am scheduled for a cpat test in mid sept and I have been training by both running and weight lifting. As the date for my test is fast approaching I was wondering if I should concentrate more on one or the other, or continue my normal training routine by both running and lifting? If any of you career guys out there could give me some advice on what you think is best, it would be greatly appreciated.

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    I asked the same question during my CPAT orientation. The Firefighter I asked said the test was set up so that all people can test. As un-pc as this sounds men typically have more muscle mass than women and they do fine on the test. Cardio is what did if for me...endurance is key. Maybe hi reps low weight is the key for the gym. Vary your run, some trails, up hills and make sure your anaerobic is in short bursts.

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    I would incorporate some plyometrics into your workout. It will give you not only strength but bursts of power - which is what you need. These include the squat jump, skipping...just google "plyometrics" and you should get some pretty good pictures and descriptions.
    Last edited by Emberxx; 08-07-2005 at 08:53 PM.
    "When you throw dirt, you lose ground."

    IACOJ

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    The CPAT taxes your aerobic AND anaerobic systems which means your training must emphasize sprints and weights (anaerobic) as well as endurance training (aerobic). Stairs with a backpack or weight vest is definitely key becuase that seemed to whallop a bunch of guys when I took it in Connecticut. As you get closer (4 weeks) to your test, 3-5 minutes (w/pack) on stairs should be the first thing you do during your strength workouts. Find the best combination that works for you and make sure you include 1-2 recovery days during your training week on which you can stretch a lot. Strength, flexibility, endurance, power, agility and balance all play into your success.

    If you train hard, intelligently and properly, you will be fine. It's not as bad as you think and it goes fairly quickly once you get started. Good luck!
    Yours in health & safety,
    Rich Meyer, Strength Coach
    Author of FAST Responders: The Ultimate Guide to Firefighter Conditioning
    www.functionalfirefitness.com
    *Sign up for FREE training journal

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    I run WITH weights. does that count?
    When I get to hell
    The devil he will say
    "How'd you put my fires out?
    In just one day?"
    I lift my hose up higher and higher
    that's how I do it, I'm a firefighter!

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    It sure does! Better than swimming with them....

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    It would provide much better motivation however (swimming with weights that is )


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    The old adage 'sink or swim' would definately take on new meaning!
    "When you throw dirt, you lose ground."

    IACOJ

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    What do you mean by "run with weights?"
    Yours in health & safety,
    Rich Meyer, Strength Coach
    Author of FAST Responders: The Ultimate Guide to Firefighter Conditioning
    www.functionalfirefitness.com
    *Sign up for FREE training journal

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    Quote Originally Posted by madmaxx
    What do you mean by "run with weights?"
    I mean when I go run I put on a backpack with 25 pounds of stuff tightly packed into it so it doesn't move around.
    When I get to hell
    The devil he will say
    "How'd you put my fires out?
    In just one day?"
    I lift my hose up higher and higher
    that's how I do it, I'm a firefighter!

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