Current Events > Damn this FDNY test is tough

(+) Yeah! (+)

For anyone who doesnt know, they have this thing called the CPAT, basically start off with 75lb vest on a stairmaster for 3.5min, and then another 7 obstacles with a 50lb vest. I can get through the stairmaster part but Im so winded after that, Im not sure I can make it through the rest. I had knee surgery a few months back which halted my leg strength and endurance so Im trying to get that back.

Blogfaqs

Are you sure you want to go for that job if youre not at your best

Cant tell whats gonna happen when you respond to a fire
---

Alpha218 posted...

Are you sure you want to go for that job if youre not at your best

Cant tell whats gonna happen when you respond to a fire

Well it was only meniscus surgery, and his is just a test, I still need to go into the academy which isnt until June. And thats another 18 weeks, which by then Ill be fine.

Did they ever end up changing the requirements for men vs. women? I know it has came up a few times. If so, tell them you identify as a woman.
---

KILBOTz posted...

Did they ever end up changing the requirements for men vs. women? I know it has came up a few times. If so, tell them you identify as a woman.

No they didnt. But if they did, it would be some BS to make it easier for them, we would put our lives on the line, and wouldnt be comfortable with someone next to me who passed an easier test

I'm a firefighter. Can I help?
---

The stairmaster is the toughest part of the CPAT, and it's first. Afterwards, you'll be fine until the dummy drag. Then you'll have to muster up the strength to finish that and the ceiling pull. It's though but just think that you can pass out afterwards.
---

The military uses different standards for the sexes

Avg woman is not going to have the physical strength of the avg man
---

Behaviorism posted...

I'm a firefighter. Can I help?

Any tips on pacing myself after the stair mill. Is the walk to the next obstacle enough time you think to catch my breath. Also any training advice leading up to it

Finally_Im_Back posted...

Behaviorism posted...

I'm a firefighter. Can I help?

Any tips on pacing myself after the stair mill. Is the walk to the next obstacle enough time you think to catch my breath. Also any training advice leading up to it

Training advice is to train mostly in reference to the stairmaster. It is the hardest part of the test, bar none. Go to the gym, by a weighted vest and practice walking the stairmaster for 3 minutes and 30 seconds continuous. If you fall of the during the test(after the 30 second warmup, it's an automatic fail.). You NEED to be able to do this.

That's the only hard part. The rest of the test is difficult only because you are tired/exhausted. Find some kind of hidden strength to pull that dummy during the test.

While crawling in the dark tunnel, keep your right hand against the wall so that you know that you are steadily going forward and that you didn't turn around(people have done it).

Using the maul is not a test of strength. Be sure to hit it in the center of the target as best as possible. Hitting it strong is impotent, but it doesn't mean shit if you don't hit the center. It just means more tries needed on a timed test.

For the hose drag, once you are kneeling, keep alternating your arms while pulling(pull with left hand then with the right, then with the left, etc).

Bottom line, with training, work mostly on that stairmaster. It's the hardest part of the test. The other stuff is easily (just got to push through the fatigue and exhaustion)
---

Finally_Im_Back posted...

Behaviorism posted...

I'm a firefighter. Can I help?

Any tips on pacing myself after the stair mill. Is the walk to the next obstacle enough time you think to catch my breath. Also any training advice leading up to it

Theres the CPAT Prep guide which you should be able to find online. Gives flexibility and warm up excercises, as well as exercises which simulate the test components.

The ceiling pull is all about technique. Use your body weight as much as possible rather than just trying to strong arm it.
---

Finally_Im_Back posted...

Behaviorism posted...

I'm a firefighter. Can I help?

Any tips on pacing myself after the stair mill. Is the walk to the next obstacle enough time you think to catch my breath. Also any training advice leading up to it

Also, you are not allowed to run during the test(except for the hose pull). So just continue to walk fast. You have to keep moving a fast as possible throughout the whole thing. You can pass out afterwards.

Taking the 50lbs off after the stairmaster will help a bit, but not a whole lot. Just push through the pain
---

NoblWolf posted...

Finally_Im_Back posted...

Behaviorism posted...

I'm a firefighter. Can I help?

Any tips on pacing myself after the stair mill. Is the walk to the next obstacle enough time you think to catch my breath. Also any training advice leading up to it

Theres the CPAT Prep guide which you should be able to find online. Gives flexibility and warm up excercises, as well as exercises which simulate the test components.

The ceiling pull is all about technique. Use your body weight as much as possible rather than just trying to strong arm it.

The CPAT guide didn't do shit for me. I just trained on the stairmaster. But of course everyone is different and it certainly wouldn't hurt to do so
---

Behaviorism posted...

Finally_Im_Back posted...

Behaviorism posted...

I'm a firefighter. Can I help?

Any tips on pacing myself after the stair mill. Is the walk to the next obstacle enough time you think to catch my breath. Also any training advice leading up to it

Training advice is to train mostly in reference to the stairmaster. It is the hardest part of the test, bar none. Go to the gym, by a weighted vest and practice walking the stairmaster for 3 minutes and 30 seconds continuous. If you fall of the during the test(after the 30 second warmup, it's an automatic fail.). You NEED to be able to do this.

That's the only hard part. The rest of the test is difficult only because you are tired/exhausted. Find some kind of hidden strength to pull that dummy during the test.

While crawling in the dark tunnel, keep your right hand against the wall so that you know that you are steadily going forward and that you didn't turn around(people have done it).

Using the maul is not a test of strength. Be sure to hit it in the center of the target as best as possible. Hitting it strong is impotent, but it doesn't mean shit if you don't hit the center. It just means more tries needed on a timed test.

For the hose drag, once you are kneeling, keep alternating your arms while pulling(pull with left hand then with the right, then with the left, etc).

Bottom line, with training, work mostly on that stairmaster. It's the hardest part of the test. The other stuff is easily (just got to push through the fatigue and exhaustion)

Yea as I said, Ive been training with the stairmaster, an 80lb vest. Ive done 4 minutes with it, but once I got off I just felt like I had to throw the vest off of me and go to the floor. I still have 2 weeks until the first practice test and the final one isnt until December. So hopefully I just pass the first time. Im going to try and work my way up to 5 or 6 minutes with 80lbs.

NoblWolf posted...

Finally_Im_Back posted...

Behaviorism posted...

I'm a firefighter. Can I help?

Any tips on pacing myself after the stair mill. Is the walk to the next obstacle enough time you think to catch my breath. Also any training advice leading up to it

Theres the CPAT Prep guide which you should be able to find online. Gives flexibility and warm up excercises, as well as exercises which simulate the test components.

The ceiling pull is all about technique. Use your body weight as much as possible rather than just trying to strong arm it.

I agree about the ceiling pull, though. Use a squatting position to rise up with the pike pole and push the ceiling. Squat back down and push it up again. Using your arms while standing will tire you out. Especially since it's one of the last events.
---

Finally_Im_Back posted...

Behaviorism posted...

Finally_Im_Back posted...

Behaviorism posted...

I'm a firefighter. Can I help?

Any tips on pacing myself after the stair mill. Is the walk to the next obstacle enough time you think to catch my breath. Also any training advice leading up to it

Training advice is to train mostly in reference to the stairmaster. It is the hardest part of the test, bar none. Go to the gym, by a weighted vest and practice walking the stairmaster for 3 minutes and 30 seconds continuous. If you fall of the during the test(after the 30 second warmup, it's an automatic fail.). You NEED to be able to do this.

That's the only hard part. The rest of the test is difficult only because you are tired/exhausted. Find some kind of hidden strength to pull that dummy during the test.

While crawling in the dark tunnel, keep your right hand against the wall so that you know that you are steadily going forward and that you didn't turn around(people have done it).

Using the maul is not a test of strength. Be sure to hit it in the center of the target as best as possible. Hitting it strong is impotent, but it doesn't mean shit if you don't hit the center. It just means more tries needed on a timed test.

For the hose drag, once you are kneeling, keep alternating your arms while pulling(pull with left hand then with the right, then with the left, etc).

Bottom line, with training, work mostly on that stairmaster. It's the hardest part of the test. The other stuff is easily (just got to push through the fatigue and exhaustion)

Yea as I said, Ive been training with the stairmaster, an 80lb vest. Ive done 4 minutes with it, but once I got off I just felt like I had to throw the vest off of me and go to the floor. I still have 2 weeks until the first practice test and the final one isnt until December. So hopefully I just pass the first time. Im going to try and work my way up to 5 or 6 minutes with 80lbs.

If you pass the practice test, it's counts as a pass for the real one, so definitely try to pass it the 1st time. The majority of people that fail fail it due to the stairmaster, so if you can do that, your fine. I would suggest during that segment of the exam, you sing a song to yourself while walking on it. It will make time go by faster.
---

Let me know how you do. Best of luck
---

Behaviorism posted...

Let me know how you do. Best of luck

Will do thanks