Prepping for Fire Academy

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LiveForTheTones

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Hey all,

I am three weeks away from finishing my EMT-B class and going for the State and National tests for my licenses.
Due to getting the same advice from multiple sources, I'm going for fire academy next.
I'm trying to sort out a type of at-home workout routine to better prepare me for what the paramilitary fire academy here will have in store.
I was wondering if anyone here had any advice, pointers, specific exercises, etc.
Also, I know you have to run a certain distance in a certain amount of time and would like to work toward that goal. As I am in no way a runner currently, I was wondering if anyone knew what those specs were so I could start getting on that.

Thanks in advance!
 
I too am interested in this as well. However I won't be starting til January.
 
Awesome! Thank you!!
 
The most common running standard that I know of is a 1.5 mile run in 12:00 minutes or less (8:00 minute mile). This is the accepted work required to reach the specific vo2 max that is the floor for FF fitness levels (*science*).

If you are starting in fewer than 8 weeks, there is nothing you can do which will get you in significantly different shape for Day 1. Either way, I would suggest finding a CrossFit gym and going 4-5x per week.
 
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I plan on a pretty hardcore routine. And I have some leeway on time. Summer semester is closed. Gotta wait for Fall.
 
Rock climbing is great for upper body strength. Climb with a weight belt.
Also lifting.

Terrain running (if you live in an area that's not flat....or even running in the sand would probably work) is great for lower body. It also keeps my interest better then a gym treadmill.
 
And to add I am not in a fire dept, but have my fire/hazmat certs and have done CPAT.

The biggest issue females have with the CPAT is upper body strength. So work on that.

The stair climber with weight vest / hose pack is unpleasant. Grab your belt so you aren't tempted to grab the rails. Watch your feet. Your legs will start shaking.

Ladder raise is basic.

Hose drag- pulling it back to you is when upper body strength is required.

Forcible entry- if your hitting a metal sled, hit it in the middle slightly towards bottom. Some are just buzzers. Spread your hands apart for more control/strength.

Equipment carry- pretty basic.

Search rescue drag- pretty self explanatory. The dummy will be heavy.

Pike pole thingy- it's easy once you figure out how it works.



I projectile vomited after my first CPAT... Just a warning. And the gym will smell like sweaty men (duck butter). It's pretty awful.
 
COmedic17 said:
The stair climber with weight vest / hose pack is unpleasant.
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I can think of a few choice words other than unpleasant....but I don't think Chimpie would like me much for using them here lol Personally I like to stick my hands between the weight vest and my chest, or near the end place my hands on my knees to help push them down near the end
 
The CPAT is whatever. Just get on a good pace and don't stop moving.
Be aware, CPAT does not accurately reflect the shape you need to be in to be successful in an actual recruit tower.
 
I thought CPAT was far more unpleasant then any live burn in I have done.
 
COmedic17 said:
I thought CPAT was far more unpleasant then any live burn in I have done.
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I am simply saying that during a 16 week recruit academy, you will need to be in far better shape than what is required to pass the CPAT. Some depts will use the first 8 weeks as a foundational/acclimation period (training while increasing intensity) and raising the bar significantly for the final 8 weeks; some will bring down the hammer hard the first 2 weeks to see how many people quit. Either way, the CPAT alone is not an good gauge for the shape you need to be in to be successful in a recruit academy.
 
That said, here are my tips:
Stair climb: just grind it out. Since you can't see your time, just count to 180 (pace is 1 step per second).
Hose drag: practice dragging (hand over haa 45 pound weight on some rope from a kneeled position.
Ladder raise: just take your time and make sure to use EACH rung on the first raise and good hand over hand technique on the halyard (up and down). This is easy and people go too fast and screw it up.
Tool carry: if you have access, use 35 or 53 lb kettlebells in a farmer carry (straight arms, consistent pace).
Wall breach: get used to swinging a sledge; accuracy is more important than force ( but you need decent force too). If it is a sled, make sure your toes are inline with the front edge of the sliding weight, ergonomically this will allow for more square contact. If the buzzer device, plant your feet and rotate your upper body.
Search: just put your R shoulder against the wall and crawl. You will dip down, crawl over and maneuver through converging walls.
Dummy drag: if you can grab the handle with one hand turn and walk facing forward, you will have more power and longer strides.
Ceiling breach: take time to make sure pike pole is secure (in angle iron for push, on lever for pull) before doing anything. Arm strength for push works best but you can also do squatty presses. For pull down, just use your body weight (like a reverse squat).

If doing it for your first time, pay the $25 for a practice run.
 
gotshirtz001 said:
I am simply saying that during a 16 week recruit academy, you will need to be in far better shape than what is required to pass the CPAT. Some depts will use the first 8 weeks as a foundational/acclimation period (training while increasing intensity) and raising the bar significantly for the final 8 weeks; some will bring down the hammer hard the first 2 weeks to see how many people quit. Either way, the CPAT alone is not an good gauge for the shape you need to be in to be successful in a recruit academy.
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I'll agree with that.
 
The CPAT is a watered-down test. The fire academy will be more strenuous. From what I've personally observed, females were failing at the dummy drag due to grip and/or leg fatigue, and also failing the step mill. Some that got past the step mill were so winded from that event that it affected them in the subsequent stations. I would do some strength training with front squats, deadlifts, push presses, renegade rows, and loaded carries such as farmers walks or walking with a barbell in the front or rear rack position for distance. I would recommend getting your conditioning from kettlebells. Try to use at least a 35#, preferably bigger, for swings, goblet squats, single bell front squats and cleans, and at least a 26# bell for double bell work, and single bell snatches, presses, get-ups, figure 8 to a hold and windmills. The more that you swing and squat kettlebells, the lighter your PPE will feel. Try to train outside when you can, so that you will become acclimated to working hard in the heat. Buy electrolyte tabs from a hiking/outdoor store to drop in your water when training.

A CPAT video from my department:


The CPAT is a (hopefully not) ten minute test. In the academy, we did two circuits that were tougher than the CPAT, on air and full PPE, and then had the rest of the day to do a bunch more strenuous work. If you barely pass the CPAT, I would work as hard as I could to get strong and conditioned. Run a 5k as fast as you can every 5-6 days. You don't need more running than that, if you're going hard with somewhat heavy kettlebells and sled pushes if you can get access to a sled. Distance running is counter productive to the physical qualities that a firefighter needs; it will make you small and weak. We tested 1.5 miles in 12:00 or less to pass.
 
I took the CPAT once. I was a college senior who had totally checked out (read: borderline alcohol issues) and had torn my MCL and meniscus six weeks prior. Still passed it sight unseen.

The academy is where you get a whooping, I'd have died if I actually got an offer with the shape I was in.
 
As has been noted, the CPAT is a joke, completely and utterly laughable and in no way an accurate indicator of how good a physical condition you need to be in.

It's worth remembering how the CPAT came to be, and why so many departments use it. It is a standardized test that uses (very watered down and not really comparable to the real world) skills and movements that will routinely be used on the fireground.

Which means that since it is standardized, and so ****ing many departments use it, and it technically uses actual firefighting skills...nobody will likely be able to sue when they fail it.

That's all.
 
triemal04 said:
As has been noted, the CPAT is a joke, completely and utterly laughable and in no way an accurate indicator of how good a physical condition you need to be in.

It's worth remembering how the CPAT came to be, and why so many departments use it. It is a standardized test that uses (very watered down and not really comparable to the real world) skills and movements that will routinely be used on the fireground.

Which means that since it is standardized, and so ****ing many departments use it, and it technically uses actual firefighting skills...nobody will likely be able to sue when they fail it.

That's all.
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True.

For example, your first week out of the academy, your station may expect you to demonstrate throwing a 35' or at least a 28' ladder by yourself (CPAT is 24ft). They may also time you to see how quickly you can clear a ladder bed, which typically contains 35' x 2, 28 x 2, 20 x 2, 16 x 1. On a fire, you need to throw multiple ladders quickly, then possibly do a VES and carry someone out. That is not the time to use "technique" because the ladder is too heavy for you. In a controlled environment like an academy evolution you have a certain amount of time to throw a 24' by yourself, or a 35' with two others. You get to do this in fully rested condition. It is quite a different story when you are required to shoulder a 28" (roughly 100lb), and carry tools/ a saw, for as long as 50 or 100 yds (happened to me), then be expected to throw that ladder quickly because there are victims taking in smoke and heat. You may have to advance and flow a 1 3/4" handline by yourself if your backup person or officer are slackers. Each 50' section weighs 62lbs. IIRC. You may be required to do two bottles' worth of interior work before rehab, with only enough of a break to switch bottles real quick.

Here's a perfect example of real fireground work from my department - the driver of TL408 suitcase carried dual 28' ladders from 0:26 to 1:28, so over a minute, then continued to work.

https://video.search.yahoo.com/video/play;_ylt=A2KLqIGyxXlVMX0AlposnIlQ;_ylu=X3oDMTByZWc0dGJtBHNlYwNzcgRzbGsDdmlkBHZ0aWQDBGdwb3MDMQ--?p=Youtube+Tl408+Fairfax+Fire+Ladders+Rescue&vid=f0a6e2d6317be71e7ae7f0ac1dc5bf97&turl=http://ts3.mm.bing.net/th?id=WN.Wp638z9SrowaJA%2bWkphWTQ&pid=15.1&h=168&w=300&c=7&rs=1&rurl=https://www.youtube.com/watch?v=T-94kMgor5g&tit=Company+8-C+Ladder+Rescue+Fairfax+County+Fire&c=0&h=168&w=300&l=406&sigr=11bs014hm&sigt=11dff82qe&sigi=12msgdna8&age=1420595478&fr2=p:s,v:v&fr=yhs-mozilla-002&hsimp=yhs-002&hspart=mozilla&tt=b

Edit: He was likely dragging the butt of the ladders, but that's still 200# going quite a distance. One 28' shouldered with a saw, hand tools, full gear w/ SCBA for 100 yes, then an immediate throw had me taxed.
 
46Young said:
For example, your first week out of the academy, your station may expect you to demonstrate throwing a 35' or at least a 28' ladder by yourself (CPAT is 24ft). They may also time you to see how quickly you can clear a ladder bed, which typically contains 35' x 2, 28 x 2, 20 x 2, 16 x 1.
Click to expand...
Sadly, that's what I mean about it only containing skills that are technically used on the fireground.

So you can "raise" a ladder that is butted against a building...how about removing it and carrying it by yourself?
So you can drag an uncharged section of inch and a half...how about a charged section? Or charged 2.5 inch? Or even a dry section of 5" supply? Can you control a flowing handline by yourself?
Wow...you can "breach" a door...how about when you are on your knees or can't get a full swing? Or have to use your off side?
So you can drag a dummy while standing...how about if you're crawling...or in a crouch?
Carrying that big heavy chainsaw...how about a portable monitor and base...or a rolled section of supply hose...or a generator...extrication tools...any of the dozen things that are heavier than a chainsaw?
Pushing a weight up and down...go find me a lathe and plaster ceiling and tell me it's the same...or just go pull a full rooms worth of drywall and tell me it's the same.
How about do all this stuff with a mask on that restricts your breathing?
I'm not even going to touch on walking for 3 minutes on a stairclimber.

Stupid waste of time. But hey! Nobody can sue this way and people can talk about what studs they are for passing the CPAT and how "hard" it is!
 
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