Firefighter CPAT Workout

[@N7mudkip]

I wish I had the discipline to look up this video before I took the CPAT. I assumed I’d pass because I work out 5x a week. Once that 75lbs weight vest hit my shoulders, I knew I was in trouble

[@chrisn5388]

What sort of exercise? Ive seen completely untrained men pass with ease. 🤔

[@KarryJones]

Those stairs will really take it out of you, won’t they?

[@danieljones3606]

75lb? I'm seeing 25lbs

[@KarryJones]

@@danieljones3606 in the CPAT test.

[@Matthewsmith-lg5dr]

Wtf y’all had 75ibs. Mine was only 25.

[@paulnathanmullock6214]

Something I always tell people is to do push ups during a commercial break whenever you are watching TV. Whether it's hulu or cable, there's usually 6 commercials per hour so if you're doing 10-50 correctly done push ups, you'll build up a great stamina.

[@KarryJones]

Hey, that’s a great idea! Any time you can sneak some physical activity into a sedentary activity is a win.

[@SethEnloe]

took my CPAT today timed out at 10:23, forcible entry took me 20 hits and I felt like i was swinging pretty hard, I’ve been training consistently but i really think it was the cardio. Great video will definitely be implementing more of these into my workouts

[@KarryJones]

Wow, so close! At least now you know what to expect and what to work on, so the next time you take it you’ll be able to pass with ease.

[@jdonrl6791]

wow just three seconds that truly sucks man. at least you know now with a bit of improvement you can definitely pass the second time.

[@okra.ndshii]

I was on my last set of breach and pull, literally just needed 2 more pulls and they called time. I was so close to

[@flashattack7063]

Why would anybody attempt this without attending an orientation or practice? I think this says a lot about the candidate from the get go - there are NO shortcuts in the fire service but you seem to look for them.

[@KarryJones]

@@flashattack7063 There's a few locations in my area that offer CPAT and have you sign a waiver of your right to practice tests. I should add that the departments are more than willing to work with you prior to test day if you want to practice, but don't have official orientation/practices scheduled beforehand. I would venture a guess that most of the people who take CPAT at those locations don't know that they should be doing a practice test, but that's just how the departments have been doing it for years.

[@ganibattlebeard]

Im in an EMT class and it was hilarious how easy they made it. No weighted vest. Treadmill 15 minutes fast walk. 4 times up and down the stairs with 50 lb equipment, 200 chest compressions. 10 times lifting a 20 lb mannequin. Barely a light workout

[@KarryJones]

They did a physical fitness test for an EMT class?!?

[@colinmccormick3239]

I take my CPAT tomorrow. Great motivational video. I'll try to harness my inner Karry Jones!

[@KarryJones]

Haha, thanks! How'd you do on the test?

[@colinmccormick3239]

@@KarryJones Passed with a 9:19. Nothing to brag about but I'm in.

[@KarryJones]

Hey, that means you still had over a minute to spare! That’s still a respectable time. Congrats on passing.

[@jordans1917]

@@colinmccormick3239 I passed as well, only got a 9:43

[@kwestlive7670]

⁠wow man I’m 19 I took it yesterday went thru the stairs with ease with no prior training. But the one thing I messed on and failed was the pulling down the ladder with the rope they had a specific hand formation I just couldn’t remember because of adrenaline.

[@KarryJones]

That’s a bummer. You just have to go all the way up with the ladder and can’t let the rope slide at all on the way back down. If you haven’t seen it, here’s a great walkthrough of the whole course: kzbin.info/www/bejne/rmO1mJmPrq-caqMsi=wSLjEvXX51E7iLGO

[@jack8998]

Didn’t train specifically for it, had done a lot of deadlifts and squats in my regular training, the stair climb was DIFFICULT. My legs felt like jello after. I would definitely take 10-15 mins on a stair master at the end of my workouts if I were to do things differently.

[@KarryJones]

It’s super easy to underestimate how tiring the stairs are after 3:20 with an extra 75lbs on! That 10-15min end of workout stair session is a great suggestion.

[@ronaldelliott713]

Great video! Very informative!

[@KarryJones]

Thanks!

[@Greatness_DaBear]

Thank you brother

[@KarryJones]

👍🏼

[@randomoperator1320]

This actually really good information.

[@KarryJones]

Thank you!

[@loganreaves1250]

Nice video man, helped a lot. What would happen if you fail the CPAT test though and how many practice attempts do you get?

[@KarryJones]

Glad to help! That's really going to depend on your testing location. The CPAT manual (page 14) states that you are to have two timed practice runs within 30 days of your test date. However, I've seen some departments have you sign a waiver declining your "right" to a practice test. Just call up your testing location and see what their policy is.

[@ceobigspoon]

Training to get my CPAT completed! Thanks for these exercises!

[@KarryJones]

Good luck on your test! Mindset and endurance are the keys to success. Being able to push through when you get tired might be the difference between passing and failing the test.

[@ceobigspoon]

@@KarryJones I just had my first orientation the other day and the stairs really kicked my ass. The rest was somewhat easier because I’m more of upper strength type. Do you have any tips to help out my time?

[@KarryJones]

You may have already seen my tips video, but just in case you haven't: kzbin.info/www/bejne/h4LUmqiPhbF1ja8

[@SS-zz4jw]

Thanks for the great content! Planning on going through the process in the next few weeks at an older age (33). Orientation is in two weeks. My question to you and those out there that have done it and were successful, is it recommended to do the practice tests? Personally, I’ll be doing it, but wanted to know. Thanks again, congrats and much respect to all that were successful and for those that have tried it regardless of outcome💪

[@KarryJones]

I didn’t do the practice test my first time and still passed, but I was around 19 at the time. The testing facility I went to had a form for you to waive your “right” to practice sessions. It’s definitely a good idea to do a practice test to know what you’re getting into. Each station by itself isn’t that difficult (except for maybe the stairs). But when you string them all together with only a short walk in between, it makes things substantially harder.

[@SS-zz4jw]

@@KarryJones I really appreciate the feedback and all the content made availble for everyone to learn, improve and work on! Definitely will be doing a practice run just to see where I can improve on and incorporate the weak points in my workout routine, whether adding more stair climbs or more cardio! Thanks again!

[@jasminedalisay4098]

What do you recommend eating prior to the cpat the morning of?

[@KarryJones]

If you normally eat breakfast, I’d recommend eating something light with a few healthy carbs in it. Here’s a great post that has some examples and explains some of the science behind it: www.healthline.com/nutrition/what-to-eat-before-morning-workout#cardio-training

[@Ashley-xd9ht]

What’s a good pace during the walks? How much time should it be taking

[@KarryJones]

For prepping for CPAT, a good brisk pace that gets your heart rate into its target area (see the chart at www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates for age specific numbers). There isn’t a specific time that I can say. It’s just to boost cardio endurance.

[@Ashley-xd9ht]

@@KarryJones thanks for the response Karry! How about during the actually CPAT? How much time should be spent walking the 85ft so that you don’t lose time? I took my first practice run about a week ago and was doing fine until the dummy drag and I tapped out :( but they said for me to pick up my walking pace, although I felt like I was walking fast. Just thought it would be easier counting pace in my head while walking

[@KarryJones]

The best thing to do is to walk at a "brisk" pace, but focus on #1: breathing and #2 the next task. As you're catching your breath from the last event, be be looking at the next event, thinking about what you're about to do, and how you can do it most efficiently. In case you haven't seen it yet, here's a few other tips I have on how to improve your CPAT time: kzbin.info/www/bejne/h4LUmqiPhbF1ja8

[@lizzly86]

Can you help me with the body drag for the new massachusetts ff civil service test? I'm not strong dragging it the way the video shows and going backwards with be hard due to height.

[@KarryJones]

I haven't ever done the Massachusetts test, but that drag does look hard dragging the weight in the tunnel! Definitely work on core strength, cardio, and don't forget leg day ;P You're really limited on options for how to drag it. And by the time you get to that event in the test, you're going to be pretty worn out.

[@lizzly86]

@@KarryJones That's actually the event that tired me out. I found a way to drag it doing a bear crawl that'll definitely be all legs and abs.

[@KarryJones]

Glad you found a way to be able to drag it. Good luck on your test!

[@user-pq8ee4in6p]

What number of reps do you recommend for each exercise.

[@KarryJones]

I don't know that there's necessarily a "correct" answer, as it all depends on your personal physical fitness level. I would suggest that you do "circuit training" to incorporate a number of reps for each exercise so that you can get all of the muscle groups/exercises into your workout.

[@suxelauh2556]

Has anyone became a firefighter while not being able to do pull ups ?

[@KarryJones]

It's not a requirement to be able to do pull-ups, but some of the muscles used in pull-ups are the same as those used in other firefighting tasks. It's a great exercise to increase your core strength! If you can't do any pull-ups, I'd recommend looking into resistance bands to give you a boost until you're ready to do them unassisted: amzn.to/3JSDmUS

[@user-kr5xw1od1l]

Ffr

[@sad_vegan507]

bro yall have some easy cpats, wtf 165 lbs dummy? No shouldering hoses?

[@KarryJones]

CPAT is a standardized test. Many departments do their own variation as a physical fitness test, but it doesn’t have the same nationwide reciprocity as the official CPAT.

[@jefferyschroeder5245]

Gotta make it easier so women can pass the test and be on the job.