CPAT Training Plan


• 4 weeks, 5 days/week
• Designed specifically to maximize performance on the CPAT
• Individually scaled to you current level of fitness
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.


This 4-week, 5 day/week training cycle is specifically designed to improve performance on the Candidate Physical Ability Test (CPAT), the gateway physical fitness test for firefighters.

You won’t be required to perform the actual CPAT, but rather a gym-friendly assessment designed to replicate the fitness demands required for the CPAT.  You’ll take this assessment weeks 1 and 3, and complete follow-on progressions based upon your assessment results. Because of the assessment, this training plan automatically scales to the initial fitness of the athlete.

In addition to CPAT-Specific exercises and progressions, the training also includes basic work capacity, core strength and grip strength work.


Required Equipment

- Access to a commercial gym which includes pull up bar, barbells, racks, bench, dumbbells, etc.
- 50# weight vest
- A backpack that you can load with 25# (don’t get too fancy with the vest or pack)
- A stopwatch with a repeating countdown timer
- 40 ft. Rope


Sample Training


Obj: Assessment Work/Strength

3 Rounds - no weight vest
20x Step-ups - 8”
5x Lunges
10x Plank Walk-ups
Instep Stretch

(1) 5 Rounds, every 90 sec.
40% max reps 50ft. Shuttles w/ 50# weight vest

(2) 10 Rounds, every 90 sec.
40% max reps Step-up in 75#

(3) 5 Rounds w/ 50# weight vest
40% max reps Kneeling Dumbbell Rope Pulls - 60#
40% max time Farmer’s Carry - 60#
5x Lunges

(3) 6 Rounds - no weight vest
4x Front Squat - increase load until hard but doable
4x Kettlebell Floor Press - increase load until hard but doable
Lat + Pec Stretch

(4) 3 Rounds - no weight vest
3rd World Stretch
3x Shoulder Jackknives

Obj: Assessment Work/Work Capacity

3 Rounds - no weight vest
5x Seated Dumbbell Press - 15/25#
5x EOs
10x Air Squats
5x Push-ups
Instep Stretch

(1) 5 Rounds w/ 50# weight vest
40% max reps Seated Dumbbell Press w/ 25# Dumbbells
40% max reps Russian Twists w/ 25# Dumbbell
40% max reps Partial Squats to Thrust w/ 60# Dumbbell
40% max reps 2-Arm Pull Down w/ 80# using rope attachment or 2-Arm Pull Down w/ 40# DB tied to ropes

(2) 10 Rounds for time - no weight vest
20 sec. Burpees
20 sec. Touch Jump Touch
20 sec. Rest

(4) 4 Rounds - no weight vest
5x EOs
10x Sit-ups
15x Flutter Kicks
10x Face Down Back Extension
(5) 3 Rounds - no weight vest
Lat + Pec Stretch
Pigeon Stretches
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Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan.  Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.


Athlete’s Subscription Package

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This Plan is one of 200+ plans included in the Athlete's Subscription.