CPAT Training Plan
$49.00
- 4 weeks, 5 days/week training plan designed specifically to maximize your performance on the CPAT
- To be completed the 4 weeks directly before your scheduled CPAT
- Assessment-based training plan that Individually scales to your current level of fitness
- This training plan is one of the 250+ Plans included with an Athlete’s Subscription
Description
The following 4-week training plan is designed to train specifically for the Fire Service Candidate Physical Ability Test (CPAT). This training plan is designed to be completed the 4 weeks directly before your scheduled CPAT. Due to the equipment requirements of the actual CPAT, we have created a modified version with easily accessible items found at any gym. This training program deploys a modified CPAT on the Monday of Weeks 1 and 3, and uses your latest assessment results for the follow-on progressions. In this way the program automatically “scales” to the incoming fitness of each individual athlete, and ensures that each athlete is pushed throughout the program.
This is Version 2 of the plan, updated in June 2021.
The CPAT is a standardized test for potential Fire Service recruits and is used by Fire Departments nationwide. It’s designed to determine if you have the physical characteristics required for success in Fire Academies as a recruit, and service beyond the academy as a firefighter. The CPAT is very specific on rules and regulations – break one, and your time will be voided. We highly encourage you to review the CPAT course and all associated standards. CLICK HERE to visit the CPAT website to get educated on the course.
The CPAT is a course with 8 events run back to back. All events require a 50# weight vest, plus any additional weight specified below. Below are the following events:
- 3 Minute Stair Climb @ 25# (75# Total)
- Hose Drag and Pull
- Ladder Raise and Extension
- Equipment Carry
- Forcible Entry
- Rescue Search
- Ceiling Breach and Pull
Below is how this training program modifies the CPAT for effective training progressions:
WEEKLY SCHEDULE
Week 1 & 3
- Monday: Assessment
- Tuesday: Step Up Intervals, CPAT Circuit #1
- Wednesday: CPAT Circuit #2, Chassis Integrity
- Thursday: Step Up Intervals, CPAT Circuit #1
- Friday: CPAT Circuit #2, Chassis Integrity
Week 2 & 4
- Monday: Step Up Intervals, CPAT Circuit #1
- Tuesday: CPAT Circuit #2, Chassis Integrity
- Wednesday: Step Up Intervals, CPAT Circuit #1
- Thursday: CPAT Circuit #2, Chassis Integrity
- Friday: Step Up Intervals, CPAT Circuit #1
REQUIRED EQUIPMENT
- Stopwatch with a repeating countdown timer (Timex Ironman or smart phone will work)
- Running area and Cones for Shuttle Sprint/Crawl Training
- 50# Weight Vest and 25# Pack
- 2x 60# Dumbbells, 2x 25# Dumbbells, 1x 40# Dumbbell
- 15” Step-up Box/Bench
- Pull Up Bar
COMMON QUESTIONS
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.
If the session calls for 5x walking lunges, does that mean 5x walking lunges total or 5x each leg?
5x each leg, 10x total.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: coach@mtntactical.com
DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.
Required Equipment
- Stopwatch with a repeating countdown timer (Timex Ironman or smart phone will work)
- Running area and Cones for Shuttle Sprint/Crawl Training
- 50# Weight Vest and 25# Pack
- 2x 60# Dumbbells, 2x 25# Dumbbells, 1x 40# Dumbbell
- 15” Step-up Box/Bench
- Pull Up Bar
Sample Training
Below is the First Week from this Training Plan:
MONDAY
SESSION 1
Obj: CPAT Assessment
Warm up:
3 Rounds
20x Step Ups on 16-18” Bench
10x Push Ups
4x 50ft Shuttle Run
Instep Stretch
Training:
NOTE: WEAR A 50# WEIGHT VEST FOR ALL ASSESSMENT EVENTS
(1) 3 Minute Max Step Ups on 16-18” Box/Bench @ 25# Pack (75# total load)
*** Rest 2 Minutes
(2) 60 Second Max 50ft Shuttle Run (1x 50ft length = 1 rep)
*** Rest 2 Minutes
(3) 2 Minute Max 40ft Kneeling Dumbbell Rope Pulls @ 60#
*** Rest 2 Minutes
(4) Max Time Farmers Carry @ 2x 60# Dumbbells
*** Rest 2 Minutes
(5) 60 Second Max Seated Dumbbell Press @ 2x 25#
*** Rest 2 Minutes
(6) 60 Second Max Med Ball Wall Slam @ 20# Medicine Ball (Switch sides as needed)
***Rest 2 Minutes
(7) 60 Second Max 50ft Shuttle High Crawl (1x 50ft length = 1 rep)
***Rest 15 Minutes
(8) 2 Minute Max Reps
3x Partial Squat to Thrust @ 60#
5x 2-Arm Pull Down
Note: Complete 3x Partial Squat to Thrust, then 5x 2-Arm Pull Down. Record your total reps completed in the 2 minutes.
RECORD ALL SCORES
******************************
TUESDAY
SESSION 2
Obj: Step Ups, CPAT Circuit #1
Warm up:
3 Rounds
20x Step Ups on 16-18” Bench
10x Push Ups
4x 50ft Shuttle Run
Instep Stretch
Lat + Pec Stretch
Training:
NOTE: WEAR A 50# WEIGHT VEST FOR ALL TRAINING EVENTS
(1) 10 Rounds every 75 seconds @ 25# Pack (75# total load)
30% Step Ups from SESSION 1’s Assessment
Comments:
Example for Parts (2): Your SESSION 1 Step Up score was 120. 30% of 120 = .3 x 120 = 36 Step Ups. Set a repeating countdown timer for 75 seconds. On "go" complete 36x Step Ups. The faster you finish, the more rest you get before beginning the next round (at 75 seconds).
(2) 5 Rounds for Time
30% 50ft Shuttle Run
30% Kneeling Dumbbell Rope Pulls @ 60#
30% Farmers Carry @ 2x 60#
30% Seated Dumbbell Press @ 2x 25#
Comments:
The number of reps for each exercise in this circuit is determined by your assessment results.
Example…
50ft Shuttle - 20 reps x .30 = 6x 50ft Shuttle Lengths
Kneeling Dumbbell Rope Pulls - 10 reps x .30 = 3 reps
Farmers Carry - 60 Seconds x .30 = 18 Seconds (Round up to 20)
Seated Dumbbell Press - 30 reps x .30 = 9 reps
Todays training would be…
5 Rounds for Time
6x 50ft Shuttle
3x Kneeling Dumbbell Rope Pulls
20 Second Farmers Carry
9x Seated Dumbbell Press
(3) 2 Rounds
HAM - Hip Mobility Drill
******************************
WEDNESDAY
SESSION 3
Obj: CPAT Circuit #2, Chassis Integrity
Warm up:
3 Rounds
10x Squats
10x Push Ups
5x Med Ball Wall Slam
Instep Stretch
Lat + Pec Stretch
Training:
NOTE: WEAR A 50# WEIGHT VEST FOR PART (1)
5 Rounds for Time
30% Med Ball Wall Slam (Switch sides as needed)
30% 50ft Shuttle High Crawl
30% 3x Partial Squat to Thrust & 5x 2-Arm Pull Down
Comments:
The number of reps for each exercise in this circuit is determined by your assessment results.
Example…
Med Ball Wall Slam - 30 reps x .30 = 9 reps
50ft Shuttle High Crawl - 10 lengths x .3 = 3x 50ft Shuttle High Crawl Lengths
Partial Squat to Thrust & 2-Arm Pull Down - 80 total reps x .3 = 24 Total Reps of 3x Partial Squat to Thrust and 5x 2-Arm Pull Down
Today's training would be…
5 Rounds for Time
9x Med Ball Wall Slam
3x 50ft Shuttle High Crawl
3 Rounds of 3x Partial Squat to Thrust & 5x 2-Arm Pull Down (24 Total Reps)
(3) 12 Minute Grind …
15/15 Standing Founder
5x Standing Slasher @ 15/25# Dumbbell
8x Kneeling Plate Half Moon @ 15/25# Dumbbell
(3) 3 Rounds
Toe Touch Complex
5x Shoulder Dislocates
******************************
THURSDAY
SESSION 4
Obj: Step Ups, CPAT Circuit #1
Warm up:
3 Rounds
20x Step Ups on 16-18” Bench
10x Push Ups
4x 50ft Shuttle Run
Instep Stretch
Training:
NOTE: WEAR A 50# WEIGHT VEST FOR ALL TRAINING EVENTS
(1) 10 Rounds every 75 seconds @ 25# Pack (75# total load)
40% Step Ups from SESSION 1’s Assessment
Comments:
Example for Parts (2): Your SESSION 1 Step Up score was 120. 40% of 120 = .4 x 120 = 48 Step Ups. Set a repeating countdown timer for 75 seconds. On "go" complete 48x Step Ups. The faster you finish, the more rest you get before beginning the next round (at 75 seconds).
(2) 5 Rounds for Time
40% 50ft Shuttle Run
40% Kneeling Dumbbell Rope Pulls @ 60#
40% Farmers Carry @ 2x 60#
40% Seated Dumbbell Press @ 2x 25#
Comments:
The number of reps for each exercise in this circuit is determined by your assessment results.
Example…
50ft Shuttle - 20 reps x .40 = 8x 50ft Shuttle Lengths
Kneeling Dumbbell Rope Pulls - 10 reps x .40 = 4 reps
Farmers Carry - 60 Seconds x .40 = 24 Seconds (Round up to 25)
Seated Dumbbell Press - 30 reps x .40 = 12 reps
Today's training would be…
5 Rounds for Time
8x 50ft Shuttle
4x Kneeling Dumbbell Rope Pulls
25 Second Farmers Carry
12x Seated Dumbbell Press
(3) 2 Rounds
HAM - Hip Mobility Drill
******************************
FRIDAY
SESSION 5
Obj: CPAT Circuit #2, Chassis Integrity
Warm up:
3 Rounds
10x Squats
10x Push Ups
5x Med Ball Wall Slam
Instep Stretch
Lat + Pec Stretch
Training:
NOTE: WEAR A 50# WEIGHT VEST FOR PART (1)
5 Rounds for Time
40% Med Ball Wall Slam (Switch sides as needed)
40% 50ft Shuttle High Crawl
40% 3x Partial Squat to Thrust & 5x 2-Arm Pull Down
Comments:
The number of reps for each exercise in this circuit is determined by your assessment results.
Example…
Med Ball Wall Slam - 30 reps x .40 = 12 reps
50ft Shuttle High Crawl - 10 lengths x .4 = 4x 50ft Shuttle High Crawl Lengths
Partial Squat to Thrust & 2-Arm Pull Down - 80 total reps x .4 = 32 Total Reps of 3x Partial Squat to Thrust and 5x 2-Arm Pull Down
Todays training would be…
5 Rounds for Time
12x Med Ball Wall Slam
4x 50ft Shuttle High Crawl
4 Rounds of 3x Partial Squat to Thrust & 5x 2-Arm Pull Down (32 Total Reps)
(3) 12 Minute Grind …
10x Standing Russian Twist @ 15/25#
6x Dumbbell Crawl @ 15/25#
5x Turkish Get Ups @ 15/25#
(3) 3 Rounds
Toe Touch Complex
5x Shoulder Dislocates
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