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:
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
- 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
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: email@example.com
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.