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

Lat + Pec 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

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)
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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1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.

 

2) Fitness Solutions Built from the Ground Up

MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.

 

3) The MTI Method

→ Research: 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.

→ Deploy & Assess: 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.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

 

4) Mission-Direct Research

MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.

 

6) Programming Breadth

MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.

 

7) Worldwide Influence

Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.

 

8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.

 

9) Direct, Honest, Clear Answers

Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.

We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.

– Rob Shaul, Founder

 

All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

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.

Questions?
Email: rob@mtntactical.com

COMMON QUESTIONS:

Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. 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.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?
Yes.

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming. You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com

Testimonials

"I just wanted to send a quick note to say thanks. I took a practice run of the CPAT last month and definitely struggled more than I expected and ran out of time. I started the MTI CPAT plan the next day with a few modifications to focus on the things I struggled most with and it was a huge help. Today was my testing day and I passed with time to spare. Time to start the pre-academy prep plan now. Thank you for the work you do!"
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