Firefighter Physical Training Recommendations
If you are seriously considering becoming a firefighter then you will be adamant about getting into the best
physical shape of your life through efficient strength and conditioning training. Many firefighter labors
involve some form of intense
physical activity, whether it be carrying unconscious victims to safety, busting down burning doors, or trying to control a massive firehose - all while wearing a 70 pound fire suit. In order to have a legitimate chance of becoming a fire fighter, it is critical that you start getting into shape now so you can outperform other applicants while being tested for the
Candidate Physical Abilities Test (CPAT).
If you don't think you are in good enough physical condition, it is recommended that you begin your firefighter training
anywhere from 3-6 months prior to the CPAT testing. If you are fairly confident that you are already in good enough shape,
you can probably get away with training only 1-2 months beforehand. Bear in mind that the firefighter physical test can be
quite strenuous and it is recommended that you give yourself a solid 1-2 days of rest before taking the actual test.
What You Can Do:
- Run a couple miles 2-3 times per week and time yourself; aim to improve each time
- Condition yourself running up stairs or bleachers (wearing a heavy vest if possible)
- Lift weights. Make sure you can easily bench press your own weight and properly work out your main muscle groups
- Strive to do at least 40 pushups/60 sit ups in under 2 minutes
- Practice some of your agility training with a weighted vest
- Hire a personal trainer and he will ensure you maximize weight training effectiveness
- Practice crawling through tight spaces while wearing heavy gear or a weighted vest
- Be able to carry a 200 pound body a few hundred feet
- Join a sports team to improve your endurance [basketball, soccer, & tennis are good ones]
- Learn the importance of proper stretching and do it before & after workout sessions
- Study the CPAT guide and be able to do the activities listed