How To Pass The CPAT
What is the CPAT?
The CPAT (Candidate Physical Ability Test) is a critical step on your journey to becoming a firefighter. Developed by the IAFF (International Association of Firefighters), it helps fire departments identify individuals with the physical capabilities needed for firefighter training. For a detailed CPAT manual, visit: IAFF CPAT Manual.
Helpful Links:
1:1 Coaching: Fitness and nutrition coaching from coaches who have walked your path.
CPAT Prep: Get CPAT-ready with our targeted prep program.
GDPO Ultimate: Our flagship program designed to build elite firefighters.
Understanding the CPAT:
In simple terms, the CPAT is a nationwide mandatory physical fitness test for aspiring firefighters. The level of difficulty varies depending on your current fitness level.
what do i need for the cpat:
What to Wear Not Provided:
Long Pants
Shirt
Appropriate Closed-Toed Shoes
Provided:
Hard Hat
Gloves
50-Pound Vest
2x 12.5lbs Shoulder Weights (Stair-Climb Only)
What are the cpat events:
Stair Climb (Hard)
Hose Drag (Easy)
Equipment Carry (Moderate)
Ladder Raise and Extension (Moderate)
Forcible Entry (Moderate)
Search (Easy)
Rescue (Hard)
Ceiling Breach and Pull (Moderate)
how do i train for the cpat:
Stair Climb:
Lunges and running are effective preparations. Start with 1-minute runs followed by 1-minute lunges, progressing until you can handle 4-5 minutes of running followed by 1-2 minutes of lunges.
Hose Drag:
If you're prepared for other events, this one may not need specific training.
Equipment Carry:
Carry a 30lb dumbbell in each hand and walk 100ft, starting with lighter weights and increasing as needed.
Ladder Raise and Extension:
With a 20 lb dumbbell in each hand do one round of the following:
10 Romanian Deadlifts from Shin
10 Bent Over Rows
10 Horizontal Bench Press
5 Strict Overhead Press
Forcible Entry:
Practice horizontal sledgehammer swings into a tire or do Russian Twists with a 10-20 pounds dumbbell.
Search:
Stay calm and move methodically through the obstacles. This is not a physical event.
Rescue:
Strengthen your arms and back with exercises like sandbag carries, Romanian Deadlifts, heavy sled pulls, and lunges.
Ceiling Breach and Pull:
Train with 20 pound dumbbells for squats and strict presses for the breach section. Use a lat-pulldown machine or perform pull-ups for the pull section.
In Conclusion:
The CPAT is your first physical test as a firefighter. If you need assistance with your training, reach out to us at Good Dudes Put Out Coaching. We offer a range of programs to support you, whether the CPAT was a breeze or you faced challenges during your first attempt. Explore our programs at Good Dudes Put Out Programs.
