Fire CPAT Prep Training For The Minimalist
Anger Management Strength Training
TacticalThis program is designed to prepare any fire academy student to pass the National Testing Network (NTN) fire fighter Candidate Physical Ability Test (CPAT) in order to get hired and become a fire fighter. This program is gauranteed to help facilitate a level of fitness above what is required to achieve your goals so that come test day the CPAT feels easy.
Training will develop both aerobic and anaerobic conditioning in the form of cardiovascular endurance, muscular strength, and muscular endurance. Training will consist of 4 days per week over the course of 4 weeks.
The training will be hard but it will prepare any fire candidate to complete the physical ability test used by fire departments across the nation by using minimal equipment.
A
Step-Ups
1 x 3:30 @ 35 lb
B
Bent Over Alternating DB Row
1 x 10 @ 25 lb
C
DB Farmer's Walk
1 x 75 @ 25 lb
D1
Squat Jump
1 x 1 @ 25 lb
D2
Bent Over Alternating DB Row
1 x 10 @ 25 lb
E
Staggered Stance DB Paloff Press
2 x 10 @ 20 lb
F
Bear Crawl
1 x 65
G
DB Reverse Lunge
1 x 00:60 @ 35 lb
H1
DB Hang Power Clean & Jerk
4 x 3 @ 30 lb
H2
Bent Over DB Row
4 x 5 @ 40 lb
A1
Step up to 1 arm OHP
5 x 10
A2
Banded Row paired w/ Reverse Row
5 x 10
A3
DB Row paired w/ 1 leg DB RDL
5 x 10
A4
Lunge paired w/ 1 arm overhead press
5 x 10
A5
Single leg hip thrust paired w/ 1 arm DB floor press
5 x 10
A
Deadlift
3 x 8 @ 60, 65, 67.5 %
B
Shoulder Press
3 x 8 @ 60, 65, 67.5 %
C
Bent Over Row
3 x 10
D1
Goblet Squat
3 x 10 @ 7
D2
Single Arm Farmer Walk
3 x 10
D3
Side Plank
3 x 30
D4
RDL
3 x 10 @ 7
D5
DB Snatch
3 x 5 @ 7
A
Cardio
1 x 30:00
Ryan Conley
Coach Conley has over 13 years of coaching experience and is a fireman, an elite international level powerlifter and is currently obtaining a Masters degree in Exercise Physiology.
Use this program to help you reach your ultimate goal of becoming a firefighter and living out your dream career!
Get Fire CPAT Prep Training For The Minimalist