Fit By Fire Candidate Prep Program
Fit By Fire
First RespondersWelcome to Fit By Fire's Candidate Prep Program. During the 8 weeks, we will be working on developing the strength, skills, and conditioning required to successfully pass the FPAT, CPAT, or York-specific Fitness Testing.
Our coaches are career firefighters with in-depth knowledge of testing and training. We are here to help you achieve your goal of becoming a firefighter.
WARM-UP
A
5 Minutes of treadmill incline walking at 3-3.5 MPH Incline 5 then 3 Rounds of: 10 Slow Alternating Bird Dogs 10 Russian Baby Makers 10 (5 each side) Lunge & Twist
B1
Goblet Tempo Box Squat
3 x 8
B2
Two-Arm Dumbbell Bent Over Row
3 x 10
B3
Front Plank- Alternating Shoulder Taps
3 x 0:30
BURN 'Pull Together' CPP Week 1
C
3 Rounds of: 30 Meter Standing Sled Pull (50 pounds) 20 Reverse Lunges (10 each Leg) 1:00 Minute Rest Between Rounds RFT refers to Rounds For Time. While we at FIT BY FIRE want you to focus on quality movement over speed. Record your total time including the rest in between rounds.
WARM-UP
A
5 Rounds of: Treadmill Incline Sprints (10 incline) :30-:30 Work-Rest Increasing Intensity/Speed each round then 3 Rounds of: 5 Inchworm + Push-Ups 10 Spiderman + Reach 15 Banded-Pull-A-Parts
B1
Sumo Deadlift KB
3 x 10
B2
2-Arm Floor Press
3 x 8
C1
Kneeling Anti-Rotation
3 x 0:30
C2
Weighted Hip Lifts
3 x 10
BURN 'Paypal' CPP Week 1
D
5 Rounds of: 20 Meters of Sled Advances (Charged Hose Advance) 10 Up-Downs Rest 2 Min Between rounds
WARM-UP
A
Walk 10 Flights of stairs then 3 Rounds of :30 seconds of Mountain Climbers :30 Hip Bridge Hold then 2 Rounds of 10 Banded Face Pulls 10 Alternating Samson Stretch 10 Alternating Scorpion Stretch
B1
Tempo Cable Pull-Downs (Bands Substitute)
3 x 8
B2
Tempo Drop Split Squats- DB Front Squats
3 x 6
C1
Upright Row
3 x 8
C2
Leg Raises
3 x 10
BURN 'the 5th Floor' CPP Week 1
D
3 Rounds of: 5 Ladder Climbs or 25 Step-Ups 10 Meters Bear Crawl 20 Meters Each Arm Single Arm DB Farmers Carry (50+ pounds) *Starting from a standing position facing the ladder, you will climb 10 rungs (3.45 m) up and down a 7.2 m (24’) ladder. A repetition begins with both feet on the floor at the base of the ladder. You will climb and place two feet on the 10th rung (weight-bearing step is required), reverse direction and climb down until both feet are again on the floor to complete the repetition.
WARM-UP
A
2 Rounds of: 10 Knee Hugs 10 Cradles 10 Straight Leg Kicks 10 Samson 10 Banded Shoulder Rotations then 2 Rounds of: 5 Dive Bombers 10 Worlds Greatest Stretch
B1
Pausing Half Kneeling Strict Press
3 x 8
B2
Single Leg Barbell RDL
3 x 8
B3
Side Plank
3 x 0:20
BURN 'What a Drag' CPP Week 1
C
3 Rounds of 2 Minute Machine Cardio Stairmaster or Treadmill (subst. 400m run) 1 Minute Max Sled/ Dummy Drag 1 Minute Rest Look to use a weight you can complete quality reps across a full :50 seconds of work without breaking. Adjust speed/ weight to accomplish work across time. If you dont have a dummy or sled use a buddy!!
WARM-UP
A
3 Rounds of: 5 Flights of Stairs 10 Lunge & Twist 15 Band Pull-A-Parts :15-:20 each Side Plank *if possible practice the stairs on a stairclimber if you are going to be doing the York Test.
B1
Tool Carry (In Front)
3 x 60
B2
Sled Advances (FPAT)
3 x 30
B3
Standing Sled Hand Over Hand Rope Pulls
3 x 15
C
Sledgehammer Strikes (side blows)
1 x 50
Amber Bowman
A Division One Captain for the Ohio State Buckeyes Women’s Hockey Team and a three-time Academic All Big 10. 25x World Firefighting Combat Challenge Champion. Chosen as 'Trainer of the Year' for the Dr.OZ show. Over 10 years as a Full-time Professional Firefighter and recently promoted to an Acting Captain. 15 years+ experience coaching; LEO, military, athletes and Firefighters.
T.J. Johnston
The definition of busy, T.J. has been a Professional Firefighter for over 10 years, father of four, and has owned a successful strength & conditioning center for over 10 years. Over his coaching career, T.J. has trained hundreds of clients at all levels. Delivering programs and advice to Police, Military, EMS, Firefighters, Professional athletes, and moms/dads.
