|Preparing Americans to Serve in the Military, Special Ops, Law Enforcement, & Fire Fighting|
Fire Fighter Conditioning for Career Fire Fighters as well as Volunteer Fire Fighters requires two different types of programs but they both must yield the same results – a Fit Fire Fighter who can handle the weight of his gear, the weight of an injured victim, and the hot working environment. Being unfit should not be an option for any fire fighter with the risks of life on the line.
The differences in
Volunteer Fire Fighters and Career Fire Fighters jobs requirements are
minimal; however, fitness levels within the two groups vary from unfit to
extremely fit – much like the countries fitness levels. The Fire Fighting
profession is simply a cross section of America’s fitness levels – both
groups - Career Fire Fighters and Volunteer Fire Fighters – require a
certain level of fitness to do their job well and both groups NEED to add
fitness into their world as it will save their own life or their buddies or
accident victim’s lives. Both groups have fit and unfit members in
their ranks with no annual fitness standard to strive for.
As a fitness writer who
focuses on physical fitness test preparation, I have always been amazed that
ONLY the fire department and a few SWAT teams and Military Special Forces
have fitness tests that are job related. Personally, the fire fighter test
I am basing this fitness plan on is the CPAT (Candidate
Physical Abilities Test) used by many fire departments such as New York
City’s FDNY. This is one of the best JOB – RELATED Physical Fitness Tests
in my opinion. The Field Strength Test used by FDNY also is a killer
workout done at least once a week at the Rock (FDNY
Fire Fighting Academy).
My conditioning plan for this test is not designed to answer the debate on the usefulness of this test among the fire fighting community, however, this plan is going to assist with developing the muscle strength, stamina and cardiovascular endurance required to perform this test as well as other important job requirements.
NOTE – this is just a general description of the CPAT. There are points available and deducted along the way for good / badly performed events done within a time limit. For a more in depth version read the pages below on the CPAT.
Before ever taking the CPAT, a candidate will have to do a heart rate test to enter the training program. Basically, using a supped up Karvonen Formula you have to keep your heart rate below your theoretical Max Heart Rate (MHR) which is the formula 200-age = MHR. So say you are 25 years old, you will have to do a step test for five minutes and keep your MHR under 200 – 25 = 175 Beats Per Minute (BPM). Normal K formula is 220-age =MHR
To do this – it requires a steady routine of cardio vascular endurance exercise for several weeks / maybe even months depending on your current fitness level. Breathing tips: practice breathing 3 steps INHALE and 3 steps EXHALE to keep your heart rate low.
If you can arrange a workout that resembles the above abilities tests, then you will do fine at the training academy if you can handle the heat! Weights, high reps calisthenics, torso, leg, and arm strength, and cardio-vascular conditioning are all required. See workout we created at the StewSmith.com Store.
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. If you are interested in starting a workout program to create a healthy lifestyle - check out the StewSmith.com Fitness eBook store and the Stew Smith article archive at StewSmith.com. To contact Stew with your comments and questions, e-mail him at email@example.com.
Complete List: BOOKS / eBOOKS / DVDs
Complete List: BOOKS / eBOOKS / DVDs
SWAT Workout - From Recruit to SWAT Team Member
The Combat Swimmer Stroke DVD
The Pre-Habit Workout DVD
Clinic DVD for Navy SEAL PST
The FBI Special Agent Test Clinic DVD
The Complete List of Stew Smith's eBooks:
Fitness for All Levels of Fitness
The Busy Executive Workout Routine
The Special Forces Physical Fitness Workouts
The OCS, ROTC, Service Academy, & Bootcamp Workouts
Navy, Air Force, and Coast Guard OCS
The Law Enforcement Physical Fitness Test Workouts
Some Titles Above available in Print Softcover Format