Often, candidates don't realize that it's not just strength in the physical agility. The "Nugget " is technique, momentum and grip. If you are uncertain or having problems in the physical, take advantage of any college or academy programs to learn the techniques to practice pulling hose, throwing a ladder, dragging a dummy (not you), etc. Many departments offer practice "run-through" sessions for their physical test prior to the actual date of testing. Don't pass up this opportunity.
You don’t want any surprises during the physical agility. You need to have practiced hands on with every segment of the agility. Too many candidates think they are in great shape. One who did not take advantage of the practice session told me, “Hey, that 75 pound hose pack was heavy. Humping that hose bundle up the tower, hosting and other manipulative skills, then back down the tower steps made my lungs burn (they were still burning days later) and caused the loss of valuable seconds.” The best way to train for this event is to up the cardio by going up and down bleachers with a backpack with weights or a weighted vest from WeightVest.com.
In those areas of concern, work with a trainer at a gym in those fields of motion that would improve your ability. Often fire training divisions know the exercises that would apply to those areas. When ice skaters were trying to break the record for a triple lux, they found by working on upper body strength was the secret. You can learn more about physical agility training from firefightersworkout.com.
Check in with your local area department and arrange to go by for a little coaching. What firefighter wouldn't want to puff out their chest showing his or her special techniques that got them their job or help on the fire ground. One of our candidates was losing sleep over the uncertainty of not being able to throw a ladder. These fears were put to rest after visiting a local fire department that showed the needed technique.
With ladder throws, it's gaining momentum and a continuous movement from beginning to end of the throw, using a pivot point and the weight of the ladder to your advantage. Dragging hose or a dummy is starting with a thrust to start up the momentum, taking shorter steps, keeping a low forward center of gravity, using your own weight to keep up the momentum during the pull.
Walking a ladder is using a pivot point and the
weight of the ladder to your advantage. When raising the fly, pull the rope in
short hand over hand movements in front of your face not much higher than your
head. On each grip of the rope, turn your fist palm down to improve your grip.
Keep one foot planted at the spur (bottom one side or the other) keep the other
foot back for balance. Slightly tilt the ladder towards the wall for balance as
you raise it.
The dummy from my son's department disappeared from the training center. Two days later a 911 call came in from a pay phone asking for help. When units arrived at the scene, here was the dummy standing up in the phone booth with the phone receiver to his ear. Case closed.
Many candidates feel if they set some kind of a record it will help in hiring. Not true! It is pass or fail. The secret "Nugget" here is to pace yourself. You don't have to break the record. If you would have no problem in passing the physical, then, why would you want to try and impress the training staff, the other candidates and tout that you set a new record? In your haste, you might injure yourself or fall down the stairs in the tower . . . and, you don't even pass. Now, you not only didn't pass the PT, you're out of the hiring process. How would you feel McFly?
Here are some valuable tips for CPAT from Tom Dominguez and Reed Norwood:
The secret to passing the CPAT is to be in shape with a high cardiovascular fitness level and to know the techniques as Captain Bob has mentioned. The average time is between nine minutes and ten minutes, twenty seconds. Try to think of the CPAT (or any agility) as a marathon where you are trying to complete the event instead of going for the record time. You can burn out if you are going for time no matter how well in shape you are.
Most people who fail the CPAT
fail the first event (Stair Climb/Stair Stepper), or run out of time during the
last event (Ceiling Breach). People who run out of time at the breach and pull
lost a few seconds at all the prior event stations because they PAUSED to THINK
of how to do the event or PAUSED or SLOWED down to catch their breath.
#1 Stair Climb: No matter how hard you train for the stair stepper, your legs are going to be like rubber after you get off the machine and start pulling hose. The recovery time for rubber legs depends on your fitness. Even still, rubber legs or not, you have to get moving and keep moving, and stay moving! If you stop at anytime during the events, the clock is ticking and you are losing time.
The tendency is that as you
start wearing down on the stair stepper machine, your pace and stride will
change and that will affect your balance. As you lose your balance, you start to
wobble and the momentum of the weight on your body increases the swaying. As the
distance of the sway increases, you will make a natural grab for the handrails.
Grab the rail (more than twice?) to many times and you are disqualified.
Instead of "grabbing the rail", use the back of your hand and push your self
back. Adjusting your stance and concentrating will help you avoid the "wobble".
Just like wearing a SCBA, you also have to concentrate on your breathing.
#2 Hose Drag: As soon as you step off the stair machine, turn and face the line that takes you to the hose pull. As soon as the proctor takes the two sandbags off your shoulders, get moving! Pick up the nozzle and shoulder the hose and GO! This is not the time to worry about those rubber legs or try to catch your breath. MOVE! Go as fast as you can. Step into the box, turn around, get down on one knee (being careful not to come down too hard and injuring your knee) and PULL the hose, hand-over-hand as fast as you can. That drum will give you some resistance when you turn the corner but if you're going at a good clip it won't be too difficult. You can breathe while hand pulling the hose.
#3 Equipment Carry: When you get to the saw carry, just do it! Face the cabinet and remove each saw one at a time. Now, turn around and pick up both saws. This will ensure that you have both saws touching the ground before you begin moving down the line.
#4 Ladder Raise and Extension: When you arrive at the ladder raise, get down, grab the rung and raise the ladder. You have to push the ladder up, rung-by-rung as fast as you can. Move over to the fly extension and just do it.
#5 Forcible Entry: Breathe, as you follow the line and pick up the sledgehammer. Start swinging as soon as you can in short choppy strokes. Departments may set the forced entry device at a level that fits their needs. When the alarm sounds, let go of the sledgehammer and move to the tunnel crawl.
#6 Search: Get in and get out! You may not move like a greased pig at the fair but you do need to move. One candidate wrote: Here is where I lost about 15-20 seconds. The event itself is pretty fun if you are not claustrophobic. Be aware of the obstacles inside. I could not figure one out, and I got disoriented and lost precious time figuring it out. Crawl fast as there are no abrupt edges that you'll run into. All the walls are tapered so as long as you keep your head down you can fly through. Doing the practice "run-throughs" will take away all doubt of what and where the obstructions are in tunnel crawl.
Always remember to stay right, and come back to your right after an obstacle. The event is shaped in a horseshoe, so there are two right turns. This can be a good time to catch your breath as well in preparation for the dummy drag.
#7 Rescue: At the dummy
pull, size up where the handles are before you get there. Grab them and get
going. You may feel the burn in your legs but don't stop. It saps your strength
to have to get the dummy moving again each time you stop. When you reach the
barrel, do not make the turn until the dummy's knees are even with farthest side
of the barrel. If you try to pull the dummy around the barrel any sooner, it
takes more energy and it will take more time. Get over the line and let go of
the dummy and get to the ceiling Breach and Pull.
#8 Ceiling Breach and Pull: This is the event where folks run out of time and fail the CPAT. Grab the pike pole and step in. Start pushing and pulling with all you got! If there's a D-handle on the pike pole put a hand under it for increased leverage. Get a rhythm/fast pace going. An object at rest requires energy to get it moving. An object that is moving requires less energy to keep it moving. If those ceiling hatches are not making lots of loud noise, you are not working very hard. You can buy yourself some time here that you may need to finish the CPAT in time.
Follow the instructions of the proctor! The proctor will either tell you where the line is or point to the line you are to follow. People have been failed for not following the right line to the next event.
If you were to pause five seconds at the start and
stop of every event, or to stop and breathe or think about each event, you can
loose about a minute and a half of precious time. Once this time is gone, you
cannot get it back. This goes back to what Captain Bob was writing about when it
comes to the manipulation and techniques of each event.
You can over train by carrying extra weight in your backpack while you train for the stair stepper. Seventy-five pounds on your back places a tremendous amount of stress on your ankles, knees, hips and back. Practice the event as you are actually going to do it. Work out at the same pace and distance as the actual stair event. The stair stepper event (as are most of the CPAT events) is based on cardiovascular fitness and endurance. It is expected that you will be anaerobic and that is what the CPAT is attempting to do. While strength is required, you don't need to be an Olympic weight lifter.
Here are two link resources to gain information on the CPAT:
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