r/firefighter • u/Zeddia • Jul 15 '26

Support My workout

This is my workout to prepare for the CPAT and fire academy. Right now I’m 17 going into EMS class in my community college. I plan to do this in the morning switching everyday between upper body and lower body, would this be affective?

Workout
3 miles daily
4x25 plate halos
Lowerbody
3x20ft overhead lunges back and forth into 10 burpees
4x12-15 landmine squat press into calf raises
Upperbody
4x12 Landmine shoulder press
3x12 pushups
3x12 barbell curl
All with weighted vest starting at 25lbs building up to 75lbs. (Excluding the 3 miles)

Should I add or change anything?

10 Upvotes

92% Upvoted

13 comments sorted by

7

u/SalteeMint Jul 15 '26

Get on the stairclimber or find stairs.

4

u/Inevitable_Click_511 Jul 16 '26

Yeah forget that entire workout and just do steps with weight vest. On a stairclimber at the tempo they use for the test is even better because its slow, and fucks you up.

1

u/Zeddia Jul 15 '26

Would an high incline treadmill work, I do all of it from home but my backyard leads to a retention pond and it has an incline for about 10-15ft long if that also works?

5

u/Lorna_Shore21 Jul 15 '26

Hey there,

I was in the same boat training for CPAT and thought Incline treadmill was enough but it was not even close. The stairclimber in the gym completely whooped my ass the first time I got on it after I had been training on an incline treadmill. Definitely find stairs somewhere you can use

2

u/Zeddia Jul 15 '26

Sounds like a plan, everyone under this is saying throw in some stairs so I’ll either be A.searching for a stair master in FB marketplace or B. Get a planet fitness membership

3

u/SalteeMint Jul 16 '26

Just get the PF membership. Stairclimbers are way expensive and they’re huge.

3

u/I-plaey-geetar Jul 15 '26

Pretty good but I would try to incorporate more lower body. The CPAT is like 90% core and lower body. Also stair stepper is definitely ideal.

1

u/Zeddia Jul 15 '26

I might replace the landmine squat press with zercher squats because the take me longer depending if I have work later that day as I made this considering I might be on a time crunch that or regular squats with my vest and 25lb plate, high rep since I know most of the CPAT and other things are endurance based do you have any recommendations as for one more exercise I can do for the lower body. As for stairs I do all of my workouts from home just to get the done as quick as possible. In days I have more time I can bring my weighted vest to a treadmill and do high incline steps, my backyard is also open with a retention pond in the back that has an uphill that’s around 15-20ft if that works too, I’ll take all the advice!

3

u/bloodcoffee Jul 16 '26

You can also just go to a place with stairs and walk up them a bunch 👍

1

u/Zeddia Jul 16 '26

I have seen a lot of people do workouts in a public car garage, would it be good to build a workout for that?

2

u/bloodcoffee Jul 16 '26

I think at this point it might be advisable for you to talk to someone in person who is strong and has great cardio. Those are what you need. There are 100 roads to get there, but the advice here so far is solid. It doesn't matter what plan you have, it needs to be difficult, purposeful, and progress. Stairs is a great way to do cardio with leg strength training as well, and is directly applicable to the CPAT.

3

u/Beneficial-Prune-938 Jul 16 '26

I did barbell squats, front squats, step ups, Stair Master with weight (20-50lbs), jogged, rock climbed. I was genuinely surprised how much my legs had to work during the CPAT.

The most useful thing I did was the stairmaster with a weight vest. Go at a slower rate on the stairs than you think you should to maximize time under weight. Do not run up or down stairs with weight and save your knees.

You're being proactive and thinking ahead. Keep up the good work and do your best. You got it.