Preparing for CPAT
If you’re thinking about becoming a firefighter or you’re currently in the process of sending out applications, one thing you should be ready for is the CPAT. This article will go into a few details about what a CPAT is, why it’s important, and how to physically prepare for it. In this article we will be brief about some information so if you would like to read more about this stuff, we will provide other articles we’ve referenced at the end.
The CPAT
Now, what is the CPAT? The Candidate Physical Ability Test (CPAT) is a physical test to see if the candidate can handle the physical demands that can be found in the job of a firefighter.
One thing to keep in mind is that this test is the MINIMUM physical standards of a firefighter. Some departments might require additional physical tests to determine if they want to hire you. This Test has been developed by the International Association of Fire Fighters (IAFF). Another thing to know is that some fire departments don’t require applicants to take the CPAT, but the majority of departments do. Those who take the CPAT are allowed two orientations, these give candidates information on the test as well as being able to try the equipment for familiarization, and two timed practice runs a month before the actual test.
The CPAT does cost money, but this depends on the location you take the test, and if you decide to take just the test or all the orientations and practices.
CPAT Events and Equipment
Now let’s get into what’s all in the CPAT. The CPAT is a pass/fail test that is timed for a maximum of ten minutes and twenty seconds. The test is split into eight events with each event directly going into the next one with no breaks besides walking to the next event.
During all the events the candidate is required to wear a 50lbs weight vest, gloves, hard hat, and should come wearing close toes footwear. Oh and no jewelry allowed. The 50lbs vest simulates the SCBA, Self-Contained Breathing Apparatus, that firefighters wear, as well as the bunker gear.
The eight events in the test, in order, are as follows:
1. Stair Climb
2. Hose Drag
3. Equipment Carry
4. Ladder Raise and Extension
5. Forcible Entry
6. Search
7. Rescue
8. Ceiling Breach and Pull
We will briefly explain each event so that you have a good idea of what each event is about, but we won’t beat you over the head with every little intricate detail. We also won’t go over every single fail, we will just talk about the event itself.
Stair Climb
During this event the candidate has to wear two additional 12.5lbs weights, one on each shoulder, to simulate a high-rise pack, for a total of 75lbs on your person. A Stairmaster is used during this event. The candidate is given 20 seconds to warm up with 50 steps per minute. Here you can dismount, grab the rails, or hold a wall if its there. However, if you dismount you have to restart the 20 second. After the warmup you have to go for three minutes at a rate of 60 steps per minute. Don’t grab the rails, don’t fall off, and you’re good. This is what normally takes people out. After this event the two 12.5lbs weights are taken off.
Hose Drag
The candidate has to grab a nozzle attached to a 200-foot length of 1 ¾ hose. You have to take the nozzle across your chest, then drag the hose 75 feet, go around a barrel, and continue 25 feet. The candidate drops to a knee at a specific spot and has to pull the hose till the 50-foot mark passes the finish line. You have to be on one knee for this one. A little tip, this is the only event where you can run, I do not recommend running since you just got off the stair master, but if you can handle it then go for it.
Equipment Carry
The Candidate has to approach a tool cabinet, remove two saws (usually a chainsaw and circular saw) one at a time and then, while WALKING, carry both for 75 feet around a drum, and back to the tool cabinet. Easy.
Ladder Raise and Extension
Raise a 24-foot extension ladder, rung over rung. Don’t let it fall, don’t use the rails. Then you’ll go to a secure ladder. Grab a hold of the rope and going hand over hand extend the ladder. Once it reaches the top, then slowly and in a controlled motion, lower the ladder. Don’t let the rope slip out of your hand and don’t let the ladder just drop!
Forcible Entry
The candidate must use a ten-pound sledgehammer and strike a targeted area that’s designed to sound a buzzer when you’ve hit it accurately enough. This might sound strange, but it calculates accuracy and strength. Someone could just swing at this thing with all his might but if he doesn’t hit the target and just the outside of it, he could be there for a minute versus the guy who can hit it dead on.
Search
The candidate has to crawl on his hands and knees through a tunnel that has two right angle turns and has multiple spots where you must climb over and under specific spaces.
This event is my favorite, one because I enjoy confined space and searching, but also because you get a little bit of energy while doing this event.
Rescue
This event immediately drains that energy I mentioned. The candidate must drag a 165lbs dummy using the handles on it’s shoulders. You have to drag it 35 feet, go around a barrel, and 35 feet back to the finish line. You can’t grab the barrel, but you can lower the dummy if you have to. But you’re almost done with the CPAT so keep going!
Ceiling Breach and Pull
At this point in the CPAT if you aren’t used to this much physical intensity, you’re probably already gassed but give it your all and you’re done. The candidate must use a six-foot pike pole and while standing inside a specific boundary, must push up on a 60lb hinged door in the ceiling. You must do this three times. Then the candidate must pull down on an 80lb prop five times. You must do four sets of these. So up three, down five, four times.
If you have completed these eight events in under ten minutes and twenty seconds, you’ve passed, even if you didn’t make it look as effortless as the guy who has done CrossFit for a decade.
How to physically prepare for the CPAT
Now for the real reason why we wrote this article. How to physically prepare for the test. I personally have seen a lot of people go through this test without properly researching it or preparing for it, and once they do the test they either fail on the stair climb or run out of time. This is the best job ever and if you don’t do this properly, it could be a huge turn off.
When going through the event’s you probably already figured out what workouts would be best for each event, and that’s great. Thankfully one workout could work for multiple events and that’s why I could break down each specific event but rather I’ll give you a few workouts and tell you why they’re important.
Stair Climb
I know I just said I wouldn’t go through each event, but the Stair Climb is a unique workout because while you can do leg workouts, the best way to prepare for this one is to actually use a Stairmaster. If you have a gym that has Stairmasters, I highly recommend that you use it. If you have a weight vest, use it. If you don’t have one, buy one. They can be expensive but if you want to do this right then buy one. You’d also use it in the future for other activities (the MURPH). Getting used to the Stairmaster can be easy and I recommend you use it without your weight vest first. If you can’t get a 75lbs weight vest, then adjust your end goal. I had a 50lb weight vest when I first went through and I would practice going for 5-7 minutes on the Stairmaster instead of the 3:20 you have to pass in the test.
Leg Workouts
There are multiple leg workouts that will help with the CPAT. Leg Curls, Extensions, Split Squats, Leg Press. Personally, I’m not a back squat guy and while it’s good for other people, for the CPAT I don’t recommend it. However, bodyweight squats I do recommend.
We aren’t going for strength as much as we are conditioning. Go for low set, high rep workouts, circuits, and HIIT workouts. If you can squat 300lbs then that’s great, but if you can only do that once then your legs aren’t going to have the endurance needed to climb steps for 3 minutes. Strengthening your legs is also a good way to support yourself if you aren’t used to wearing an extra 50lbs on your body.
Grip and Back Strength
I’m combining Grip and Back in this section because a lot of the workouts I’ll mention use both. The entirety of the CPAT, minus the Stair Climb and the Search event, requires you to have good grip and back strength. Grip strength is also great for longevity. Farmer Carries are a must and is a great 1:1 for the Equipment Carry workout. The saws used in the event are usually around 30-35lbs each.
Lat Pulldowns, while specific to working out the Latissimus Dorsi, can help with your forearm flexors. More so if you’re strong enough to do Pull Ups. Hose/Sled pulls are great for grip strength.
If you have access to a mannequin, dummy, or a large sandbag, I recommend doing some drag workouts. This could’ve been added to the leg workouts cause while it does burn your legs, having good grip strength is also a determining factor of if you can keep a hold of the handles as you pull the dummy. Rows, whether with dumbbells, cable rows, barbell rows, whichever one you want to do, they work. Good grip strength also lessens the chance you’ll drop the pike pole in the ceiling breach and pull. Trust me, I’ve seen it.
Triceps and Chest Workouts
The Triceps Brachii are used for a lot of the CPAT, specifically the Ladder Raise and Extension, Ceiling Pull, Search, and Force Entry. If you go to the gym normally, you probably Bench Press regularly, if so great! If not, start light. Other workouts include, Push-ups, Tricep pushdown, Tricep overhead extension, Dips, and Overhead Presses. All of these workouts help with pushing. This allows you to keep yourself up while you search, swing the sledgehammer, push the ladder up and pull the ladder rope downwards, and pull the ceiling with the pike pole downwards.
Other Muscle Workouts
Other muscles used are the abdominals, biceps, and shoulders. The only reason why I put them in the “other” category is they aren’t the main muscles used as well as they are also hit during the other exercises I’ve mentioned before. Now, one could say that Biceps are used during the Ceiling Breach, and while I agree, I have seen too many people become so gassed by the time they get to that event that instead of using just their arms, they use their whole body, and mainly their legs, to push that 60lb ceiling 12 times total.
Training your abdominals is good for the Ceiling Pull when, again, you’re totally gassed and need to pull the 80lb prop down a total of 20 times.
Summary
The Candidate Physical Ability Test (CPAT) is the minimum physical standard for firefighters and is used by many departments and necessary to be hired. Keep in mind that some departments have their own physical standards for hiring on top of the CPAT. There are eight events that all need to be completed within 10 minutes and 20 seconds. You need to be physically fit to complete these and you need to prepare well ahead of time. The muscles hit are Triceps, Legs, Chest, Back, and Forearms. Focus on Weight Training, Calisthenics, and Conditioning. Don’t focus on hitting your PR, focus on endurance. Thanks for reading and if you have any other questions, contact us on our website. One last thing, if and when you finish the test, if you need to throw up, do it outside.
- By Drew Storey,
Vice President of Operations
Summit Response Group
References
CPAT Testing | Firefighter jobs | National Testing Network. (n.d.).
https://nationaltestingnetwork.com/publicsafetyjobs/cpat_info.cfm
CPAT. (n.d.). FCTC Online. https://www.fctconline.org/cpat/
CALIFORNIA FIREFIGHTER JOINT APPRENTICESHIP COMMITTEE. (n.d.). CPAT PREPARATION GUIDE.
https://www.fctconline.org/media/uploads/FCTC_CPATPrepGuide2022.pdf
International Association of Fire Fighters. (2007). [The Fire Service Joint Labor Management Wellness-Fitness Initiative Candidate Physical Ability Test 2nd Edition] (2nd ed.).
