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12/2/08 2:10 A

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.. so just to hopefully alleviate any confusion with the team's goals, here's a quick explanation..

one goal is to get one used to doing one and/or more (in a row) of these previously mentioned events.. after you do a complete event (or multiple completes in one "session"), check yourself off.. there is NO time associated..

the other goal is to simulate the test.. this goal is for one to actually COMPLETE ALL 8 of my interpreted events, and to do so as quickly as possible.. to pass the actual test, you are to do it around 10 minutes, which is why i'm asking those who will complete all events to enter your time in seconds (sorry, i know it's a pain, but it's easiest for me).. our team's actual goal is for everyone who participates to average 600 seconds or less / participant/ month.. it's CRUCIAL that if you enter your seconds for the goal, that you also simply post HERE (in this post) with an "i did the test".. i will keep you all posted on our average in this thread for the month (if you can't already figure out how i'll do it).. (hell, at this rate, i'm not ready to do this test, but i'm curious to see if i can, so i'm definitely looking forward to trying this workout)


now this blurb got cut out of the first goal when i posted it.. but please try to be honest with yourself about actually completing an event.. if you can finish a whole event, then great - check yourself off.. if you can completely finish 2 or more events (that includes the walk/jog/run at the end of each), then more power to you - check yourself off.. but if you don't get to finish, then hold off checking yourself off til when you actually can.. afterall, the proctor won't let you through (and ultimately not pass you) if you can't complete the event..

Edited by: ROLLAND at: 12/2/2008 (02:25)
for 2013, getting back to race shape, and getting down to 265..


 current weight: 271.0 
 
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ROLLAND's Photo ROLLAND SparkPoints: (108,570)
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12/2/08 2:02 A

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before i go into it, i've interpreted each event so that one may simulate some of the main actions in the gym.. more power to you if you can train in an actual tower with the appropriate materials..

my interpretation:
before starting, don a 50 lb vest.. this will stay on with you for every event that you do..

#1 - add 30lb to your shoulders (or increase weights in each hand - 25 + 15), set stair-climber at 50 steps/min for 20 sec.. Then up intensity to 60 steps/min for 3 min.. after completing this, subtract the 30lb and walk/jog/run for 0.25 miles on treadmill..

#2 - run with resistance band from an anchor point behind you and tied around waist (or over one shoulder) and run for 0.02 mi.. Then 25/arm low mounted one-armed pulls with 2 resistance bands (on 1 knee).. after completing this, walk/jog/run for 0.25 miles on treadmill..

#3 - 30 lb weights in each hand.. walk/jog/run with them for 0.03 mi.. after finished, place both on ground, then place one weight at shoulder level, then do other.. after completing this, walk/jog/run for 0.25 miles on treadmill..

#4 - 24 military presses (NO neutral grip to be used) with 40 lb.. then 24 rope (or close-gripped) pulldowns with 40 lb (if single armed, 20 lb).. after completing this, walk/jog/run for 0.25 miles on treadmill..

#5 - use rope set at 10lb and at 39" high and take 10 swings (can be single or dual armed).. after completing this, walk/jog/run for 0.25 miles on treadmill..

#6 - 25 pushups.. 25 ball crunches.. after completing this, walk/jog/run for 0.25 miles on treadmill..

#7 - load 165 lb on barbell then drag (lengthwise)/carry (on shoulders) for 0.01 mi (70ft).. after completing this, walk/jog/run for 0.25 miles on treadmill..

#8 - with a T-bar and hands along same vertical plane, 3 pole pushes overhead from low mount (60 lb) + 5 pole pulls from high mount (80 lb) = 1 set.. Do 4 sets..

Edited by: ROLLAND at: 12/2/2008 (02:16)
for 2013, getting back to race shape, and getting down to 265..


 current weight: 271.0 
 
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12/2/08 1:19 A

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Gail24's original post..

So this is what I have to be able to do in order to pass the CPAT. I will be wearing a 50 pound vest the whole time except for event 1 where I will wear an additional 25 pounds for a total of 75 pounds. Also this whole thing is pass/fail and must be completed in 10 minutes 20 seconds.

EVENT 1 – Stair Climb
This event uses a StepMill stair climbing machine. The machine is positioned with one side up against a wall and an elevated proctor platform on the side opposite the wall. A single handrail on the wall side is available for you to grasp while mounting and dismounting the StepMill. Additional steps are placed at the base of the StepMill to assist you in mounting the StepMill.

For this event, you must wear two 12.5-pound weights on your shoulders to simulate the weight of a high-rise pack. Prior to the initiation of the timed CPAT, there is a 20-second warm-up on the StepMill at a set stepping rate of 50 steps per minute. During this warm-up period, you are permitted to dismount, grasp the rail or hold the wall to establish balance and cadence. If you fall or dismount the StepMill during the 20-second warm-up period, you must remount the StepMill and restart the entire 20-second warm-up period. You are allowed to restart the warm-up period twice. The timing of the test begins at the end of this warm-up period when the proctor who call the word “START”. There is no break in time between the warm-up period and the actual timing of the test. For the test, you must walk on the StepMill at a set stepping rate of 60 steps per minute for 3 minutes. This concludes the event. The two 12.5-pound weights are removed from your shoulders. You will walk 85 feet within the established walkway to the next event.

EVENT 2 – Hose Drag
This event uses an uncharged fire hose with a hoseline nozzle. The hoseline is marked at 8 feet past the coupling at the nozzle to indicate the maximum amount of hose you are permitted to drape across your shoulder or chest. The hoseline is also marked at 50 feet past the coupling at the nozzle to indicate the amount of hoseline that you must pull into a marked boundary box before completing the test. For this event, you must grasp a hoseline nozzle attached to 200 feet of 1 ¾-inch hose. Place the hoseline over your shoulder or across your chest, not exceeding the 8-foot mark. You are permitted to run during the hose drag. You will drag the hose 75 feet to a pre-positioned drum, make a 90 degree turn around the drum, and continue an additional 25 feet. Stop within the marked 5 foot x 7 foot box, drop to at least one knee and pull the hoseline until the hoseline’s 50-foot mark crosses the finish line. During the hose pull, you must keep at least one knee in contact with the ground and knee(s) must remain within the marked boundary lines. This concludes the event. You will walk 85 feet within the established walkway to the next event.

EVENT 3 – Equipment Carry
This event uses two saws and a tool cabinet, replicating a storage cabinet on a fire truck. For this event, you must remove the two saws from the tool cabinet, one at a time, and place them on the ground. You will pick up both saws, one in each hand, and carry them while walking 75 feet around the drum, then back to the starting point. You are permitted to place the saw(s) on the ground and adjust your grip. Upon return to the tool cabinet, place the saws on the ground, pick up each saw one at a time, and replace the saw in the designated space in the cabinet. This concludes the event. You will walk 85 feet within the established walkway to the next event.

EVENT 4 – Ladder Raise and Extension
This event uses two 24-foot fire department ladders. For your safety, a retractable lanyard is attached to the ladder that you raise.

For this event, you must walk to the top rung of the 24-foot aluminum extension ladder, lift the unhinged end from the ground, and walk it up until it is stationary against the wall. This must be done in a hand over hand fashion, using each rung until the ladder to stationary against the wall. You must not use the ladder rails to raise the ladder. You will immediately proceed to the pre-positioned and secure 24-foot aluminum extension ladder, stand with both feet within the marked box of 36 inches x 36 inches , and extend the fly section hand over hand until it hits the stop. Then, lower the fly section hand over hand in a controlled fashion to the starting position. This concludes the event. You will walk 85 within the established walkway to the next event.

EVENT 5 – Forcible Entry
This event uses a mechanized device located 39 inches off the ground that measures cumulative force and a 10-pound sledgehammer. For this event, you must use a 10-pound sledgehammer to strike the measuring device in the target area until the buzzer is activated. During this event, you must keep your feet outside the toe-box at all times. After the buzzer is activated, you will place the sledgehammer on the ground. This concludes the event. You will walk 85 feet within the established walkway to the next event.

EVENT 6 – Search
This event uses an enclosed search maze that has obstacles and narrowed spaces. For this event, you must crawl through a tunnel maze that is approximately 3 feet high, 4 feet wide and 64 feet in length with two 90 degree turns. At a number of locations in the tunnel, you must navigate around, over and under obstacles. In addition, at two locations, you must crawl through a narrowed space where the dimensions of the tunnel are reduced. Your movement is monitored through the maze. If for any reason, you choose to end the event, call out or rap sharply on the wall or ceiling and you will be assisted out of the maze. Upon exit from the maze, the event is concluded. You will walk 85 feet within the established walkway to the next event.

EVENT 7 – Rescue
This event uses weighted mannequin equipment with a harness with shoulder handles. For this event, you must grasp a 165-pound mannequin by the handle(s) on the shoulders(s) of the harness (either one or both handles are permitted), drag it 35 feet to a pre-positioned drum, make a 180 degree turn around the drum, and continue an additional 35 feet to the finish line. You are not permitted to grasp or rest on the drum. It is permissible for the mannequin to touch the drum. You are permitted to drop and release the mannequin and adjust your grip. The entire mannequin must be dragged until it crosses the marked finish line. This concludes the event. You will walk 85 feet within the established walkway to the next event.

EVENT 8 – Ceiling Breach and Pull
This event uses a mechanized device that measures overhead push and pull forces and a pike pole. The pike pole is a commonly used piece of equipment that consists of a 6-foot long pole with a hook and point attached to one end.

For this event, you must remove the pike pole from the bracket, stand within the boundary established by the equipment frame, and place the tip of the pole on the painted area of the hinged door in the ceiling. Fully push up the 60-pound hinged door in the ceiling with the pike pole three times. Then, hook the pike pole to the 80-pound ceiling device and pull the pole down 5 times. Each set consists of three pushes and five pulls. Repeat the set four times. You are permitted to stop and, if needed, adjust your grip. Releasing your grip or allowing the pike pole handle to slip, without the pike pole falling to the ground, does not result in a warning or constitute a failure. You are permitted to re-establish your grip and resume the event. If you do not successfully complete a repetition, the proctor calls out “MISS” and you must push or pull the apparatus again to complete the repetition. This event and the total test time ends when you complete the final pull stroke repetition and indicated by a proctor who calls out “TIME”.


for 2013, getting back to race shape, and getting down to 265..


 current weight: 271.0 
 
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ROLLAND's Photo ROLLAND SparkPoints: (108,570)
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12/2/08 1:02 A

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See the next posts for details.. Have fun in preparing yourself for this grueling test.. =)

Edited by: ROLLAND at: 12/2/2008 (01:17)
for 2013, getting back to race shape, and getting down to 265..


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