PART #1 OF "BEAT THE CPAT" . THIS WORKOUT GETS YOU READY FOR THE CPAT TEST. PASS THE CPAT TEST THE FIRST TIME. THIS IS A 4 WEEK PROGRAM DESIGNED SPECIFICALLY TO GET YOU READY TO "BEAT THE CPAT".
I hiked with a 40lb weighted vest for a few months and did this workout for 3 and a half weeks and passed my CPAT with 41 seconds to spare. This workout is absolutely perfect for passing the CPAT! I'm not the biggest guy, I'm 120lbs and 5' 7". Anyone can do it, as long as you stay dedicated! This workout really works!!! Thank you PWR!!!
I passed my CPAT with 1:20 to spare at 34yo on my first try today thanks to this video series. I don't consider myself in shape but I never gave up and pushed myself. If there is anybody reading this and you have doubts about your ability, just keep practicing and believe in yourself. Thank you Tom!!
Copy that! I have mine this month. I am 29 and have some physical experience and personal training, but I have never been directed toward a specific test like this.
The first time I took the CPAT I did not pass but then I found this workout and I did for 3 and a half weeks and was able to pass with a time of 9:24. So thank you for putting together this program!
Logan Trainharder Great job Logan. You put in the hard work and it paid off. I am very grateful to have had a small part in your success. Congratulations on your future career. Stay safe. Tom
Hey! I wanted to share my success story with you because I passed the CPAT due to your workout in this video. I’m a 19 y/o female 5’7 and about 140lbs in pretty good shape but I never used to workout everyday. I’m currently in a pretty competitive firefighter 1 application process. I signed up to take the CPAT practice and test and had a little over a month to prepare myself. I found your video and copied each of your workouts into my notes app and also ordered a 40lb vest. In addition, I trained with a severely broken finger and worked this exact workout rigorously every single day at the gym. I waived my practice test and successfully passed my CPAT with 36 seconds to spare. Thank you so much for making and posting this video. I couldn’t have passed without this. 🙏
TOM!!!!! I failed my CPAT on May 11, 2016. I've been doing this workout ever since. I just had my re-take and I killed it with more than a minute left on the clock! Thanks brother! This workout really helped!💯
Passed my CPAT on my second attempt! I did this workout for six days straight. Retook the test a week later and got 9:00 minutes in my time! Thank you sir!
Just wanted to share my story for everyone else getting ready for the CPAT and a huge thank you to this channel! I got emailed to take a CPAT test out of the blue and on short notice, however I do resistance training and running every week so thought I’d test my luck on my first of three attempts. I had made it to the last event pike poles on my 2nd set when I ran out of time. However after the sledgehammer event my tank was empty. Did this program 3 days a week for a month and when I did my 2nd attempt on the CPAT I blew through it with ease. One note I’d also give is to make sure you’re doing the walks in between exercises on here, you have to on the CPAT so besides it seeming more regular to you, you’ll also be in even better condition to blow through the test. Good Luck to everyone on their Fire journey!
I was an infantryman in the army. Saw this workout while watching CPAT videos and didn't think it would be too much of a challenge, considering my military background. Boy was I wrong... Even if you're not training up for CPAT, this is a fantastic workout that can be done at home, super cheap. Kudos to ya, and thanks for the burn!
Just wanted to come back and say that with this, I passed the CPAT! Time doesn’t matter; just as long as you finish strong before 10:20 :) Thank you for this! This + technique help from a firefighter can help anyone pass, I am convinced!
Simply superb Sir. I retired from FD and remember the old physical agility. I got to see the CPAT developed and implemented. So glad you let your viewers know to rest, improve and recover. In the early days, we would push candidates into Rhabdomyolysis not knowing what we were causing. We now mandate a rest cycle during test if we see someones eyes rolling back in their eyes and loss of bowel control because the showed up out of shape and did't train right. A single rep bench at 350 will do nothing for you big boys. Anyone who follows you, litens to you and does this workout will smoke the test. Congrats on your records.
This video is 7 years old and I can tell you from first hand experience that this program WORK!!! I started doing this program 4 weeks ago and took 1 1/2 weeks off for rest a total of 5 1/2 weeks. I trained with an 85 pound vest which may have been a bit of an over kill but I crushed my CPAT today with an entire 1 min to spare! Thank you for making this video it is top notch!!!
Hey Tom I just wanted to say thank you very much for this it helped greatly! Just took my CPAT and passed it with a time of 8:37. Your workout really helped me prepare and made it easier for me .Thanks a lot man. ED. Phx,AZ
Thank you very much Sydney. That was my goal. I took the CPAT myself just to be sure and developed it from there. I am a retired SWAT commander and my son is a firefighter.
Stephen Maude that is fantastic. You should be very proud of yourself. I would love to have you say that on a short video. But please don't feel like you have to. Great job
Thank you very much Suzzy, I ran the CPAT test myself recently for the first time. With no practice runs I did it in 8.7. It was fun and I have a real respect for firefighters.
I took a CPAT practice about 4 days ago and finished it with 9:43 but I felt like throwing up and passing out at the same time. This program is the first workout that I've found so far that really mimics the CPAT. I'll be using this to prepare for my next test on the 23th of this month. Thank you!
I took my first CPAT back in February and went over time 42 seconds. I found this video & when I was able to test again, I passed with 58 seconds remaining. Thank you so much!
I am so thankful for this!! I have stuck to this workout repeatedly and have smoked it and have kept beating my own personal times. As a female it can be overwhelming..but you sir, have put up an excellent video that made me a beast!! Thank you!
Just wanted to say thanks for making this workout. I'm a skinny guy, mostly a runner, and I did this workout for a few months as most of my preparation for the CPAT and I passed today. Thanks for taking the time to put this together and sharing it!
This is so helpful! I do crossfit so I feel like that gives me a bit of a advantage on these workouts and it's something I can do 3-4 times a week after a wod until my test in December! Excited to start training next week! :)
I started a you tube account just to comment on this video and say Thank You!!! I failed the CPAT test early this year and it was discouraging. I found this video and kept doing the workout every week for a couple months. It helped me to build up the strength and confidence to take it again . I didn’t set any records , but I passed it with plenty of time to spare. Thank You , and if there’s anyone out there who failed - you will pass it just keep up with this workout. It helped me.
That made my day. That is so awesome. That is exactly why we created this video. It was our hope and prayer to help people achieve their career goals. My son is a fire fighter in we developed this work out together. Great job. Congratulations. And thank you very much for the shout out.
I pass my CPAT this morning. I only did this for 3 weeks. I’m 80 pounds over weight so if any of you watching this doesn’t believe it works, well it does. The biggest thing is I didn’t give up.
Whow!! Glad I found this. My test is scheduled for 12/6/19... Wish I would've found it 2-3 months ago! Although I've been training and doing cardio and lot's of it, this is still kicking my butt I bit lol. I hope and pray I can pass this thing
Started your program 3 weeks out from my first CPAT. Passed with a time of 9:27. This workout really does mimic what the test is about. Thank you for making this, wouldn't have trained in the right way without this video!
Great workout program! You should turn this into a regular workout program for people who aren't testing for the CPAT but still want to get a good firefighter workout!
Tom, I just wanted to take the time to thank you tremendously for this video. I took the CPAT for the first time in early June and ran out of time on the last event. I underestimated the test and overestimated my leg strength and conditioning. I wasn’t ready. I followed this workout program for 3.5 weeks with a 35 pound vest and also wore a backpack with bricks in it (55-60 pounds total) during all the workouts. I took the CPAT again yesterday and passed with over a minute left. Your program definitely helped me get ready and I can’t tell you how much I appreciate you sharing it. Thank you!
That really made my day. It is so awesome to be a very small part of your success. You can be very proud of yourself and congratulations on your new exciting career. Great job
Matt Trotter The first two weeks I stuck to his routine by the book. Did the workout just once a day and did the CPAT tests like he recommended. And then the last week before my CPAT, I just added one more workout per day. I did one in the morning and then another after work around 6pm or so. I’m not sure if you’ve taken the CPAT before, but for me, I just underestimated it. The stair climb completely taxes your legs and it killed my time on the other stations. I would highly recommend taking a practice test if it’s in the cards for you. It will give you a good idea of what you need to work on and where you stand in regards to getting through the course. With 30 days until your test, if you follow this program, you should be fine. I only had like 24 days and it helped me out a ton. Let me know if you have any more questions. Good luck
@tallyhoe03 that is so awesome. topic can one very proud off your success. i am very happy that this program helped. congratulations. thank you also for sharing your advise and results in order to help others.
@@captainhowdy3809 Matt i would say that tallyhoe03 gave some excellent advice. That sounds perfect. Just reminder to recover in your mind as well as your body between each obstacle. Forget what is behind and only focus on the next obstacle.
Thanks for the video. Just did CPAT this morning after doing this training for the past couple of weeks. Definitely felt like I did much better compared to a year ago.
I beat the Cpat first time ever on the course with a time of 9:29! This workout really helped prepare me physically and mentally. I know if i took it and I would do even better THANK YOU!
Im taking my CPAT test in one month. Im so glad I came across this. I took the CPAT test once before and one of the tasks I struggled the most with was the Dummy drag. I wondered if you happened to have any extra tips on helping me to do that portion of the test better.
Samantha Passage Congratulations on your career choice. You will do great. I believe in Duplicating the movement as close as possible. As far as the dummy drag goes, I would literally find something heavy to drag while walking backwards. Try to use the same weight and the same distance. I know that sounds oversimplified, but that is literally the best way to get better at it. Please let me know. Tom
Great job with putting this together! I've started a garage gym specifically to train first responders and military, so your content makes for an excellent resource. Congratulations on your accomplishments, and thank you for your service!
Imperium Athletics Thank you very much. My son is a firefighter and we created this program and the PWR TRAINING air pack system in hopes that we could help firefighters reach their career goals. Thanks for all you do.
Tom, I have been dreading the CPAT for so long because I spent my life avoiding manual labor. Now, I have all the tools I need to pass and not dread the exam anymore. I just need to purchase the sand bag from PWR training and then I can get started. I can see my dreams turn to reality. Thank you for your program~Eric
Thank you so much for creating this! I dream of getting on the department (I'm only 17) so I figured I should probably start training now. This is such a big help.
@Sean Hinton man im training to prepare for a Volunteer Firefighting Course.... the word volunteer caught many off guard including myself, man we're doing the whole spectrum, from industrial fire, maritime fire, HAZMAT, car accidents, u name it all. Im gonna go in with 2 formerly broken legs, but guess what, that shit aint gonna stop me coz yall heroes are inspirational
Tom, found your workout a few months ago. A year ago I took the cpat and failed it. I found this workout followed your plan. And yesterday I ended up passing the cpat 9:31 I appreciate the info, and I highly recommend this workout for anyone who’s serious about this career. The workouts are hand to hand on what your gonna be doing.
Akail Williams That is awesome. Great job. I am so glad it helped but you get all the credit. I pray these videos will help many others. Have a great day. Tom
I'm at the DOD fire academy. I don't think we do the cpat, but I'm going to start doing this workout to prepare for burns and similar exercises. Thanks for this workout!
Last I heard, the LFGFA terminated the Firefighter PT program (which was just a watered down version of the CPAT) I don't agree with the decision but they have a plan I guess
excuse me sir, so am a foreigner, and am a citizen, but my uncle told me that I most likely wont be recruited due to the fact that am a foreigner, I am immensely fit i can do the test in under 6 minutes, but will I get the same chance as the people who had been born in the U.S? or a lower chance?
I have 18+ years in the fire service, Currently an LT.... Got assigned to 40 hour sched 18 months ago to Investigator, between schedule and 40 hour blues, put on 25lbs. Will be doing this amazing regimen to get my ass back into Line Officer shape! Thanks!!
Just wanted to say thank you! I thought I was in good shape till I tried out the first time for the CPAT. I failed the first time and found your video. I began doing the workouts on the schedule you mentioned. I will admit at first I hated to hear you say "Just keep the momentum going" lol just because I was almost dead at that point. But now I can do the entire workout no problem and passed my CPAT for the FD thanks to you!!
Lawrence Graham Great work brother. I cannot tell you how good this makes me feel. That is exactly why I created it. If you feel comfortable with it it would be great if you could share that on your social media. Not to bring attention to me, but to encourage others who may have been going through the same thing. Nice work. Congratulations. Tom
I generally drink something with electrolytes and water prior to a competition. Immediately after I usually drink a protein drink supplement and a Nother dose of electrolytes. I have found that it helps keep the potassium level up which seems to speed up recovery. You will do great.
I’m going to do this for the next 4 weeks + after this workout 20 mins on the stairclimber. As well as studying for the written portion everyday. Wish me luck
You should do your cardio the next day for better results (cpat/cardio/cpat/cardio/cpat/cardio). Get at least a day or two of rest everyweek. It's important to focus on the stairclimber but you should do a different cardio at least one or two day to put less strains on the knees and legs muscles (rower, elliptical), the workout itself already include legs endurance and stairclimbing. Training the legs too much will reduce muscle growth and perfomance gains on strenght and cardio. Also alternate your cadio sessions (HIIT 30sec/30sec rest, long run endurance cardio (30 min), short run speed cardio (15 min). I wish you best luck man, hope you make it!
Caylin Huxford I actually just finished writing a book called 40 days of PWR. My diet is in the book also. It should be out soon. Thanks for the kind words.
I am training for the Dallas FD. I passed the first phase and next is the cpat. Today is my first day doing this workout. How many sets of the whole workout are we supposed to do per workout day? Thanks Jon PS....Keep up the awesome work!
Cheers for the video content! Apologies for the intrusion, I am interested in your thoughts. Have you heard the talk about - Rozardner Lucky Interview Reality (search on google)? It is a good one off guide for firefighter interview tips minus the hard work. Ive heard some incredible things about it and my friend Sam after a lifetime of fighting got excellent results with it.
Just want to say thanks! This video helped me pass the CPAT test so I can be eligible for the Chicago Fire Department. I just started using it again to get more in shape. Thanks again 🙏
CrzyNannerMunky in about a month and a half i will start training to do so as i have dreamed to do for years. All I have to say is study hard and fight even harder! you can do whatever you set your mind to!
man im training to prepare for a Volunteer Firefighting Course.... the word volunteer caught many off guard including myself, man we're doing the whole spectrum, from industrial fire, maritime fire, HAZMAT, car accidents, u name it all. Im gonna go in with 2 formerly broken legs, but guess what, that shit aint gonna stop me coz yall heroes are inspirational
THANK YOU SO MUCH for this work out. I took and passed my physical test for Spring Fire Department (Tx) Saturday and this work out is really what helped me pass it. I trained for 3 weeks with this work out and really felt the improvement after each work out. When I passed the written exam, they gave us the 12 step physical test that we will have to complete in order to pass so once I had that I reoriented my work out to match what I was going to have to do on the day of the test which was quite different and much harder, but I would have never been able to complete it and successfully pass it if it wasn't for the 3 weeks of intense training I got from your work out. Thank you very much again
Thank you for this video! I took my cpat yesterday and this workout feels very similar in terms of fatigue on your legs and arms then how much cardio activity you experience. I highly recommend this workout for anyone preparing.
This workout helped me so much that I just had to leave a comment. And I’m not one to leave comments on anything. I took my CPAT 1 month ago and failed. I was on my last set in the ceiling breach and ran out of time. I followed this video to the T. Added some stairmaster and running but did this for 4 weeks. Just took my CPAT today and finished with 36 seconds left! I’m 34, 5’1, 112 lbs. If I can do it, anyone can do it. No excuses. Thanks so much for this video!!
That makes me very very happy to hear that. I am glad the video helped, but you get all the credit. Your hard work paid off. Congratulations on your future career. Great job.
Thanks for the video Tom. I followed your routine, used the PWR bag, and passed the CPAT this morning. It was a tough test, but your advice helped me be well prepared!
I’m so thankful for this video! I’m hoping to become a volunteer firefighter/EMT in January and then pass the CPAT spring 2020. I did this video for the first time yesterday and am having trouble walking today, but it hurts so good! Now I know I have a regimen to properly prepare and hopefully serve my community!
I wish I had known of your Beat the CPAT program prior to doing multiple CPATs when I first started applying at departments in 2018. But I did get hired at my first department that year. However, I did your workouts in preparation for a CPAT-lite type of ability test at my current dept, in late 2019. With only four events, your workout more than helped solidify me as the #1 pick out of 15 candidates. I now use your Beat the CPAT program as family workouts. Maybe my Elementary School-age kids will still want to be firefighters when they are older, or maybe they won't. Either way, they will be stronger and more knowledgeable about fitness. Thank you for your channel.
My CPAT is scheduled for the 22nd of May. Whistler Volly fire. Terrified but extremely excited after watching a whole bunch of these videos. Thanks, brother.
I used this Program and passed the CPAT with a time of 8:23! Thanks for putting this out there!! I recommend it for anyone getting ready to test. Don’t go in unprepared.
Tom, this video helped me train and acquire a career in corrections. I've been on the job over 4 years now and love my career. Thank you sir. Your video helped me improve my life.
I worked as a corrections officer for two years before I went to the “road“. It was the best thing I could’ve done before going to the road. It really helped me to learn how to communicate with others.
The bags can be found on PWR training.com. There are several versions to choose from. My personal bag has over 18,000 reps on it with no damage. Thanks for the inquiry. Have a great day.
Thanks for this video. I am a 40yo changing careers. Currently over weight and 6 months post back fusion. I am bound and determined to be ready for January. I am going to start this regiment weight free.
Steven Rish hi Steven, as with all exercise programs please use caution especially if you're recovering from surgery. Take it slow, my first rule is always if it hurts don't do it. You can also modify any of the movements that make you feel uncomfortable. Good luck and please keep me posted. Tom
