I am getting ready to take another set of fire tests this spring and summer. Now, the first tests for both Toledo and Chicago are written. However, once past those, and the dumbasses are weeded out, is when the physical tests start.
Im currently doing SST:
Monday:
press 531
close grip bench sst
upper back, lats, biceps, triceps
Tuesday:
DL 531
front squat sst
hamstrings, low back, abs
To start preparing more for the phsyical tests I am thinking of adding weighted stair climbs on wednesday and farmers walks on friday. Then adding sledge hammer work after one or both of the upper body days.
And as far as the tests go, generally you wear a weighted vest, helmet and air pack. Stair climbs for multiple flights are done carrying a 40-50lb hose pack and an axe. Also, dragging hose lengths are common, and so are dummy drags and carrys. Any input for conditioning for these tests?
I would try to practice what I’d be doing in the tests as much as possible. So I’d probably do a lot of: “Stair climbs for multiple flights are done carrying a 40-50lb hose pack and an axe. Also, dragging hose lengths are common, and so are dummy drags and carrys.”
Or if it is impossible to do the exact things I’d just try to mimic them as best I could.
[quote]LimberSlacker wrote:
I would try to practice what I’d be doing in the tests as much as possible. So I’d probably do a lot of: “Stair climbs for multiple flights are done carrying a 40-50lb hose pack and an axe. Also, dragging hose lengths are common, and so are dummy drags and carrys.”
Or if it is impossible to do the exact things I’d just try to mimic them as best I could.[/quote]
Well, the sledgehammer work simulates ventilating a roof via axe. However, for the tests generally a dead blow hammer and railroad tie are used. And you have to move the railroad tie so far.
And for the stair climb I have a weighted vest, just I only have access to hose when my dad lets me run through the test at the training ground, which we do shortly before the actual test a few times. What if when I did stair climbs with a weighted vest on I threw a 50lb sand bag over my shoulder? And that’s what I could also use to simulate a dummy for a carry and drag
Drag a sled/prowler, then drag it some more, and then drag more when you’re tired. weighted vest work is a good idea, sledgehammer I don’t know… when I tested for ventilation we had to open a steel door over our head with a pole attached to simulate it. It wasn’t heavy but it got heavy really quick, I don’t think sledgehammer and tire work would transition as well, maybe kettle bell swings.
I generally never recommend this just because I really don’t do it… but crossfit style workouts might be your best bet. Obviously being strong is good and all, but I’d work in an all out burner of a workout 2x week. I was in decent shape for my test and I was gassed afterwards, running didn’t help, I’d imagine doing tons of circuit/complex work and sled drags would help.
[quote]PancakeOfDoom wrote:
Drag a sled/prowler, then drag it some more, and then drag more when you’re tired. weighted vest work is a good idea, sledgehammer I don’t know… when I tested for ventilation we had to open a steel door over our head with a pole attached to simulate it. It wasn’t heavy but it got heavy really quick, I don’t think sledgehammer and tire work would transition as well, maybe kettle bell swings.
I generally never recommend this just because I really don’t do it… but crossfit style workouts might be your best bet. Obviously being strong is good and all, but I’d work in an all out burner of a workout 2x week. I was in decent shape for my test and I was gassed afterwards, running didn’t help, I’d imagine doing tons of circuit/complex work and sled drags would help.[/quote]
Well, I’ve seen both in some tests. The roof ventilation being the sledge and the hook used to simulate pulling down ceilings. For Chicago in the past for the ceiling pulling I think you had to pull down like 6 times with 40 or 50 pounds of force then raise the door pushing with like 60 or 70 pounds so many times.
[quote]bdocksaints75 wrote:
I would throw in some sprints at the end maybe once a week[/quote]
Yes, I would like add hill sprints when we warm up here in NW ohio. Would it even be helpful if I did farmers one week then sprints the next? Or should I just do hill sprints period
[quote]bdocksaints75 wrote:
I would throw in some sprints at the end maybe once a week[/quote]
Yes, I would like add hill sprints when we warm up here in NW ohio. Would it even be helpful if I did farmers one week then sprints the next? Or should I just do hill sprints period[/quote]
You could do either or both I just like doing sprints because for me they really condition my legs and lungs, and although physically hard sprints are easy to do and it doesn’t take long.
[quote]bdocksaints75 wrote:
I would throw in some sprints at the end maybe once a week[/quote]
Yes, I would like add hill sprints when we warm up here in NW ohio. Would it even be helpful if I did farmers one week then sprints the next? Or should I just do hill sprints period[/quote]
You could do either or both I just like doing sprints because for me they really condition my legs and lungs, and although physically hard sprints are easy to do and it doesn’t take long. [/quote]
Ok, thanks man.
And anyone here ever made their own sandbags? I’ve been looking at making a few from 50lbs up to 170lbs. I can carry these up and down stair for some good fun
[quote]Young33 wrote:
And anyone here ever made their own sandbags? I’ve been looking at making a few from 50lbs up to 170lbs. I can carry these up and down stair for some good fun[/quote]
I have. I made it 5 years ago and its still solid. Although I don’t use it much. All you need to buy heavy duty 5 mil contractor trash bags, a military style duffel bag (smallest option), the sand, and pull ties. I put 3 of the bags within each other and then put the sand in the inner bag. Then I tied off the top and stuffed it in the military bag and that was all. Just make sure the military bag is tied really solid as well.
You’re on track with farmers and weighted stair climbs. Sled drags (forwards n backwards) will simulate hose drags n dummy drags. Sled worked helped a ton on my last test. For 5/3/1, really any variation will work. I’d stay away from any BBB leading up to your test, SST sounds good at this time. Good luck.
[quote]Young33 wrote:
And anyone here ever made their own sandbags? I’ve been looking at making a few from 50lbs up to 170lbs. I can carry these up and down stair for some good fun[/quote]
I have. I made it 5 years ago and its still solid. Although I don’t use it much. All you need to buy heavy duty 5 mil contractor trash bags, a military style duffel bag (smallest option), the sand, and pull ties. I put 3 of the bags within each other and then put the sand in the inner bag. Then I tied off the top and stuffed it in the military bag and that was all. Just make sure the military bag is tied really solid as well.
[/quote]
That’s awesome . How much are the duffels? And I have a military surplus store around here so that’ll be easy to get too.
[quote]crj5 wrote:
You’re on track with farmers and weighted stair climbs. Sled drags (forwards n backwards) will simulate hose drags n dummy drags. Sled worked helped a ton on my last test. For 5/3/1, really any variation will work. I’d stay away from any BBB leading up to your test, SST sounds good at this time. Good luck. [/quote]
I’m thinking for the sled I’ll get some tires to drag around. I could fill some car tires with cement or get tractor tires. And a lot of the tests, at least. What I’ve taken prohibit running, because there is in running on a fire scene. But it might be separately.
Also, I climbed up and down 9 stories today with my 40lb vest on, and wow that trashed my legs and right after I dumped the vest I did a sprint up to the ninth floor to finish off. It was awesome. And for reference of the vest weight compared to me, I’m 5’5" 160lbs
[quote]Young33 wrote:
And anyone here ever made their own sandbags? I’ve been looking at making a few from 50lbs up to 170lbs. I can carry these up and down stair for some good fun[/quote]
I have. I made it 5 years ago and its still solid. Although I don’t use it much. All you need to buy heavy duty 5 mil contractor trash bags, a military style duffel bag (smallest option), the sand, and pull ties. I put 3 of the bags within each other and then put the sand in the inner bag. Then I tied off the top and stuffed it in the military bag and that was all. Just make sure the military bag is tied really solid as well.
[/quote]
That’s awesome . How much are the duffels? And I have a military surplus store around here so that’ll be easy to get too.[/quote]
I honestly don’t remember. Yeah I’m sure they’ll have what you need at the surplus store.
I don’t really use it much any more but I can see it being an excellent tool for a fireman. Just carrying it for time is an awesome exercise.
Kettlebells would benefit you greatly. I am a firefighter and i also powerlift. I like to do cardio to stay in “fighting” shape for the job and the kettlebell is the single best method/piece of equipment i’ve found to accomplish the conditioning goal while not taking away from my strength work. Try to add two kb workouts a week and keep up with the 5/3/1 training and you will be set. Check out the viking warrior kb protocol book.
[quote]paperback36 wrote:
Kettlebells would benefit you greatly. I am a firefighter and i also powerlift. I like to do cardio to stay in “fighting” shape for the job and the kettlebell is the single best method/piece of equipment i’ve found to accomplish the conditioning goal while not taking away from my strength work. Try to add two kb workouts a week and keep up with the 5/3/1 training and you will be set. Check out the viking warrior kb protocol book. [/quote]
that is unfortunate but many of the KB movements can be done with dumbbells. A steady diet of swings and snatches with DB will suffice. If you wanna give it a shot shoot me a message i can give u a few good KB protocols.
It looks like for CFD they have changed over to the standard CPAT due to legal requirements.
The only hard part of the CPAT is the first 3:00, I would suggest you find a step mill and work at being able to maintain the pace. From what I remember of doing it that was the part most struggled with. It goes against all the cardio rules you’re used to (steady state) but if your prepped going in to the 60 steps per minute without holding onto the rails it will help.
Toledo doesn’t look like they have had to step up to the current standard yet (or been able to afford to).