ไม่สามารถเล่นวิดีโอนี้
ขออภัยในความไม่สะดวก
9 Tips to Improve Your CPAT Time
ฝัง
- เผยแพร่เมื่อ 13 ส.ค. 2024
- Have you taken the Firefighter CPAT test and not been able to finish in time? Are you taking the test for the first time and want to make sure you're fully prepared? In this video I share 9 tips that helped me to finish the CPAT test in less than 7 minutes (well, one of them I didn't follow, but it will help you pass on your first attempt).
Workout equipment to help you prepare for the CPAT:
50 lb. Weighted Vest: amzn.to/3n0jxk9
10 lb. Weighted Exercise Ball: amzn.to/3xbsbB1
Pull-up Bar: amzn.to/3ejZHMy
(sponsored)
Tools used to film this video:
Camera: amzn.to/3svNxVV
Lens: amzn.to/3xbLpGo
While some of this video was filmed at Rocky Ridge Fire Department, I currently do not have any affiliation with them.
0:00 Introduction
0:10 Use handrails during warm-up
0:43 Don't run during hose drag
1:03 Use core muscles for hose pull
1:13 Practice pulling equipment from tool cabinet
1:48 Use upper body weight for ladder extension
2:01 Hit wall breach simulator dead center
2:13 Familiarize yourself with the maze
2:24 Use short, choppy steps for victim rescue
2:38 Utilize rest periods between events
Tools used to film this video:
Canon EOS R: amzn.to/3490i04
Sigma 35mm f1.4 ART: amzn.to/312wwbp
DJI Ronin S: amzn.to/311tQuP
GoPro Hero 8 Black: amzn.to/312woZt
IAFF CPAT Manual:
www.iaff.org/w...
One of the tips I used that I saw a long time ago in the search tunnel is to stay to the right side of the tunnel to help guide you. You’d be surprised how the tunnel can set in a little bit of panic and elevate your heart rate. I took it nice and easy and used that time to help catch my breath
Made it easier to charge through the dummy drag
Also use your body weight on the ceiling breach to push and pull the pike
Just some tips I wanted to throw in. Good luck to anyone taking the test and reading this and keep training. The academy is going to kick your ass no matter how good your cpat time is
Thanks for the extra tips!
Thanks, I take my first cpat in a month. I spray Insecticides on people yards currently and the backpack is around 60lbs that I carry so I am somewhat in shape. Any suggestions on what I should be doing to prepare physically for this. I am jogging 3 times a week for 30 minutes, doing 20 sit ups and 20 pushups so far. I am surprisingly nervous for no reason.
Thank you for this advice. I took the CPAT today using your advice to not run during the hose drag, as I was exhausted for the victim rescue previously. Made up a minute from my previous attempt and passed.
That’s great! I know it seems counterintuitive not to run, but I’ve seen too many people be burned out by running and not able to finish.
Passed my CPAT using these tips. My arms nor my legs were burnt out at all.. Still had my power once making it to the rescue portion.. Thanks Karry💯
That's awesome! Glad to hear I was able to help!
My brother Karry!!!! Bro God bless you man! I took my CPAT test for the Detroit Fire Department and thank God I passed on my first try. I’m only 5’5 and 120 but I had motivation and your tips were extremely helpful. Thank again brother and I wish you the best!
That’s great that you were able to pass on the first try! Glad to be able to help!
Yea same! I’m 5”3 and 128 and I passed the first time with the help of these tips! Thank you. I have to do it again for another department and hopefully I’m as successful as the last! Thanks again
I am exactly this height and weight, I have hope 😭😹😹😹
Dude these tips can save you precious seconds that’s the difference between a pass or fail. Thank you so much!!
Glad that it was helpful!
I was 8 seconds over my 2nd attempt at the CPAT vastly improved from my 1st try, I ran through the hose drag but I had gotten a warning accidentally stepping out of the box on the halyard ladder raise so I think i unintentionally started to slow down, retesting tomorrow! So I’m hoping I can briskly walk through every efficiently thank you for the tips !
Good luck! That’s gotta be so disappointing being 8 seconds over, but now you’ll do better at keeping your mind focused to be able to pass this next time! Use the brisk walk between events to focus on the next obstacle and how to most efficiently complete it…while taking deep breaths.
@@KarryJones passed!! With a 9:56 I appreciate it! We’ll have another testing measure in 2 months I’ll see if I can beat it again !
Just passed my cpat about 10 minutes ago with an 8:15. Your tips really helped me, thank you
That's great! I'm glad I was able to help!
Very appreciate of your advice! Walking through the hose drag helped me recover after the stair master a lot
You’re welcome! I used to proctor CPAT and very frequently saw people make the mistake of trying to run with the hose, then not be able to complete the test because they didn’t have enough energy left at the victim drag. Just because you’re allowed to run doesn’t mean you should!
@@KarryJones I've done two practice test, failed the first and passed the second. Now I'm taking the actual test in 6 days. I look forward to crushing it. Thanks again!
@@KarryJones wouldn’t walking waste more time?
Like I said in the video, if you feel great when you come off of the stairs, you are allowed to run. But, I've seen too many people push themselves too far by running on the hose drag, then not be able to complete the test within the time limit due to exhaustion. You would only gain a few seconds by running with the hose, but you're likely to lose that time later due to slower performance.
If your goal is simply passing the test, there is absolutely no reason to run. There is ample time to complete the test without running. If you're trying to get a really good time, running may help you be just a little bit faster.
@@KarryJones alright thanks man! Appreciate your advice🙏🏼
Actually listened to you’re advice after I failed the first time. Took it again today and passed with over a minute to spare
That’s great! Glad to be able to help!
Thanks for the advice! I didn’t run for the hose drag because the stair master whooped my butt and it was about 100 outside(CPAT was fully exposed to sun except stair master). I also used my core to pull the hose back to me which helped save my arms for the end. All in all this video was crucial to my success. I’m 260 6’3” and not in the best shape but cardio shape is actually pretty good. It was an exhausting 9 mins(finish time).
You’re welcome! Glad to be able to help out! That’s great that you were able to finish with more than a minute left.
Hey man I just want thank you. These tips really helped a lot, I passed my cpat at 9:53. I Really appreciate it
That’s great! You’re welcome!
I have mine this coming Thursday. I’m so grateful for this chance. I wanna kill it the first time! This is definitely a good video to watch. Getting me pumped up!
Good luck taking it tomorrow! The most important thing to remember is don’t give up! There will be points in the test that you’re tired and don’t want to keep going. The CPAT isn’t just a physical test, it also tests your mental endurance. Just keep pushing on and you’ll do just fine!
How did it go? I’m 18 and going to try and become a firefighter when ever the test opens back up
Thank you took it blindly the other day and barely failed the last module I feel more confident taking it tomorrow
Glad to be able to help! How'd the retest go?
Thank you for this video bro! Watch it back to back
right before my cpat and passed my first time through with 1:47 left
Glad to be able to help!
I'm so glad I found this channel.
Thanks for your support!
I have one coming soon great content will help me.
Thanks, glad I could help!
Can’t thank you enough for the tips, passed my cpat test first try with this advice!
Glad to be able to help!
Thanks...itll be my second time in this process.
This channel will be big soon
Thank you, and good luck! Remember, while it is a physical test, it’s definitely a mental test as well. You have to want it bad enough to be able to finish in the time limit.
great info brother take cpat orientation tomorrow going to kill it. thanks for the hose drag tip
Glad to be able to help! Good luck on your test!
Thanks for this advice the first time I took my Cpat I off probably 20 seconds the tire took most of my time everything else I was fine with. I also noticed my legs more weaker after the stair master but I'm working on that more too hopefully I pass my second time around.
Glad to help! Good luck on your next attempt!
I’m retesting next week and I’m going to try using the hand rails during the 20 second warmup. I didn’t think it would help as much so that’s why I never done it.
While the CPAT manual prohibits bearing weight on the handrails during the test, it doesn't specifically address doing so during the warm-up. So, it's technically allowed (but may still be considered a gray area) to lock your elbows during the warm up to save a little energy before the timed portion of the stairs begins. Here's the manual if you'd like to read it for yourself, the stair section is on page 16 & 17: www.iaff.org/wp-content/uploads/2019/04/CPAT-2nd-Edition.pdf
Awesome tips man.
Thanks!
Thanks my main man, very helpful !
Glad to help!
My problem is balance on the stairclimber … taken it twice and failed twice because of balance
Is there a place that you can go to to practice on a step mill? If so, try looking in different places while walking. You don’t have to have a weighted vest on, although it would be helpful.
But, if you’re used to looking down at your feet, try looking straight ahead, or at the step mill display, etc. A lot of people I’ve seen who have trouble with balance/cadence on the step mill are staring straight down with their neck bent over. This seems to throw off the equilibrium in their ears and watching the stairs only seems to amplify it.
The stair climb portion of CPAT is the easiest event to practice, since many gyms have step mills. If you can practice on a StairMaster step mill, the CPAT sequence is (arrow) up, 91, enter. That starts 20 seconds of 50/min then 3 minutes of 60/min. Use the first 20 seconds with the handrails to get set in with your pace, and anticipate going slightly faster when the timed portion kicks in. Then, while you’re focusing on something ahead of you, just get in a rhythm and don’t look down at your feet.
Hope that helps!
With that voice you should be reading bedtime stories!!! Thanks for the tips
Haha, I've had several people tell me that I should be on the radio. But I like being a firefighter more...
@@KarryJones Yeah being on radio can be boring. Nothing beats the adrenaline rush of fighting fire
Any tips for preparing? I have only 6 days to prep for my CPAT. I'm 53 and not in shape. I can do the stairmaster with the weighted vest, but barely...
Here’s some exercises to work on some of the movements in CPAT: th-cam.com/video/lc2oERN4x7Q/w-d-xo.html
What about the last station ceiling breach and pulling??
That was last station where I stoped . I didn’t feel my hands anymore (((
By that point, you just have to use whatever strength you have left. You can somewhat use your legs to push up if you brace your arms against your body and then use your body weight to pull the other part down. But nothing will work well at that point if you don’t have any grip strength left.
I’m actually gonna go to rocky ridge to do my CPAT
Great! Good luck!
If you haven’t watched it already, I have another video on my channel walking through each of the events with Chief Baker who is in charge of the CPAT program at Rocky Ridge: th-cam.com/video/x2RgfYyJi4A/w-d-xo.html
Hey Karry, good videos. I haven't watched much but good advice from what I've seen. What's your fire fighting background?
Thanks. I started out as a volunteer, became a paramedic, was able to get a little more than 2 years of industrial firefighting experience, now have been a paid firefighter for an additional 5 years.
@@KarryJones Good for you. What city or state are you in? Your department busy?
Thank you for sharing these tips. I look forward to seeing your workout video. I haven’t been able to finish within the time allowed. A few things I noticed is that during the forcible entry station, you were closer to the target and choke up on holding the sledgehammer. I have taken the standard approach, standing about a good foot away, swinging at the target. I get it in about 12-15 hits. Would it be wiser to strike the target the way you showed? seems like it uses less energy. But my only concern is that is may take me a little bit longer to complete. Thoughts?
You're welcome! It sounds like you're referring to my "what not to do" clip by standing close to the station and choking up on the sledgehammer. You can see where I stand and how I hold the sledgehammer here: th-cam.com/video/2E6ClY7Gsmk/w-d-xo.html. I feel like you should involve your whole upper body in swinging the sledgehammer, but it should be primarily your arms to be able to get the maximum force out of each hit.
Does any of the cpat test require you to drag the dummy walking backwards? During my police officer test we were required to drag the dummy while walking back we were not allowed to drag it with one hand like this video shows.
No, you’re allowed to drag it any way you want as long as you’re holding on to at least one of the handles.
im taking the cpat practice test in a couple days, real thing in march, whats like a good time if im doing everything efficiently?
Since CPAT is a pass/fail test, as long as you’re completing it within the time limit (preferably with a little time left on the clock) during practice, you should be fine for the real thing. The practice test will definitely tell you which areas you need to work on, too!
Thanks for the tips, I used some when I passed my test yesterday. The next step is the polygraph, which is still 1-2 months away. How would you recommend using this down time in order to prepare for firefighting/fire academy? Is there anything I can do now in terms or studying or certifications that would help me later?
Congratulations on passing! It sounds like your hiring process is a bit different than what I went through, but I would say make sure you're staying in shape (mainly cardio). Also, it wouldn't hurt to find out which book you'll be using for the academy and get familiar with it. But, most (Alabama) fire college classes I've taken don't require much studying as long as you pay attention and follow along in class. So getting in the best physical shape you can will be the best use of this time.
How heavy is the dummy for the drag carry?
165 lbs
Can you do tips for the massachusetts civil service?
I haven't ever done the Massachusetts Civil Service test, so I don't feel qualified to make a video on tips for it...
The only things I could point out after watching the walk through video posted by the Massachusetts Human Resources Division (masshrd) are to utilize the handrail when ascending and descending the stairs (and probably to place the hose bundle and carry the tools with your left shoulder/arm to be able to use your right hand to grab the handrail), to use body weight when pulling the last bit of rope on the ladder raise and during the ceiling pull, and just to focus on specific techniques to be able to perform each event in the most efficient way possible.
@@KarryJones I greatly appreciate you taking the time and effort to reply
Should I touch the rails on the 20 second warmup period on the stair climb
While the CPAT manual prohibits bearing weight on the handrails during the test, it doesn't specifically address doing so during the warm-up. So, it's technically allowed (but may still be considered a gray area) to lock your elbows during the warm up to save a little energy before the timed portion of the stairs begins. Here's the manual if you'd like to read it for yourself, the stair section is on page 16 & 17: www.iaff.org/wp-content/uploads/2019/04/CPAT-2nd-Edition.pdf
I have mine coming in two weeks!!!! I’m so nervous!! The only thing that messes up my time is the ceiling breach, I have no idea how to overcome that and just keep going, the end messes me up so bad. Currently sitting at 10 mins 25 sec, need a whole entire minute to drastically improve my time!!!!!
If you’ve finished in 10min 25sec, that means you only have to shave off 5 seconds to pass… just concentrating on performing each event efficiently and on breathing between events should get you those extra 5 seconds.
Does your testing location allow you to wear your own gloves? The CPAT manual states gloves are to be provided, but doesn’t specifically say that you have to wear their gloves. If you have a pair of gloves that fit well and have a good grip, that would help with the ceiling breach and pull if you have a problem with the pike pole slipping.
@@KarryJones thank you so much for your reply!!! 🙏🏻🙏🏻❤️ maybe I should really try to focus on my breathing like you said!! The gloves they provide are actually really good, and I have a good solid grip throughout the whole CPAT. My main concern honestly is whenever I come to the ceiling breach, I feel absolutely demolished lol. Yesterday I got to the ceiling breach at 8 mins 30 sec. but I somehow finished overtime and it’s crazy cause that’s how many breaks I was taking because I felt like I couldn’t do it. If I can not take any breaks, that would be the best, then I can be confident in passing but I feel like I can’t conquer the ceiling breach 😢 w out breaking at that point.
@@KarryJones thank you so much for your video it really did help me a lot to brush up a few things during my recent practice round!!!
Taking it for my third time tomorrow. Got to the ladder raise and extension today and I let the rope slide through my hands to lower it instead of hand over hand so I failed
Unfortunately letting the rope slide is a failing criteria. Hope all goes well tomorrow!
If you grip the rope with your hand upside down (thumb pointing down) it may give you a little more friction to keep it from sliding. Here's an example of what I'm talking about: th-cam.com/video/n0sUjZ8Abuc/w-d-xo.html
Karry Jones Hopefully I’ll have it together this time. Took my second try to beat the stair stepper. But I got too focused on just moving through the course as fast as I could so I made that mistake
If you can FLING the hose as far as you can when you drop it, there is that much less you have to pull. I would suggest speed walking the hose because running as said is not energy efficient. Be sure to hydrate the DAY before and have some calories in your system that day of testing.
Are you saying to fling the hose when you get to the box before turning around to pull it? I haven't tried it, but I'm not sure that would pull enough hose to be helpful since there's quite a lot of static friction to overcome in addition to the hard 90 degree turn around the barrels. You'd also have to be careful not to lose your balance and step outside the box as that would constitute a warning.
I definitely agree that hydrating the day before and some caloric intake prior to the test is the best way to go!
@@KarryJonesI watched some guy so a lightning fast CPAT and it seemed he was trying to fling the hose away from himself, I do understand your point out the friction but the time he got was something like 6 min 15 seconds and he was maximizing everything possible just like a speed runner on a game.
@phoenix21studios was it inside on a slick concrete floor? If so, I can see how they could probably gain a little advantage doing that. The concrete pad outside at Rocky Ridge is rough and much harder to drag the hose on.
What city did you take it with
Rocky Ridge Fire District hosts CPAT once a month. They post when the next test will be coming up on their Facebook page.
pass or fail. time is irrelevant.
True, your finish time is irrelevant…unless it’s over 10:20. If someone is struggling to finish within the time limit, hopefully these tips will help them pass.
I had my orientation and first practice last Friday (wasn’t expecting to take it that day though, was a little blindsided haha) and I certainly have some work to do. My issues were mainly with stairs, forcible entry, the dummy, the ceiling breach/pull, and overall cardio/endurance.
I’m a smaller person so the entry and dummy definitely felt more daunting. Any tips for technique with the sledgehammer? Felt like it took me *forever* to get it to buzz and I think some of it has to do with my technique. Hammering on it the way I did left me gassed, felt like I wasn’t being efficient with my energy at all.
I’ve been working out in-earnest for about a year now after being a couch potato for most of my younger years, thought I was in halfway decent shape but I definitely have a LOT to work on. Any extra tips and help I can get will be helpful while I’m still preparing!
That’s good that you know exactly what to work on! If you have access to one, I’d highly suggest getting on the stairmaster with a weight vest and walking for way longer than the test requires (10 minutes or longer, if possible). Any training you do for CPAT will help tremendously with recruit school, so going longer/harder than required will definitely pay off in the long run.
As far as the forcible entry simulator, pay attention to hand placement on the sledgehammer and foot placement on the ground. It’s ok to “choke up” on the handle some to have better control, but make sure you’re still swinging it fast enough to let the weight of the head drive the simulator.
If you haven’t watched it yet, I do have a video with some workout ideas targeted at specific CPAT events: th-cam.com/video/lc2oERN4x7Q/w-d-xo.html