Preparing for the CPAT? Don't let common mistakes hold you back! This guide covers expert CPAT test tips, energy-saving strategies, and training techniques to improve your performance. Learn how to master the stair climb, optimize your breathing, and conserve energy to pass on your first try. Train smarter and dominate the CPAT!

You missed a training session, and now you feel like junk. Maybe you feel like you failed somehow. As a coach, I see and hear this all the time. My advice? Don’t stress over a single missed session.

Q: What are the best workouts for firefighter strength and endurance?

Focus on functional strength, cardio endurance, and flexibility. Deadlifts, squats, and high-intensity intervals are highly effective.

Q: How can firefighters improve endurance?

Incorporate high-intensity interval training (HIIT) and stair climbing for job-specific conditioning.

Q: How often should firefighters work out?

Aim for a balanced workout routine of 4-5 days per week, covering strength, cardio, and flexibility.

The CPAT (Candidate Physical Ability Test) stair climb is one of the most commonly failed parts of the test. Here’s how to train effectively to excel at the CPAT stair climb.

Endurance isn’t just about how long you can last; it’s about maintaining peak performance throughout prolonged, grueling situations. We’ll break down how you can build the endurance necessary to thrive on the job.

A goal of 1 pound of fat loss per week is solid. If you’re over 200 pounds it may be closer to 1.5-2 pounds per week. The more drastic the weight loss the harder it is to maintain. So start small.

In 1 year at 1 pound per week you’d be down ~50 pounds, which (if needed) is a MASSIVE improvement on how you look and feel.

This nutrition advice is for firefighters who don’t know where to begin. We think nutrition advice is typically so vague or complicated as to be useless for most firefighters trying to just get started eating better.

Sleep is fundamentally important for everything that matters to us. It shapes our mood, how patient we are with our families, and our overall mental health, influencing our risk of depression and anxiety. It impacts our hormone levels, body fat, and performance in various areas—both in the gym and in the bedroom. The less sleep we get the worse we treat ourselves and others.