BEAT THE CPAT part #1 THE WORKOUT

12 MINUTE AT HOME WORKOUTS

17 Feb 201618:10

EducationalLearning

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TLDRThe 'Beat the C Pad' workout is a four-week program designed to prepare for the firefighter candidate physical ability test. It includes eight high-intensity exercises like box steps, dumbbell rows, equipment carry, and kettlebell swings, each longer than the actual test to build stamina and muscle strength. Tom Stroup, a five-time world champion, emphasizes proper form and pacing to ensure readiness for the real test.

Takeaways

🏋️‍♂️ The C Pat workout is designed to prepare individuals for the firefighter candidate physical ability test, focusing on strength, stamina, and mindset.
🏃‍♂️ The workout consists of eight exercises that mimic the obstacles of the actual C Pat test, with the goal of making the test seem easier when taken.
📚 It is recommended to follow along with a video for guidance, but a written form of the workout is also provided for reference.
🏅 Tom Stroup, a five-time world champion and record holder in SWAT obstacle courses, created the workout with the specific aim of helping pass the C Pat test.
📦 Equipment needed includes a weighted bag, kettlebell, dumbbells, a padded mat, and a sturdy box.
🔄 The workout program is four weeks long with a one-day break between each session and a two-day break after the practice test.
🕒 Exercise durations are longer and more intense than the actual test to build endurance, but the time limits should not be adjusted.
🏋️‍♀️ Proper form is crucial, especially for exercises like the box step, to strengthen muscles and improve cardio conditioning.
🚶‍♂️ The equipment carry exercise involves walking with heavy items, emphasizing the importance of maintaining form and pace.
🤸‍♂️ Exercises like the standing dumbbell press and kettlebell swing are designed to simulate specific movements in the C Pat test, such as ladder raises and sledgehammer swings.
🔄 The workout emphasizes the importance of pacing and not stopping the clock, even if resting, to build stamina and prepare for the timed nature of the test.

Q & A

What is the main purpose of the C Pat workout program?
-The main purpose of the C Pat workout program is to help participants pass the Candidate Physical Ability (C Pat) test by strengthening their muscles, increasing their stamina, and creating a positive mindset.
Who is Tom Stroup and what is his connection to the C Pat workout?
-Tom Stroup is a five-time world champion in SWAT international competitions and holds the current record for running the SWAT obstacle course more consecutive times than anyone. He created the C Pat workout with the goal of helping others pass the C Pat test.
How long is the C Pat workout program recommended to be?
-The C Pat workout program is designed to be four weeks long, but it can be repeated as often as necessary.
What is the significance of the time limit in the C Pat workout exercises?
-The time limit in the C Pat workout exercises is crucial as it helps improve stamina and ensures that participants can complete the exercises within the required time during the actual C Pat test.
What equipment is needed for the C Pat workout?
-The equipment needed for the C Pat workout includes a weighted bag with backpack style straps, a kettlebell, two dumbbells, a padded mat, and a sturdy box.
What is the first exercise in the C Pat workout and how long does it last?
-The first exercise in the C Pat workout is called a box step, and it lasts for three minutes.
How should participants adjust the intensity of the exercises in the C Pat workout?
-Participants can adjust the intensity of the exercises based on their fitness level, but they should not adjust the times, even if they have to stop and rest while the clock is still ticking.
What is the purpose of the equipment carry exercise in the C Pat workout?
-The equipment carry exercise is designed to simulate carrying heavy equipment over a distance, which is a part of the actual C Pat test.
How long is the kettlebell swing exercise in the C Pat workout?
-The kettlebell swing exercise in the C Pat workout is performed for 90 seconds.
What is the significance of maintaining proper form during the C Pat workout?
-Maintaining proper form during the C Pat workout is important to ensure that the muscles are strengthened effectively and to prevent injuries. It also helps in improving cardio conditioning.
What advice does Tom Stroup give for staying motivated and focused during the C Pat workout?
-Tom Stroup advises participants to stay focused, keep their eye on the prize, and remember that the goal is to improve every time they perform the workout.

Outlines

00:00

🏋️‍♂️ Introduction to the C Pat Workout

This paragraph introduces the C Pat workout program, designed to prepare individuals for the firefighter candidate physical ability test. Tom Stroup, a five-time world champion in SWAT international competitions, presents the workout as an obstacle course with eight exercises. The goal is to strengthen muscles, increase stamina, and foster a positive mindset. The exercises are more intense and longer than the actual test to ensure that the test feels easier. Participants are encouraged to adjust the intensity based on their fitness level but must adhere to the time limits. Equipment needed includes a weighted bag, kettlebell, dumbbells, a padded mat, and a sturdy box. The program is four weeks long with specific rest days and a practice test.

05:02

🏃‍♂️ Starting the C Pat Workout with Box Steps

The first exercise in the C Pat workout is the box step, which lasts for three minutes. Participants need a weighted sandbag and a sturdy box. The exercise involves a ladder technique where the number of steps and squats increases with each repetition. The goal is to keep the sandbag on throughout the exercise, simulating the 75-pound weight requirement in the actual test. Proper form is emphasized to strengthen muscles and increase cardio conditioning. The speaker uses a 55-pound sandbag and advises maintaining hands by the side, as touching the machine is not allowed during the test.

10:04

🏋️‍♀️ Continuing with Dumbbell Rows and Equipment Carry

The second exercise consists of alternating between standing and dumbbell rows, each done for 45 seconds. The focus is on maintaining proper form and stamina. The third exercise is the equipment carry, where participants carry something weighing at least 30 pounds in each hand for 150 feet. The emphasis is on walking fast with the weight held high. The speaker suggests using water cans and advises against running during this exercise. Mental preparation is also highlighted as crucial for the test.

15:13

🤸‍♂️ Advanced Exercises: Kettlebell Swings and Push-Ups

Exercise five involves a one-minute kettlebell swing, simulating the 10-pound sledgehammer swing in the test. The focus is on full torso rotation and core strengthening. Exercise six is a 90-second hand release push-up, broken into 15-second increments. The goal is to perform as many as possible while maintaining proper form. Exercise seven is a squat-reverse lunge, emphasizing leg strength and proper form. The final exercise, exercise eight, is a 90-second kettlebell swing, which requires control and momentum. The speaker advises starting light and gradually increasing intensity.

Mindmap

Keywords

💡C Pat

C Pat stands for Candidate Physical Ability Test, which is a fitness test for firefighter candidates. It is a crucial part of the selection process to ensure that candidates have the physical capabilities required for the job. In the video, the C Pat workout is designed to help individuals prepare for this test by simulating the physical demands and challenges they might face.

💡Obstacle Course

An obstacle course is a series of physical challenges designed to test one's strength, agility, and endurance. In the context of the video, the C Pat workout is likened to an obstacle course, with eight exercises that mimic the challenges faced during the actual C Pat test. This analogy helps to mentally prepare the trainee for the rigors of the test.

💡Stamina

Stamina refers to the ability to sustain prolonged physical or mental effort. The video emphasizes the importance of stamina in the C Pat workout, as the exercises are designed to be longer in duration and higher in intensity than the actual test. This helps to build endurance, which is critical for passing the test.

💡Box Step

The box step is the first exercise in the C Pat workout, which involves stepping up onto a box with a weighted sandbag. It is a test of lower body strength and cardiovascular endurance. The script mentions using a 'ladder technique' to increase the number of steps and squats, simulating the stair step test in the actual C Pat.

💡Equipment Carry

Equipment carry is an exercise that simulates carrying heavy gear, such as a hose or equipment, over a distance. In the video, the exercise involves walking 150 feet with a weight in each hand, mimicking the physical demands of carrying equipment during firefighting operations.

💡Dumbbell

A dumbbell is a piece of exercise equipment used for weight training. In the video, dumbbells are used in several exercises, such as the standing dumbbell press and squat-reverse lunge, to build strength in the upper body and legs, which is essential for the physical tasks required in firefighting.

💡Kettlebell

A kettlebell is a type of weightlifting equipment that resembles a cannonball with a handle. The video script mentions using a kettlebell for a swinging motion, which is meant to simulate the action of swinging a sledgehammer in the C Pat test. This exercise helps to develop core strength and coordination.

💡Sledgehammer Swing

The sledgehammer swing is an exercise that mimics the action of swinging a sledgehammer, which is part of the C Pat test. The video script describes using a kettlebell to simulate this action, emphasizing the importance of full torso rotation to strengthen the core.

💡Hand Release Push-ups

Hand release push-ups are a variation of the standard push-up that involves releasing the hands from the ground at the bottom of the movement. This exercise is included in the video to challenge the trainee's upper body strength and endurance, preparing them for the physical demands of the C Pat test.

💡Spiders

Spiders, in the context of the video, refer to a type of push-up that involves moving forward with one hand at a time, resembling the movement of a spider. This exercise is part of the hand release push-up routine and is designed to challenge the trainee's core strength and coordination.

💡PWR Training

PWR Training is mentioned in the video as a resource for additional workouts and information. It is likely a fitness program or platform designed to support individuals in their physical training, particularly for those preparing for the C Pat test.

Highlights

Welcome to the C Pat workout, a four-week program designed to prepare for the firefighter candidate physical ability test.

The workout consists of eight obstacles to be completed in under 10 minutes and 20 seconds.

Tom Stroup, a five-time world champion in SWAT international competitions, created the workout with the goal of helping pass the C Pat test.

The exercises are designed to be longer in duration and higher in intensity than the actual test to build stamina and a positive mindset.

Participants should adjust the intensity of exercises based on their fitness level but maintain the time limits.

The workout requires equipment such as a weighted bag, kettlebell, dumbbells, a padded mat, and a sturdy box.

The program is four weeks long with a one-day break between workouts and a two-day break after the practice test.

The first exercise, box step, involves stepping up onto a box with a weighted sandbag for three minutes.

Proper form is crucial, especially in keeping hands down by the side during the box step.

Exercise 2 combines standing and dumbbell rows, emphasizing the importance of continuous movement to build stamina.

Equipment carry involves walking 150 feet with at least 30 pounds in each hand, focusing on maintaining form and pace.

Standing dumbbell press is performed with heavy weights to simulate ladder raises and extensions.

Exercise 5 uses a kettlebell or dumbbell for a side-to-side movement, simulating a sledgehammer swing.

Hand release push-ups and spiders are performed in 15-second increments to challenge the core and upper body.

Squat-a-reverse lunge focuses on strengthening the quads and legs, preparing for pulling a 165-pound mannequin.

Kettlebell swings are performed for 90 seconds, emphasizing a controlled movement and core engagement.

The workout aims to be more challenging than the actual test, making the test seem easier when taken.

For more workouts and information, visit PWR training's website or YouTube channel.

Transcripts

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BEAT THE CPAT part #1 THE WORKOUT

Takeaways

Q & A

What is the main purpose of the C Pat workout program?

Who is Tom Stroup and what is his connection to the C Pat workout?

How long is the C Pat workout program recommended to be?

What is the significance of the time limit in the C Pat workout exercises?

What equipment is needed for the C Pat workout?

What is the first exercise in the C Pat workout and how long does it last?

How should participants adjust the intensity of the exercises in the C Pat workout?

What is the purpose of the equipment carry exercise in the C Pat workout?

How long is the kettlebell swing exercise in the C Pat workout?

What is the significance of maintaining proper form during the C Pat workout?

What advice does Tom Stroup give for staying motivated and focused during the C Pat workout?