I will really appreciate if someone can help with some chart, board, program of physical exercises for a Physical test for become a Volunteer Firefighter.
I´d hear that some depts use some warm up and proper crossfit exercises as part of the test.
Any help would be gladly welcome.
Thanks Brothers & Sisters
Guayaquil Fire Dept.
Hello Cesar, are you looking for a fitness program to help you pass a physical test or a way to test individuals?
Fire Tests a lot of times can consist of timed fire related duties like the CPAT or a combination of general physical tests like the number of push-ups and/or sit-ups in 2 minutes, a 1.5 mile run, pull-ups, prone plank for time, etc....
As far as a program to get you going to train for the test...I've had a lot of people get "fit for duty" following my FireRescueFitness.com 29-day Quickstart Program. You can get the program as well as eating guidelines HERE (for FREE).
Hope this helps,
Crossfit is more like a fitness program which has elments based on powerlifting, gymnastics, running and functional movements. Using the Crossfit approach can make someone a very fit person. Just doing basic crossfit execrsises is better than just coventional weightlifting. Crossfit allows an individual to modify a routine based on what you want to accomplish. The sky is the limit with Crossfit that's why I like it. However, if the goals is to pass a physical agility exam like CPAT or BITTLE, you should research what is required and develop a routine to help you build the muscle memory and stamina to pass these types of physical agilities. For example, If the test requires to pull a charged hoseline, develop an exrecise that uses the muscles for that exact movement. The other item you need to think about is proper diet and rest. Without proper diet and rest you can never really achieve max fitness level. The important thing is to make fitness important in your life. Make it a routine so that when you miss a day you feel guilty.
My best suggestion is to practice activities that most resemble the actual drills that you'll be performing. You can find a bunch of firefighter physical training resources online.