CPAT Stair Climb: How to Train
The CPAT (Candidate Physical Ability Test) stair climb is one of the most commonly failed portions of the test. Here’s how to train effectively to excel:
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1. Understand the CPAT Stair Climb Requirements
The CPAT stair climb requires candidates to wear a weighted vest (50 lbs.) plus two 12.5 pound sand bags on their shoulders. The candidate then climbs a StairMaster (stair machine) for 3 minutes at a rate of 60 steps per minute.
2. Simulate the Test Environment
The number one way to train for the stair climb… Is to DO THE STAIR CLIMB. Get 75 pounds on shoulders and walk on a stair climber for 3 minutes at a 60 steps per minute pace. If you can’t accomplish that, you need to train. Start with no weight and a slower speed. Slowly increase weight and speed until you reach the CPAT standard.
3. Building Leg Strength
Focus on exercises that target the major muscle groups in the lower body—quads, hamstrings, glutes, and calves.
Squats: Bodyweight, barbell, or dumbbell squats help build overall leg strength.
Lunges: Walking lunges and reverse lunges will improve your balance and stability.
Step-ups: Step onto a bench or box, mimicking the stair climb motion. Use dumbbells for added resistance.
Deadlifts: Strengthen your posterior chain, especially the glutes and hamstrings.
4. Improve Cardiovascular Endurance
Train your cardiovascular system to handle the sustained effort required.
Interval Training: High-intensity interval training (HIIT) using stairs, a stepmill, or even a treadmill can boost cardiovascular endurance. Try alternating between periods of intense effort and recovery.
Steady-State Cardio: Incorporate longer, steady-state cardio workouts such as running, cycling, or swimming to improve overall aerobic capacity.
5. Train with Weight
Since the CPAT requires wearing a weighted vest, training with weight only makes sense to prepare your body for the additional load.
Weighted Vest Walks: Start by walking with a weighted vest to get your body used to the extra load.
Weighted Stair Climbs: If you have access to stairs or a stepmill, practice climbing with a weighted vest. Gradually increase the weight as you progress.
6. Work on Core Stability
A strong core will help you maintain balance during the stair climb. Core exercises also support the lower back, which is important when carrying extra weight.
Planks: Front and side planks strengthen the core stabilizers.
Russian Twists: Improve rotational strength in the core.
Leg Raises: Strengthen your lower abdominal muscles to stabilize the pelvis during climbing.
Sample Training Plan:
Day 1: Strength training (Squats, deadlifts, step-ups) + 20 minutes steady-state cardio (jogging or cycling)
Day 2: Interval training (HIIT stair climbs or sprints) + core workout
Day 3: Weighted stair climbs (vest or dumbbells) + 30 minutes of low-intensity cardio (stationary bike, run, etc.)
Day 4: Rest or light activity (walking or stretching)
Day 5: Leg strength workout + interval training (60-second stair climb intervals)
Day 6: Long stair climber session (30-60 minutes) no weight
Day 7: Rest
Key Takeaways
Consistency is essential. Incorporate stair climbs and weighted exercises into your routine several times a week.
Progressive Overload: Gradually increase the intensity by adding weight or extending the duration of your workouts.
Rest and Recover: Give your muscles time to recover to avoid injury and burnout.
Training for the CPAT stair climb takes dedication, but by focusing on strength, endurance, and mental toughness, you’ll be well-prepared to pass the test and excel as a firefighter.
