CPAT Weight Training Circuit Workout

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Text Box: Muscular Strength/Endurance Program This is a resistance program designed to improve your total body strength and endurance. This is not a bodybuilding or a power-lifting program. It is designed to prepare you specifically for the Candidate Physical Ability Test. If you are not familiar with lifting programs, have any joint pain or feel uncomfortable performing these exercises, you should seek the advice of a professional trainer. This program is designed to be performed three days a week. This means that you will not be lifting 4 days a week. These rest days are just as important as your workout days. A critical mistake made by some applicants is over training when preparing for the Candidate Physical Ability Test. If you feel you are over training, slow down your progression, reduce your overload, and allow for adequate rest between workouts. This workout should follow the previously mentioned warm-up and stretching program. This program is designed to be a circuit workout. Circuit training has been proven to be very effective and an efficient way to improve muscular strength, muscular endurance and cardiovascular endurance. Once you being this workout, you will lift at each station for 10 repetitions and then move onto the next exercise. Rest between exercises should not exceed 30 seconds unless you are experiencing some discomfort. For safety purposes, it is recommended that you lift with a partner and spot each other when necessary.

Text Box: General Safety Tips While Performing Resistance Training
1. Always with a partner 2. Ask for help from an expert if you don't know what you are doing 3. Progress slowly to avoid injuries 4. Never show off by attempting to lift more weight than you normally lift 5. Use proper lifting techniques when lifting weight plates and dumbbells 6. Never drink alcohol or take medications that may cause drowsiness prior to lifting weights 7. Do not lift too quickly, always control the weights 8. Always use strict form. Proper technique is more important than the amount of weight lifted 9. Keep head in a neutral position, looking straight ahead and not upwards or downwards.

Text Box: Training Schedule / Progression Unless you are an experienced weightlifter, it is recommended that you begin by doing one complete cycle through this circuit. After the first week, if you are not still getting muscle soreness 24 to 48 hours after your workouts, you can progress to two cycles through the circuit. After the second week, if you are not still getting muscle soreness 24 to 48 hours after your workouts, you can progress to three cycles through the circuit. Although it is not critical, it is recommended that you follow the exercises in order. If, after progressing to the next level, you feel very sore, you may want to decrease the weights and the number of times you complete the circuit.

Text Box: Seated Leg Press Quadriceps, Hamstrings, Glutes, Calves CPAT Events: Stair Climb, Hose Drag, Ladder Raise, Forcible Entry, Rescue, Ceiling Breach and Pull. Set appropriate weight to overload above muscles but not cause injury / failure. 1. Place feet flat on push platform about shoulder width apart and toes pointed slightly outward 2. Adjust seat so knees are flexed at 90 degrees 3. Push weight up while exhaling 4. Stop just short of locking your knees 5. Keep knees in alignment with feet. Keep head in neutral position

Text Box: DB Military Press CPAT Events: Ladder Raise, Search, Ceiling Breach and Pull. Pick appropriate weight to overload above muscles but not cause injury / failure.
1. Raise two dumbbells to height of shoulders 2. With palms facing forward, alternate pressing each dumbbell upward toward the ceiling, one at a time 3. Exhale while lifting 4. Keep head in neutral position 5. Using slight leg push is acceptable 6. Repeat with the other arm

Text Box: Lat Pull Down Latissimusdorsi; Rhomboidds, Posterior Deltoids, Biceps CPAT Events: Hose Drag, Ladder Extension Forcible Entry, Rescue, Ceiling Breach and Pull 1. Adjust seat and leg hold to allow full range of motion 2. Hold bar in chin up grip with hands close together and palms toward face 3. Pull bar straight down to just below the chin 4. Exhale while pulling weight down 5. Return to starting position

Text Box: DB Split Squats Glutes, Quadriceps, Hamstrings, Calves CPAT Events: Stair Climb, Hose Drag, Ladder Raise, Forcible Entry, Search, Rescue Ceiling Pull and Breach Pick a lightweight (many people can start with no weights at all). Do not start with more than 10 lbs. 1. Stand with feet together then step backward with one foot about 26" 2. Keep back straight and arms down at side with head neutral, slowly bend both legs 3. Lower yourself slowly until your left knee barely touches the floor 4. Forward leg should remain vertical throughout motion with knee directly over ankle. If knee tends to move forward over the toes, adjust back foot further backward 5. Return to the starting position 6. Inhale while lowering and exhale while pushing back up into upright position Repeat with opposite leg

Text Box: Bench Press Pectorals, Deltoids, Triceps CPAT Events: Ladder Raise, Forcible Entry, Search, Ceiling Breach and Pull Pick appropriate weight to overload above muscles but not so heavy as to cause injury or failure. 1. Lie on bench, feet flat on the floor 2. Hold bar with arms shoulder width apart or slightly wider 3. Lower bar to middle of chest 4. Push bar up to starting position. Inhale while lowering and exhale while pushing up

Text Box: DB Row Latisimussdorsi, Rhomboids, Posterior Deltoids, Trapezius, Biceps CPAT Events: Hose Pull, Ladder Extension, Forcible Entry, Rescue, Ceiling Breach and Pull Pick appropriate weight to overload above muscles but not so heavy as to cause injury or failure 1. Standing to right of bench, place left knee on bench and support upper body with left (nonlifting) arm 2. Keep head in neutral position 3. Pull DB from ground into waist area with right arm 4. Lower DB back to starting position 5. Avoid twisting at waist 6. Inhale while lowering weight and exhale while lifting weight. Repeat on opposite side.

Text Box: Leg Extensions Quadriceps CPAT Events: Stair Climb, Hose Pull, Ladder Raise, Forcible Entry, Search, Rescue Pick appropriate weight to overload above muscles but not cause injury or failure. 1. Adjust machine so backs of knees are against pad; back pad is supporting lower back 2. Extend knees stopping just before the knees lock 3. Slowly lower weight to starting position 4. Exhale while pushing weight and inhale while lowering weight Note: This exercise should not be performed by individuals who have undergone reconstructive knee surgery.

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