CANDIDATE FITNESS SERIES Pass the Step Mill - Drill "The fight is won or lost far away from witnesses - behind the lines, in the gym, and out there on the road, long before I dance under those lights." --Muhammad Ali
ARTICLE BY MIKE STEFANO
This drill is specifically designed to help a firefighter candidate pass the first leg of a traditional CPAT, the Graded Step Mill. Most departments use a 3 to 5 minute time frame, with a 50 to 75 pound weighted vest. The same drill can also help in the field, lest not we forget what's most important, functionality at an actual fire.
There are a few simple rules:
1. No leaning or touching of hand rails other than a brief brush to regain balance, with warnings given
2. There's a brief warm up from a few seconds to three minutes
3. Step pace is about one step per second, or 60 steps per minute
4. Failure to complete the test results in disqualification of the candidate
5. Sometimes used a a medical exam, where heart rate is measured
If you have access to graded step mill, take advantage of it. Start with a light vest and work up. Letting the body gradually adapt is the safest way to go. For day in and day out training, the following routine can really produce results - even without a step mill or real stairs. Repeat up to three times per week.
CHECK WITH YOUR PHYSICIAN BEFORE STARTING ANY NEW EXERCISE
EXERCISE ONE: Box Stepping
You will need an exercise step or sturdy box. Be sure it's stable and don't take anything for granted - test thoroughly. As a firefighter candidate you need to learn that if you're hurt the game is over. Sometimes there are no second chances. Box height can range from 8 to 14 inches. I feel anything higher becomes an altogether different workout.
If you don't have a weight vest, hand-held kettlebells or dumbells will suffice. At the same time you'll be challenging grip strength. Start with one bell, and later add a second. If using a vest, limit initial weight to half of what you expect to see on your test. Add weight in small increments as you progress.
Mark your step at about six or seven inches from the edge. With each step, be sure to not allow your toes to extend beyond that line. A graded step mill forces you to stay on the balls of your feet (think of a narrow escalator step), transferring most of your weight to your quads (front of the thighs), and that's exactly what we need to replicate.
Pace should be about one step per second, and start at anywhere from 2 to 5 minutes. Use this as a baseline to establish your own specific limits (variables are length of set, weight carried, height of step, pace, total reps, reps per leg without switching).
Most candidates start at the following level:
1. One 3-minute set of stepping (preceded with one set of swings)
2. Holding one bell (approx 25 pound)
3. One step per second
4. Step height of about 10 inches
5. Alternate legs with each step
EXERCISE TWO: Kettlebell Swings>> swing video
Swings are best performed with professional grade kettlebells. If you don't have access to a pro grade bell, you can use any kettlebell or dumbbell to start out. Swings are explained in detail in the below video link. Follow directions closely. Attempt to do an equal number of swings on the left and right side. Start slowly and work up gradually over time. Don't underestimate the power of the swing to deliver intensity.
ALTERNATE EXERCISE: Squat Thrust>> squat thrust video
If you don't have access to kettlebells, you can opt to go with the squat thrust as a viable alternative to the swing. See video for more details.
FIREFIGHTER / CANDIDATE HOME STEP DRILL
week one and two
Swing
Step Up
week three and four
Swing
Step Up
REST
Swing
Step Up
week five and six
Swing
Step Up
REST
Swing
Step Up
REST
Swing
Step Up
STEPPING NOTES: You can slow the progress down (or speed it up). Build up to the actual time and weigth of your test. You can exceed time by a minute or two, but limit weight to actual amount and even less if using hand weights. Pace should be kept relatively close to your testing speed. As an advanced option, perform multiple reps on each leg before switching.
SWINGING NOTES: Start off with 10 reps on each arm. If you can, add 5 reps per workout or per week. Follow video directions closely, especially when it comes to breathing and bending at the waist, hips, and knees.
Follow the bell between your legs with your body for a smooth, low impact set. There really is no limit to the number of swings you can do as long as you proceed slowly. It's also recommended that you DO NOT wear a weighted vest while swinging or performing squat thrusts (below).
SQUAT THRUST NOTES: Use the this exercise if you don't have access to a kettlebell. Start out with about ten reps or as many as you can do with good form. I recommend you add a rep or two each workout or each week.
Mike Stefano currently owns and operates The East Coast Kettlebell Club, a Kettlebell and Firefighter Fitness Training Center on Long Island, NY. For local area programs, click the appropriate link: >>kettlebells | >>firefighters | >>workshops
MICHAEL STEFANO is the creator and author of the Firefighter's Workout (Harper Collins 2000). Mr. Stefano is a also an AKC kettlebell coach, fitness writer, contributor to eDiets, eFitness, and Firehouse.Com. Michael's articles have appeared on AOL, MSN, and Yahoo! His workouts have been featured in magazine and newspapers from around the country, as well as in numerous network and cable TV segments. He also offers an online version of his custom program, via a comprehensive 22-point fitness profile.
ARTICLE BY MIKE STEFANO
