More than ten years ago, when a former army soldier and current firefighter introduced to our team about using weight vests on StairMaster, we learned our favorite exercise this week. The added weight of StairMaster training is cruel, but this is how he trains for the Fire Academy and Firefighter Challenge.

For decades, the tactical fitness test called the Candidate Fitness Test (CPAT) has been the main content of the fire protection industry. The fire brigade was one of the first groups in the tactical profession to use work-related skills as part of the physical fitness test.

CPAT does just that. Check out the list of activities in the test below:

Climb stairs at full speed (for three minutes at a speed of 60 steps per minute)

Hose drag. Run 100 feet with a hose, then pull another 50 feet

Equipment to carry. Carrying tool (30+ lbs) 80 feet

The ladder rises and extends. Raise a 24-foot ladder to a vertical position

Forcibly enter. Use a 10-pound sledgehammer to break the door.

Search in dark tunnels with obstacles. Crawl on hands and knees.

Rescue. Remove a 165-pound person for a total distance of 70 feet.

The ceiling cracked and pulled. Use the spear rod to push the ceiling down.

This is a tactical fitness test that challenges grip, weight-bearing capacity, strength and work-related skills.

Many tactical players in other jobs have adopted weighted stair steppers and applied them to events in their special operations careers. You can simulate events such as rolling hilly terrain, log or ship transportation, firefighter transportation, and other long-term load-bearing events, and get leg and lung burns similar to the real situation.

If you can’t go to the beach or hills to run or run, here is a stepped exercise that prepares your legs and lungs for running on the beach or hilly terrain, recording PT carriages and rowing runs. As water use An alternative to swimming 1-2 miles with lung fins, steppers are a great way to end the day on the legs.

Start with a 20-pound vest. After a few months, add 40-50 pounds to the vest or vest.

A good way to get started is to see how long you can walk on a stair stepper in a vest or backpack, which weighs 20 pounds. Until you can't keep up with the pace you set for yourself. Make a note of how many stairs you have completed during the non-stop climbing time.

See if you can climb 500-750 stairs in 20-25 minutes. Use this to measure your initial ability, and then do the other exercises below. Try again in about a month to check your progress in stair climbing endurance.

Start walking on the treadmill at a steady speed at level 2 and increase by two levels per minute (EMOM). Continue up until you reach level 20 after 10 minutes, and then return to level 2 in the reverse order. This 20-minute challenge was not too bad at first, but the middle 10 minutes was cruel. You end with a simple cooling on the back of the pyramid.

Another option is to set the resistance and strength to level 10, one step for three minutes, and then two steps for one minute. Continue three single pairs for 20 minutes.

If you are looking for an alternative to running or climbing on the beach, or if you live in a flat, beachless area, try a stair stepper with a weight option. You will be surprised to find your own weight-bearing ability and other weight-bearing skills improved, these skills are required for your various jobs in the military and special operations world.

Stew Smith (Stew Smith) is a former Navy SEAL and fitness writer, certified by the National Physical Fitness Association (CSCS). If you want to start an exercise program to create a healthy lifestyle, please visit his Fitness e-bookstore. Send your fitness questions to stew@stewsmith.com.

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