The exercises included in this section involve key movement patterns that relate to firefighting tasks in the PAT and can be modified and manipulated to improve your overall power, strength and endurance.
While bodyweight exercises alone may not be sufficient to fully prepare for the PAT, they have been included as an option for people who may not be able to access gyms and equipment and may be used to supplement weight training.
Select a link below to see a video of the individual task being completed by a firefighter as well as suggested exercises. If you are unsure of some exercises, we encourage you to research the movements prior to trying them out to ensure you use proper technique.
Firefighting Task 1: 9m Ladder Raise-Lower
Exercises for Firefighting Task 1: 9m Ladder Raise-Lower
9m ladder raise-lower
Candidates are required to raise the ladder hand over hand by walking under it until it is placed against the elevated walkway. They are then instructed to lower the ladder by under walking it placing one hand at a time on each rung. Both hands must not be on the same rung at any time.
In the below table, the exercises have been split into three columns. One for exercises that can be done at a gym, one for exercises that can be done with minimal equipment and one for bodyweight exercises.
| Gym | Minimal | Home |
|---|---|---|
| Split squat Step up Push press Landmine press Torsonator | Dumbbell shoulder press Alternating dumbbell shoulder press Overhead pallof press Dumbbell split squat Plate overhead walking lunge Single arm kettlebell overhead carry Ab wheel roll out Band deadbug | YTW holds Push up Push down Incline push up Bird dog Bear crawl Deadbug Low plank Plank walk out |
Exercise demonstrations
You can click on the link below to see a video demonstrating some of the exercises from the table. If you are unsure of some exercises, we encourage you to research the movements prior to trying them out to ensure you use proper technique.
- landmine press
- alternating dumbbell shoulder press
- plate overhead walking lunge
- split stance overhead pallof press
- yoga push up
Firefighting Task 2: 9m Ladder Extension
9m Ladder Extension
Candidates must place both feet in the area indicated and grab extension rope. Looking up the ladder, they are required, in a continuous manner, to extend the ladder by pulling on the extension rope with a hand over hand motion.
After the ladder is extended 10 rungs and the two indicated rungs are aligned, the candidate will be directed to house the sliding length, hand over hand, without the rope sliding through their hands.
In the below table, the exercises have been split into three columns. One for exercises that can be done at a gym, one for exercises that can be done with minimal equipment and one for bodyweight exercises.
| Gym | Minimal | Home |
|---|---|---|
| Chin ups (Eccentric, Hammer Grip, UH, OH) Lat pull down Ski erg Sled rope drag | DB arnold press Band lat pull down Band tricep extension | Tricep push up |
You can click on the link below to see a video demonstrating some of the exercises from the table. If you are unsure of some exercises, we encourage you to research the movements prior to trying them out to ensure you use proper technique.
Exercise demonstrations
- Lat pull down
- OH chin up
- Sled rope drag
- Band tricep extension
- Bench tricep dips
Firefighting Task 3: Stair Climb with High Rise Pack
Stair Climb with High Rise Pack
Candidates are instructed to pick up the high-rise pack, place it over their right shoulder and proceed to the second floor. They must make contact with every step and continually use the internal hand-rail.
On arriving on the second floor, candidates must place the high-rise pack in the designated area.
In the below table, the exercises have been split into three columns. One for exercises that can be done at a gym, one for exercises that can be done with minimal equipment and one for bodyweight exercises.
| Gym | Minimal | Home |
|---|---|---|
| Barbell Step Up Barbell Bulgarian Split Squat Stair Climber Sled Push | DB Step Up DB Bulgarian Split Squat DB Walking Lunge SA KB Walking Lunge 3-Position KB Carry | Step Up Bulgarian Split Squat Stair Climbs with a Weighted Backpack |
You can click on the link below to see a video demonstrating some of the exercises from the table. If you are unsure of some exercises, we encourage you to research the movements prior to trying them out to ensure you use proper technique.
Exercise demonstrations
- Barbell Step Up
- SA KB Walking Lunge
- 3 Position KB Carry
- Bulgarian Split Squat
Firefighting Task 4: Container Haul
Container Haul
Candidates must step out onto the second floor balcony and commence the container haul.
A container weighing 15kg is connected to a rope which is to be hauled hand-over-hand in a controlled manner and placed on the balcony floor. Head and hands must remain outside of the building so that candidates can see the container at all times.
Candidates must then place high-rise pack over right shoulder and continue to the fifth floor. They must make contact with every step and continually use the internal hand-rail.
In the below table, the exercises have been split into three columns. One for exercises that can be done at a gym, one for exercises that can be done with minimal equipment and one for bodyweight exercises.
| Gym | Minimal | Home |
|---|---|---|
| Prowler Rope Pull Power Clean Clean High Pull Cable Row Bent Over Row SA Cable Row | Band High Pull KB Clean Alternating DB Incline Row DB Reverse Fly DB Renegade Row TRX Row | Plank Shoulder Taps YTW Holds Inverted Row |
You can click on the link below to see a video demonstrating some of the exercises from the table. If you are unsure of some exercises, we encourage you to research the movements prior to trying them out to ensure you use proper technique.
Exercise demonstrations
- Seated Row
- Alternating DB Incline Row
- Band High Row
Firefighting Task 5: Visual Recognition
Visual Recognition
After arriving on the fifth floor, candidates must place the high-rise pack in the designated area then move to the balcony.
The visual recognition test will be performed when the candidate looks over the balcony and is asked to correctly identify a combination of any three shapes shown at ground level. If the candidate is unable to correctly identify one shape a substitute shape will be provided.
No exercise suggestions supplied due to nature of task.
Firefighting Task 6: Chain Cutting and Descend to Ground
Chain Cutting and Descend to Ground
Candidates are to wear safety glasses and procure bolt cutters as directed. Candidates are required to cut each side of a designated link. Each hand is to stay on each handle for both cuts. Using the body to assist in the cutting is allowable providing each hand remains in contact with each handle.
After this has been completed the candidate will pick up the high-rise pack, place it over their left shoulder and proceed down to the ground floor.
In the below table, the exercises have been split into three columns. One for exercises that can be done at a gym, one for exercises that can be done with minimal equipment and one for bodyweight exercises.
| Gym | Minimal | Home |
|---|---|---|
| Bench Press Floor Press Dead ball Floor Press Cable Fly | DB Chest Fly DB Bench Squeeze Press Plate Floor Press Banded Reverse Fly | Push Ups Wide Grip Push Ups |
You can click on the link below to see a video demonstrating some of the exercises from the table. If you are unsure of some exercises, we encourage you to research the movements prior to trying them out to ensure you use proper technique.
Exercise demonstrations
- Bench Press
- DB Bench Squeeze Press
- Cable Fly
- Band OH Pull Apart
- Wide Grip Push Up
Firefighting Task 7: High Pressure Hose Advance and Pull
High Pressure Hose Advance and Pull
Please note, completing this task within 70 seconds is no longer applicable.
Candidates must place the hose under their preferred arm, hold the branch ‘pistol grip’ style in front of their chest with the hose under their arm then strive forward to the bollard 20m away.
Once the candidate reaches the bollard they are to place the branch on the ground and walk back 10m, pick up the hose and strive forward again to the bollard, place the hose on the ground, pick up the branch, turn 45 degrees and proceed a further 10m to a designated box marked on the ground.
The candidate is to stop in the designated box, turn around, and pull in a further 10m of hose without stepping out of this area.
In the below table, the exercises have been split into three columns. One for exercises that can be done at a gym, one for exercises that can be done with minimal equipment and one for bodyweight exercises.
| Gym | Minimal | Home |
|---|---|---|
| Sled Push Sled Drag Sled Rope Pull Bulgarian Split Squats Pendlay Row Bent Over Row Seated Row | Tyre Drag Tyre Pull Double KB Front Rack Lunges DB Bulgarian Split Squats Alternating SA Cable Row Band Seated Row DB Renegade Row Split Stance Pallof Press | Split Squats Bulgarian Split Squats Hill Walking Weighted Hill Walking High Plank Shoulder Taps |
You can click on the link below to see a video demonstrating some of the exercises from the table. If you are unsure of some exercises, we encourage you to research the movements prior to trying them out to ensure you use proper technique.
Exercise demonstrations
- Sled Drag
- Pendlay Row
- Double KB Front Rack Lunges
- DB Renegade Row
- Split Stance Pallof Press
- Treadmill Incline Walking
Firefighting Task 8: Equipment Lift and Carry
Equipment lift and carry
Candidates advance to a designated area and remove two equipment bags off the Pumper shelf as directed.
They are then required to carry these items in each hand as they complete a 20m carry, returning the equipment to the original positions on the Pumper.
In the below table, the exercises have been split into three columns. One for exercises that can be done at a gym, one for exercises that can be done with minimal equipment and one for bodyweight exercises.
| Gym | Minimal | Home |
|---|---|---|
| Deadlift Trap bar deadlift Trap bar farmers carry | Dumbbell kettlebell farmers walk Kettlebell deadlift Dumbbell shoulder press | Shopping bag walk Side plank Yoga push up |
You can click on the link below to see a video demonstrating some of the exercises from the table. If you are unsure of some exercises, we encourage you to research the movements prior to trying them out to ensure you use proper technique.
Exercise demonstrations
- deadlift
- trap bar deadlift
- kettlebell farmers walk
- side plank
Firefighting Task 9: 50mm Hose Advance
50mm hose advance
Candidates are required to pick up the fully charged hose as follows: one hand is placed on the taskforce tip (nozzle) and the other is on the pistol grip with the hose tucked under the arm.
They are then instructed to advance five metres into a designated boxed area. Candidates will lean forward and slowly open the branch and follow instructions on where to direct the hose for the next two minutes.
In the below table, the exercises have been split into three columns. One for exercises that can be done at a gym, one for exercises that can be done with minimal equipment and one for bodyweight exercises.
| Gym | Minimal | Home |
|---|---|---|
| Torsonator Bench press Deadball shoulder carry | Single arm kettlebell hang split squat Band rotation Iso split squat + pallof press Band advance & hold Band tricep extension | Push ups Russian twists Handstand walks Handstand wall walks |
You can click on the link below to see a video demonstrating some of the exercises from the table. If you are unsure of some exercises, we encourage you to research the movements prior to trying them out to ensure you use proper technique.
Exercise demonstrations
- barbell step up
- single arm kettlebell walking lunge
- three position kettlebell carry
- bulgarian split squat
Firefighting Task 10: Hose Couplings
Hose couplings
This task requires candidates to collect seven different hose couplings from a box and connect them to the partner couplings attached to a standing board. All couplings must finish ‘hand-tight’ and with corresponding colours correctly matched.
No exercise suggestions supplied due to nature of task
Firefighting Task 11: Crew Member Rescue
Crew member rescue
Candidates must lift a 72kg casualty (mannequin) to chest height and, walking backwards, drag it around a 45m course, which includes up and down a ramp.
The candidate is required to pick up the casualty, ensuring the back of the casualty is against the chest of the candidate. Candidates must then walk backwards dragging the casualty in a safe manner as directed by an assessor/instructor
Candidates can stop to readjust their grip on the casualty however they must not lose contact with the casualty.
In the below table, the exercises have been split into three columns. One for exercises that can be done at a gym, one for exercises that can be done with minimal equipment and one for bodyweight exercises.
| Gym | Minimal | Home |
|---|---|---|
| Deadlift Clean Front squat Sled drag Deadball chest carry | Double kettlebell front rack reverse lunges Dumbbell/kettlebell farmers carry Double kettlebell front rack carry Dumbbell isometric curls | Reverse lunges Drag a friend/family member |
You can click on the link below to see a video demonstrating some of the exercises from the table. If you are unsure of some exercises, we encourage you to research the movements prior to trying them out to ensure you use proper technique.
Exercise demonstrations
- DB goblet squat
- Double kettlebell front rack reverse walking lunges
- Double kettlebell front rack carry
- Dumbbell isometric curls
- Partner drag
Glossary
Below you will find a full glossary of all terms used in the strength programs and training videos.
- /s – Per side
- AMRAP – As Many Rounds as Possible
- RPE – Rate of Perceived Exertion
- 1RM – Repetition Maximum
- BB – Barbell
- DB – Dumbbell
- HK – Half Kneeling
- KB – Kettlebell
- OFF – Rest Period
- OH – Overhead
- ON – Work Period
- SA – Single Arm
- SL – Single Leg
- TK – Tall Kneeling
- UH – Underhand
- X-Over – Crossover