The Firefighters Workout by Captain Mike Stefano FDNY (ret)

QUCK-BUY

FF TESTIMONIALS

"On Mike's program I scored 100 on the FDNY's FF physical!"

             --FF Robert B.

"In less than a month, I sliced a full minute off my 1.5 mile run"

         --FF Sean Lynch, FDNY

"I lost over 50 pounds preparing for the FDNY with Captain Mike"

         --FF John Mola, FDNY

" Thanks to Mike, I took a C-PAT this past weekend, completed it in 5:36, and was given an interview right on the spot. "

                      --FF Tom Day

"With Captain Mike's help I graduated 5th in my class at the FDNY's fire academy"

                   --FF Tony V.

" After training with Mike, I ACED my first C-PAT with 3 minutes to spare. "

             --FF Melissa Brady.

E-MAIL MIKE: michael.stefano@gmail.com




FDNY GROUP CLASSES

Convenient Location

A team-setting is the perfect way to break into a job that employs nothing but team-work. Classes include basic routines and techniques necessary to pass this state of the art physical.

e-mail for more info


L.I. MEN & WOMEN

>> Personal Training

Now On Long Island

Men and women from all walks of life can benefit from Mike's 22 years of training experience. Lose weight and get in shape on Mike's program.


SEMINAR / WORKSHOP
>> Firefighter-Fit Workshop
For paid and volunteer fire departments Mike offers a combination Firefighter / Kettlebell Workshop. Kettlebell training is the best possible way to prepare for the job. Whether CPAT, probie school, or in the field, Mike's workshops will show you how.


EAST COAST
KETTLEBELL CLUB

Seaford (LI), New York
Mike Stefano is also the owner / operator of the East Coast Kettlebell Club, dedicated to preparing young men and women for the rigors of the fire service. >> KB TRAINING

>> TOP OF PAGE



ATTENTION: FDNY LIST #6019*
CPAT Testing to Start in April '08

SIGN UP FOR FDNY / CPAT PREP NEWS
Email:
Stay up to date on what's going on with list-6019...

I'm Mike Stefano, strength/conditioning coach and author of The Firefighter's Workout Book. I specialize in preparing men and women to become New York City firefighters. I offer private training, group classes, and workshops for firefighters and firefighter candidates.

If you are on FDNY List #6019, the time is now! There are plans in the works to administer the CPAT in April of this year. With previous lists the city might have to go through 500 names to get 200 people, BUT that was when all the candidates had already passed the physical!

*6019 SPECIAL OFFER - Group Classes Only $40!

My training principles are designed to build strength-endurance that is specific for CPAT and firefighting in general. Let me teach you how to prepare physically, how to train for this all-important test, the academy, and the job itself. But if you've only been lifting weights and jogging, you're missing the mark and not addressing the specifics of this test. Weight lifters put the bar down in under a minute, and runners never experience the load you'll be working with during CPAT.

This time around you can expect the city to race through the list to fill each class, and more likely than not, you'll see a 3 to 1 ratio of fail to pass. In other words, to fill 300 slots in the first class, I expect the city to administer the test to about 1000 candidates. You've got to stay ready!

CAPTAIN MIKE'S CPAT PREP
pick the option that works best for you


Individual Sessions ONE-ON-ONE: $70 per session (or package deal)
Put Mike's 20 year's of experience to work for you, as you learn how to best prepare for every aspect of the CPAT and the FDNY's infamous training academy. Mike will teach you how to build true fitness, an almost android work capacity, and that elusive quality of strength-endurance, your missing ingredient to passing this test.

RECOMMENDED: CPAT 6-PACK (6 sessions)* / $420 $350   [BUY NOW]
GET MORE INFO: >> michael.stefano@gmail.com
*For a limited time save $70 off regular price (that's one FREE session). All candidates receive Mike's CPAT Prep Handbook and personalized in-home training recommendations. Sessions scheduled at your convenience.


Group Classes GROUP CLASSES: $40 per trainee (regularly $60)
Working in small groups or squads provide a practical way to get more out of your training for less and still get the same attention and practical advice. Hands on event simulation is emphasized. Classes are held most Saturday mornings at Mike's Body Balance Gym. Email for an appointment, or preregister and save $20.

RECOMMENDED: CPAT PREP GROUP CLASS PRE-REG* / $40   [BUY NOW]
GET MORE INFO: >> michael.stefano@gmail.com
*All candidates receive Mike's CPAT Prep Handbook ($30 value) as a free gift and personalized training recommendations. Group workouts are held almost every Saturday morning. Pre-reg or email to reserve your spot.


CPAT Workshop CPAT PREP WORKSHOP: $149 (includes 1 free session)
Mike's all inclusive FDNY / CPAT PREP workshop will be held at Sunrise Health and Racquet in Massapequa (6000 Sunrise Highway) on Long Island. Learn how to build real strength/endurance and prepare yourself for the toughest job on earth. Vested Step Mill testing included! Next workshop scheduled for June 14, '08.

RECOMMENDED: JUNE 14th CPAT PREP WORKSHOP / $149   [BUY NOW]
GET MORE INFO: >> michael.stefano@gmail.com
*All candidates receive Mike's CPAT Prep Handbook ($30 Value)as a free gift, as well as personalized training recommendations. Also included is a coupon for 1 FREE private training session ($70 Value).

CPAT Prep Workshop

TEST DESCRIPTION
Step Mill The CPAT is a non-stop ten minute, sequential test with no breaks between events that simulates firefighter operations at a structural fire. For almost a third of the test, the candidates is loaded down with a 75 pound vest (fifty pounds otherwise). This represents a substantial workload that should not be taken lightly. For more specific information on test events, go to: FULL CPAT DESCRIPTION.

WHAT'S NEXT
Once you get past the brutal physical, you're not actually hired until being put through a battery of interviews and a comprehensive medical that includes another graded step mill. This time you'll be required to step just over 5 minutes while wearing a 50 pound vest - strapped to a heart rate monitor! If the candidates heart rate exceeds a predetermined limit, he or she is immediately rejected as a possible candidate. Overweight candidates aren't even allowed to test until getting down to size.

THE FIRE ACADEMY
Even after you're sworn in, the FDNY wants to know its probies are up to the task of fighting fires, and the training academy is where they intend to find out. In addition to the day-to-day exercise, life-like drills and lectures, you're expected to pass 4 physical tests on the first day!

Failure to complete a mile and a half mile run in under 12 minutes is cause for dismissal -- no questions asked! No wonder the dropout rate is nearly 20 percent and expected to double as the city has now extended training to 6 months. By far, Probie School is the toughest part of the hiring process, and probably the most difficult task you'll ever encounter, and you're not officially "hired" until graduation.

TRAINING PROGRAMS OPTIONS
Equipment Carry Training After training with literally, hundreds of candidates, I've developed an on-target, task-specific program that will bring you up to the FDNY's tough physical standards. Whether individual sessions, buddy classes, or group workshops, my program cuts to the heart of what you need. Utilizing everything from kettlebell timed sets to event-specific drills, I'll get you ready for whatever the FDNY can throw at you. From CPAT to pull ups, push ups, sit ups, running, and endless calisthenics, to the legendary motivation alley, handling high pressure hose lines, climbing stairs, crawling, searching, wearing a SCBA, carrying heavy equipment, or TAKING ANY TEST... you'll be ready. My training regimens are specifically designed to make you a stronger, faster firefighting machine.

 

  
   
AKC FIRE-RESCUE ADVISER / ACE CERTIFIED FITNESS INSTRUCTOR: #T45 270