I am a firefighter in training and soon I will have to pass a pack test.
I will have to wear a 45 pound lead vest and walk 3 miles in 45 min at very high altitude.
I am in fricking terrible shape and I am a small male so this will be nearly a third of my body weight.
Any advice?
Are there any apps that will tell me when I have walked 1.5 miles so I can turn around and head back home while practicing?
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what do you mean by "in terrible shape?" are you fat or skinny?
>are you fat or skinny?
yes
Yes
How soon? I'd hit the gym and start doing farmers walks with as much weight as you can carry for 30 seconds. Do deadlifts/rack pulls with long holds. Rest for a week before your test.
>Are there any apps that will tell me when I have walked 1.5 miles so I can turn around and head back home while practicing?
why don't you just go on google maps and map out a route? or find a hiking trail in your area, those are usually mapped with distances. I would recommend going longer than 3 miles to build up your endurance. how soon is your test?
test is in about a month and I am at the altitude I will test at
Test is in a month and you only now started to train? Firefighters are one of the only jobs that I still respect and you need to be in great shape. You're clearly a moron that might get someone killed of you pass, so for that I wish you to fail OP.
Avid hiker here. I’ve done a thruhike of the Pinhoti Trail, nearly all of the Florida trail, about half of the Appalachian Trail, and thousands of miles on various lesser known trails.
You can work out in a gym, and it will certainly help, but nothing is as effective as just hiking (or rucking). Buy a pack, weight it down, and start walking.
>Buy a pack,
I actually have access to the exact 45 pound lead pack I will have to wear
Start training with it then. You have a month, train every other day with the vest up until you’re about 3-4 days out, give yourself a little rest and then do the test. If you supplement with resistance training do high volume squats and calf raises (like, sets of 50-100). You could get a stress fracture going from skinnyfat to constant training but that’s a risk you need to take if you want progress in a month.
Start training sprinting everyday. 10 reps of 30 second all out sprints followed by 5 minute rests. Do that everyday except the 2 days before your training. Also buy a kettle bell and do kettlebell swings 5 sets of 20 everyday except the last 2 days before your firefighter training.
>I am a firefighter in training
>I am in fricking terrible shape and I am a small male
also i am old and a volunteer , if young strapping men were lining up to work for free, I am sure they would not take me
You’re not a firefighter in training; you’re about to be a forestry technician and this is a pack test designed to cover liability for whatever federal agency you got a job with. It’s passed easily by out of shape women and small trans chicks. You just walk, that’s it. Just walk, and no one ever fails it as it’s not a test, just a form sign off to show that you’re not immediately going to die and get the fed’s sued on your behalf. Go find another career, you’re not cut out to be a bagger engine slug, and definitely won’t cut it on a hand crew. Go work in a cubicle dude
I am a volunteer and 60 years old
I have already been on several fires, I drive the truck and run the pump
aren't you a little bit old for IST grandpa? post your veiny hands as proof. time-stamp it too. I don't believe you're legitimate.
Is this for wildland? Depending on the altitude they can pull out the rule book and add some seconds. Nevertheless just focus on running rn and hiking with a pack and you'll be fine. Just know the pack test is probably going to be the easiest part of the job.
thanks, I am not going to be out doing hotshot work but I do put out fires in wildland interface areas
>5 km
>20 kg
>45 min
People have to train for that?
cardarine
I'd seriously reconsider your profession if this is going to be hard for you. That said just walk 4 miles a day with the pack 3 times a week.
This
We had guys from every background in basic, pro kickboxers, PT's, guys who did ironman competitions etc. they all struggled with pack marching at the beginning.
You only get better at it by doing it.
Also, like everyone else said, it's fricking easy. Stop being a homosexual.
You plus your best is less than my current body weight so your “challenge” is walking a cozy 4.5 km which I do for fun every day. You tiny tiny tiny creature. Hahahaha.
Now that this is out of the way; download a step counter app it will tell you miles walked.
Try to adapt to the altitude if you can, otherwise just train. You don’t have to go the full length for training. Look
Up how to prepare for endurance test