Exercises for individual PAT tasks
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
- Firefighting Task 2: 9m Ladder Extension
- Firefighting Task 3: Stair Climb with High Rise Pack
- Firefighting Task 4: Container Haul
- Firefighting Task 5: Visual Recognition*
- Firefighting Task 6: Chain Cutting and Descend to Ground
- Firefighting Task 7: High Pressure Hose Advance and Pull
- Firefighting Task 8: Equipment Lift and Carry
- Firefighting Task 9: 50mm Hose Advance
- Firefighting Task 10: Hose Couplings*
- Firefighting Task 11: Crew Member Rescue
* No exercise suggestions supplied due to nature of task.
Below you will find a full glossary of all terms used in the strength programs and training videos.
They can also be found on the last page of each program for quick reference.
- /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