Need some advice
Hey everyone,
I’m currently training with the goal of attending the Ontario Fire Academy (OFA) and eventually getting hired in Ontario. I’ve been hitting the gym consistently for about 2 to 3 months now to build up my baseline fitness, and I want to get an honest assessment from current firefighters or recruits on whether my physical stats are tracking well for the academy and the CPAT/FPAT tests.
For reference, I have a naturally thick, denser "power" build rather than a naturally lean/skinny frame. Here is where my numbers currently stand:
Leg Press: 500 lbs (5 plates a side) for a 1RM PR / 4 plates a side for working sets.
Barbell Bench Press: 185 lbs for reps (45 + 25 on each side).
Bicep Curls: 70 lbs for reps / 80 lbs PR (using fixed straight/EZ bars).
Row Machine: 100–110 lbs for reps.
Cardio: StairMaster every single day for 10 minutes straight at Level 10 (unweighted).
My main focus right now is ensuring I have the brute power and lung capacity to handle structural turnout gear and the 165-lb mannequin drag without gassing out.
Given these numbers at 3 months in, what should I be focusing on next as I transition into tactical/fire-specific conditioning? Should I start scaling back the StairMaster speed to add a weighted vest, or keep building raw strength?
Appreciate any advice or feedback from guys who have been through the Ontario academies or OFAI testing! Thanks.