Walk Into Your CPAT or Biddle Fully Loaded.

The Story

Real talk: I'm not writing this from a fire station. I'm writing it from my garage.

I'm Coach John, a personal trainer in Costa Mesa. I'm on the firefighter path myself, and the academy is about three months out. I'm also a dad of two boys, so my training happens early in the morning, in between clients, and sometimes after bedtime with a vest on in the garage.

When I started prepping for the CPAT, I noticed that most programs out there assume you've got a full gym, two free hours, and no one asking you for a snack. That's not my life, and I'm guessing it's not yours either.

So I built what I needed: Into The Fiyah. It's a sandbag, a kettlebell, and a weighted vest, programmed around the 8 CPAT events and the Biddle/BPAT. It covers the stair climb under load, the drags, the carries, the ladder, the sledge, the crawl, and the pike pole. It has a mock test in Week 1 so you know where you stand, and another in Week 8 so you can see how far you've come.

I come from functional training, powerlifting, and martial arts. I know how to build strength that holds up when you're tired, and I know how to fit it into a crazy week. This is the program I'm running myself.

No excuses. But also no guilt. Let's work.

— Coach John 🔥

Who It's For

• ✅ Firefighter candidates getting ready for the CPAT (and anyone who wants to train like one)
• ✅ Busy parents and shift workers who need 45–60 min sessions, 4 days a week
• ✅ People training at home or in a garage with minimal equipment
• ✅ Beginners who want a clear plan with scaled loads, and experienced lifters who are strong in the gym but have never pushed through 3 minutes on a StepMill with 75 lb on
• ✅ Anyone who wants a clear Week 1 → Week 8 benchmark to show their progress

Who It's Not For

• ❌ People looking for a 6-pack shortcut or a "lose 20 lb in 2 weeks" plan
• ❌ Anyone who isn't willing to put a vest on and get uncomfortable
• ❌ People with an injury or medical condition who haven't been cleared by their doctor yet. Get cleared first, then come back.
• ❌ Anyone who wants guaranteed results. Nobody can promise you'll pass, and I won't either. I can give you a plan that trains every event, though.

What's Inside

• 📲 8 weeks of in-app workouts in the Relay Athletic app: every session, set, rep, and rest period, with progress tracking
• 🗓️ 4 training days a week + an optional 5th conditioning day
• 🔥 4 phases: Base → Build → Peak → Taper + Test
• 🧱 CPAT carryover for all 8 events: stair climb (vest + shoulder load at 60 steps/min), hose drag, equipment carry, ladder raise and extension, forcible entry, search, rescue drag, ceiling breach and pull
• 🎯 Two Mock CPATs (Week 1 + Week 8) with a score sheet to track your progress
• ⚖️ Beginner + Advanced load guidance for every exercise (RPE plus vest, sandbag, and kettlebell weight ranges)
• ✊ Grip library + conditioning finishers (EMOMs, AMRAPs, and a 12-minute "Dad Mode" session for crazy days)
• 🔄 Warm-up template (~10 min) + cooldown
• 🏠 Garage / no-gym substitutions for every event
• 🗣️ Coach notes from me in every phase, with technique cues for each event

The 8-Week Roadmap

Equipment You Need

Minimum:

• Adjustable weighted vest (working up to 50 lb is ideal. Start with what you have.)
• Sandbag with adjustable filler
• 1–2 kettlebells
• A step, box, or staircase
• Resistance bands + somewhere to anchor them overhead
• A rope or tow strap
• A phone with a metronome and timer

Nice to have: pull-up bar, sled, tire + sledgehammer, StepMill access.
No gym? No problem. Every event comes with a garage substitute.

FAQ

I'm a beginner. Can I do this?

Yes. Every exercise has beginner and advanced load ranges, and the vest starts light (0–10 lb in Week 1). You build up from there. If you aren't at full test load by Week 7, the program tells you exactly how to keep progressing. Get cleared by your doctor before you start.

I don't have a gym. Will it work?

Yes. It's built for a garage: a vest, a sandbag, a kettlebell, bands, and a step or stairs. Every CPAT and Biddle event has a no-gym substitute. If you can get to a StepMill once a week, great. If not, I'll show you how to use stairs and a metronome.

How long are the sessions?

About 45–60 minutes, warm-up included. Week 8 sessions are shorter because it's a taper. There's also a 12-minute "Dad Mode" finisher for days when life wins.

How is it delivered?

Through the Relay Athletic app. Check out with your email, get your invite code, download the app on iPhone or Android, enter the code, and start training.

Is this the official CPAT?

No. Into The Fiyah is a training program built around the 8 standard CPAT events and the Biddle (BPAT). The official tests are run by authorized programs and testing centers. Check your department's current CPAT or Biddle standards, and go to any official orientation or practice sessions they offer.

Will this guarantee I pass?

No program can guarantee that, and I'm not going to pretend otherwise. What I can promise is a plan that trains every event, a clear progression, and two mock tests so you know where you stand.

I'm not a firefighter candidate. Is it still for me?

If you want real-world strength and conditioning under load, yes. It's hard training that applies outside the gym.

Can I get coaching on top of this?

Yes. See Everfit Elite below.