St. Petersburg Fire Rescue

Firefighter Preparation Hub

Target: St. Petersburg Fire Rescue - Fire Cadet (non-certified) pathway. Starting fitness level: true beginner. This is the command center for the journey from day one to the badge - tracked honestly, reviewed every Sunday.

Baseline bodyweight: 140.0lb
Long-term goal: 175.0lb
Weekly review: Sunday

Section 1

Core Pages

SPFR Firefighter Cadet — Paid Certification Program

What the paid sponsorship covers, who it fits, the selection process, open questions, and next-opening strategy.

SPFR Application Checklist

Current cadet-versus-certified comparison, hiring process, PHQ preparation, ride-along status, and official contacts.

Florida Firefighter & EMS Certification Roadmap

Florida Firefighter II, EMT, paramedic, SPC training, renewal, and recommended sequencing.

Nearby Fire Departments — Hiring Options

Nearby and stretch departments, requirements, links, and application strategy.

Workout & CPAT Training Plan

True-beginner every-other-day A/B plan, core work, gradual progression, plain-English CPAT targets, and no calorie tracking.

Section 2

Fixed Targets

Metric	Baseline	Target
Bodyweight	140.0 lb	175.0 lb long-term goal; track the weekly trend without a forced deadline
Training habit	Starting	Every other day; 6 of 7 scheduled sessions is a successful first two-week cycle
Strength	Beginner	Clean, pain-free A/B sessions at RPE 5-6 with gradual progression
Walking base	Not measured	Build gradually toward 20-30 comfortable minutes
CPAT	Future test	Long-term official pass: ≤ 10:20
StepMill	Not required yet	Later CPAT phase: official 3-minute stair event under test load
EMT	Not started	Florida EMT certification
Firefighter Minimum Standards	Not started	Florida certification
SPFR application	Not started	Submit when the appropriate pathway opens

Bodyweight

Baseline: 140.0 lbTarget: 175.0 lb long-term goal; track the weekly trend without a forced deadline

Training habit

Baseline: StartingTarget: Every other day; 6 of 7 scheduled sessions is a successful first two-week cycle

Strength

Baseline: BeginnerTarget: Clean, pain-free A/B sessions at RPE 5-6 with gradual progression

Walking base

Baseline: Not measuredTarget: Build gradually toward 20-30 comfortable minutes

CPAT

Baseline: Future testTarget: Long-term official pass: ≤ 10:20

StepMill

Baseline: Not required yetTarget: Later CPAT phase: official 3-minute stair event under test load

EMT

Baseline: Not startedTarget: Florida EMT certification

Firefighter Minimum Standards

Baseline: Not startedTarget: Florida certification

SPFR application

Baseline: Not startedTarget: Submit when the appropriate pathway opens

Section 3

Current Phase & Next Actions

Phase 1 - Habit, Movement & EligibilityWeeks 1-8

0 / 7 done

Upcoming phases - not yet started

Phase 2Strength & Walking-Base Progressionbegin after consistent recovery
Phase 3CPAT-Specific Conditioningbegin only after the base plan is established
Phase 4Application, Testing & Certification

Section 4

Milestone Roadmap

Fitness & CPAT

Milestone	Target Date	Done	Verified
Complete first Workout A and record starting loads
Complete first two-week cycle with at least 6 sessions
Complete four weeks of every-other-day training
Complete two controlled sets of every exercise
Walk comfortably for 20-30 minutes
Reach 150.0 lb
Reach 162.0 lb
Reach long-term goal of 175.0 lb
Begin safe unweighted low-step practice
Attend a CPAT orientation and verify the current protocol
Complete the official StepMill standard under test conditions
Complete a full CPAT practice run ≤ 10:20

Career & Certification

Milestone	Target Date	Done	Verified
Confirm SPFR cadet eligibility and current posting
Complete ride-along
Submit SPFR Fire Cadet application
Submit PHQ and pass background/polygraph steps
Enroll in EMT program if sponsorship route requires it
Pass NREMT / obtain Florida EMT certification
Enroll in Minimum Standards if sponsorship route requires it
Pass Florida firefighter written and practical examinations

Section 5

Sunday Command Review

Sunday is the official weekly check-in day. Extra entries are welcome anytime.

Open the "Log a Check-in" form in Firefighter Progress History.
Enter measured training, nutrition, CPAT, StepMill, and career-status values once.
Leave unknown values blank rather than estimating them.
Add a verification date and one concise note describing the next adjustment.
Review the automatically updated Latest Status, Weight & Nutrition, CPAT Progress, and Career Progress views.
Update milestone checkboxes only when a milestone is actually completed.

Section 6

Verification Rules & Official Links

Re-check before acting

Application windows, residency rules, CPAT administration, course availability, and certification hours can change. Confirm every external requirement against the official source before you rely on it.

Weight progress

Baseline: 140.0lb
Goal: 175.0lb
Planned gain: 35.0lb

Add bodyweight to Sunday check-ins to track the trend; sporadic weigh-ins are also welcome.

Official links

🔥 Firefighter Preparation Hub