Need help for Fire fighter training

[Dsquared4]

Hey all,
Im very new to this and I came here because I knew someone would be able to lend some help. So my goal is to pass the fire fighter PFT next spring. A little background in case you need it, I'm 6'0 166lbs about 12% body fat and I play volleyball at my community college as well as rock climb, bike occasionally, and I have started running. The PFT includes (With approx 50lbs of gear) : A 1.5 mile run (10 min superior-12 average-13+poor) 25 push ups and 45 sit ups.(Can already do that)
FIRST TASK: LADDER EXTENSION
A 35-foot extension ladder is affixed to a horizontal bar in
a vertical position rendering it immobile from any position
other than perpendicular. The halyard is attached to the fly
section. Employing a hand over hand motion, the applicant
must extend the fly section until the fly section stops, then
retract it using a controlled motion without allowing the
rope to slide through the hands.
SECOND TASK: STAIR CLIMB
Pick up and carry a shoulder load of hose weighing
approximately 44 pounds (two 50-foot sections of attack
line) 106 feet to the drill tower. Carry it up the stairs to
the top of the drill tower, a vertical distance of 37 feet, and
deposit it on the floor. The hose may be carried or slung.
Stairs may be taken in multiples on the ascent. The hand
rails may be used to assist in the climb. Pace yourself up the
stair climb. Applicants who attempt to complete the task
too quickly frequently place themselves in extreme oxygen
debt, find it difficult to recover, and thus reduce their
performance on the events that follow.
THIRD TASK: HOSE HOIST
Hoist a donut roll of hose weighing about 43 pounds 40 vertical
feet by pulling on a rope. Use a hand over hand pulling
motion. Pull the donut roll over the wall and deposit it
on the deck of the tower to end the hose hoist evolution.
Walk back to the stairwell and descend the stairs to the
ground level, touching each step.
FOURTH TASK: FORCIBLE ENTRY
Using the 8-pound
shot hammer provided, drive the 160-pound steel beam
of the Keiser Force Machine a distance of five feet. Strike
the end of the beam, contacting the surface as squarely
as possible for maximum transfer.
FIFTH TASK: HOSE ADVANCE
Grasp the end of the charged 1 ¾ -inch hose line
and drag it 75 feet to the line indicated. Once the nozzle
crosses the finish line, place the hose on the ground.
SIXTH TASK: VICTIM RESCUE
Grasp 175-pound victim (dummy) around the chest and drag it 100 feet.

I also want to use some supplements to help with the process like proteins, casein, bcaa's etc...any help on this as well would be great.

I know it's a lot to look at but thank you very much.
P.S. I am in the process of getting my gym membership

[beaR1114]

As a Fire Fighter I know this test quiet well considering we need to do it every year. This test is less about strength but more about endurance. The heavest thing your going to be lifting is the dummy, everything else is moderatly light. When I first did this test I prepared for it by basically looking at what I needed to do and make a little routine out of it.

For example;

The Dummy drag really focuses on your calves because your walking backwards while dragging the dummy so get on the elliptical and put up the resistance and walk backwards...

Really this test is all about back and legs because your always pulling with your upper and pushing with your legs (with the exception of the forc. entry which your using a push)

Just get a routine from the forums here as there is many and just add a little more focus to higher reps (15) of back and legs but dont neglect everything else.

P.S. We didn't have to do the run or the pushups because I am a military fire fighter so that was part of our basic but doing everything I stated above I finished the test in 4:16 and i'm definatly no athlete compared to 80% of the people on these forums.