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Key Takeaway The idea of Cardiac Power/VO2 Max Intervals is to push to the ends of your aerobic system and hang out around around your max heart rate VO2 Max. As written these are typically interva...

Excerpt from Answering the Call: Proper Physical Training for Police and Military in the in the 21st Century We introduce something called “High Resistance Intervals” which is in Joel Jamieson...

Key Takeaway Prilipen’s chart was/is a heavily researched set of data (more details below) that was created by Alexander Sergeyevitch Prilepin, a former Soviet weight lifting coach. He compiled the...

How to build a future Cop. Key Takeaway In part 1 we went over the systemic challenges Police Departments are having with hiring and fitness standards for applicants. Part II we went over an examp...

Why we're spending so much time in the rack in our new training Phase: Iron Engine.   Key Takeaway Pressing or squatting off the pins are a phenomenal variation of the traditional barbell lifts for...

13 weeks to a well conditioned, stronger, and more capable version of yourself.  What begins tomorrow? Iron Engine is a 13 week program designed to build strength, conditioning, and a little grit.....

  Key Takeaway The Maffetone Method is a simple way for First Responders and Tactical Populations to build an aerobic base prior to starting higher intensity methods. We use variations of th...

Our next training block begins. 13 weeks.  Regardless of the era, our First Responders and warrior populations still need the same qualities for performance. High levels of conditioning, ...

And we provide a couple alternatives.   Key Takeaway The Olympic lifts (snatch, clean and jerk) and their variations are phenomenal tools for developing power in the weight room. Over the years the...