Anterior Loading- Why Do We Use It?

Anterior Loading- Why Do We Use It?

We often think about suitcase carries as the predominate way to pull us off of our mid-line and force our abs and hips to keep us center. This exercise does do this, and should be used often in a w...
High/Low Model

High/Low Model

Stress. It can be good and bad. It comes from both our professional and personal lives. It also comes from the gym. Regardless of the source, stress is still...stress, and we need to learn how to u...
Kettlebell “Bottoms Up” Variations

Kettlebell “Bottoms Up” Variations

One of the challenges of remote coaching and programming is hoping that your exercises you select and your instructions land with your training population. When you aren’t there in person some of t...
Accommodating Resistance

Accommodating Resistance

Why I changed my mind on the use of bands and chains With Strength and Conditioning for first responders. Why this matters? Although often thought of as an advanced training tool, accommodating re...
Practical Application: How to Build Your Plate

Practical Application: How to Build Your Plate

Practical Application: Nutrition   How do busy first responders and tactical populations fuel their performance?     I’ve written on this topic before and it is easy to get mired in the details or ...
“Too much too soon.”-  What is work capacity and how do we build it?

“Too much too soon.”- What is work capacity and how do we build it?

I remember my midback going in to spasm during a workout while I was trying to keep up with the experienced strength staff at a division one university. Even with the incredible leaders I have been...
Our Upcoming HERO Total Body Training Cycle

Our Upcoming HERO Total Body Training Cycle

H olistic E nergy System Training R esilience O ptimized   “A good periodization plan is a subtle trade-off between conflicting demands.” -Science And Practice Of Strength Training Holistic  ...
Threshold Training- Another Way

Threshold Training- Another Way

Anaerobic threshold is the point at which our body goes from using primarily the aerobic system for energy to using our anaerobic (or lactic) system. This is important for first responder/tactical ...
SOF Selection Break Down

SOF Selection Break Down

Our selection programs are designed to put you on auto pilot for your preparation for whatever your next “job interview” is. Below is a simplified break down of some of the methods we use in our tr...