The Firehouse Strength & Conditioning Podcast

Summary In this conversation, Eric Haskins and Jason Gusic discuss the nuances of training for tactical athletes, emphasizing the importance of understanding effort versus time in training, the critical role of recovery and nutrition, and the need for injury prevention strategies. They explore the mindset of tactical athletes, the impact of community culture on training, and the lessons learned from working with various tactical populations. The conversation highlights the balance between intensity and recovery, the significance of proper programming, and the necessity of adapting training to individual needs and circumstances. Takeaways More is not always the answer in training. Training should be difficult but purposeful. Recovery and nutrition are crucial for performance. Injury prevention should be integrated into daily programming. Community culture can significantly impact training outcomes. Tactical athletes often need to be convinced to take breaks. Understanding the mindset of tactical athletes is essential. Training should be tailored to individual needs and circumstances. It's important to balance training intensity with recovery. The lessons learned from tactical populations can inform broader training practices. Chapters 00:00 Wasting Time vs. Wasting Effort in Training 03:26 The Importance of Recovery and Nutrition 06:06 Injury Prevention and Daily Programming 09:02 The Role of Fundamentals in Strength Training 25:30 Balancing Training and Professional Responsibilities 29:19 Training Intensity and Recovery Strategies 32:15 Physical Preparedness in Fire Service 40:44 Optimizing Training Splits for Performance 49:31 The Importance of Grappling Skills 52:17 Balancing Training: Jiu-Jitsu and Strength Conditioning 55:34 Training for Tactical Populations 01:03:53 Lessons from Working with Tactical Units 01:12:01 The Mindset of Resilience in Training

Summary In this conversation, Eric Haskins and Jason Gusic delve into the intricacies of Conjugate Tactical, a training methodology that adapts the principles of Westside Barbell for tactical athletes. They discuss the evolution of training methods, the importance of tactical strength conditioning, and how to manage training for longevity. The conversation also touches on the significance of mobility and joint health in strength training, as well as practical tips for training effectively. Throughout, they emphasize the need for a supportive training environment and the role of training partners in achieving optimal results. - - - Takeaways Conjugate Tactical repurposes Westside Barbell methods for tactical athletes. Training for tactical populations requires a different approach than traditional sports. Mobility and joint health are crucial for effective strength training. Training should evolve with age and life circumstances. The importance of managing expectations in training outcomes. Training partners can significantly impact motivation and results. Longevity in training is essential for long-term health and performance. The Conjugate Method focuses on training multiple strengths simultaneously. Using a belt can enhance performance but should be used judiciously. Creating a supportive training environment fosters better results. --- Chapters 00:00 Introduction and Overview of Conjugate Tactical 03:13 Understanding Conjugate Tactical vs. Traditional Methods 06:10 The Evolution of Tactical Strength Conditioning 08:59 The Conjugate Method Explained 11:52 Kettlebell Training and Influences 14:37 The Importance of Training Environment 17:41 The Art of Coaching and Training Philosophy 30:08 Reflections on Training and Life Changes 33:10 The Evolution of Training and Aging 37:59 Training for Longevity vs. Immediate Performance 40:50 The Fight Against Aging in Training 44:39 Practical Training Tips and Techniques

Summary In this engaging conversation, Eric Haskins and Stephen Tyler discuss a variety of topics ranging from fundraising efforts for orphanages in India to personal training experiences and methodologies. They delve into the importance of warm-up routines, the role of supplements in performance, and effective training programs for young athletes. The discussion also covers the benefits of specialty bars in strength training, the conjugate method of training, and the necessity of establishing physical fitness standards within the fire service. Throughout the conversation, both speakers share personal anecdotes and insights, making it a rich resource for listeners interested in fitness, health, and community support. - - - Takeaways Fundraising for orphanages can be a fulfilling endeavor. Training for half marathons requires a balance of conditioning and injury prevention. Warm-up routines should be efficient and effective, focusing on mobility and strength. Supplements should be approached with caution due to the lack of regulation in the industry. Establishing a training program for young athletes should focus on strength and speed. Flexibility in training schedules is crucial for maintaining consistency and performance. Specialty bars can enhance training by accommodating individual needs and injuries. The conjugate method allows for concurrent training of multiple fitness qualities. Physical fitness standards in the fire service can improve safety and performance. Nutrition should be straightforward and practical, avoiding overly complicated diets. - - - Chapters 00:00 Introduction and Fundraising for Orphanages 03:03 Training for Half Marathons 09:28 Is Venison a Superfood? 11:01 What is your typical Warm-Up Routine? 15:28 Supplements and Nutrition Insights 27:57 Training Programs for Young Athletes 34:43 What's your typical training week like? 42:21 What is the "Conjugate Method"? 46:58 Why do you love box squats? 50:41 What's your favorite "specialty bar"? 54:45 Physical Fitness Standards - - - Link to Support Stephen Tyler's Fundraising efforts: https://fiftytwofour.org/campaign/2024/stephen-tyler Sign up for your FREE 7-Day trial of Firehouse Strength & Conditioning HERE

In this Episode I speak with Captain Stephen Runyan from Wichita Fire. Stephen has 21 years in the fire service, 15 years with Wichita Fire, and is a Captain on Truck 2 on the Southside. He is a WFD Hiring Coordinator, WFD Truck Coordinator, Georgia Smoke Diver #1043, FDIC H.O.T Class Specialist, Wichita HOT Board Member/Instructor, Suspended EMT. In this episode we discuss his beginnings with WFD, how the culture has changed over the years, hiring practices, and dive in to the Georgia Smoke Diver program. - - - If you have questions or thoughts, please feel free to share them with us at brotherhoodintraining@gmail.com or send us a message on instagram @brotherhoodintraining. - - - To learn more about Firehouse Strength & Conditioning, click here:  https://www.firehousestrengthandconditioning.com/ To sign up for a Free 7-Day Trial, click here:  https://marketplace.trainheroic.com/workout-plan/team/firehouse-strength-conditioning?attrib=546509-aff-podcast

My guest today is Captain Stephen Tyler. Stephen rides the right seat on Engine 43 in Eagle, Idaho. He still enjoys pulling lines, pulling locks, and pulling barbells. Anything he's done right is only by the grace of God and the support of a beautiful family and tremendous co-workers.  In Part 2 we discuss: Skill acquisition  Drill design Daily routines Expectations & Standards Group Workouts His thoughts on the Georgia Smoke Diver Program What one can do to become the go to fitness guy in their department  And even a question from our guest host Jocko Willink If you have questions or thoughts, please feel free to share them with us at brotherhoodintraining@gmail.com or send us a message on instagram @brotherhoodintraining. - - - To Learn more about Firehouse Strength & Conditioning click here:  https://www.firehousestrengthandconditioning.com/ To sign up for a Free 7-Day Trial, click here:  https://marketplace.trainheroic.com/workout-plan/team/firehouse-strength-conditioning?attrib=546509-aff-podcast

My guest today is Captain Stephen Tyler. Stephen rides the right seat on Engine 43 in Eagle, Idaho. He still enjoys pulling lines, pulling locks, and pulling barbells. Anything he's done right is only by the grace of God and the support of a beautiful family and tremendous co-workers.  In this episode we discuss: What motivated him to become a Firefighter How he prepared for the Job FD Fitness Cultures Physical Fitness Tests Training, what seems to be working and what doesn't Finding a Program Misconceptions Social Media Fitness Challenges and Modern day Mysogis If you have questions or thoughts, please feel free to share them with us at brotherhoodintraining@gmail.com or send us a message on instagram @brotherhoodintraining. - - - To Learn more about Firehouse Strength & Conditioning click here:  https://www.firehousestrengthandconditioning.com/ To sign up for a Free 7-Day Trial, click here:  https://marketplace.trainheroic.com/workout-plan/team/firehouse-strength-conditioning?attrib=546509-aff-podcast

This episode is an introduction to our new training guide and resource called "Vitals". Inspired by the works of people like Dr. Kelly Starrett, Peter Attia MD, Michael Easter, and many more, this document is a culmination of "best practices" that will lead to improving your fireground performance and long term health & wellness. The "Vitals" are really just "Habits" where each one in isolation may seem insignificant but when combined and put into practice on a daily basis will lead tobetter outcomes and have the power to change your trajectory over the lifespan of your career. This episode serves as an introduction to the Free Download that can be found at the following link: https://tinyurl.com/3rwt88vw In the episodes that follow, we will dive in to each "Vital" with more details and offer tips and strategies on how to incorporate them into your daily life. For now, feel free to download the guide and get familiar with each "Vital" and the information provided with them as well as begin tracking your habits and see how you stack up. Hopefully you are able to identify your own strengths & weaknesses and begin to improve them a little each day and in the coming weeks and months. If you have questions or thoughts, please feel free to share them with us at brotherhoodintraining@gmail.com or send us a message on instagram @brotherhoodintraining. - - - To Learn more about Firehouse Strength & Conditioning click here:  https://www.firehousestrengthandconditioning.com/ To sign up for a Free 7-Day Trial, click here:  https://marketplace.trainheroic.com/workout-plan/team/firehouse-strength-conditioning?attrib=546509-aff-podcast

On today's episode I speak to Jesse Clark of the Boise Fire Department.  He has a passion for Fitness and firefighter wellness and is currently a senior firefighter paramedic, and fitness lead for the BFD.   As someone who has been a First Responder for the past 17 years and was directly involved in one of Boise Fire's most tragic incidents, he understands the need to fortify yourself to withstand the worst and have mechanisms in place when it becomes too much.  In this episode we discuss his involvement in developing the "Forging Wellness, Optimizing Resiliency" Conference hosted by the Boise Fire Department.  The class that he'll be presenting is called, “The Fitness Key, Opening the Door to Overall Wellness” and discusses the latest research on optimizing resiliency, fitness, and long term wellness for firefighters.  We dive into some key take aways and things that he learned while creating his presentation as well as cover topics like program design, the benefits of crew workouts, and the power of physical fitness in building resilient first responders. To preregister for the Forging Wellness: Optimizing Resiliency Conference, click here: https://www.eventbrite.com/e/forging-wellness-optimizing-resiliency-tickets-569974267377?aff=eand To access the study we discuss in the show, Building Resilience in Firefighters: A Systematic Review, click here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9529723/ To Learn more about Firehouse Strength & Conditioning click here:  https://www.firehousestrengthandconditioning.com/ To sign up for a Free 7-Day Trial, click here:  https://marketplace.trainheroic.com/workout-plan/team/firehouse-strength-conditioning?attrib=546509-aff-podcast

This Episode features Chris Hinshaw Chris Hinshaw is the founder of aerobiccapacity.com and is widely considered one of the top endurance coaches in the world. As a successful business owner and veteran performance coach, Chris has spent his career working with the highest-performing individuals on the planet. Chris is known internationally for his extensive knowledge and practical experience developing performance in athletes of all experience levels using his comprehensive, cutting edge approach to training. A former All American swimmer and an experienced professional triathlete with 10 Ironman finishes with 7 Ironman's in Kona, Hawaii. His top international finishes include a 2nd place overall finish at the Hawaiian Ironman World Championships, 2nd place overall finish at the Ironman Ultra Distance World Championships in Canada, and a 1st place overall finish at Ironman Brazil. He is the endurance coach to hundreds of athletes and professionals that range from the recreational fitness enthusiast to the FDNY, United States Marines, United States Army, Olympians, and World Champions and more than 50 podium individuals & teams since the 2013 CrossFit® Games including Mat Fraser, Rich Froning, Tia Clair Toomey, Justin Medeiros, Jason Khalipa, Camille Leblanc-Bazinet, Roman Khrennikov, Katrín Davíðsdóttir, Kristin Holte, Kara Webb, Sara Sigmundsdóttir, and Julie Foucher. - - - In this episode we discuss his upbringing and background and lessons learned along the way from his own career to that of working with CrossFit Games Champions, the FDNY, and many more. We dive in further on the importance of "Base Building" and approaches we should be taking in the Fire Service to set our recruits and current members up for success. Chris also provides a Free Firefighter Base Building program that can be found in our show notes as well as in our Instagram Bio - - - Link to Firefighter "Base Building" by Chris Hinshaw: https://docs.google.com/spreadsheets/d/1zlvUHfNw-KhgUyl4wRk1tbXE_Cjh9FA24ASq5USkfhU/edit?usp=sharing - - - Other Links: www.aerobiccapacity.com Firehouse Strength & Conditioning - https://www.firehousestrengthandconditioning.com/ Free 7-Day Trial of FHS&C - https://marketplace.trainheroic.com/workout-plan/team/firehouse-strength-conditioning?attrib=546509-pod

In this Episode we talk to "Gus" from Westside Barbell and Conjugate Tactical. We briefly discuss his background, what brought him to Westside, and how Conjugate Tactical came to be. We dive into "The Methods" and how we can use them to address the needs of the Fire Service and other Tactical Populations. His unique background, experience, and wealth of knowledge gives "Gus" a really good vantage point to discuss how can train Tactical populations like the fire service as he passes the baton to coaches around the world to take the work of Louie Simmons and apply it to their specific environment and occupation. Show Notes/Links: Westside Barbell - https://www.westside-barbell.com/ Conjugate Tactical - https://conjugatetactical.com/ Firehouse Strength & Conditioning - https://www.firehousestrengthandconditioning.com/ Free 7-Day Trial of FHS&C - https://marketplace.trainheroic.com/workout-plan/team/firehouse-strength-conditioning?attrib=546509-aff-podcast

Frank Beauvais is a Captain for the City of Nampa where he has served for the past 24 years. He has owned and operated a thriving gym in Nampa, ID for the past 10 years. Frank has numerous certifications in Strength and Conditioning including being an IAFF Peer Fitness trainer for over a decade and currently assists in teaching coursework for the College of Western Idaho's Fire Science program. Frank is the Co-Founder of Brotherhood in Training and over the years has helped develop programs for fire departments all over the country. He brings a unique set of skills to the Fire Service with his ability to teach fireground skills as well as has an eye for movement and a passion for coaching. In this episode we revisit what it was like when he first joined the fire service, how "Fitness" was viewed at the time, and how that has changed over the years. As is common when talking with Frank, we get sidetracked, go down some rabbit holes, and have a little fun discussing his career, motivation, and the reality of getting older and finding a way to stay consistent. To Learn more about the Program click here: https://www.firehousestrengthandconditioning.com/ To sign up for a Free 7-Day Trial, click here: https://marketplace.trainheroic.com/workout-plan/team/firehouse-strength-conditioning?attrib=546509-aff-podcast

This episode is all about The Program. Firehouse Strength & Conditioning is a training program designed specifically for firefighters that can be implemented in most firehouse gyms around the country. The primary objective of this program is to raise the level of our performance to meet the true demands of the job and the expectations of the citizens we serve. Utilizing the Conjugate Method, this program is intended to build Maximal Strength, Develop Explosive Power, and Increase Work Capacity, Fitness, & Preparedness while simultaneously reducing the risk of injury commonly experienced in the line of duty. Listen in as we take an in depth look at the reason behind the program, our objectives, and the methods we use to achieve our goals. To learn more about the program and sign up for your Free 7-Day Trial, check out our website at https://www.firehousestrengthandconditioning.com/ Enjoy! To Learn more about the Program click here: https://www.firehousestrengthandconditioning.com/ To sign up for a Free 7-Day Trial, click here: https://marketplace.trainheroic.com/workout-plan/team/firehouse-strength-conditioning?attrib=546509-aff-podcast

Welcome to the Firehouse Strength & Conditioning Podcast, where we discuss Strength & Conditioning and its place in the Fire Service. Host: Eric Haskins Full-Time Firefighter Georgia Smoke Diver 1042/ID-1 Strength & Conditioning Coach BS Exercise Science NSCA-CSCS, TSAC-F, WSBB Tactical Instructor, CCFT-L3. To Learn more about the Program click here: https://www.firehousestrengthandconditioning.com/ To sign up for a Free 7-Day Trial, click here: https://marketplace.trainheroic.com/workout-plan/team/firehouse-strength-conditioning?attrib=546509-aff-podcast