PODCAST · health
The Everyday Responder
by Coach Justin McCartney
The Everyday Responder Podcast is dedicated to tactical professionals who refuse to just survive minimum standards. We break down the systems behind training, mental endurance, and fueling for performance - because every operator deserves to set the standard, not chase it.
Episodes
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#95 - How a Paramedic Took 5 Minutes Off His 5-Mile & Got Stronger (3 Runs, 3 Months)
The full system he used to build an undeniable base. Fire, police, military: this is the same system any tactical athlete can run, no matter how chaotic the schedule. Calls day and night, certs, internships, and responsibilities outside the uniform. In 3 months, he still took 5 minutes off his...
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#94 - Chaos, Doubt & High Standards: How Tactical Athletes Earn Confidence and Win (3 Traits)
As we navigate the uniform and our inner critic, let’s remember that everyone faces these challenges. The key lies in our ability to segment our goals, endure the tough moments, and respond with resilience. In this episode, we dive into the path to earn confidence, maintaining high standards, and...
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#93 - Q&A: Performing with uncertainty at Airborne, training around difficult schedules, race fueling, hybrid goals, & more
Here are the Q's we covered today: How to train around difficult schedules How to work through uncertainty (Airborne) Mindset shifts for performance anxiety Body comp vs. the scale How to dial in pacing How to prepare pre-race nutrition Wearables and how I use them Hybrid goals - and how they...
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#92 - Stay Durable: Running Specific Base-Building for Tactical Athletes
How do I improve my run time? (and actually stay durable...) In this episode, we answer that and more. We dive into the essentials of running-specific base-building for tactical athletes who need to be hybrid athletes. Chasing distance or chasing durability? Being a unit that can run? Silencing...
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#91 - Finishers vs. DNF: 3 Performance Principles for Uncommon Tactical Athletes
Most tactical athletes think readiness looks like intensity - redlining every session, screaming through lifts, powering through with no plan. It's not. Readiness is built quietly, in the standards nobody sees. In this episode, we break down 3 principles that separate finishers from DNFs (and…
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#90 - Exceptional Tactical Athletes Don't Train The PT Test (They Do This Instead)
Stop thinking about the test. That's how I opened five, hour-long mentoring sessions with people who want to improve their test performance. Supervisors and people struggling weren't thrilled I said it. In this episode, I break down exactly why I said it anyway - and what exceptional tactical...
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#89 - For Tactical Athletes Who "Meet Standards" & Feel Nothing - The Everyday Responder Solution for the Exceptional
To be exceptional, you need to do exceptional things. Not just training to train, or suffering just to suffer. It's about discipline with a deadline. That's the Everyday Responder strategy. In this episode, we break down: Why discipline with a deadline creates purpose-driven training How it makes...
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#88 - 7 Uniform Standards Built for Competitive Tactical Athletes
There's no one-size-fits-all program for tactical athletes. Program hopping, "tacticool" workouts, and named diets don't build readiness - they just feed the inner critic. This episode breaks down 7 standards to train by instead. Start with your performance target (a race, competition…
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#87 - How Tactical Athletes Fuel for Peak Performance - with The Tactical Dietitian
Susan Lopez, "The Tactical Dietitian," has over 15 years coaching high-performers on nutrition for tactical demands. In this episode, she breaks down what actually works when it comes to fueling tactical athletes - from military and law enforcement to fire and EMS. We covered: A simple nutrition...
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#86 - 5 Daily Standards for Total Mental Control
No one can beat you down like you can. This episode covers the 5 non-negotiable standards I use daily to replace self-doubt with an undeniable track record. Control what you can control. Get it done regardless of the chaos. Watch confidence and total mental control transfer to your overall…
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#85 - Strength Training For Tactical Athletes: PR The 2 Mile (Part 2)
"Strong enough" is a phrase every tactical athlete needs to internalize. Not a powerlifter, not a bodybuilder, and not a typical runner. The goal: strength stops being the limiter, and injuries stop derailing your training. In today's episode, we cover: A recap of Part 1: (Podcast) How Tactical...
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#84 - What discipline really means, combating performance anxiety, hitting protein targets, Vo2 max test for firefighters, training on panamas, & more
Another Q&A! Shoot me a question if you want me to break it down! Grab your Individual Tactical Readiness Blueprint here Here are the topics we covered today: What discipline really means Fueling with whole foods / hitting protein targets Pre-run hydration & fueling Combating performance anxiety...
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#83 - Tactical Performance and Training the Mind to Not Quit - with Coach Greg Amorelli
Coach Greg Amorelli has spent decades under the bar, in uniform, and developing his craft. Navy Rescue Swimmer at 29. Army Infantry Officer at 40. His entry into the military was later than most - and instead of outworking father time, he started outsmarting it. Most tactical athletes train to…
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#82 - How Tactical Athletes PR The 2 Mile (Part 1 - The Running)
There is nothing more frustrating than running hard without leg turnover or results. The goal of this series is simple: Do less, but better, and earn your next PR. In This Episode RPE - the most valuable skill to practice and develop 3 ways tactical athletes sabotage their own run times The run...
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#81 - Q&A: 1.5 Mile to 2 Mile Run Change, Best Training Split, Worthwhile Supplements & More
In this week's Q&A, we covered: Gym bag essentials Supplements and which ones are worth taking Updates on PT test standards Best training splits Tracking nutrition and bodyweight How to bounce back after a missed session or meal And more DM @everydayresponders with questions for the next Q&A, or...
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#80 - "I'm Not Good Enough" - The Inner Critic Every Tactical Athlete Fights
43.5% of elite tactical athletes reported self-doubt as a barrier difficulty factor. The voice. SEALs. Rangers. Pilots. Wildlland Firefighters. Ultra marathon runners... "Im not good enough". In this episode we unpack specific ways to silence your inner critic. Check out the Endurance Crucible...
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#79 - Chase Values, Not Finish Lines: Ultras, SERE & the Journey of Life with Jon Fischer
Most people spend their entire life avoiding the breakdown. Jon Fischer runs toward it - sometimes for 200 miles. Jon is a SERE Specialist, ultra runner, and founder of Phase One. This conversation goes deep into what suffering actually builds, why transformation begins at the start of difficulty...
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#78 - Balance Is for Tactical Athletes That Haven’t Been Tested
Every time I chased perfect "balance" I quit, burned out, or failed. This episode breaks down why balance is the wrong target - and what to chase instead. We run through a problem/solution framework across training, nutrition, and lifestyle so you can endure the tough seasons and keep the main...
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#77 - Full Day of Eating (High Carb + High Protein) and Top Nutrition Questions
No meal plan. No complicated prep. No excuses. I walk through a full day of eating and answer nutrition questions from tactical athletes who want to fuel performance. What's inside: the order that actually matters, the staples list I swear by, how to know if you're eating enough, and why the…
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#76 - Easy Runs Don't Build Weak Tactical Athletes
Most tactical athletes are skipping base work or running into the ground. And it's costing them recovery, run times, and readiness. In this episode we break down six mistakes that physically and mentally wreck performance - and what to do instead. The tactical athlete who masters easy running...
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#75 - Endure When Others Quit (And 5 Books Every Tactical Athlete Should Read)
Most training programs are building only half the athlete. The physical half. The reason most tactical athletes quit is because they are not building the mental half. In this episode: 5 techniques. 5 books. All field-tested. All applicable before your next hard event. This one's for the tactical...
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#74 - My Training Has Never Been Better. Here’s the System - And What I’d Steal if I Were You.
Stress. Fatigue. Long days. Early mornings. To-do list stacking. Sound familiar? In this episode I break down exactly how I'm training right now - the split, the nutrition strategy, and the principles behind it - so you can pull what works and apply it to your life regardless of your schedule,...
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#73 - 7 Training Requirements for Tactical Athletes. 1 System
Pray your worst day doesn't happen. Train like it will. 1:1 Coaching - 3 spots available this round. How it works: Step 1 - Apply. We'll see if we'd make a good team based on your goals, training history, and vision. Step 2 - Personalized Video. I'll send you a custom 6-month roadmap covering...
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#72 - Behavior Science Behind Tactical Performance with Sarah Welsh
Most tactical athletes know what to do. The problem is doing it consistently - especially when life gets hard, schedules break down, and pressure spikes. The "lock in" or "perfect tomorrow" hasn't worked for lasting change, and won't be sustainable in the future. We need new strategies and…
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#71 - PR Your 2 Mile, 3 Mile, or 5 Mile Run - The Tactical Athlete Training System
Crush certain components on the test but struggle on the run portion? This isn't a "go run" episode. This is a system that ensures you're 24/7/365 ready - while also dropping your run time. We break down the exact system: Readiness evaluation The three run types Weekly structure Specific pacing...
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#70 - Training Around BS Mandatory PT
Mandatory PT can feel like a bad hand dealt. The problem isn't mandatory PT - it's that somewhere along the way we lost sight of the intent. Maybe you have seen it in your unit: Bear crawls Daily time trials Thousands of calisthenics Ruck and plate carrier runs with no purpose For what? What's…
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#69 - Airborne School With One Week Notice - What Real Readiness Actually Looks Like
What happens when you get one week notice for Airborne School? If the work is already done, not much changes. When you have time to prep, use it. Put yourself in the best position possible. But, when you train hard, hold a high daily standard, and embrace discomfort as a practice, that is how you...
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#68 - 3 Hours a Week. In Uniform. Here's How I'd Train.
In my experience, 3 hours of training per week is the sweet spot. You can find 3 hours. And you can perform at an extremely high standard with 3 hours. In this episode we break down the why, the what, and the how. Start by finding your biggest limiter and train for it. Max efficiency. Train hard....
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#67 - Tactical Fueling Guide
Most tactical athletes are highly trained, deeply committed, and completely winging it when it comes to nutrition. This guide fixes that, and brings order to everyday chaos. You're never expected to be perfect... you're expected to be persistent. You need a system - one built around your…
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#66 - Q&A - Pacing your time trials, S&C in the same session, long term training dev, navigating injuries & more
Here are some of the topics we covered in this weeks Q&A: Simplifying zone 1-5 talk Pacing time trials Goal refinement Training around injuries Strength AND conditioning in the same session We recently wrote deep dives on some of todays talking points: For Tactical Athletes Who Hate Running But...
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#65 - The Everyday Responder Training Model
This strategy works for tactical athletes. Strategies & tactics that evolve with: Chaotic schedules Different target goals Life outside the uniform Why does it work so well? It forces us to practice ruthless prioritization and eliminate the BS. Want to see how clients hit targets with staying...
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#64 - Running Capacity Without Breaking Down (For Tactical Athletes)
Most tactical athletes are stuck in a brutal cycle: push hard, break down, recover, repeat. Or we commit to an "optimal" program that doesn't fit our demands so we either quit or bulldoze through injured. I've been there. I'm going to show you an unconventional game plan that breaks the "rules"…
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#63 - Dustin Lebel - Go From Gassed to Ready
In this episode, we break down the "all killer, no filler" training philosophy and why you should take that mentality to your next training session. Dustin practices what he preaches. He is an online coach, BJJ / combat enthusiast, and father of two. He shares his experience from decades of...
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#62 - Tactical S&C: Stop Using a Flamethrower to Light a Candle
Tactical athletes all (should) want performance and longevity, but always seem to skip the latter half. Shut up, smoke yourself, and keep going Isn't the solution. Here is what is: Get far away from the status quo Get clear on what you want and NEED Minimum effective dose These are the key to...
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#61 - Colleen Rilling, Tactical RD - Asking the Right Questions Fuels Optimal Performance
It's time to ditch the restrictive diets, low energy, and excuses. In this episode, Colleen breaks down practical strategies and tactics that actually work for tactical athletes. The key? Asking yourself the right questions through the trial and error period, and doing honest self-assessments....
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#60 - 7 Lessons From Administering 500+ PT Tests
I've managed PT programs at both Group and Squadron level. These 7 lessons aren't unique to my unit - they're universal problems with readiness for tactical athletes. In this episode, I break down the real issues destroying readiness and the mindset shifts required to fix them. These are lessons...
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#59 - Lauren Kalil - Don't Be a DMO (Display Model Only)
Lauren Kalil is the opposite of a Display Model Only. She competes in Tactical Games, CrossFit, and Hyrox (comp. in Jan 2026). She calls events. Tells stories of the human behind the athlete. She gets in the ring - repeatedly. Infectious energy. Unmatched competitiveness. Execution worth…
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#58 - The Difference Between Gym Strong & Uniform Strong
A sub-6:00 mile doesn't mean you can carry equipment up four flights of stairs and still make decisions. A 1000lb club total doesn't mean your body holds up under sustained operations. And green on a tracker? That just means you're good at taking tests. This episode breaks down what most people…
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#57 - 8 Lessons From Training, Uniform, and Life (2025)
I don’t knock New Years resolutions… I knock not debriefing the year before you make improvements for the next. These are some important lessons I learned from the arena in 2025, and ones I’m going to continually refine for 2026. Implement these for a great year! Start strong. Finish strong. Lets...
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#56 - Will Schiller - Owning the Business of Lifestyle Wealth
Will Schiller is a coach, entrepreneur, and one of the most trusted voices in our space. He's been in the coaches' corner of countless high-speed tactical strength and conditioning coaches so we get a rare perspective from the other side of the whiteboard. His strategies aren't theoretical.…
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#55 - Q&A - Increase pushups & pull-ups, dial in habits, confidence to lift heavier, losing LB's while maintaining strength, & more
Here are some of the topics we covered in this weeks Q&A: Losing weight while maintaining strength Putting on strength & size Confidence while lifting heavier Form better habits Increase pushups & pullups Advice for coaching tactical athletes If you enjoyed this episode, or have feedback, don't...
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#54 - 1SG Jason Schwarzer: You Are Who You Think You Are
Jason Schwarzer is a First Sergeant in the Army. Most say "lead from the front", but how can you put it into action? The answer is in redefining what it actually means. From waking up at 2:57 to logging 70-mile weeks. From eating in the DFAC with soldiers to decompressing outside the uniform.…
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#53 - What It Takes to Run a 50K | Assemble Performance Interview
Recent interview from the Assemble Performance Podcast. I sat down with my coach, Justin Jones, and talked about preparation, race day, and my experience running a 50K. We discuss our coaching approach, the mental and physical hurdles I faced during training, and the strategies that got me to the...
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#52 - The Everyday Responder Framework
Why do most tactical athletes overtrain their way into injury and burnout? In this episode, we break down the 3 critical mistakes we see repeatedly - and introduce the Everyday Responder framework that's helping high-performing tactical athletes build staying power. You'll learn our foundational...
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#51 - Therealjumpmanjay - Creating Capacity Inside & Outside of Uniform
Most tactical athletes don't know how to downshift, and it kills performance. After decades in law enforcement, @therealjumpanjay has cracked the code on sustaining high performance. He's maintained peak readiness in LE while being a dedicated family man, mental health advocate, coach, and...
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#50 - Make Weight Without Sacrificing Strength
Most tactical athletes slash calories and add volume until something breaks. They make weight but show up weaker and burned out. The Problem: We go "all in" without respecting recovery, use binary nutrition thinking, and don't eat enough to turn training stress into adaptation. What You'll Learn…
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#49 - 50K Recap - The Power of Having a Coach
If you think goals are only about the finish line.... You're missing the point. In today's episode, we recap the Austin Rattler 50k race and cover strategies used that will increase your performance. Learn how to apply: resiliency in real time mindset reframes & perspective shifts the power of...
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#48 - The Double Standard That’s Killing Your Performance
You know what the right advice looks like, and you would give it to your teammate: Manage stressors Master the basics Maximize sleep Fuel performance Consistency is king But would you give yourself the same advice? Here is the reframe: Treat yourself like someone you're responsible for leading....
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#47 - I Trained Like an Idiot Until I Learned These 4 Rules
I used to have a bad relationship with training - underestimating the upside of doing less. It wasn't until I changed the rules where I got clear and started to make sustainable progress: Readiness Assessment Minimum Effective Dose High-performance Standards Fueling for Performance In this…
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Episode 46: Q&A - Combating burnout, high-performance habits, nutrition recs, strongman for tactical athletes? & more
Here are some topics we covered in this weeks Q&A: Fueling for performance Resting between exercises How to fit macros without going over How to combat burnout Habit and mental game development Strongman for tactical athletes? If you enjoyed this episode, or have feedback, don't forget to leave a...
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ABOUT THIS SHOW
The Everyday Responder Podcast is dedicated to tactical professionals who refuse to just survive minimum standards. We break down the systems behind training, mental endurance, and fueling for performance - because every operator deserves to set the standard, not chase it.
HOSTED BY
Coach Justin McCartney
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Frequently Asked Questions
How many episodes does The Everyday Responder have?
The Everyday Responder currently has 94 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is The Everyday Responder about?
The Everyday Responder Podcast is dedicated to tactical professionals who refuse to just survive minimum standards. We break down the systems behind training, mental endurance, and fueling for performance - because every operator deserves to set the standard, not chase it.
How often does The Everyday Responder release new episodes?
The Everyday Responder has 94 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to The Everyday Responder?
You can listen to The Everyday Responder on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts The Everyday Responder?
The Everyday Responder is created and hosted by Coach Justin McCartney.
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