All Episodes
Police Fitness — 270 episodes
Training in Full Police Kit + Dealing With Kids as a Cop
Getting Better at Moving: Sprinting & Starting BJJ
Does Size Matter in Policing?
How to Train Through Illness (Without Making It Worse)
How to be present for your family working shift work.
Future Cop Syndrome: Why You Shouldn't Play Police Before You're One
Treadmill Intervals for the Beep Test: Worth It or Waste of Time?
Training to run faster! Check your BMI!
Hyper-vigilance is it a super power?
How to stop overthinking during the beep test?
Should You Stop Training Martial Arts or Playing Sports Whilst at The Academy?
Relocating After the Academy: What to Expect
The Reality of Police Prep: Fitness, Injuries, aptitude & Staying Calm When It Matters
Train Smart for Test Day: The Truth About Pack Marching, Running, and Resting When Sick
Creatine Truths, Faster Agility & Getting Your Push-Ups Back
From Level 7 to 9+: Breathing, Beep Tests and Tactical Movement
What to Ask on Placement + How to Meet the Running Standard
Shin Splints & Acing the Interview: How to Train Smart Over 45
What Should You Actually Be Training? (And When to Start the Beep Test)
Why You’re Struggling with the Beep Test (And What Actually Matters)
“It’s Not That Hard”… Or Is It? The Truth About Preparing for Police Recruitment
Calorie Banking & Fitness Testing: What Actually Works?
Why Do I Feel Sick When Running? (And How to Fix It)
How do I know I am ready to apply?
They do not care about your safety! Its on YOU!
How to prepare for a 5km run! Do I need new shoes?
What level of fitness should I be targeting?
Is it more dangerous being a cop now? Is it worth it?
Improving cardio with shin splints!
How to deliver a death notification!
If you want to change it, track it! My Habits year in review.
Settle the nerves during the process! Fast tracking strength!
Building your base to excel in the testing!
Correct push up form! You are not too old to join!
8 Ways to track your health and fitness! Cold Plunge V Sauna!
What stretches should I be doing? Should I be training outside or is staying in the gym fine?
Ace Your Police Interview!
Managing shift work and communicating with family!
The Fitness Test Is the Easy Part
The best technique for breathing whilst running!
How bad is the paperwork? Does a day off feel like a day off?
Building confidence in the gym!
What to do when a family member calls when you are on duty? Habits you can actually stick to!
Working with your spouse! Max strength or endurance?
When should I start training? Do I want to be stationed where I live?
Empathy mindset for policing! How often should I run 5km?
Do fat burners work? Is 50 too old to join?
How long until I am academy ready? I do not have time to train!
Controlling your breathing during the Beep Test!
Bulking and cutting weight whilst working shift work!
The Police Psychological Test
Preparing for the Police Academy!
Post run recovery and dropping lower in your push ups!
Should I just do the beep test every day? Should I stop offences off duty?
Common mistakes I am seeing with the Push Ups, Beep Test, Agility Test and 2.4km run and how to fix them!
Creating structure and routine! Training Postpartum!
5 Crucial Steps when applying for the Police
Staying on track! Exercises for carrying a vest!
I can't get to the gym what do I do? Mixing long runs with lower.
What type of leader will you be?
A realistic timeframe to be ready for the fitness test?
Nutrition on shift and training after illness!
How to make running fun! Optimising your life!
Should I train in my boots? Why does my weight fluctuate?
How to balance being a serving member, kids, household chores, training.
Training Recovery and my TRT journey!
Daily Habits Deep Dive!
Dealing with Youth Offenders, Death and Tickets!
I passed the fitness test now what? Investing in YOURSELF!
Should I train on an empty stomach on testing day?
Should I apply for a specialist role after 2 years?
Are 5km park runs beneficial? Expanding your mindset!
Running plan for shin splints. Pushing through when you hit the wall!
Dealing with imposter syndrome as a new recruit!
How to get motivated to run. Staying on track with your training.
Training for the 2.4km run!
Academy life and your family!
What does it cost to apply for the Police? Navigating the Holiday period.
Ways to improve your plank! Energy Gels? Pre Workout? Honey?
What do I do when the gym is busy? Dealing with DOMS!
The Importance of the Beep Test take off!
Being a Cop V Firefighter
Dealing with Gym Anxiety!
Training the week before starting the academy! Prioritise your sleep!
Best ways to increase VO2 levels for the Beep Test!
Best Job To Have To Help My Police Application!
BMI (Body Mass Index) should it be used?
Maintaining your Health and Fitness as a First Responder
Illinois agility test - Training and Technique
Why your weight fluctuates! Building up your program.
Best training layout for applicants!
Best time to train, best time to eat and am I putting on muscle and losing fat?
The week of your Fitness Test, Lactic Acid, Training after illness!
3 Pillars for success and how to apply them to your application process.
Shin Splints! What are they? Causes? Treatment?
10 Tips to Run Lighter
I am new to training! How do I prepare for the fitness test?
Stress and Training + Cardio V Weights for fat loss.
Importance of resistance training for the Beep Test!
Mentally pushing through your sessions.
5 Tips To Calm Yourself Down Before The Fitness Test!
2 Most Common Beep Test Mistakes! Free Weights V Machines
Stop doing the Beep Test to get better at the Beep Test!
Staying Motivated, Healthy Snack and Pushing Past Plateau
Stop doing the Beep Test! Testing v Training
The Police will ALWAYS be recruiting!
The 4 Components For A Healthier Life
Creating Discipline and 5 tips to bulk up!!!
5 Tips to set yourself up for Beep Test & Aptitude Success!
5 Tips to improve your Beep Test overnight!!
Setting Targets For The New Year
Training Around Christmas Week
How long before the fitness test should I start training?
Dealing with pre academy nerves!
I am new to training how do I ease into it?
Best way to turn for the beep test! Targeting specific areas for weight loss.
Running speed for the beep test! Best way to ask a cop about the job!
I have spoken to ex officers who have said do not join! What should I do?
What do you do if you're not a morning person?
Activities to do away from the job!
How hard is the physical testing for applicants?
The importance of members health.
How to deal with boredom eating?
Policing and being a Mum
I failed the application process! What do I do now?
How to juggle family and work whilst going through the recruitment process!
First 60 days of training, what is the most important thing?
Best Case, Worst Case
Should I train during the academy?
Correct Push up Form! Breathing through your nose or mouth during exercise?
Improving your running, My goals for 2023 and reducing the risk of injury during the academy.
Staying consistent and overcoming a fitness plateau
3 Tips for the Academy and once you are out! Cortisole and the effects on your body.
Fat V Sugar! Training and Nutrition during your period
During times when I cannot train should I change my nutrition?
Compare yourself to you!
Best way to focus on cardio, nutrition and training.
Mental Health and how I worked through 4 seperate incidents.
When should I increase the weight on exercises? When should I bulk up?
How should you train after you complete your fitness test?
Is it too late for a career change? A session designed for the beep test.
How does the sauna help with recovery? Improving your vertical jump.
How to prepare your family for you being a cop!
Panel Interview and Psych testing for Police. Finding the balance when eating out.
Am I too young or too old to apply for the Police? I do not have time to train!
What happens if I fail the fitness test?
How to improve 5km run time.
5 Pro's and Con's of being a cop! How important is it to maintain your fitness once serving?
How to be a team player! How to improve running stamina!
Are you lifting the correct weights in the gym? How I deal with severe critical incidents.
Vo2 Max. What exercises to focus on as a patrol officer and a lot more!
Know what you know, and know what you don't know!
5 Tips for First Year Constables.
What is Autophagy? Pre workouts yes/no? My schedule constantly changes!
This is a must listen with all the links for common questions!
How to change your mindset regarding diet! Fitness requirements post academy!
I need to regain my eating habits should I go into a calorie deficit? Sprinting on a treadmill?
Training in the cold.
How long does it take to train for the entrance physical test?
Training for an endurance event and tips for applicants.
I do not have time to train or prepare food! Should I train even though it wont be a big session?
How to deal with offenders on the street. Plus heaps more.
The 4 main stressors at the academy and how to minimise one of them!
Fasted cardio for fat loss!
How do I stick to a diet? How to know if I am pushing myself enough in the gym?
Best exercises for rounded shoulders and a 15min rant.
Reduce Body Fat without losing muscle.
Cardio in a weighted vest? Intermittent fasting and a tangent on resilience.
How to get out of life long habits! Sleeping better!
What is the best indicator you are ready for your fitness test?
Best way to balance cardio and strength. Worst fitness advice you have recieved?
What counts as a push up? What Protein powder should I take?
Goal setting for 2022
Welcome to 2022! Best exercises to develop core and zone 2 cardio.
Home gym equipment, what do I need? How to get rid of loose under arm skin?
How to push myself when running outside? Why is a greens supplement important? Fasted training!
Tips for the festive season! Is F45 good for explosive power?
Do grip strength trainers work? Best exercises for push ups?
How to not get hungry on shift! Rest days when to take them?
Getting back into training after illness. Tips to deal with cravings. How to improve 300m sprint and 1.5mile run
How to Get cardio in when you are time poor. Dealing with a difference in strength from dominant to non dominant arm.
What is the best martial arts for Police Members to train?
Everything Beep Test! Training, Mindset, Testing & Technique.
Building Strength and Endurance, How to Improve your plank & Being in a Calorie Deficit
Why does my weight fluctuate? What is the difference between normal soreness and overtraining?
How to get past beep test plateau! How to get rid of shin splints!
How to train around injuries! How to control your breathing whilst running!
Cardio ideas for training inside on rainy days! How to learn to enjoy running!
Sore claves and lower body from running? How to Build up strength coming back from shoulder surgery. What should I eat before running?
How to motivate yourself to get off the couch! Should I train cardio before strength?
Should I run 5km for time or 40min for max distance?
Dial your nutrition back! Practice saying no!
How do I lose fat but not muscle mass? How can I stay in a calorie deficit and not be overly hungry?
My experience in the Emergency Services and some questions specific to policing.
How to improve your row time!
How much gear is issued? Are there extra academy expenses?
How to train around 6 shifts on 4 shifts off.
How to make your travel time productive. Struggling to increase running.
How to train around shifts, 12hour shifts used as an example.
Training through DOMS. Is swimming good for cardio and strength? Stitches.
Are Supplements such as creatine worthwhile?
Zone 2 cardio
Why it is harder to train on leave!
How to create an hour
Progression in your training
When you are stressed don’t expect to much from your training!
Don’t play catch up!
4 methods to track body changes!
Training, Nutrition and Recovery. Breaking it into consistency and effort
After action reviews
Delayed Onset Muscle Soreness (DOMS)
You can’t over train! You can only under recover!
2 ways to increase training consistency
Good workout to improve strength
Training around shifts and training on work days
What gym exercises are important for strength
Best low impact bike cardio workout
I stuffed up and derailed!
Investing in yourself
Pre Workouts
Body types, ecto, endo and mesomorph. Should I train to my body type?
Is 15min of cardio enough?
You say “I don’t have time to train because of my kids”
Stop saying “I don’t have time”
Have you derailed yourself?
Unavoidable Stress and how to deal with it!
Unsure of what goals to set?
Don't play the victim!
Habit Stacking
Save your emotions for those closest to you
How to get out of your downward spiral!
Don't be scared to see a phycologist.
You do you!!
Setting long term goals!
Motivation V Habit
My Daily Habits
Decision Fatigue
Extreme Ownership
David Goggins - Mental and Physical Strength
Date nights!!
Facebook - Don’t get upset by some dickheads comments
You will lose friends and thats ok!
Keeping motivated
Changing nutritional habits and smoking
Nutrition on shift!
When you need to go all in on your nutrition
Sometimes your Nutrition needs to be 100%
If you don’t want to slip, stay away from slippery places!!
What happens when you don’t eat enough?
Lemon detox/weight loss pills are they bullshit?
Progression in your eating habits
Focus on the 80%
Good Habits V Bad Habits
Free Day V Free Meal
Drink Water!!!!
Different Eating Habits and what might work for you
My Diet and how I eat around training
How to maintain your current weight through times of no or limited training.
Want to get fit? Start with Nutrition
Best protein powder to use as a meal replacement
What do I think of intermittent fasting
Weight gain and maintaining healthy weight whilst training.
What to do the week of your fitness test!!!
Test Yourself!!
Interview technique using the S.T.A.R method
Best way to increase grip strength
Living off at the academy and maintaining fitness and studying
Plantar fasciitis, cause and treatment?
How to quickly improve your beep test scores
What is normal recovery time?