All Episodes

Ep. 223 - RASP Advice, Treadmill vs Outdoor Running, Injury Prevention, Training on No Sleep + More

Ep. 222- Does Big Army Hate SF? Elite Performance Under Pressure, Public speaking Tips & More

221-Ruck Pacing, Zone 2 Running, Green Beret Traits, Training on Vacation + More

Ep. 220-10 Nutrition Blunders that Crush SOF Selection Hopes & Dreams

Ep. 219 - Q&A: Selection Prep, Running Faster, Genetics vs Hard Work, Carb Timing + More

218 - Q&A: Choosing the Right TTM Program for Your Goals, Lifting as a New Parent, Refeeds + More

Ep. 217: Overrated/Underrated? Rucking, Fasting, IIFYM, Anabolic Window, RETA3, Protein, Deloads + More

Ep. 216 - Q&A: SFAS Durability, AFT Deadlift, Land Nav, Muscle Growth Myths, Dangers of Porn + More

Top 5 Reasons SFAS Candidates Fail (Ep. 215)

214 - Q&A: Why You're Not Recovering, Ideal RASP Weight, Fat Loss vs Performance + More

213 - The Ultimate Physical Prep Guide for SMU Selection (1-Year Out)

212 - Q&A: Pushup Plateaus, Army PT, PEDs for Selection, Fat Loss While Performing, Injuries + More

Ep 211 - O/U: 18X Mileage, 30/60s, Deadlifts for SFAS, Intermittent Fasting, 30/60s + More

210 - Q&A: Grip Strength, Auto-Regulation, Tight Muscles, Dieting on a Budget, Field Prep + More

Episode 209 - Q&A: Short Kingz at SFAS, Pacing Repeats, Fast 5 Mile/Lagging 2 Mile, Ranger School: Yay or Nay?, Skinny Guys at SFAS, TRT/Peptides (TTM Lesson), Water Intake, 18X Top Priority & MORE!

208 - Q&A: Faster 5k, Cut Without Losing Performance, Z2 vs Joints, Ruck Prep + More

207 - Cody McBroom Gives Masterclass on Eating for Performance, Fat Loss, and Longevity

206 - Q&A: Tapering Stimulants, Reducing Joint Stress, Bodybuilding, Low Back Tightness, Imbalances +More

205 - Q&A: CAG Selection Prep, Pre-PT Test Nutrition, Fat Loss While Performing, 18X Timeline + More

Ep. 204 - Q&A: Gut Health, Carnivore Diet, Shin Splints, Strength Loss on a Cut, PEDs & SARMs + More

Ep. 203 - 12 Traits of People Who Pass Special Forces Selection

202 - Overrated or Underrated? BPC‑157, Carb-Cycling, Z2, BJJ, Pre‑Workout +More Hybrid Training Hot Takes

201 - Q&A: SFAS Prep Year-Round, Bulking Conditioning, Ruck Progression, Sleep for Shift Workers + More

200 - 6 Things to Stop Doing If You Want to Get Selected for Special Forces

199 - Q&A: Training to Failure, MARSOC Swim Prep, AIT/RASP/ SFRE Prep, Marriage Tips + More

198 - Q&A: Building a Running Base, Injury Recovery, Overrated SFAS Exercise, Self-Doubt & More

Ep 197 - Full Breakdown of Jacked Gazelle 3.0 - The Ultimate Hybrid Program

Ep. 196 - Q&A: Ranger School Prep, "Secrets" For My High Rating in Team Week, Ideal Bodyweight for SFAS, ADHD: Advantage or Flaw?, Sleep deprivation Training, Muay Thai & Hybrid Training, Run/Ruck PRs + More

Ep. 195 – Dominate 2026; 9 Ways to Boost Performance, Sleep, Productivity & Mental Health

Episode 194 - Q&A: Slow 5-Mi/Fast 2-Mi Fixes, Are 18-X Bad Leaders, Favorite Parts of My Job, Short Vs. Long Run Repeats, SFRE Taper Tips, Cutting & Optimal Performance, Training while Traveling, Best Rice & Grinds Flavors & More!

Episode 193 - 12 Dumb Training Mistakes I made as A Green Beret So You (Hopefully) Don't Have To

Episode 192 - Q&A: JG 3.0 is HERE!, Ranger School Age Cop Outs, Back Vs. Belt Squats, Best TTM Fat Loss Plans, Hyrox Vs. SFAS Fitness, Fitness Focus in 75th Ranger Reg., Ruck Running Tips, TTM 1:1 Coaching Prices and More!

Episode 191 - Q&A: Selection Prep for Old Guys, SFAS Prep Around FTX's (NTC), Pull-up Mastery Deep Dive, Dive School/BUD/S Prep (Water Confidence), Optimizing Repeat Sessions, Is Giving Blood Healthy? & More!

6 Lessons Learned as a Green Beret that Make Business Success Virtually Automatic

Episode 189 - SFAS Run Pacing, Land Nav Myths, Ranger School Prep, T-Boosters, Meal Prep, New Hybrid Program, Peptides and More!

Episode 188 - Q&A: Ruck/Run Mileage For SFAS, Overtraining, Programming For Delta Selection, Strength-Endurance Training, Fastest Path To SFAS, Peri-workout Nutrition & More!

Episode 187: Q&A - Grip Endurance, Drinking Culture in SOF, Pogues in SF/SMUs?, My Current Fitness Goal, Running For SFAS Prep, Red Meat Myths, Belt Squats, Carb Refeeds & More!

Episode 186 - Over/Underrated Pt 2. - David Goggins, 80/20 Running, Single Leg as MAIN Squat, Keto Diet, Creatine Loading, Circuit Training, "Protein" Processed Foods, Melatonin & More!

Episode 185 - Overrated/Underrated Part 1: CrossFit, TRT, Fasting, Vo2 Max Training for SOF Prep, Barbell Overhead Press, Creatine, 2000s Hip Hop, Swimming & More!

Episode 184 - Q&A: Log PT Back at SFAS?!, Difficulty of CQB at OTC, Block vs. Concurrent Periodization (SOF Prep), Dive School Prep, Xtra Walking Pre SFAS, AM PT Test Tips, Self-Talk for High Performers & More!

Episode 183 - Q&A: Training Hours/Week pre SFAS, Gains & Partying, OSUT Prep (18X), SOPC for all?, Top Lifts for Each Muscle, TTM Business Beginnings, Option 40 V. 18X & More!

Episode 182 - Q&A: SFAS Non-Select Tips, Land Nav/Rucking & Delta Selection, SFAS Prep Timeline, Rope Climb Tips, Mimicking SFAS in Training, Determining Calorie/Carb Intake (cutting) & more!

Episode 181: Fitness for SFAS Vs. Q-Course Vs. ODA; Similarities, Differences & Key Principles

Episode 180 - Q&A: My Best/Worst SFAS Moments, Best TTM Program for SMU Prep, Pre-Selection Mental Health, Speed Work Vs. Z2, Ranger Prep, SF Officer Vs. Enlisted & More!

179 - Q&A: PEDs in SOF, Best Rucks for SF, SF Q-Course Advice, My Version of the ACFT, Losing Muscle To Run Faster, Things I've Changed my Stance on & More!

Episode 178: Breaking Down The Ultimate SOF Selection Prep Program: Ruck | Run | Lift (W/ Program Q&A)

Episode 177: Will a BIG Squat & Deadlift Make You a Rucking Monster?, Managing Pre-Selection Jitters, Best Free Weight Squat (Front/Back/SSB) & More!

Episode 176 - Q&A: Did I Think I'd Get Selected?, Attrition Rate in SFQC, Labwork For Optimal Performance, SFAS Post-Ranger School, Speed Work Pacing, Time Trials When it's HOT, & More!

Episode 175 - Q&A: Pre-OSUT Fitness, Option 40 Prep, Quit This Before SFAS, Performance & Fat Loss, SMU Selection/OTC, Speed Work, Body Recomp, Weekly Run Mileage & More!

Episode 174 - Q&A: SMU Prep/Standards, 12 Mile Ruck Prep, Best Socks/Boots for Rucking, BUDS/CDQC Train-up, Direct Support Selection, Programming Carries (SFAS), BEST Mobility Routine & MORE!

Episode 173 - Q&A: SFAS Prep Duration, Crushing Ranger School Patrols, SFQC Fitness Prep, Keys to Confidence as a Green Beret, BJJ w/ Hybrid Training, Rucking Technique, Deadlift Tips & More!

Episode 172 - Q&A: Pull-Up Mastery, Carries For SFAS, Training During Heat Wave, (non-fitness) Traits of Great GBs, Training W/ High Stress, Peptide Recs, OSUT To SFAS Timeline, Fixing Shoulder Pain & More!

Episode 171 - Q&A: OSUT Fitness Maintenance, Run Times for SFAS, Green Beret Officer Traits, RASP Prep, How To Crush As a GB, Cutting Tips, Rack Chins v. Pull Ups & More!

Episode 170: Programming to Get Strong, Fast, Jacked, & Selected for SOF (TTM Program Deep-Dive)

Episode 169 - Q&A: SFRE Prep, Busting Run Plateaus, Supplements For Q-Course/GBs, Knee Health, My Anxiety Issues, Clomid For Low T, Fasted Cardio, Bulking & Running & More!

Episode 168: 7 Key Hybrid Training Truths For Maximum Gains

Episode 167 - Q&A: Costly Mistake For New SF Guys, Why I Failed OTC, Get Leaner to Run Better, Selecting an SF Group, Opinion on Tactical Barbell, Recovering From Tendonitis, Good Vs. Bad Clients, Sled Work Tips & More!

Episode 166 - Q&A: BJJ & Fitness Programming, Fixing Low Testosterone, Ranger School Prep, Ruck & Boots For SFAS, Grip Protocols for Team Week, Peptide Use Recap, Power Training & More!

Episode 165: Heat Training 101 - How To Crush (& Stay Alive On) Summer Runs, Rucks & Selections

Episode 164 - Q&A: My Delta Selection Prep, Chat GPT Programs, OCS v. SFAS Prep, Speed Work In Heat, Mobility Formula, Would I Pass SFAS Land Nav?, Training & FTXs, Fitness Re-gains &More!

Episode 163: How to Achieve Rucking DOMINANCE (Crush Selection, 12 Milers, Ranger School)

Episode 162 - Q&A: Dealing W/ Haters (Joining SOF), 2 Mile Run Speed, Grip Strength Training, Elevation Training, Balancing Weight loss/Performance, Shift Work Sleep Tips & More!

Episode 161 - Q&A: SERE School Recovery, Road Vs. Trail Running, SF Officer Vs. Enlisted (Pros/Cons), Extreme Calorie Deficits, Ruck Trainers vs. Rucks, Cramp Mitigation, Rucking In Wet Boots & More!

Episode 160: 10 Big Nutrition Mistakes Sabotaging Your SOF Selection Prep

Episode 159 - Q&A: Olympic Lifts For SFAS Prep, Vo2 Max Vs. Lactate Threshold, Will I Run the 50K?, Rucking Vs. Running Crossover, My Top Book Rec, RPE Vs. HR (Zone 2), OSUT Fitness, Nicotine; Yay or Nay? & More!

Episode 158 - Q&A: Ranger School RPA Prep, Foot Care W/ Rucking, My Top 5 Supplements, Crushing Pushups, TTM SMU Program?, Best Run Times at SFAS, Ranger School Recovery, Injury Mitigation in SOF, & MORE!

Episode 157: 30 No-BS Tips to CRUSH A Career in SOF (Training, Team Room, Home Life, Personal Development)

Episode 156 - Q&A: SFAS Taper Tips, ACFT Ball Throw Mastery, Boots For SFAS, Pacing the Unknown (Gate Week), Low Carb/Fasting & Performance, SFAS Prep W/ Frequent FTXs, Swimming Improvement, Run Warmups & MORE!

Episode 155: My Ranger School Experience; A Phase By Phase Recap

Episode 154: My Suggested Ruck/Run Times Pre-SFAS, Old School GBs' Selection Prep, Becoming Injury-Proof, Life Experience In SFAS, Sleep in SUT, Pre-OSUT Fitness, Programming Leg Day & Speed Work

Episode 153: The 6 Main Things Holding You Back From Hitting Run & Ruck PRs (That Have Nothing to do With Fitness or Training)

Episode 152 - Q&A: Delta Selection Prep, Staying Fit Post-OSUT/Pre-SOPC, 5x5 Man-Maker Pros & Cons, Boots For Gate Week, Smashing Language School, Q-Course Prep, My FAVORITE UNCRUSTABLE, & More!

Episode 151 - Q&A: VOICE DEPTH TRUTH REVEALED, Cadence & Running Injuries, SFAS Prep When Always In The Field, JG 1.0 Vs. 2.0, Book Recommendations, My Fondest SF Memories, Muscle Gain on High Mileage, Mobility Mistakes & More!

Episode 150: Q&A - Running MPW & Strength Gains, Prior Experience For OTC, Swimming for SFAS Prep, SUT Prep, BCAAS v. EAAS, Intra Workout Carbs, & MORE!

Episode 149: Q&A (Long Form Questions) Winter Vs. Summer SFAS, How to Not Suck At Land Nav, Becoming a Rucking Beast, Sleep & Food Deprivation Training, SFAS Advice for Short Kings & More!

Episode 148 - Q&A: Optimal Body Composition For SFAS, Speed Work Programming, BJJ w/ Hybrid Training, Run Faster w/ LESS Effort, Busting Plateaus, Rebuilding Run Base & More!

Episode 147 - Q&A: Carry Loads at SFAS, Cruise Intervals Vs. Tempo, Gate Week at SFAS, Ruck Waist Strap Fastened vs. Unfastened, Selection While Injured?, Hex Vs. Conventional DL, Busting A Bench Plateau, & MORE!

Episode 146 - Q&A: Training Post-Ranger School, Rucking for Short Kingz, SBD #s For SFAS, Smashing 2 Mile Runs, Tempo Vs. Threshold, Run Plateaus, and MORE!

Episode 145: Q&A - Best Speed Workouts, Getting Out of a Rut, Fastest Route to Delta Force, Q-Course Fitness,Tips For 18X-rays Pre-OSUT, Getting Dropped From OTC, SFAS Prep While Injured & MORE!

Episode 144 - The SFAS Success Formula With Retired Green Beret, Dr. David Walton (TF Voodoo)

Episode 143 - Q&A: Smashing 5 Miles in All Terrain, Optimal Age for SFAS/SMU Selection, Is HIIT A Must-Do for SFAS Prep, The FORMULA for Intra-Ruck Fueling/Hydration, Running & Muscle Gain, Optimizing 2-a-day Training & More!

Episode 142 - Q&A: Proving Yourself On an ODA, SFAS Recovery Tips, Quit These 2 Things Before Selection, Costly Rucking Mistake, Building Grip Strength, Transitioning Into Speed Work & more!

Episode 141 - Q&A: Deloads In SFAS Prep, Test-Boosting Supplements, SFAS Standards vs. My #s To Shoot For, Building Upper Back For Rucking, Repeats for 5 Mile Improvement & More!

Episode 140: JON HAMILTON (Infinite Grit); The MOST Critical Physical & Character Traits For SFAS Success

Episode 139 - Q&A: (Fixed Audio) Jacked Gazelle 2.0, 2-a-days For SFAS Prep, Best Squat Variations for SFAS Prep, Pull-ups May be Messing You Up, What is Too Old/Young For SOF, Optimize Health & Performance w/ Blood Work, Is 'Greens Fasting' A Smart Idea?

Episode 138 - Q&A: Crucial Strategies for Land Navigation Success, Mastering Tempo & Speed Work, My Go-To Supplements For Health & Performance, Why Stretching & Foam Rolling are OVERrated, Tips for PM Training & Still Sleeping Great & more!

Episode 137 - 35 KEY Pieces Of Advice for Young, Aspiring SOF Candidates

Episode 136 - Q&A: Ultramarathon Pre SFRE?, SMU Selection Vs. SFAS, Shin Splint Mitigation, Intra Workout Carbs, Rope Climbing Tips, Cold Weather Running & More!

Episode 135 - Q&A: PED Use For Selection Prep, Weekly Mileage for SFAS Prep, Maintaining Fitness at OSUT, Pushup/Pull Up Improvement Strategies, Binge Drinking And Performance, Scrolling Between Sets & More!

Episode 134 - Q&A: Why More People Should Train Full Body, Ideal Body Composition For SFAS, Weekly Mileage for SMU Selection Prep, Using Straps During SFAS Prep, Pacing Runs Better, Sumo Vs. Conventional DL, Eating for Performance While Cutting & More!

Episode 133 - Q&A: Lower Body Lifting Mistakes For SFAS Prep, Overcoming Imposter Syndrome, How to Alleviate DOMS, Avoiding Injury at Airborne School, Run Pacing Strategies, Pull-up/Push-up Improvement & More!

Episode 132 - Q&A: The FORMULA for Getting Selected, Why Recent Selection Rate Was Low, Overcoming Fear Of Heights, Why To Think Twice Before Popping NSAIDs, Post SFAS Recovery Tips, Ranger School At 35, Running & Bodyweight & More!

Episode 131: What I'd Focus On If I Were 1 YEAR Out From SFAS

Episode 130 - Q&A: Crossfit & Running, Pacing Repeats Effectively, SFAS Prep w/ Injury, Mixing & Matching Programs, Fixing Underdeveloped Back, 3 Most Important Types of Runs, Optimal Running Frequency & MORE!

Episode 129 - Q&A: Tips For A 21 Day Non-Select, Training While Cutting, Ruck/Run Frequency for SFAS Prep, Low Testosterone & Metabolism, Losing Strength/Endurance Adaptations, Programming Carries, Treadmill Pros & Cons & MORE!

Episode 128 - Overrated/Underrated Pt. 2: Creatine, 80/20 Running, Unit Selection Just For Fun, Speed Work "Finishers", Deep Tissue, 2x/wk Speed Work, Nasal Breathing, Assault Bikes, Meal Prep, Foam Rolling/Stretching & More

Episode 127: Overrated/Underrated - Tapering For SFAS, "Raw Dogging" Workouts, Reddit For SFAS Advice, Full ROM, Deadlifts, Ice Baths, Supersets, Drop Sets, Low Carb Diets, Intermittent Fasting & More!

Episode 126: Why CrossFit Won't Prepare You for SFAS (&11 Other SFAS Prep Myths)

Episode 125 - Q&A: Overdoing Mobility Work, Overtraining During SFAS Prep, Nutrition/Fueling for Runs, Qualities of Stellar Leaders, Making Better/Faster Decisions, Prolonged Fasting, Deload Weeks; Yay or Nay? & More!

Episode 124 - Q&A: Tips for FNG Green Berets, Squat #s For SFAS, Best Movements for Shoulders, Overthinking Your "Why" for SOF, Muscle Gain Potential as Natty, Benefits of Walking & More!

Episode 123 - Q&A: SOF Selection Prep On 5 Miles/Wk?, Summer Vs. Winter SFAS, Training Around Injuries, Ranger School Recovery, Speeding Up Your Metabolism, Taking Rest Days & More!

Episode 122: How To Improve Your 2 & 5 Mile Run Time (New Program Overview)

Episode 121 - Q&A: My Take On Minimal Rucking Programs for SFAS Prep, Rapid Run Improvement, Ruck Intervals, Training While Sore, Pull Up Progression, Carb Sources/Timing/Quantities,

Episode 120: Recapping My Experience As an 18X-Ray (Pre-Army>OSUT>Airborne>SOPC>SFAS>SFQC)

Episode 119 - Q&A: Prep Duration for SMU Selection, 1 Year Out Plan for SFAS, Balancing Lifting & Running, Pros/Cons of Treadmill Running, Mental Fortitude In SOF, Eating On Vacation, Lifting Volume for SFAS, Tibs & Calves for Tactical Athletes & More!

Episode 118 - Q&A: Running Vs. Walk/Run for Zone 2, My Experience on MFF Vs. Dive Teams, Training in The Q course, How Often to Ruck, RASP vs. SFAS, Lifting to Support Running, Fueling/Hydrating for AM conditioning & MORE!

Episode 117 - Q&A: Crossfit for SFRE/SFAS, Ruck Running Considerations, The Interference Effect, Training 6 Months from SFAS, Sleep Consistency Vs. Duration & More!

Episode 116 - Q&A: Selection Recovery, Arm Training for Selection Prep, Tips for Faster Rucking, SUT v. Ranger School, Stress Management, Avoiding Cramps & More!

Episode 115: How to Unf*ck Your SFAS Prep Program

Episode 114: Q&A - SFAS Running/Rucking Volume, SOF Character Traits, Aesthetics vs. Performance, Winter Vs. Summer Selection, Book Reviews, Intra Run Fueling, & More!

Episode 113 - Q&A: Genetics And Athletics, Tempo Vs. Threshold Runs, Why Tabata Is Suboptimal, Maintaining Fitness In The field (Military), & More!

Episode 112 - Q&A: Difficulty of the 18D Course, How To Naturally Raise Testosterone, PEDs (SARMs vs. Steroids), Selection Shape For OSUT?, Improving ACFT Deadlift, Fitness In the Q Course, Long Runs & More!

Episode 111 - Q&A: Is Zone 3 Useless?, Nutrition Pre SFAS, Ranger School Prep, Tips for SUT, Best Ranger Competition, 6 Month Prep For SFAS, Sled Work For SFAS, Ruck Weight Recommendations & MORE!

Episode 110 - Get Stronger, More Jacked & Improve Your Endurance By Avoiding These 7 Hybrid Training Mistakes

Episode 109 - Q&A: Downtime in SFQC, Overtraining Considerations, Weekly Mileage Pre Selection, Tapering Before OSUT, Ruck Running, Maintaining Performance On A Cut & more!

Episode 108 - Q&A: Optimal Vs. Effort Vs. Consistency, Tapering Pre-SFAS, SOPC Expectations, Heat Training, Improving Pull Up Top Position, Training While Traveling, Improving Bench & OHP, Splitting Conditioning & Lifting On Same Day & MORE

Episode 107- Q&A: Assault Runner vs. Outdoor Running, Caffeine Use For Training, Top Performers at SFAS, "Dangers" of Oatmeal Showing Up to Selection Prepared vs. Broken Down, Why Back Squats Aren't Required& more!

Episode 106 - Q&A: Carries At SFAS, Post Workout Cooldown, Sleep Supplements, Team Week as an Introvert, Run Programming Considerations, Productivity Tips, Best Part of Q Course, Hill Sprints & More!

Episode 105 - Habits For Optimal Performance & Recovery During Selection Prep

Episode 104 - Q&A: PEDs in SOF, Alcohol In SF Culture, Improving 2&5 Mile Run, Fueling Long Cardio, Creatine Withdrawals, Ranger School Prep, Red Meat, & More!

Episode 103 - Q&A: Foot Care, RASP Vs. SFAS Prep Differences, Improving Ruck Walking Pace, Ruck & Run Paces To Hit Pre SFAS, Tapering For Selection, Sets Per Week For Muscle Gain, Cramping Considerations, NSAIDs & MORE!

Episode 102 - Q&A: Sleep Improvement Tips, What Ruck to Use For SFAS Prep, SFRE Taper?, Elevation/Terrain For SFAS Prep, Grappling/Extra Curriculars During SFAS Prep, Sauna Tips, Swimming For SFAS? & More!

Episode 101 - Q&A: Running Watches, Pros/cons of Nicotine, Slow Heavy Rucks for SFAS Prep, Biking To Improve Running, Back Pain From Rucking & MORE!

Episode 100 - A Reflection on 100 Terminator Training Show Episodes

Episode 99- Q&A: Gym Equipment for SFAS Prep, Nasty Nick O-Course Prep, Improving 5 Mile Run time, Hand to Hand Combat in SF, Avoiding/Managing Shoulder Issues, Recovering From Shin Splints, Q Course/ODA life In Your 30s and MORE!

Episode 98- Q&A: Land Nav Prep, Ranger School Before SFAS?, Building Confidence, Building Traps, Stress Management af SFAS, Overhydrating, Lifting Straps & Grips, & MORE!

Episode 97 - Q&A: Christmas Q&A (All Time PR of 34 Questions Answered!)

Episode 96- December Q&A (ACFT Ball Throw, Grip Strength, Rucking With A Sledgehammer, Wearing a Belt, Delaying SFAS Date, and More)

Episode 95- How to Build A Running Base (And Why You Shouldn't Skip It)

Episode 94- Q&A: HIIT vs. LISS, Hypertrophy For Selection Prep, Clydesdale Runners, Olympic Lifts in SOF, Annoying Gym Trends, Content Strategies & More!

Episode 93- Q&A: Why Barbells Are Overrated For SFAS Prep, Hybrid Training Volume Considerations, Chest Press Execution, Ruck Paces For SFAS Success, SFQC Lifestyle, Going 18X in your 30s & More!

Episode 92- Q&A: Training For The ACFT, The Reality of Serving In SOF, Zone 2 Progression, Training For Team Week at SFAS, Barbell Squats For Hypertrophy

Episode 91- Q&A: Good Ruck & Run Times During SFQC, Post-SERE School Recovery, Endurance Fueling/hydration, Getting into Specialty Schools (MFF/Dive/Ranger) in SF, Intermittent Fasting, Running & Lifting On Same Day, Rack Pulls & More!

Episode 90- Q&A: Ranger School Prep, 2 Mile Run Improvement, Creatine For Women, Ruck Running Weekly, Testing 1-3 Rep Maxes, Calf Raise Mistakes & Programming, Fat Loss & Performance & More!

Episode 89- Q&A: Avoiding Running Injuries, Pros/Cons of AM Workouts, Why SFAS Attrition Rate is High, Why Cheat Meals Suck, Shoulder Pain W/ Pressing Movements & MORE!

Episode 88- Q&A: Smashing Team Week at SFAS, How I'd Approach SFAS Prep Differently Today, Benefits of Waking Up Early, Stress & Fat Gain, Sleep Tips, & More

Episode 87- Q&A: How To Be More Consistent, Fast Roping, Improving Hand Release Pushups, HIIT vs. Zone 2, Pacing Tempo & Fartlek runs & MORE!

Episode 86- Q&A: Ideal Bodyfat % for SFAS, Training Volume Recommendations, Carb Intake For Cognitive/Physical Performance, How to Make Better Food Choices, Post Workout Nutrition For 2-a-days

Episode 85: How Long To Train For SFAS Based On Your Abilities, Genetics, and Upbringing

Episode 84- Q&A: Imposter Syndrome In Special Forces, How To Lead Men As A New Officer, Signs You Need A Deload, Prioritizing Health & Fitness, How To Ensure You're Getting Enough Fat & MORE

Episode 83- Q&A: Best Training Approach For Older Guys, Pacing Your Ruck Running, Officers vs. Enlisted at SFAS, Intra Workout Hydration, Bulking When You Used To be Overweight, & More!

Episode 82- Q&A: Trail Running To Prep For Selection, How to Know When You're Recovered, Solving Quad Dominance, How to Run Track Repeats, How To Convince Your Wife To Lift &MORE

Episode 81- 5 Common SFAS Train-Up Mistakes (And How to Avoid Making Them)

Episode 80- Q&A: Carries For SFAS Prep, Improving Your 2 & 5 Mile Run, Coaching the Next Generation Of Green Berets, My UBRR Scores, T-850 Program Details, Ramp Up Sets& MORE!

Episode 79- Q&A: Good Vs. Bad Leaders at SFAS, Physical Benchmarks for SOF, Ruck Intervals, Balancing Army PT With Your Own Program, Back Thickness, Zone 2 Vs. Zone 3, How to Mitigate Low Back Pain, & MORE

Episode 78 -Brian Clark is Back to Talk Selection Prep, Maintaining Fitness & Longevity as a Special Operator, Exercise Selection & Execution For Each Muscle Group & MORE

Episode 77- Q&A: Rucking Vs. Running, Coconut Water Sucks as A Sports Drink, Gaining Fat Before Ranger School,Why You Should Jump, Ideal Number Of Meals Per Day, Fruit Vs. Veggies & MORE!

Episode 76- Q&A: Combining Strength & Conditioning, Deload Week Dos and Don'ts, Getting Back on Track After Odverdoing it, My PRs for Rucking, Cardio for Fatloss?, Squats and Sprints on the Same Day & more.

Episode 75- Q&A - How to Balance Running and Lifting, Land Nav Tips, Electrolytes Overrated?, Run & Ruck Volume for SFAS, Day To Day Life in Special Forces,Go To Protein Sources, & More!

Episode 74- Q&A: Why A Gallon of Water/Day is Terrible Advice, Aggressive Diets, Airborne School Shenanigans, How to Improve 2 & 5 Mile Run, Different Types of Hamstring Curls, How Much Sleep To Shoot for & MORE!

Episode 73- Q&A: Why You're Doing Box Jumps Wrong, Feeling Small & Weak on A calorie Deficit, Land Nav Tips, General Warmups Vs. Ramp Up Sets & MORE!

Episode 72- Q&A: Ways to Use Sled Drags, 2-A-Days, Avoiding Shin Splints, RPE Vs. Percentages for Strength, Drawbacks of Veganism, & More!

Episode 71- How to Physically Prepare for Special Forces Assessment & Selection (SFAS)

Episode 70- Q&A: Benefits of Zone 2 V. Zone 3, Training Principles For Gains and Longevity, PT Structure on an SF Dive Team, Balancing Strength & Endurance, Best Time of Day to Train & MORE

Episode 69- Q&A: Overrated Underrated - fruit, bulking, ice baths, omnivorous diet, blue zone diet, box jumps, neck training, whey protein & MORE

Episode 68- Q&A: Females in SOF, Vo2 Max, Ruck "Accessories", My Macro/Calorie Intake, Powerlifting for LEO/military, Hex Bar Vs. Straight Bar DL, & MORE

Episode 67- Q&A: My Sports Background, Training For Ranger School, Mental Prep for SFAS, How to Improve Focus, Anabolics and Peptides, How To get Strong AF

Episode 66- Q&A: LEO/Military Fitness, Hypertrophy Programming Principles, Post-Ruck Recovery, Fad Diets, Pull-up Mastery, My Daily Routine, Warming Up & MORE

Episode 65- Q&A: Waking Up Early, Water Intake, Which Macro to Reduce 1st in a Cut, Theraguns, RDL vs. SLDL, Sunscreen & MORE!

Episode 64- 13 Traits & Habits of People Who Effortlessly Stay Lean

Episode 63- Q&A: Full Body Training, Marijuana and Gains, Sweat Suit at the Gym, Selection Train-up, Overcoming Gym Anxiety & more!

Episode 62: My first Episode as a Civilian!! + Q&A- My Top Sleep Tips, Best Exercises for Glutes, Signs You Need a Deload, Weight Gain Rate to Minimize Fat, Running For Zone 2, Progression Schemes & MORE!

Episode 61- The 15 Most Overrated Exercises

Episode 60- Q&A: My Favorite Barbell Exercises, Rest Between Sets, Tempo Vs. Fartlek Runs, Minimum Equipment Requirements, Squatting More Than Deadlifting, My Training Split, & MORE!

Episode 59- Q&A: Increasing Carbs, My Post Army Plans, Becoming Soft, My 1/2 Marathon Experience, Coaching Plans, Best Ab Exercises, Knee Health & MORE

Episode 58- Q&A: Detailed Explanation on Bands/Resistance Profiles, ACFT Prep, 12/3/30 Method, Pull Ups & Shoulder Pain, Hungry While Dieting, PEDs and Permanent Gains & MORE!

Episode 57- Q&A- Minimum Cardio Requirements, Calories Vs. Macros, How My Training Has Evolved, Best Exercises For Each Muscle Group, Fasting & Muscle Gain, Macros For Different Coals & More

Episode 56: How to Shred For Summer

Episode 55- Q&A: Creatine, Machines Vs. Free Weights, Why I Don't Program the Overhead Press, Straps for Pulling Movements, SFAS Prerequisites & More!

Episode 54- Q&A: Balancing BJJ and Muscle Gain, Genetics in Special Operations, Increasing Your Squat, How to Eat More Protein and MORE!

Episode 53: Q&A- Muscle Endurance Vs. Cardio Endurance, Gallon of Water Per Day, Bring up Lagging Muscle Groups, Conditioning For Longevity, Training After Poor Sleep, Fasted Workouts & More!

Episode 52- Q&A: Drawbacks of Vegan and Carnivore, Weighted Vs. Bodyweight Pull-ups, Protein Shake vs. Whole Foods, Hook Grip, Lowering Cortisol & MORE!

Episode 51- 6 Common Fat Loss Mistakes and How to Avoid Making Them

Episode 50- Q&A: How to Grow Your Glutes, Supplements, Overrated/Underrated Fitness Trends, Hybrid Training, Weight Vest Workouts, Ring Vs Bar Dips, & MORE!

Episode 49- Q&A: Finding Maintenance Calories, Best Sources of Protein, Lifestyle Considerations for TRT, Lower Body Strength and Athleticism w/o Squatting, Shin Splint Remedies, How My Fitness Views Have Changed & MORE

Episode 48- Q&A: Rack Pull-up vs. Pull-up vs. Assisted Pull-up, Running's Carryover to Rucking, Lab Work, Shoulder Pain Remedies, Curve Runner Effectiveness, Bodyweight Training For Recovery, & More!

Episode 47- Q&A- Pre Fatigued Running, Carbs and Muscle Gains, Upper Body Cardio Options, Why Women Shouldn't Fear Lifting, Pre Workouts, Box Squats Vs. Regular Squats and More!

Episode 46- Michael Vespa on Considerations for Starting Crossfit, Genetics and Sport, Olympic Lifting Considerations, And Why Explosive Movement is Crucial for Healthy Aging

episode 45- Q&A: Leg strength for runners, Overhead press vs. push press, nicotine pre workout, Curbing your sweet tooth, Conventional deadlift vs. hex bar deadlift, Improving top end speed, DMHA good or bad, and MORE!

Episode 44- Special Guest Brad Adair; How to Stack Small Wins All Day Long to Level Up Your Fitness, Business, and Family Life

Episode 43- Free Weights Vs. Machines; breaking down the best machine and free weight exercises for each muscle group.

Episode 42- Bulking; A Comprehensive Guide to a Faster Metabolism, More Muscle, and Hitting PRs!

Episode 41- Q&A: Planning your workouts, Powerlifting assistance work, Peri-workout nutrition, Training in a large calorie deficit, My Favorite books, Distracted workouts, Leg Press & Hack in the same workout,

Episode 40- Q&A: My new Program (announcement), Eating for AM workouts, Training through injuries, Desk Treadmills, Getting sunlight if working long shifts, Seated incline curls vs. spider curls, Pull-up vs. Pulldown, Pain with overhead press, Thoughts on

Episode 39- Q&A: Cramping from low carbs, Pelvic Floor Exercises, Conventional vs. Sumo deadlifts, Why I'm not a fan of rack pulls, Science Vs. Anecdote and MORE!

Episode 38- Health Vs. Performance Vs. Aesthetics; Why You Shouldn't Try to Chase all 3, all the Time

Episode 37- Q&A: Nicotine and performance, Two-A-Days, Substitute for back squats, Building power, Training when sick, My future plans for TTM and MORE!

Episode 36- Q&A: Foods that raise blood sugar, How to eat more protein, Home made pre workout, Peaking for an event, Signs of overtraining, and MORE!

Episode 35- Q&A: How to eat more without feeling sluggish, Ruck running, Splitting up lifting and condioning, Deep sleep, The origin of the name "Terminator" & MORE!

Episode 34- Calisthenics for muscle, Prohormones, Electrolyte supplements, FST-7 overview, Alcohol cessation and cravings, Tobacco and performance, and MORE!

Episode 33- Q&A A full explanation on how to improve your cardio and strength simultaneously, how to strenthen your immune system, "broken" metabolisms, how to increase bench press and MORE!

Episode 32- Q&A: Water consumption, Training 7 days/week, High carb or high fat, SFAS and RASP prep tips, How to feel more full, Creatine use and much more!

Episode 31- Q&A: Build bigger arms, Exercise order, Injectable L-carnitine, Hypertrophy Vs. Muscular Endurance, Cialis pre-workout, Energy drinks, Pre bed anxiety, and MORE!

Episode 30- Common false claims and how to detect BS on social media.

Episode 29- Q&A, Delaying caffeine, Training while sick, Hurricane Survival 101, Training splits, Morning Routines and why they're over hyped, training to failure, Nootropics and MORE!

Episode 28- Q&A: Running workouts, Metabolism changes, BJJ and other training, Bro workouts, Morning workout fueling, and MORE!

Episode 27- How to Feel Better Now than You Did 10 Years Ago!

Episode 26 Q&A- Special guest Monica Smith; improve sleep, reduce inflammation, 5 mile run times, recovering from rucking, front squat techniques, supplements worth taking, be more productive

Episode 25- Q&A: Sled work, Improving 5 Mile Run, Seed Oils, Low Animal Protein Diet, Cardio For Health, "Fat loss workouts", BMI calculators, Benefits of Golf & more!

Episode 24- Q&A Should everyone be using a barbell for squats, bench and deadlift? (and more!)

Episode 23- Q&A- Glute exercises, Warmups, Plyometrics, Selection Prep, Sleep Tracking and more!

Episode 22- SPECIAL GUEST Brian Clark- Training the younger population, Genetics and fitness, The nervous system, Training splits, Being healthy and strong as you age, much more!

Episode 21- Q&A How to Start Rucking, What Causes Body Odor, Ideal Sleep Quantity, Possible Causes of Bad Workouts, Food Sensitivity Tests, Genetics and Fitness

Episode 20- My favorite and least favorite exercises (and more)

Episode 19- How to Feel More Full When Eating in a Calorie Deficit

Episode 18- Carbs Make You Fat?! 10 Training And Nutrition Myths That Need to Die

Episode 17- Hypertrophy principles: How to gain muscle

Episode 16- Q&A: Ruck running; Nordic curls; Extra leg volume; SFAS prep; Staying on track on vacation; Cardio before weights; ATG squats

Episode 15-How to PROPERLY Implement Cardio and Conditioning for Maximum Results

Episode 14: How to build better habits for health, fitness, happiness, and productivity- With special guest Monica Smith

Episode 13- Conventional vs sumo deadlifts; Unilateral training; Peri-workout nutrition, Fasting, How to walk more

Episode 12: Training and Nutrition Tips for Hardgainers

Episode 11- Q&A- Is Tabata an effective conditioning strategy?

Episode 10- Q&A: Fueling for long endurance exercise; Implementing Mobility; Terminator's thoughts on fat burners;Jacked Gazelle for conditioning; Longevity based training;How to fit alcohol into a fit and healthy lifestyle

Episode 9- Q&A: How to consume more protein; How to judge workout effectiveness; Do I need to wake up early; Training to failure; Supplements I take; Tracking Calories vs macros

Episode 8- Q&A- How to find your purpose; Tips to drink more water; How to prioritize family time; My take on minimalist shoes; Why do deadlifts crush me; Best cardio For Fat loss

Episode 7- Q&A: Best time of day to work out, How to stay healthy when working nights, Mobility vs. flexibility, Creatine, Rounding the back when lifting, Rotational KB movements, Sprints and Plyos

Episode 6: SPECIAL GUEST Monica Smith (My wife); Common mistakes women make when trying to get "Toned"; How to change your mindset towards nutrition and fitness as a female.

Episode 5- Best 30 Minute Workouts, My Views on Crossfit, To Wear Sunscreen or Not, Sleep Tackers, Sauna Tips and more!

Episode 4- How to Improve Your Sleep

Fat burners and energy drinks, how to know what supplements to take, sauna use and hydration, how sleep affects metabolism, what’s the best training split.

Cardio and Calorie Restriction WILL NOT Get You Beach-Ready

Intro To Terminator Training Method Podcast- Get strong, get lean and get healthy!