The Everyday Responder
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.
#96 - Strong… But Gassed: 5 Strength Mistakes That Wreck Run Times in Uniform
Running always takes the blame.
Your 2-mile stalls, your legs feel dead, you’re gassed by the second lap, and the first thing you cut is the running. But for a lot of tactical athletes, the problem started in the weight room.
In this episode, we break down the 5 strength training mistakes that leave you strong… but gassed:
Why planning around what you “probably could” do backfiresThe split mistake that turns training into solving riddlesWhose “best exercise” list you’re actually followingWhat most people get wrong in the first 10 minutes of a sessionWhy “any idiot can make y...#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 5-mile and got stronger, then set a company record on an impromptu wildland pack test.
Results in 3 months:
2-mile: -1:155-mile: -5:00Pull-ups: +4 (18 total)Trap bar deadlift: +5lbs (pushed well over 2x bodyweight)In this episode:
The 3 run t...#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 win as a tactical athlete.
Lets connect:
Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free)
The Everyday Responder System - Tactical Athlete Training Program: 3HRS a Week (Always a Go)
Uniform Strong - Carry...
#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 differ for the uniform Blood work recommendationsIf you liked this style of podcast, don't forget to leave a review!
Lets connect:
Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free)
The Everyday Responder System - Tactical A...
#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 "I've never been a runner"?
Whether your target is maxing a PT test, toeing the line at a big race, building tactical readiness, or simply staying strong and durable with a running base to match - we unpack the solution where you don't have to...
#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 give you the actionable roadmap):
1 - Keep Your Composure - Daily, through training, nutrition, and uniform chaos
2 - Max Intent - Do fewer things, at a natural pace, obsessed over quality - not more volume, more hype, more chaos
3 - Delayed Gratification
#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 athletes actually train for instead.
Caveat up front: yes, it's a mandatory requirement. Yes, you still have to crush it. This isn't permission to ignore the test - it's a different path to dominating it.
The test isn't the goal... it n...
#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 trainingHow it makes you a more fulfilled leaderWhat to do next to put it into actionEveryone could use the same excuses. You choose to be the exception.
Now you need a strategy - grab the free system build for your next...
#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, competitive school, specific times, scores, or results). But know your why. Not "it'd be cool" - a memory, a person, your teammates. That's the fuel that won't run out.
#1 - Run a readiness eval. Test what will actually be tested.
#2 - Respect the 7 standards (prioritize your #1 weakness):
...#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 system you can apply right awayTwo camps: The Under-Fueler & The Burnt Out Dieter - and how to fix bothBlood work, supplements, and TRT/peptidesTactical athletes must fuel the machine. After this podcast, you have the system to be able to.
Connect with Susan<...
#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 training performance, and the uniform.
Also mentioned: The Tactical Readiness Blueprint - the #1 weakness that gets leaders in uniform hurt, exposed, or outpaced, and how to build your system around it. Grab it free: TRB
Lets connect:
T...
#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 Athletes PR the 2 mile Part 1: (Article) 3 Runs The Tactical Athlete Needs To Dominate The 2 MileWhy "strong enough" is the target3 mistakes that keep tactical athletes hurt and slow The Everyday Responder System build for strength sessions - warmup, primer, main movers, finishersTactical Readiness Blueprint is live. If yo...
#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 meansFueling with whole foods / hitting protein targetsPre-run hydration & fuelingCombating performance anxietyTraining on shift (panamas)Should you cut calories if you go over?Avoiding snacking & eating out without derailingBest way to cut caffeine and nicotineShould you train in a tired state to build discipline?Daily or weekly weigh-ins?Breaking training into smaller windows / 2-a-daysImproving VO2 max for a specific test (firefighter)If y...
#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 put bandaids on a bullet holes - fixing problems instead of avoiding them in the first place. Greg gives his tried and true approach to tactical training, staying power, and acquiring the skill to mentally endure when every fiber is telling you to quit.
Follow him here: @c...
#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 develop3 ways tactical athletes sabotage their own run timesThe run system (easy, moderate, and hard)How to develop the your pacing techniqueAbout This Series
This is Part 1 of a 4 part series. Each part has an associated article with a deeper breakdown.
Part 1 - The R...
#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 essentialsSupplements and which ones are worth takingUpdates on PT test standardsBest training splitsTracking nutrition and bodyweightHow to bounce back after a missed session or mealAnd moreDM @everydayresponders with questions for the next Q&A, or watch for a question story!
Lets connect:
Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free)
The Everyday Responder System - Tactical Athlete Training Program: 3HRS a Week (Always a Go)
Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling Wi...
#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 (HERE)
Lets connect:
Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free)
The Everyday Responder System - Tactical Athlete Training Program: 3HRS a Week (Always a Go)
Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Re...
#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 and not the end, and what it looks like to stop chasing finish lines and start chasing the person you're becoming.
Adversity isn't the obstacle. It's the door.
IG: _phase_one_
Website: phase1missions.com
Podcast: PHASE ONE
Lets c...
#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 thing the main thing.
Prioritization over balance. Every time.
The Endurance Crucible:
23 verified elite performers.5 mental techniques.Research-backed, field-tested, and immediately applicableWhat separates the ones who push through from the ones who quit.Get the free training here
#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 scale can be a liar.
The bar doesn't lie. Your nutrition shouldn't either.
We break down our simple but effective approach to nutrition that ensures performance.
View the post (here) if you're a visual learner.
<...#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 builds a base that holds up under sprinting, long days, and capacity on demand.
The one who skips it or does it wrong just gets slower.
Apply accordingly.
Lets connect:
Tactical Readiness Blueprint - Receive Indi...
#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 athletes who want to be ready before they need to be.
Don't passively listen. Take action.
Lets connect:
Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free)
The Everyday Responder System - Tactical Ath...
#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, stress load, or season.
Principles and methods - not a prescription. Take what fits.
Your individualized program awaits: 1:1 Application
Lets connect:
Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free)
The Everyday Responder Sy...
#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 training, nutrition, lifestyle, and daily standards.
Step 3 - Free Strategy Call. We'll discuss coaching options, answer your questions, and build your readiness evaluation together.
[APPLICATION LINK]<...
#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 tactics to actually follow through...
In this episode, behavioral analyst Sara Welsh helps break down behavior change that lasts - regardless of what chaos gets thrown your way.
IG: sarahwelshbehavior
Website: catalystbehaviorproject.com
Lets connect:
Tactical Readiness Blue...
#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 evaluationThe three run typesWeekly structureSpecific pacing strategiesSo the PR becomes a byproduct. Not the sole goal.
Lets connect:
Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free)
The Everyday Responder System - Tactical Athlete Training Program: 3HRS a Week (Always a Go)
#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 crawlsDaily time trialsThousands of calisthenicsRuck and plate carrier runs with no purposeFor what? What's the goal? Are we improving or just getting tired? Do you actually have to be there for an hour or are we just checking a box?
We can't change your PT. But in this episode we break down how to supplement around i...
#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 relieve stress, panic, and fear.
In this episode we give you the 24/7/365 game plan.
If you're a tactical athlete, first responder, or anyone who performs under pressure - this one is for you.
...
#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. Recover. Adapt.
That's the system. That's the standard.
Lets connect:
Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free)
The Everyday Responder System - Tactical Athlete Training Program: 3HRS a W...
#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 schedule, your demands, and the reality of your life. That's what this is.
Things that will help:
Tactical Athlete Nutrition: 21 Field-Tested StrategiesPre/Post Training Fueling Guide — what to eat and when around your sessions5 Nutrition Tactics for Tactica...#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 sessionWe recently wrote deep dives on some of todays talking points:
For Tactical Athletes Who Hate Running But Refuse to Let it Be Their Weakness
Running Base Building for Tactical Athletes
Become a Better Tactical Athlete Without Being a Worse Parent, Partner, or Human
Lets connect:
Tactical Readiness Blueprint - Receive Individua...
#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 uniformWhy 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 power? This is our blueprint.
Lets connect:
Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free)
The Everyday Responder System - Tactical Athlete Training Program: 3HRS a Week (Always a Go)
Uniform Strong - Carry. Endure. Lift. Rec...
#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" but gets you results with staying power.
You're not just a runner. You're a tactical athlete.
Strong enough, fast enough, powerful enough.
Here's how.
Lets connect:
Tactical Readiness Blueprint - Receive Individual s...
#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 coaching, walks through his practical "Gassed to Ready" framework, calls BS on common training excuses, and reveals the five exercises he'd use for the rest of his life.
Direct, actionable, and packed with information to bring to the mat or the field.
Ch...
#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 NEEDMinimum effective doseThese are the key to staying power.
Take performance & longevity for a test ride: FREE WEEK OF TACTICAL S&C
You won't regret it.
Lets connect:
Tactical Readiness Blueprint - Receive Individual strateg...
#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.
Colleen is a friend, performs at an insane level, and is one hell of a dietitian (plus loves ice cream)
Connect with Colleen:
IG: @thetacticalsports_rd
Lets connect:
Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free)
The Eve...
#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 that filter into 24/7/365 readiness, the thing we all signed up for when we raised our right hand.
Don't forget to leave a review!
Lets connect:
Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free)
The Everyday Responder System - Ta...
#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 studying.
Her willingness to do hard things? That's what separates high-performers from display models.
Get to know Lauren here:
Instagram: @laurenkalil
Youtube: Queen of Hustle (Reporting to competing playlist is 12/10)
Website: laurenkalil.com
Lets connect:
...
#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 get wrong about being Uniform Strong.
We're talking about:
Gym Strong vs. Uniform Strong Why "passing" standards are designed to keep you average (and what to aim for instead)The standards for being Uniform Strong What happens when you stop training for the gym...#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 connect:
Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free)
The Everyday Responder System - Tactical Athlete Training Program: 3HRS a Week (Always a Go)
Uniform Strong - Carry. Endure. Lift...
