In this episode, we sit down with Heidi Campo, strongman athlete, published author, and tactical human performance researcher, to discuss how strongman training can carry over to the demands of tactical professions. Heidi breaks down why strength alone isn’t enough and how explosive power, work capacity, change of direction, and moving awkward objects can help build a more complete tactical athlete.

We also dive into the importance of conducting a true needs analysis, using research to guide training decisions, and understanding where traditional strength training may fall short. Heidi shares insights from tactical and NASA research on team cohesion, cognitive demands, arousal, and performing under stress.

From picking up and throwing heavy objects to training the brain to process information under pressure, this conversation explores what it really means to prepare someone for the physical and mental demands of the job.

Topics include:

• Strongman training for tactical athletes
• Relative strength vs. absolute strength
• Explosive power and moving awkward objects
• Needs analysis and job-specific programming
• Work capacity for tactical professions
• Team cohesion and performance
• Training under stress and controlling arousal
• Cognitive and physical dual-task training
• Bridging the gap between research and coaching
• How coaches can stay current with tactical performance research

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In this episode, Coach Jimmy breaks down complex training and how we’re using it during the current Power Capacity block of Warfighter.

We cover how pairing compound movements with biomechanically similar plyometrics can help bridge the gap between strength and explosive power, when complex training should be introduced, and why athletes need to build a solid foundation before using more advanced training methods. Coach Jimmy also explains the difference between complex training and French Contrast Training, and why complex training is often more practical for Warfighter athletes training in different gym environments.

If you’ve been wondering why certain strength and explosive movements are paired together in the current Warfighter cycle, this episode gives you a look behind the programming and the intent behind the training.

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Introducing 4x45, our newest training team built for people who want to train hard, stay consistent, and get results without spending hours in the gym.

In this episode, Coach Jimmy breaks down the structure behind 4x45 and how four 45-minute sessions can cover strength, power, work capacity, and conditioning. He walks through each training day, explains the heavy and dynamic effort rotation, and discusses why efficiency and consistency were priorities when designing the program.

Topics Covered:

• Who the 4x45 program is built for
• How the four-day training week is structured
• Heavy strength vs. dynamic effort work
• Using escalating density to build work capacity
• Building Zone 2 conditioning without unnecessary volume
• Getting quality training done with limited time and equipment
• Why consistency matters more than spending hours in the gym

If you’re balancing work, family, and life but still want structured training that moves you forward, 4x45 was designed with you in mind.

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Escalating Density Training is a simple, time-efficient way to build strength, hypertrophy, and work capacity by accumulating quality volume in a set amount of time.

In this episode, Coach Jimmy breaks down how EDT works, how to select the right exercises and loads, and how to progress total volume from week to week. He also explains where he’s used it within training cycles and why it can be a valuable tool for coaches and athletes looking to get more quality work done in less time.

Topics include:

• How Escalating Density Training works
• Exercise and load selection
• Using 15–20 minute density blocks
• Progressing volume from week to week
• Building strength and work capacity under fatigue
• Where EDT fits within a training cycle
• Common mistakes when using EDT
• Why different programming methods are tools in the toolbox

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In this episode, Coach Jimmy breaks down how to get the most out of the new 12-week cycle based on your individual goals and weaknesses. He covers how to approach the conjugate strength work, why accessory movements need to be progressed, and how to prioritize strength or conditioning without losing sight of the bigger picture.

The episode also dives into the return of speed and deceleration work, dynamic effort training under fatigue, added ascent conditioning, and how to appropriately add Zone 2 work without interfering with recovery.

Topics include:

• How to approach the rotating conjugate strength movements
• Progressing accessory work instead of simply completing it
• Prioritizing strength vs. conditioning based on your needs
• Understanding the intent behind threshold runs and faster intervals
• Adding Zone 2 work appropriately
• Reintroducing speed, acceleration, and deceleration
• Developing power while fatigued through dynamic effort work
• Ascent conditioning, grip work, and odd-object carries
• Tracking your training and competing against your previous performance

The goal isn't just to complete the program. Understand why you're doing each session, train with intent, and consistently build throughout the entire cycle.

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In this episode, Coach Jimmy breaks down ascent conditioning and how to train for the demands of moving uphill, especially while carrying load.

Covered:

• What ascent conditioning is and why it matters
• Building aerobic capacity and muscular endurance for elevation
• How to progress duration, load, incline, speed, and total vertical work
• Using incline treadmills, step-ups, stair steppers, and other ascent-focused methods
• Why specificity matters as you get closer to an event or operational demand
• How often to include ascent conditioning in your training
• Who benefits most from this type of conditioning

Whether you’re military, law enforcement, a firefighter, hunter, hiker, or anyone who needs to perform over challenging terrain, ascent conditioning can help build the engine and durability needed to keep moving when the terrain gets steep.

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In this episode, Coach Jimmy breaks down SURGE, the upcoming 12-week Warfighter training cycle built around developing power capacity and the ability to repeatedly produce force under fatigue.

Topics:

• How SURGE builds off the previous Warfighter cycle
• Max effort and dynamic effort training
• Complex training for developing explosive power
• Sprinting and change-of-direction work
• The Build, Output, Armor (BOA) training structure
• New run/ruck and mixed-modality conditioning tracks
• Two-mile and five-mile run progressions
• How to adjust training based on your schedule and goals
• What to expect when the new cycle begins

SURGE begins September 7th.

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In this episode, Coach Jimmy answers your training questions rapid-fire and breaking down how to approach strength, conditioning, and program design.

Topics covered:

• Squat vs. deadlift
• Front squat vs. back squat
• RPE vs. percentage-based training
• Full-body vs. upper/lower splits
• Free weights vs. machines
• Olympic lifts vs. loaded jumps
• The best training split for the average person
• Strength and hypertrophy rep ranges
• Deloads and training block length
• Overrated and underrated strength exercises
• Zone 2 vs. intervals
• Heart rate vs. pace
• How much hard conditioning you actually need
• Whether cardio really kills your gains
• Conditioning options if you hate running

No single method works for everyone. The goal is understanding the intent behind your training and choosing the right tools for your goals, experience, and lifestyle.

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