What’s up everybody, wanted to hop on and talk some shop. Here is an Assault/Echo Bike Workout sheet that I made from a Mike Boyle conditioning article. The program starts with a max effort timed 2 mile trial. They are all quick hitters that could make up a low/non-impact conditioning day or a great finisher following a resistance training session. It is also great to keep athletes accountable during conditioning. The workouts provide a target intensity level (%) based off of your max cadence during the timed 2 mile trial “your 100% or 1RM”. Lastly, I think with some small changes you could easily modify these workouts to work on any Erg machine. Feel free to save this for your own use, and provide any comments or feedback!

Was looking at the Train Heroic programs. Whats the main differences between Warfighter and Team Lunchpail?

Team - was just having a conversation with one of our firefighter athletes on Warfighter and were talking about challenges with making training work on a 48/96 schedule. I know we have a large firefighter community here, so what are some strategies you guys use to make training work with your schedule?

Everyone knows caffeine is the go-to when you’re running on fumes…But what if your secret weapon against brain fog isn’t coffee — it’s creatine? A new study dropped in Nature’s Scientific Reports tested a massive single dose of creatine (0.35 g/kg) during 21 hours of sleep deprivation.The results? 🧠 Sharper thinking: Subjects processed information up to 24% faster on cognitive tests. ⚡ Better memory & focus: Reaction time and short-term memory stayed higher compared to placebo. 🧬 Creatine kept brain pH steady and preserved energy stores — keeping your brain “charged.” 😴 Less fatigue: Even after being awake all night, participants reported feeling less tired. In other words: creatine didn’t just help muscles — it kept the brain online when it should’ve been crashing. 🗣️ Your Turn Would you take a scoop of creatine to power through an all-nighter instead of another cup of coffee? Drop your thoughts ⬇️ and check out the full article here: https://www.nature.com/articles/s41598-024-54249-9

Team - the downloadable pdf for 12 assault bike workouts by Coach @Dj Melgar is now available in the classroom.