 Our first caller is William from New Mexico. Hey William, how can we help you? Hey guys, I'd like to just start out by thanking you guys for everything that you do. I mean you've changed the way that I work out really changed my life and a lot of the dudes in my department I've been a volunteer firefighter for coming on three years now and I'm finally making a step to apply to a career department making some good progress in the application process and the whole time they've been talking about you know the style of brolifting isn't going to cut it for the rigorous academy they said you know it's going to be more similar to CrossFit style lifts and then obviously you know running stairs and push-ups and what not for burpees for additional PT so I was wondering if you guys had any suggestions on you know what kind of workouts I should be focusing on to get myself prepared currently I do like a hypertrophy and strength cycle you know I learned it from you guys of course but currently when I'm at now and I just want to see you know what should I be doing now to prepare to keep myself safe and be ready to do this A map strong and he's whooping everybody's ass is doing CrossFit Oh yeah map strong would be a great program for that you know the best thing you can do is number one majority of your training should mimic whatever tests they're going to put you through so if there's for example I know I've trained firefighters in the past and I know in the past there was like a one test was to pick up a sandbag or a dummy that weighed I don't remember the weight was like 150 pounds I had to carry it over certain things and carry it for certain Drag it Drag it and so we would do that as part of their training so the more training you can do that mimics the type of testing and what are you going to do on the job the better you're going to be at those things now on the side there's definitely value to doing general strengthening exercises to build overall strength and those are the you know those compound lifts that you probably heard us talk about so many times your deadlifts your overhead presses your rows Zercher squats are excellent for probably what you're going to be doing a lot of single leg exercises and rotation to prevent you from injuring yourself but you got to train in a way that somewhat mimics what you're doing and then throw in some general strength type exercises but a majority what you're going to do is going to look like whatever test you're trying to to pass I would I would definitely if you don't have map strong will hook you up with that so I would run that pretty much how it's laid out for you and then what I would do is we have what are called work sessions in those and the work sessions are on the opposite days of like your foundational days in those work sessions I would I would take some of the exercises like Sal saying so if you can get a hold of a sandbag or get a hold of a dummy or some of the exercises or tests that you'll have to do I would incorporate them into that work session but the rest of the program I'd follow it pretty closely to a team and I think that it will give you everything as far as work capacity upper body strength leg core strength doing things like Zercher movements all that's in there and I think that's a phenomenal program yeah I think what would get some people's way oftentimes when they're training for something like what you're talking about is either one of two things either they don't fully understand you know what their training should look like and so they're not able to maximize the performance or they're afraid of losing you know bodybuilder type gains they're like oh man if I go off my you know my isolation exercises if I stop training in this you know the split or whatever and I train for this type of performance I'm going to lose some of my aesthetics in a case like that you know I would say you got to pick you know one or the other it's like it's like when you play video games and you're building your character and you got ten points but you have to divide it up between stamina endurance you know muscle strength speed you know that kind of stuff and you put it all in one you're not going to be able to contribute to the others it's like that's that's kind of how real life is so those are the two things that'll get in your way but if you're okay with allowing your body to look the way it's going to look to maximize your performance to do your job the best then train specifically for that Functional training is going to be at the utmost priority and so yeah I'll just echo what these guys have said but really you know in terms of like special specialization for you know what you're trying to do I would really focus in on movement and joint health and so making sure that you're always checking yourself making sure that you know you have the proper range and mobility and joint support to keep your body healthy because you know you guys are putting a lot of demand on your body you know beyond this test and this rigorous thing that you're trying to do you know going into that it's really the sustainability of maintaining that functional strength is everything in a job like that William do you know what the test looks like? So as far as the physical test for application goes I've already passed those what we're looking at now is an 18 week academy where it's Monday through Friday and it's you know academics as well as the physical side of it so the physical side of it I mean they're going to go and have you do workouts and from what I understand it's kind of like a mix between hit training and some crossfit style stuff so it's 18 weeks of what they say is rigorous rigorous stuff like that you do some running so yeah I'm definitely concerned about my endurance as well as you know the mobility like you were saying my mobility is garbage so I know I need to work on that so I you know so do this we got we're going to hook you up with MAPS Strong so you got that for free we have the MAPS PrimePro webinar literally make it a habit at least a couple times a week that you just go through that it's at PrimeProWebinar.com right Doug? So go to PrimeProWebinar.com I take you through about 50 minutes of mobility basically from the feet all the way up to the neck and just follow it follow it take it you know you could do it in your living room at your house just make an effort to do that at least two or three times a week in conjunction with MAPS Strong the amount at the first phase of MAPS Strong is like 20 reps shit so you want to talk about building your work capacity and your stamina you're going to get that right out the gates with phase one of that program yeah what people don't realize I mean endurance training you know you're going to adapt to that really quickly what's going to really weather the storm is you know really focusing on your joint health and joint support and so like Adam said I really would highly suggest even the entire time through you know your testing to really be cognizant of where your joints are and how you can you know help keep them healthy Yes sir I could be doing something wrong every time I try to go to that website for the webinar it says the session has expired and it's no longer available so I'll try it again well let me let me I'll get Doug on it right now hold on William let me get Doug on it right now and that would be a big big problem because I've been telling people to go there seems to be available still primeprowebinar.com so maybe you need to clear out your cash and if you've tried to log in before maybe that's what it's doing it's going to an old page I'm not sure yeah so clear out your cash and it should work okay and if I if I so I'm a little into sites if I've been listening to you guys for years and I've wanted to buy one of your programs but I've had a hard time deciding which one to do because I'm a mess but would you recommend because I know for sure I'm worried about my mobility would you recommend prime or prime pro because I'm a little bit confused on it so we're sending you we're sending you right now strong for free so you got that to follow and then follow the free webinar prime pro and then that would be the one that I would invest in and by the way when you go through the webinar there's like a 50% off coupon that gets kicked to you afterwards so go through that take advantage of the free stuff we're hooking you up with and then if you were going to invest into another program I would get that to compliment what you're doing yes sir well hey I really appreciate it guys I can't tell you how much this means to me it's all I want is to be successful in this career field and you've like I said at the beginning you've touched my life you've touched the life you do the station you know I've turned them on to your podcast like show them the one you did about first responders you know and we listened to that whole podcast together as a group as well as some of the ones like how to be a winner and what not I mean you guys just produce phenomenal content and I appreciate it awesome yeah that's best of luck to you and thanks for saving lives huh I appreciate it gentlemen you have a good one brother you too thank you so much yeah it's I can't stress enough specificity specificity it's hard I messed it up of training you know it's like if you're if you want to get good at specific things train those things that should be the core of your workout and then the other stuff will supplement it I think a lot of people make mistakes by you know they don't do the specific stuff that applies to what they're trying to accomplish they focus too much on general stuff which you'll get carry over for sure no but if you have to like let's say you have to jump over a wall to drag a five hundred fifty pound dummy if nothing will get you better at doing those things than doing those things practice them yeah if you can if you have access to a wall you have access to a sandbag or a dummy that you can drag nothing is going to get you better for that for that test or for whatever they're going to put you through than that but that being said MAP STRONG is like the work I mean that thing is all work capacity you're going to build a big old motor with MAP STRONG yeah yeah he's going to I guarantee if he does that leading up into all this training he's going to smoke everybody that's doing CrossFit