Being a true "modern minuteman" and an asset to your community requires commitment and discipline. Physical performance and fitness should be at the pinnacle of that commitment. Being disciplined and responsible for your own fitness requires a fundamental knowledge of your own body and what it needs. Understanding how to train efficiently as well as avoid injury are vital to overall fitness success.

In this episode Dynamic Defense Solutions founders (Stephen and Jacob) are joined by Sam Wood of DAGR Management to discuss fitness and the importance of being able to physically perform at a high level. This episode breaks down fundamental physiological information that is important to better understand how to maintain a high level of fitness. Sam also talks about how to mitigate and avoid injury as well as how to work around injuries. This episode is considered a "part two" to the earlier episode with Sam ("Operational Fitness").

Study Sources & PMID Links:

PMID or "PubMed Identifier" Is a numerical system used by the National Library of Medicine as a resource supporting the search and retrieval of biomedical and life sciences literature with the aim of improving health–both globally and personally.

The PMIDs that were referenced in this episode and are linked below:

• Stretching has NOT been shown to reduce injury risk (PMIDs: 26642915 & 15782063)
• "Good form" has little evidence to support injury risk reduction (PMID: 31775556 & 35098885)
• Sleep reduces injury risk by up to over 200% when getting 4 h vs. 8 h (PMIDs: 25028798 & 32061551)
• High levels of chronic stress, inactivity, & poor sleep are strong predictors of chronic pain (PMID: 35061825)
• Psychological stress reduction has been shown to reduce injury risk (PMIDs: 34803856 & 34525450)
• Warm ups that increase heart rate & body temperature (PMID: 35627873)
• Belief that you are NOT fragile (PMID: 37240482)
• Expectation of pain, fear, & belief the body is fragile can increase pain sensitivity (PMIDs: 30243037, 23850095, & 27548244)
• Appropriate load & volume management. Training with low recovering rates can increase risk (PMID: 29943231
• Pain association with tissue damage (PMIDs: 35669019 & 22341140)

Sam's Recommended Formulas:

Helpful Formulas and Calculators 

TDEE & BMR

RIR vs RPE Scale

Rating of Perceived Exertion

Educational Resources:

Force-Velocity Curve 

Macronutrients 

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We throughly test and evaluate all the equipment we sell. If you see it for sale on our webstore then we personally back it and recommend it. We are always adding new products to our store that we belive supports the "Modern Minuteman" and that mission. We get asked often how people can support us and the podcast. Purchasing gear, equipment, holsters, and accessories from us directly supports DDS which makes the Minutemen Initiative podcast possible. We appreciate all of you who listen and greatly appreciate your support! 

Thank you,

Jacob & Stephen