Being a true "modern minuteman" and an asset to your community takes commitment and discipline. Physical performace and fitness should be at the pinacle of that commitment. Physical fitness is often forgotten or abandoned altogether in pursiut of easier of more "entertaining" disciplines. As a true practitioner of the second amendment and a modern minuteman, fitness should be the foundation everything else is built on. 

In this episode Dynamic Defense Solutions founders (Stephen and Jacob) are joined by Sam Wood of DAGR Managment to discuss operational fitness and the importance of being able to physically perfom at a high level. This episode really just scratches the surface but should give you enough information on starting a disciplined lifestyle and becoming what Sam would call a "combatant athlete".

Sam's basics for being a "Combatant Athlete":

Movement Based Exercises (with applicable examples)

• PUSH: Bench, Puchups, Dips, Push Press, Overhead Press
• PULL: Pull Ups, Barbell/Dumbell Rows, Face Pulls, Rowers
• HIP HINGE: HexBar Deadlifts, Glute/Hip Bridges, Barbell Snatch, Barbell Cleans, Kettlebell Swings 
• SQUATTING: High Bar Squats, Zercher Squats, Split Squats, Front Squats
• ROTATIONAL: Russian Barbell Twist, Mason Twist, Medicine Ball Rebound Side Throws, Standing Plate Twist, Plated WoodChoppers 
• CARRYING: Farmers Carry, Suitcase Carry, Sandbag Carry
• NECK: Shrugs, Prone Weighted Neck Extension, Stability Ball Neck Bridge, Neck Flexion Extension, Lateral Flexion Extension

Sam's Recommended Formulas:

Helpful Formulas and Calcualtors 

TDEE & BMR

RIR vs RPE Scale

Rating of Perceived Exertion

Educational Rescources:

Force-Velocity Curve 

Macronutrients 

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