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The Everyday Responder

Coach Justin McCartney

The Everyday Responder Podcast is dedicated to tactical professionals who refuse to just survive minimum standards. We break down the systems behind training, mental endurance, and fueling for performance - because every operator deserves to set the standard, not chase it.

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  • 26 episodes
  • weekly
  • Avg 46 min
  • English

Episodes 26

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  • Yesterday · 35 min

    #96 - Strong… But Gassed: 5 Strength Mistakes That Wreck Run Times in Uniform

    Running always takes the blame. Your 2-mile stalls, your legs feel dead, you’re gassed by the second lap, and the first thing you cut is the running. But for a lot of tactical athletes, the problem started in the weight room. In this episode, we break down the 5 strength training mistakes that leave you strong… but gassed: Why planning around what you “probably could” do backfires The split mistake that turns training into solving riddles Whose “best exercise” list you’re actually following What most people get wrong in the first 10 minutes of a session Why “any idiot can make you tired,” and what to do instead The job doesn’t care about your total. Build strength and conditioning as one system. In this episode, we show you how. Lets connect: Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free) The Everyday Responder System - Tactical Athlete Training Program: 3HRS a Week (Always a Go) Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders

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  • October 18 · 44 min

    #95 - How a Paramedic Took 5 Minutes Off His 5-Mile & Got Stronger (3 Runs, 3 Months)

    The full system he used to build an undeniable base. Fire, police, military: this is the same system any tactical athlete can run, no matter how chaotic the schedule. Calls day and night, certs, internships, and responsibilities outside the uniform. In 3 months, he still took 5 minutes off his 5-mile and got stronger, then set a company record on an impromptu wildland pack test. Results in 3 months: 2-mile: -1:15 5-mile: -5:00 Pull-ups: +4 (18 total) Trap bar deadlift: +5lbs (pushed well over 2x bodyweight) In this episode: The 3 run types: fast, slow, and practice pacing How strength works with running Training through chaos without starting over Get the exact layout we talked through, built specifically for you: Tactical Readiness Blueprint Lets connect: Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free) The Everyday Responder System - Tactical Athlete Training Program: 3HRS a Week (Always a Go) Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders

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  • October 11 · 35 min

    #94 - Chaos, Doubt & High Standards: How Tactical Athletes Earn Confidence and Win (3 Traits)

    As we navigate the uniform and our inner critic, let’s remember that everyone faces these challenges. The key lies in our ability to segment our goals, endure the tough moments, and respond with resilience. In this episode, we dive into the path to earn confidence, maintaining high standards, and win as a tactical athlete. Lets connect: Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free) The Everyday Responder System - Tactical Athlete Training Program: 3HRS a Week (Always a Go) Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders

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  • September 27 · 50 min

    #93 - Q&A: Performing with uncertainty at Airborne, training around difficult schedules, race fueling, hybrid goals, & more

    Here are the Q's we covered today: How to train around difficult schedules How to work through uncertainty (Airborne) Mindset shifts for performance anxiety Body comp vs. the scale How to dial in pacing How to prepare pre-race nutrition Wearables and how I use them Hybrid goals - and how they differ for the uniform Blood work recommendations If you liked this style of podcast, don't forget to leave a review! Lets connect: Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free) The Everyday Responder System - Tactical Athlete Training Program: 3HRS a Week (Always a Go) Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders

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  • September 19 · 42 min

    #92 - Stay Durable: Running Specific Base-Building for Tactical Athletes

    How do I improve my run time? (and actually stay durable...) In this episode, we answer that and more. We dive into the essentials of running-specific base-building for tactical athletes who need to be hybrid athletes. Chasing distance or chasing durability? Being a unit that can run? Silencing "I've never been a runner"? Whether your target is maxing a PT test, toeing the line at a big race, building tactical readiness, or simply staying strong and durable with a running base to match - we unpack the solution where you don't have to choose. We cover: Evals you can use Developing your RPE scale Why a "stupid amount" of Zone 2 might not be the strategy Ruthless prioritization when running and strength both matter Why "perfect" pace, shoes, and cadence don't exist - and why chasing them is holding you back If you like this episode, please don't forget to leave a review! Lets connect: Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free) The Everyday Responder System - Tactical Athlete Training Program: 3HRS a Week (Always a Go) Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders

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  • September 12 · 51 min

    #91 - Finishers vs. DNF: 3 Performance Principles for Uncommon Tactical Athletes

    Most tactical athletes think readiness looks like intensity - redlining every session, screaming through lifts, powering through with no plan. It's not. Readiness is built quietly, in the standards nobody sees. In this episode, we break down 3 principles that separate finishers from DNFs (and give you the actionable roadmap): 1 - Keep Your Composure - Daily, through training, nutrition, and uniform chaos 2 - Max Intent - Do fewer things, at a natural pace, obsessed over quality - not more volume, more hype, more chaos 3 - Delayed Gratification - Long-term planning, short-term execution You won't remember the metrics from any single session. You will remember whether you kept your composure, trained with max intent, and gave yourself the time to finish strong. Not everyone's willing to make that sacrifice. Not everyone can endure what it costs. Lets connect: Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free) The Everyday Responder System - Tactical Athlete Training Program: 3HRS a Week (Always a Go) Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders

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  • September 4 · 43 min

    #90 - Exceptional Tactical Athletes Don't Train The PT Test (They Do This Instead)

    Stop thinking about the test. That's how I opened five, hour-long mentoring sessions with people who want to improve their test performance. Supervisors and people struggling weren't thrilled I said it. In this episode, I break down exactly why I said it anyway - and what exceptional tactical athletes actually train for instead. Caveat up front: yes, it's a mandatory requirement. Yes, you still have to crush it. This isn't permission to ignore the test - it's a different path to dominating it. The test isn't the goal... it never was. It's the spot check that you're holding your standards. Start training for tactical performance, and let the test become a byproduct. Listen in and steal the roadmap. Lets connect: Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free) The Everyday Responder System - Tactical Athlete Training Program: 3HRS a Week (Always a Go) Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders

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  • August 14 · 40 min

    #89 - For Tactical Athletes Who "Meet Standards" & Feel Nothing - The Everyday Responder Solution for the Exceptional

    To be exceptional, you need to do exceptional things. Not just training to train, or suffering just to suffer. It's about discipline with a deadline. That's the Everyday Responder strategy. In this episode, we break down: Why discipline with a deadline creates purpose-driven training How it makes you a more fulfilled leader What to do next to put it into action Everyone could use the same excuses. You choose to be the exception. Now you need a strategy - grab the free system build for your next race, ruck, or test. Lets connect: Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free) The Everyday Responder System - Tactical Athlete Training Program: 3HRS a Week (Always a Go) Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders

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  • August 7 · 41 min

    #88 - 7 Uniform Standards Built for Competitive Tactical Athletes

    There's no one-size-fits-all program for tactical athletes. Program hopping, "tacticool" workouts, and named diets don't build readiness - they just feed the inner critic. This episode breaks down 7 standards to train by instead. Start with your performance target (a race, competition, competitive school, specific times, scores, or results). But know your why. Not "it'd be cool" - a memory, a person, your teammates. That's the fuel that won't run out. #1 - Run a readiness eval. Test what will actually be tested. #2 - Respect the 7 standards (prioritize your #1 weakness): Exceed personal standards Fuel the machine Train violently Get strong and handle bodyweight Move fast, slow, and pace Work capacity on demand Recover and do it again Build your tactical training program around these seven and you'll be uniform ready and ready to compete at the start line. The takeaway: One standard is lagging behind the others. Prioritize it and raise your overall capacity. Create my individualized strategy prioritizing my #1 weakness Free 3-minute assessment - reverse engineered from the 7 uniform standards. Receive video feedback of your system, strategy, and specific tactics. Lets connect: Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free) The Everyday Responder System - Tactical Athlete Training Program: 3HRS a Week (Always a Go) Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders

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  • August 1 · 1 hr 14 min

    #87 - How Tactical Athletes Fuel for Peak Performance - with The Tactical Dietitian

    Susan Lopez, "The Tactical Dietitian," has over 15 years coaching high-performers on nutrition for tactical demands. In this episode, she breaks down what actually works when it comes to fueling tactical athletes - from military and law enforcement to fire and EMS. We covered: A simple nutrition system you can apply right away Two camps: The Under-Fueler & The Burnt Out Dieter - and how to fix both Blood work, supplements, and TRT/peptides Tactical athletes must fuel the machine. After this podcast, you have the system to be able to. Connect with Susan Instagram: @tactical.dietitian 2026 Tactical Dietitian Performance Conference App: Tactical Dietitian Lets connect: Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free) The Everyday Responder System - Tactical Athlete Training Program: 3HRS a Week (Always a Go) Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders

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  • July 26 · 37 min

    #86 - 5 Daily Standards for Total Mental Control

    No one can beat you down like you can. This episode covers the 5 non-negotiable standards I use daily to replace self-doubt with an undeniable track record. Control what you can control. Get it done regardless of the chaos. Watch confidence and total mental control transfer to your overall training performance, and the uniform. Also mentioned: The Tactical Readiness Blueprint - the #1 weakness that gets leaders in uniform hurt, exposed, or outpaced, and how to build your system around it. Grab it free: TRB Lets connect: Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free) The Everyday Responder System - Tactical Athlete Training Program: 3HRS a Week (Always a Go) Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders

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  • July 17 · 42 min

    #85 - Strength Training For Tactical Athletes: PR The 2 Mile (Part 2)

    "Strong enough" is a phrase every tactical athlete needs to internalize. Not a powerlifter, not a bodybuilder, and not a typical runner. The goal: strength stops being the limiter, and injuries stop derailing your training. In today's episode, we cover: A recap of Part 1: (Podcast) How Tactical Athletes PR the 2 mile Part 1: (Article) 3 Runs The Tactical Athlete Needs To Dominate The 2 Mile Why "strong enough" is the target 3 mistakes that keep tactical athletes hurt and slow The Everyday Responder System build for strength sessions - warmup, primer, main movers, finishers Tactical Readiness Blueprint is live. If you want to chase hybrid goals and be lethal in all domains, take our free assessment - we will build your system for you: Tactical Readiness Blueprint Lets connect: Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free) The Everyday Responder System - Tactical Athlete Training Program: 3HRS a Week (Always a Go) Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders

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  • July 12 · 54 min

    #84 - What discipline really means, combating performance anxiety, hitting protein targets, Vo2 max test for firefighters, training on panamas, & more

    Another Q&A! Shoot me a question if you want me to break it down! Grab your Individual Tactical Readiness Blueprint here Here are the topics we covered today: What discipline really means Fueling with whole foods / hitting protein targets Pre-run hydration & fueling Combating performance anxiety Training on shift (panamas) Should you cut calories if you go over? Avoiding snacking & eating out without derailing Best way to cut caffeine and nicotine Should you train in a tired state to build discipline? Daily or weekly weigh-ins? Breaking training into smaller windows / 2-a-days Improving VO2 max for a specific test (firefighter) If you liked this style of podcast, don't forget to leave a review! Let's connect: Lets connect: Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free) The Everyday Responder System - Tactical Athlete Training Program: 3HRS a Week (Always a Go) Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders

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  • July 3 · 1 hr 10 min

    #83 - Tactical Performance and Training the Mind to Not Quit - with Coach Greg Amorelli

    Coach Greg Amorelli has spent decades under the bar, in uniform, and developing his craft. Navy Rescue Swimmer at 29. Army Infantry Officer at 40. His entry into the military was later than most - and instead of outworking father time, he started outsmarting it. Most tactical athletes train to put bandaids on a bullet holes - fixing problems instead of avoiding them in the first place. Greg gives his tried and true approach to tactical training, staying power, and acquiring the skill to mentally endure when every fiber is telling you to quit. Follow him here: @coach_greg_amorelli Lets connect: Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free) The Everyday Responder System - Tactical Athlete Training Program: 3HRS a Week (Always a Go) Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders

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  • June 27 · 41 min

    #82 - How Tactical Athletes PR The 2 Mile (Part 1 - The Running)

    There is nothing more frustrating than running hard without leg turnover or results. The goal of this series is simple: Do less, but better, and earn your next PR. In This Episode RPE - the most valuable skill to practice and develop 3 ways tactical athletes sabotage their own run times The run system (easy, moderate, and hard) How to develop the your pacing technique About This Series This is Part 1 of a 4 part series. Each part has an associated article with a deeper breakdown. Part 1 - The Running Part 2 - Strength Training Part 3 - Nutrition and Lifestyle Part 4 - The Full System Check out the full article here: 3 Runs The Tactical Athlete Needs To Dominate The 2 Mile - Part 1 of 4 Lets connect: Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free) The Everyday Responder System - Tactical Athlete Training Program: 3HRS a Week (Always a Go) Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders

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  • June 19 · 53 min

    #81 - Q&A: 1.5 Mile to 2 Mile Run Change, Best Training Split, Worthwhile Supplements & More

    In this week's Q&A, we covered: Gym bag essentials Supplements and which ones are worth taking Updates on PT test standards Best training splits Tracking nutrition and bodyweight How to bounce back after a missed session or meal And more DM @everydayresponders with questions for the next Q&A, or watch for a question story! Lets connect: Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free) The Everyday Responder System - Tactical Athlete Training Program: 3HRS a Week (Always a Go) Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders

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  • June 8 · 32 min

    #80 - "I'm Not Good Enough" - The Inner Critic Every Tactical Athlete Fights

    43.5% of elite tactical athletes reported self-doubt as a barrier difficulty factor. The voice. SEALs. Rangers. Pilots. Wildlland Firefighters. Ultra marathon runners... "Im not good enough". In this episode we unpack specific ways to silence your inner critic. Check out the Endurance Crucible (HERE) Lets connect: Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free) The Everyday Responder System - Tactical Athlete Training Program: 3HRS a Week (Always a Go) Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders

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  • May 31 · 1 hr 8 min

    #79 - Chase Values, Not Finish Lines: Ultras, SERE & the Journey of Life with Jon Fischer

    Most people spend their entire life avoiding the breakdown. Jon Fischer runs toward it - sometimes for 200 miles. Jon is a SERE Specialist, ultra runner, and founder of Phase One. This conversation goes deep into what suffering actually builds, why transformation begins at the start of difficulty and not the end, and what it looks like to stop chasing finish lines and start chasing the person you're becoming. Adversity isn't the obstacle. It's the door. IG: _phase_one_ Website: phase1missions.com Podcast: PHASE ONE Lets connect: Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free) The Everyday Responder System - Tactical Athlete Training Program: 3HRS a Week (Always a Go) Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders

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  • May 28 · 33 min

    #78 - Balance Is for Tactical Athletes That Haven’t Been Tested

    Every time I chased perfect "balance" I quit, burned out, or failed. This episode breaks down why balance is the wrong target - and what to chase instead. We run through a problem/solution framework across training, nutrition, and lifestyle so you can endure the tough seasons and keep the main thing the main thing. Prioritization over balance. Every time. The Endurance Crucible: 23 verified elite performers. 5 mental techniques. Research-backed, field-tested, and immediately applicable What separates the ones who push through from the ones who quit. Get the free training here Lets connect: Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free) The Everyday Responder System - Tactical Athlete Training Program: 3HRS a Week (Always a Go) Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders

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  • May 19 · 35 min

    #77 - Full Day of Eating (High Carb + High Protein) and Top Nutrition Questions

    No meal plan. No complicated prep. No excuses. I walk through a full day of eating and answer nutrition questions from tactical athletes who want to fuel performance. What's inside: the order that actually matters, the staples list I swear by, how to know if you're eating enough, and why the scale can be a liar. The bar doesn't lie. Your nutrition shouldn't either. We break down our simple but effective approach to nutrition that ensures performance. View the post (here) if you're a visual learner. If you want to see how training, nutrition, and mental capacity work together in one system - 1:1 coaching application (link) Lets connect: Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free) The Everyday Responder System - Tactical Athlete Training Program: 3HRS a Week (Always a Go) Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders

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Showing 1–20 of 26 episodes