The 18" hurdles looks straightforward; you jump over one, take a few steps, and jump over another. In the first few laps, they still don't seem too bad. But as fatigue sets in, the jumps start getting sloppier and sloppier. One reason for the sloppiness? It's...

Energy conservation is key to running a successful POPAT. Part of that conservation comes from pacing the 6 laps. And part of that conservation also comes down to how you run the course and tackle each obstacle. You want to be as efficient as possible. If...

By comparison, the pull rotations are generally easier to perform than the push. Which is precisely why you're more likely to make a mistake. How do you figure? Because it's easier, there's a tendency to lose focus and relax at the wrong time. This typically happens at...

The 3 foot vault poses a problem for many people. On video it doesn't look like much. It doesn't sound like much either when you hear 3 feet. But when seen in person, it looks anything but easy. People start conjuring up images of things going wrong...

Pacing is a topic I bring up often with Redliners, and anyone looking for advice and tips for the test. And the reason I bring it up often is because of its importance to your performance. When done right, pacing will yield your desired performance. When...

In a previous post, I covered 3 Ways to run the PARE stairs. For anyone in the process with a municipal force that uses the POPAT, you'll know that running the POPAT stairs is a little different than the PARE. For one, there's 6 steps for...

The stairs can be a big energy suck, if done poorly. Done in conjunction with not pacing your laps, it becomes an even bigger energy suck. As simple as it looks, don't let it fool you. How you go up and over can determine how much...

It's common to see getting up from the front fall like they're getting up from a burpee. Some people even treat it like it's a push-up. There's nothing wrong with those methods, but I do find you work harder for it than you need to. I'd argue...

When it comes to simulating the push/pull machine, it's much easier to simulate the pull. In this post, I'll cover how you can use bands to replicate the pull. Check out the video below: https://youtu.be/1wns4WhcrnI If you need to refer on the technical aspects of the pull, check...