Эпизоды
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I apologize for the large gap between episodes its just a crazy time of year. I'll do my best to continue 1 per month. Thank you for being patient and still tuning in.
Today is a free discussion with a friend of mine where we talk a lot about military life and different plans/paths you can find yourself on. We also dive into endurance racing and chat about the Invictus Games 2025. Enjoy this wide-ranging convo.
EVERYDAY OPERATOR: This new daily workout program is for operators and alike who want to stay fit and healthy even with physical jobs or little time, Check it out at:
https://my.playbookapp.io/dylan-wellerSupport the show
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This workout program can honestly be used by anyone: if the template is followed, and you scale appropriately, you will get fit. You do not need to hit 100% of the days, you just move on to the next training day. You can also re-organize the workouts each week to meet your specific schedule.
https://my.playbookapp.io/dylan-weller
Daily protocols for feet/shin/knee health
Mon/Wed are BodyBuilding-focused days for muscle growth and muscle endurance.
Tuesdays are Intervals
Thursdays are "active recovery" or aerobic exercise
Fridays are Crossfit style and hard challenges
Saturdays are mostly step-ups and core.
https://my.playbookapp.io/dylan-wellerSupport the show
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Пропущенные эпизоды?
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I share my conversation with Tony Issacs, a SAR Tech from course 21. In this chat, we share some changes that have come to SAR over the years. We also chat about some of the risks of working in aviation. Enjoy....
EVERYDAY OPERATOR: This new daily workout program is for operators and alike who want to stay fit and healthy even with physical jobs or little time, Check it out at:
https://my.playbookapp.io/dylan-wellerSupport the show
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🎙️ Everyday Operator Fitness Program: Elevating Your Performance for Life's Demands
Are you ready to enhance your fitness routine and meet the physical challenges of your everyday life? Introducing "Everyday Operator," a thoughtfully designed fitness program for individuals with active lifestyles and demanding professions such as military, policing, firefighting, search and rescue, and more.
🏋️ A Holistic Approach to Peak Performance:
Everyday Operator isn't just another fitness program; it's a comprehensive lifestyle upgrade crafted to meet the unique needs of those already engaged in physically demanding jobs. This program seamlessly integrates endurance, strength training, bodybuilding, running, and rucking, ensuring a well-rounded fitness experience aligned with the challenges you face daily.🛡️ Prioritizing Injury Prevention and Longevity:
Recognizing the importance of staying injury-free while pursuing peak physical performance, Everyday Operator places a strong emphasis on injury prevention strategies. Carefully curated exercises and routines aim to enhance your body's durability, allowing you to face life's challenges with resilience and longevity.🚀 Achieve Peak Physical Preparedness:
Whether you're on the frontlines or tackling physically demanding tasks daily, Everyday Operator equips you with the tools to achieve peak physical preparedness. Elevate your strength, boost your endurance, and optimize your overall fitness with a program designed to enhance your capabilities in real-world scenarios.🎯 Who is Everyday Operator For?
Everyday Operator is tailored for individuals with active lifestyles and demanding professions, including but not limited to military personnel, law enforcement officers, firefighters, search and rescue teams, and others engaged in physically challenging roles. This program is not just a workout routine; it's a commitment to unlocking your full physical potential.🎧 Join the Conversation:
Tune in to the podcast for insightful discussions on fitness strategies, expert interviews, and insights into the Everyday Operator program. Stay informed and inspired as we explore topics ranging from exercise science to real-world applications, all aimed at helping you achieve and sustain peak physical performance.📅 Launching April 1st, 2024:
Mark your calendars for the official launch of Everyday Operator on April 1st, 2024. Elevate your fitness journey and embrace a program that goes beyond the conventional, offering a transformative experience for individuals leading active lives.🌐 Connect with Me:
For updates, and exclusive content, and to join the Everyday Operator community, visit The SAR Take and reach out via email at [email protected]. Don't miss out on this opportunity to redefine your fitness journey and become an Everyday Operator.👊 Everyday Operator: Your Blueprint for Peak Physical Performance. Be Ready. Be Resilient. Be Everyday.
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Here is a conversation with Keith Mitchell, a retired SAR Tech of many years. Keith is a well-respected member of the SAR community and was awarded the Cross of Valour for a mission he shares in this conversation.
The Cross of Valour recognizes acts of the most conspicuous courage in circumstances of extreme peril.
Please enjoy,
There is a new fitness program being dropped April 1st. Everyday Operator is a well-rounded fitness program that includes strength, endurance, and injury prevention and is geared toward operators with physically demanding jobs. Email [email protected] if this is something you're interested in. Thank youSupport the show
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I had the opportunity to record a conversation with 435's Honorary Colonel. The conversation went in many different directions as we talked about different life goals including job/career, family/no family. We decided to allow the chat to happen naturally and see what insights we could share. You will also hear a bit about what Honorary Colonels do and a perspective from the other side of things. I hope you enjoy the conversation as much as I did. Enjoy
RESCUE!!!!!Support the show
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435 Rescue Squadron out of Winnipeg MB Dispatched 3 SAR Techs to jump into a plane crash 300km North of Yellowknife at night, in a blizzard. The SAR Techs cared for all 10 patients for around 14 hours before extraction was possible. A positive mission that demonstrates our elite capabilities to deliver care in the most inaccessible areas of Canada. There is a lot of online media surrounding this epic: but here is it firsthand from one of the SAR Techs.
RESCUE!!!!!
https://www.cbc.ca/news/canada/manitoba/air-tindi-plane-crash-rescue-nwt-1.7076154Support the show
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Max distance ruck in 90 Minutes (45/30) up to (75/55)
*Every 10 minutes, complete 20x Push up with pack on
I would wear the same pack as a treadmill test or similar to what you will have on selection.
Email [email protected] with questions, feedback, or if you want access to the fitness programs.
RescueSupport the show
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Anthony Bullen was awarded the Meritorious Service Cross for a mission out of Gander, NFLD. The MSC recognizes a military deed or activity that has been performed in an outstandingly professional manner, according to a rare high standard that brings considerable benefit or great honour to the Canadian Forces.
In this episode, Anthony tells the story from his point of view and offers some insight into how to prepare to become a SAR Tech.
If you're interested in SAR consider checking out the training programs by emailing [email protected]
RESCUESupport the show
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0:00 - 10:00
Every minute on minute do 2 burpees
*every minute add 2 burpees (the last round is 20 burpees)
10:00-27:00
Run 1 mile (aim under 7min to meet the standard)
Then as many rounds until the 27min mark:
30 dumbbell push-press (25lb, 10lb)
15 situps
5 strict pullupSupport the show
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10 rounds for time of:
100-m sprint
10 strict pull-ups
100-m sprint
10 burpees
Rest 30 seconds
100 pullup total and 100 Burpees with 2km of running. This should be high-intensity and suck a bit. If you can do it outside then even better.
If you want a link to training programs email [email protected] I have a program for the application pt test and the legacy pt test.Support the show
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AMRAP 20min (as many rounds as possible)
200m run
Max unbroken strict Pull-up
200m Max unbroken body weight Bench (or pushups or 135 bench)
Immediately into
AMRAP 20min
200m run
20 pushups
200m run
20 situps
after the total 40min, 5 rope climbs
Any questions or comments to [email protected]Support the show
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Run a clock:
Run 1.5 miles
Then do as many rounds as possible of:
5 strict pullup
10 pushups
20 lunges
30 situps
@25min stop and Rest
@30min Start over
@55min stop and done
The only thing you know before selection is the pt test, get familiar.Support the show
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600 step-ups to 20"
*every 2min do 5 heavy ground to shoulder or put on/off heavy rucksack (80 pounds)
There are fitness programs for training available if you reach out to [email protected]Support the show
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Warm Up
BB complex:
Romanian Deadlift + Bent-over Row + Hang Clean + Front Squat +Push Press + Back Squat
2 sets of 10 reps each @ 75lb
2 sets of 8 reps each @ 85lb
2 sets of 6 reps each @ 95lb
*work to rest 1:1 or alternate with partner
Rest 4ish min
3 Sets:
10 Pushpress 95lb
90 sec "try hard" effort Row
Rest 4ish min
3 sets:
10 Dumbell bench 50s
60 sec "try Hard" effort Assault Bike or erg of some sortSupport the show
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Every 2 minutes:
200m run
5 Burpees
*add 2 burpees every round until you are unable to complete the work in the 2 min block
My score: 19 Burpee into the round of 21
For selection: on the round you are barely able to finish, can you push the last few reps so another round starts and start running right awaySupport the show
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I had a short but unique opportunity to talk to Paul Adams about a Rescue close to Winnipeg, MB. The episode doesn't have an audio intro so you can hear our conversation the first time we have met each other. Ultimately, our chat was cut short, but the details are pretty incredible.
Paul is a very experienced pilot and aviator, he has been in the game a long time and is truly passionate about what he does. Consider this an intro to Paul and I will make sure to produce a full-length episode to dive into his career and experiences.
Enjoy,
RESCUE!Support the show
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I sat down with Gabriel Pintal-Godin, who was one of the guys who spoke on this show while they were on course, and talked about the first year at the SAR shop.
PG also tells a Rescue Mission story with a great outcome. He has since done another ops jump after we recorded and so I will publish a 2nd episode this month with a highly decorated pilot who was involved in a Rescue with PG.
Thank you for listeningSupport the show
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For Time:
1-mile run
100 push-ups
100 meter bear crawl
1-mile run
100 meter bear crawl
100 push-ups
1-mile run
This workout gives you the feel of a small "motivation" session when preparing for any selection. I wouldn't use how fast I do this as a marker for SAR readiness but instead how well you can do the workout without blowing up or being unable to hold a steady run.
Enjoy
I have training programs for the SAR Legacy pt test. Email for info
RESCUE!Support the show
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This is a quick explanation of important information regarding applying to SAR (and other trades) this year. This episode will answer questions for people wanting to change trades this year.
Main points:
- years of service for eligibility (3 years cmbt arms, 4 years all trades) is as of Dec 31st 2023
-start the application asap by talking to your PSO
-only apply if you are eligible, please
Thank you for listening, if you are training for selection consider asking about some training programs I have developed to help.
RESCUESupport the show
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