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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Saturday · 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 Endurance Crucible - Learn how the elite endure when others quit Run with Staying Power - Free 8-Week Running base builder Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders
- Transcript
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 Endurance Crucible - Learn how the elite endure when others quit Run with Staying Power - Free 8-Week Running base builder Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders
- Transcript
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 Endurance Crucible - Learn how the elite endure when others quit Run with Staying Power - Free 8-Week Running base builder Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders
- Transcript
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 Endurance Crucible - Learn how the elite endure when others quit Run with Staying Power - Free 8-Week Running base builder Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders
- Transcript
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 Endurance Crucible - Learn how the elite endure when others quit Run with Staying Power - Free 8-Week Running base builder 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 Endurance Crucible - Learn how the elite endure when others quit Run with Staying Power - Free 8-Week Running base builder Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders
- Transcript
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 Endurance Crucible - Learn how the elite endure when others quit Run with Staying Power - Free 8-Week Running base builder Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders
- Transcript
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 Endurance Crucible - Learn how the elite endure when others quit Run with Staying Power - Free 8-Week Running base builder Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders
- Transcript
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 Endurance Crucible - Learn how the elite endure when others quit Run with Staying Power - Free 8-Week Running base builder Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders
- Transcript
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 Endurance Crucible - Learn how the elite endure when others quit Run with Staying Power - Free 8-Week Running base builder Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders
- Transcript
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 Endurance Crucible - Learn how the elite endure when others quit Run with Staying Power - Free 8-Week Running base builder Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders
- Transcript
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 Endurance Crucible - Learn how the elite endure when others quit Run with Staying Power - Free 8-Week Running base builder Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders
- Transcript
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 Endurance Crucible - Learn how the elite endure when others quit Run with Staying Power - Free 8-Week Running base builder Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders
- Transcript
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 Endurance Crucible - Learn how the elite endure when others quit Run with Staying Power - Free 8-Week Running base builder Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders
- Transcript
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 Endurance Crucible - Learn how the elite endure when others quit Run with Staying Power - Free 8-Week Running base builder Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders
- Transcript
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 Endurance Crucible - Learn how the elite endure when others quit Run with Staying Power - Free 8-Week Running base builder Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders
- Transcript
May 11 · 31 min
#76 - Easy Runs Don't Build Weak Tactical Athletes
Most tactical athletes are skipping base work or running into the ground. And it's costing them recovery, run times, and readiness. In this episode we break down six mistakes that physically and mentally wreck performance - and what to do instead. The tactical athlete who masters easy running builds a base that holds up under sprinting, long days, and capacity on demand. The one who skips it or does it wrong just gets slower. Apply accordingly. Lets connect: Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free) The Endurance Crucible - Learn how the elite endure when others quit Run with Staying Power - Free 8-Week Running base builder Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders
- Transcript
May 4 · 34 min
#75 - Endure When Others Quit (And 5 Books Every Tactical Athlete Should Read)
Most training programs are building only half the athlete. The physical half. The reason most tactical athletes quit is because they are not building the mental half. In this episode: 5 techniques. 5 books. All field-tested. All applicable before your next hard event. This one's for the tactical athletes who want to be ready before they need to be. Don't passively listen. Take action. Lets connect: Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free) The Endurance Crucible - Learn how the elite endure when others quit Run with Staying Power - Free 8-Week Running base builder Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders
- Transcript
April 24 · 51 min
#74 - My Training Has Never Been Better. Here’s the System - And What I’d Steal if I Were You.
Stress. Fatigue. Long days. Early mornings. To-do list stacking. Sound familiar? In this episode I break down exactly how I'm training right now - the split, the nutrition strategy, and the principles behind it - so you can pull what works and apply it to your life regardless of your schedule, stress load, or season. Principles and methods - not a prescription. Take what fits. Your individualized program awaits: 1:1 Application Lets connect: Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free) The Endurance Crucible - Learn how the elite endure when others quit Run with Staying Power - Free 8-Week Running base builder Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders
- Transcript
April 18 · 41 min
#73 - 7 Training Requirements for Tactical Athletes. 1 System
Pray your worst day doesn't happen. Train like it will. 1:1 Coaching - 3 spots available this round. How it works: Step 1 - Apply. We'll see if we'd make a good team based on your goals, training history, and vision. Step 2 - Personalized Video. I'll send you a custom 6-month roadmap covering training, nutrition, lifestyle, and daily standards. Step 3 - Free Strategy Call. We'll discuss coaching options, answer your questions, and build your readiness evaluation together. [APPLICATION LINK] Lets connect: Tactical Readiness Blueprint - Receive Individual strategy and tactics (Free) The Endurance Crucible - Learn how the elite endure when others quit Run with Staying Power - Free 8-Week Running base builder Uniform Strong - Carry. Endure. Lift. Recover. - Stop Gambling With Your Readiness Free Newsletter – Tactical training insights twice weekly Website - Everyday Responder Articles Instagram – @everydayresponders
- Transcript

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