Priority Traffic Podcast

01/18/2025

01/17/2025

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01/15/2025

First off day of 2(3 this week due to scheduling).

Shift Work cycle: 24/48

Get ready to sweat! 💪🔥 Here’s today’s workout plan:

1️⃣ Warm-up flow to get things moving.

2️⃣ 2k Row Time Trial for that cardio blast.

3️⃣ Strength & Conditioning Circuit:

20 Step-Ups @ 24"
40 yds Sled Push
40 yds Sled Pull

4️⃣ Cool down with 10 minutes of Yoga 🧘‍♂️

Let's crush it! 🏋️‍♀️🚣‍♂️

01/15/2025

This session was built for me, by me to address overall fitness enhancement, combining strength, cardio, and flexibility.

It includes:

1.Warmup Flow (5:00min): Dynamic stretching to prepare your body.

2. Box Jumps and Jump Rope (20:10)x8: Precursor to Squats and further warming.

3. Find Heavy Daily Triple Back Squat (12 min time cap): Strength training focused on building lower body muscle power, based on today’s abilities and being on shift.

4. 6x3@55% of Daily Triple Move with Speed: Focus is controlled eccentric (down) and explosive concentric (up)

5. Lunges and KB Swing (40:20)x8: Combines strength and endurance with kettlebell swings and lunges, to further target our squat and hinge patterns

6. Sandbag Up and Over (3:00 AMRAP): Functional strength and conditioning focused on real-life physical tasks.

7. Yoga Cool Down: Flexibility and recovery through yoga stretches with priority on breathing and returning to baseline.

This workout session is structured to build strength, enhance endurance, and promote flexibility, making it a great choice for individuals who need to maintain peak physical condition during shifts.

Remember to always prioritize proper technique and adjust working loads based on individual fitness levels and recovery status, especially when working on shift.

01/14/2025

🚨Our most recent episode🚨

https://youtu.be/LWPj1dpBOJc?si=D_K4TCaOcqJciyt

In this conversation, Chris and Eric Haskins delve into the intricacies of firefighter training, focusing on the importance of realistic training scenarios, the rigorous Georgia Smoke Diver program, and the necessity of mastering basic skills under high-stress conditions. They discuss the mental and physical preparation required for such demanding training, the significance of defining personal motivations, and the balance between work, family, and fitness. Eric shares insights from his experiences, emphasizing the value of situational awareness and the need for a structured routine to optimize performance and recovery.

In this episode of the Priority Traffic Podcast, host Chris interviews Eric Haskins, a senior firefighter and strength and conditioning coach. Eric shares hi...

01/14/2025

Episode 043 w/


In this conversation, Eric Haskins discusses the unique fitness challenges faced by firefighters, particularly their demanding shift schedules and the psychological aspects of maintaining fitness in a high-stress environment.

He introduces the ‘Seven for Seven’ workout method as a practical approach to fitness, emphasizing the importance of the conjugate training system for tactical populations. The discussion also covers the integration of gear into workouts, the need for specificity in training, and the balance between workout intensity and the ability to respond to emergencies.

01/10/2025

Check out HIgh Performance Wellness !

For any of you looking for motivation or workout ideas - I’ll be posting what I do so here so you can get some ideas and inspiration!

Here’s my most recent “on shift” workout.

This workout offers several benefits and revolves around a high-intensity interval training (HIIT) approach. Here's a detailed explanation of the session.

Structure:

- Work Duration: 1 minute of activity

- Rest Duration: 30 seconds of rest

- Rounds: 4 rounds of each exercise

Exercises:

* Run
* Jump Rope
* Row (Rowing Machine)
* Alternating Lunges

This workout structure is time-efficient. With only 1 minute of work per exercise followed by 30 seconds of rest, you can get a highly effective workout in a shorter time compared to traditional steady-state cardio or strength training routines.

Example of a Workout Session

1. Run for 1:00
Rest for 0:30

2. Jump Rope for 1:00
Rest for 0:30

3. Row for 1:00
Rest for 0:30

4. Alternating Lunges for 1:00
Rest for 0:30

Repeat this cycle for 4 rounds.

Incorporating this HIIT workout into your routine can help you achieve a balanced and effective fitness regimen that targets both aerobic and anaerobic systems, leading to improved overall physical performance.

Feel free to adjust the rest to work ratio to fit your goals and abilities.

Always remember to warmup up and cool down as this will enhance performance and reduce injury risk.

01/08/2025

🚨NEW EPISODE ALERT🚨

https://youtube.com/playlist?list=PLlmcgq1VJ59hEpwRqpgIij0KyM_f22CNV&si=dN7Vuz2GCbAwfovx

🔥 In this episode of the Priority Traffic Podcast, host Chris interviews Eric Haskins, a senior firefighter and strength and conditioning coach.

🏔️ Eric shares his unique journey from professional snowboarding to firefighting, emphasizing the importance of training and preparation in both fields.

💬He discusses his training philosophy, the significance of lifelong learning in the fire service, and introduces his program, Firehouse Strength and Conditioning, designed specifically for firefighters. 🚒


Firehouse Strength & Conditioning

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01/07/2025

In Episode 043 w/ Eric Haskins of Firehouse Strength & Conditioning we discuss Capcity and Demand in the fire service.

"Capacity>Demand" is critical to ensuring that we firefighters are physically prepared for the demands of this job. Our training plan needs to focus on building a foundation of strength, endurance, and functional (relevant) fitness while also maintaining high levels of flexibility, mobility, and recovery.

YouTube: https://youtu.be/LWPj1dpBOJc

Apple: https://podcasts.apple.com/us/podcast/priority-traffic-podcast/id1657502333

Episode Companion (Blog): https://hpwellnesssolutions.com/2025/01/07/maximize-firefighter-performance-with-eric-haskins-3/

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01/07/2025

Priority Traffic Podcast Episode 043 with Eric Haskins In this episode, I had the pleasure of diving deep into the fascinating life and career of Eric Haskins. Eric is a senior firefighter for the city of Nampa and a powerhouse in strength and conditioning. He holds a degree in exercise science, certifications as a Certified Strength and Conditioning Specialist (CSCS) from the National Strength and Conditioning Association (NSCA), and as a Westside Barbell Conjugate instructor....



Firehouse Strength & Conditioning

Priority Traffic Podcast Episode 043 with Eric Haskins In this episode, I had the pleasure of diving deep into the fascinating life and career of Eric Haskins. Eric is a senior firefighter for the …

12/31/2024

Check out HIgh Performance Wellness Solutions

HIgh Performance Wellness Solutions

A key element of my approach to helping others is to help them discover and understand their purpose in life. It’s one of the many concepts I leverage to help people achieve their goals and dreams.

Understanding and embracing your purpose can bring clarity, motivation, and fulfillment to your life. It helps you focus on what truly matters, stay resilient in the face of challenges, make better decisions, and positively impact others. Discover your purpose and transform your journey! 🌟

Get started, TODAY: https://hpwellnesssolutions.com/

Unlock your potential with my coaching services! Focusing on what motivates you, identifying priorities, building and sustaining wellness, and paving the way to high performance in all of your pursuits. I empower you to achieve your goals and improve overall well-being. Together we can transform your life and begin a purpose-driven journey today! 🌟



Visit Me at: https://hpwellnesssolutions.com/

12/24/2024

Insight Fire Training

Sharing some wisdom that we can’t afford to ignore.

🙏🏻

12/20/2024

Help me deliver what you YOU want.

As 2025 comes closer I am trying to grow the show, content and quality. Please help me out by suggesting topics you are curious about and I will bring you the content you want.

Thanks for all of the support so far. Together we can take Priority Traffic Podcast to the next level and help others grow, learn and evolve to fulfill thei highest potential.

🙏🏻🚨❤️

12/20/2024

🎥YouTube: https://youtu.be/AReRxs6MKFw?si=wGFUmsQVx0FEMzu8

🔗Episode Companion: https://hpwellnesssolutions.com/2024/12/13/the-five-tools-every-firefighter-needs-for-excellence/

🎧Apple Podcast: https://podcasts.apple.com/us/podcast/priority-traffic-podcast/id1657502333?i=1000680274962


The Firehouse Tribune

In this episode of the Priority Traffic Podcast podcast, I had the pleasure of interviewing Nicholas Higgins, a fellow firefighter, author, and podcast host....