The MSP Podcast #4: Jason Sturm - One Leg + Crossfit = Zero F*cks

This guide outlines a five-exercise functional fitness routine from Blake Ritterhoff of the '3 of 7 Project', emphasizing no-gym exercises essential for athletes and warriors. It details pull-ups, push-ups, sit-ups, burpees, and squats with specific rep and frequency recommendations, along with recovery nutrition advice. The instruction is direct and motivational, presented by an experienced fitness professional focused on tactical readiness.

This guide details the 'Starting Strength' squat technique as taught by Mark Rippetoe. It emphasizes a hip-dominant movement, proper bar placement on the posterior delts, and a specific bracing sequence involving lumbar and abdominal contraction followed by a Valsalva maneuver. The instruction is delivered with the authoritative tone of a master coach, focusing on biomechanics for functional strength.

This guide details a hip exercise demonstrated by DJ Shipley and discussed with Vernon Griffith, focusing on improving lower back health and hip mobility. The technique emphasizes slow eccentric movements and pulsing to target often-missed muscle groups like the Quadratus Lumborum (QL). This approach is presented as a solution for chronic pain and tightness, particularly beneficial for tactical athletes undergoing rehabilitation.

This video from GBRS Group outlines a comprehensive fitness standards test designed to benchmark and improve overall athleticism. The standards cover fundamental movements like the broad jump, bodyweight bench press, pull-ups, trap bar deadlift, plank, farmer's carry, and an 800-meter run. The instructors emphasize consistency, safety, and removing ego to achieve long-term health and performance, encouraging participants to track progress over a 12-week period and beyond.

This comprehensive core workout, presented by Blake Wright of the 3 of 7 Project, focuses on five key exercises designed to build functional strength for runners and general fitness. The routine emphasizes unilateral movements to promote balanced muscle development and targets often-neglected stabilizing muscles. It's recommended to perform 3-5 rounds of this circuit 2-3 times per week.

This video emphasizes foundational skills for prepared citizens, prioritizing functional fitness, firearms marksmanship, and mindset over industry trends. It outlines essential individual responsibilities including small unit tactics, basic survival, and medical skills, stressing that specialized training should only follow mastery of these core competencies. The speaker, Eric, advocates for a humble, service-oriented approach to training and community involvement, drawing parallels to historical Minutemen.

This video demonstrates a high-level Bill Drill from concealment, executed by Scott Jedlinski of Modern Samurai Project in an impressive 1.91 seconds. It highlights the importance of a clean draw stroke, effective recoil management, and precise trigger control when shooting a red-dot equipped handgun. The drill emphasizes speed and accuracy at close range, showcasing advanced shooting techniques.

This guide, based on instruction from expert Scott Jedlinski of Modern Samurai Project, debunks the myth that a high bore axis on pistols like the Sig Sauer P320 inherently leads to uncontrollable recoil. It emphasizes that proper recoil management is primarily achieved through effective support hand engagement and grip, rather than being dictated by the bore axis height or beavertail design. The video demonstrates that with correct technique, firearms often criticized for their bore axis can shoot remarkably flat.

Scott Jedlinski, demonstrating high authority and expertise, emphasizes the critical role of the support hand in recoil control. Through live-fire demonstrations, he illustrates how a proper support hand grip, positioned high and applying inward pressure, significantly reduces muzzle flip, even surpassing the firing hand's contribution. This technique is crucial for advanced shooters seeking to maintain a flat shooting platform.

This guide details a training drill focused on improving red dot acquisition during the firearm draw, as instructed by Scott Jedlinski of Modern Samurai Project. It emphasizes correcting inefficient movements and building subconscious competence through high-speed practice and self-analysis. The drill is designed for intermediate shooters looking to enhance their speed and accuracy with red dot optics.