R.I.T. Team Radio

Hussien Jabai
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  • Health & Fitness
  • Updated Weekly

R.I.T. Team Radio is a podcast dedicated toward the distribution of evidence-based application of Research, Information, and Training Methods to assist the wellness initiative of the Fire and Rescue community.

  1. 03/11/2024

    Job-Simulation ("Physical Ability") Testing - Benefits and General Recommendations for Preparation

    In this episode of RIT Team Radio, host and exercise science professional Hussien Jabai discusses the overall significance of job-simulation testing for both fire cadets and incumbent (active) personnel. Throughout the episode, Jabai begins to transition from the multiple benefits of performing job-sim testing into sharing a list (and explanations) of recommendations in preparing for a bout of testing.

    Job-Simulation ("Physical Ability") Testing - Benefits and General Recommendations for Preparation

  2. 12/15/2023

    Stress on Stress - The Overview (feat. Jim McDonald)

    In this episode of R.I.T. Team Radio, Host Hussien Jabai is joined by firefighter and tactical strength and conditioning educator Jim McDonald to discuss the overarching concept of "Stress on Stress" within the fire service. 00:00 Introduction 01:02 What does "Stress on Stress" mean 02:50 What is "stress"? 05:00 Cortisol 06:10 Stress on shift 10:35 Acute and chronic impact on nervous system 13:20 McDonald's initial experiences in the service 18:02 Nervous System and Response adaptations 19:55 Set Up For Failure; Nature of the job 20:35 Deregulation Techniques and Stress Management 30:15 Statistics - Data on the reality of the Fire Service 32:35 Training Methods and Stat-Driven Reality 35:44 Why do we train the way we do? 39:25 Holistic Training 41:45 Assessing Recovery status 48:42 Summarized key points

    Stress on Stress - The Overview (feat. Jim McDonald)

  3. 12/06/2023

    Firefighter Challenge – Application and Training Integration

    In the last episode of the Firefighter Challenge Series, the Hussien, Ryan, and Trevor provide you with various ways to integrate training principles and testing methods into your physical fitness and performance initiatives. For competitive athletes, this episode will discuss methods of preparation techniques, timelines, and testing or measurement considerations. For the non-competitive (specifically FF challenge) operator, this episode will discuss possible job-simulation testing and job-specificity training integrated into your physical fitness training schedule. Overall, this episode brings together the aspects of significance and impact, areas to consider regarding challenge analysis, and how to incorporate the challenge into your life as an operator.   Markers: 0:00 Introduction, Recap of other episodes, and Overview 1:35 Impact that FF Challenge and physical ability testing has on the fire community 2:15 Significance of breaking down the course as a coach and finding measurements 4:00 Preparation for FF Challenge as an athlete 6:45 Tasks or Initial Approach to Program Design and Exercise Implementation 12:55 Training on the course 17:40 Job-Simulation / Physical Ability Testing for non-competition purposes 22:35 Initial tests you can do tomorrow for baseline measurements 25:06 Foundation of fitness 26:05 Preparation timeline 28:15 Closing remarks   Host: Hussien Jabai, MS, CSCS, TSAC-F, CPT Website: www.jabaiperformancetactical.com Contact: jabaiperformance@gmail.com   Guest Speaker 1: Trevor Fera Contact: fitfirefighter911@gmail.com   Guest Speaker 2: Ryan Provencher Website: www.firefighterpeakperformance.com Contact: ryan@firefighterpeakperformance.com

    Firefighter Challenge – Application and Training Integration

  4. 12/06/2023

    Firefighter Challenge: Analyzing the Course (feat. Trevor Fera and Ryan Provencher)

    Part 2 of 3 of the Firefighter Combat Challenge Series, host Hussien Jabai is joined by 5-time Firefighter Challenge World Champion Trevor Fera of Fit Firefighter and Ryan Provencher of Firefighter Peak Performance. In this episode, these three discuss, breakdown, and analyze the Firefighter Challenge course, with the tasks associated. In doing so, we align the science with the self-experience of Trevor Fera, while also discussing common practice, areas of concern in the field, and lessons learned. All three professionals join in dialogue to piece together different aspects of the course, building justification for action, for application,... brought to you in the next episode, part 3 of the series. Markers: 00:00 Introduction 01:15 Firefighter Combat Challenge Tasks (revisited) 02:48 Observation of the Course (Overview - Ryan Provencher) 04:30 Self-Perception of Course (Trevor Fera) 08:40 Energy Systems (Hussien Jabai) 14:09 Measurements (Ryan Provencher) 15:60 Foundation of Attributes 16:25 Baseline Fitness to Course Performance 17:25 Lactate Threshold (Hussien Jabai) 19:30 Movement Patterns and Components on the Course (Ryan Provencher) 21:25 Tasks training for course (Trevor Fera) 23:35 Lessons learned and areas of concern 24:42 Measurements that individuals could implement (Ryan Provencher) 29:02 Closing Remarks and Words of Wisdom   Host: Hussien Jabai, MS, CSCS, TSAC-F, CPT Website: www.jabaiperformancetactical.com Contact: jabaiperformance@gmail.com   Guest Speaker 1: Trevor Fera Contact: fitfirefighter911@gmail.com   Guest Speaker 2: Ryan Provencher Website: www.firefighterpeakperformance.com Contact: ryan@firefighterpeakperformance.com

    Firefighter Challenge: Analyzing the Course (feat. Trevor Fera and Ryan Provencher)

  5. 12/06/2023

    Firefighter Challenge: Introduction (feat. Trevor Fera)

    Welcome to Part 1 of 3 of the Firefighter Challenge Series, host by Hussien Jabai and joined by competitor and record holder Trevor Fera of Fit Firefighter. In this episode we will provide an overview and introduction into what the Firefighter Challenge is and the tasks involved in the competitive event. Jabai and Fera discuss the mentality and physicality required to compete in the event, while also discussing obstacles that athletes and teams may face when aspiring to attend/participate. Fera will also share his start into the space, aspects of getting involved, and experiences, wisdom, and lessons learned during his journey.     Time Stamps: 00:00 Introduction 02:30 Trevor Fera 03:50 Firefighter Challenge Overview and Trevor’s Journey 05:35 Firefighter Challenge: Tasks 07:30 Competition vs Non-Competition Testing 08:35 Training focus for Trevor; Reflection and Recognition 10:50 Coaching and Inspiring Racing Participation 12:00 Team Formation, Adherence, and Event Organization 14:30 Challenge Scheduling 16:20 Why do you compete? 17:55 Evolution of Racing 19:55 Tactical Athlete 21:45 Awareness and Involvement 23:30 Last Remarks – Words of Wisdom and Lessons Learned   Trevor Fera Biography: Fit Firefighter Inc. Founder Firefighter Challenge: 5 Time World Champion Firefighter Challenge and 2 Time World Record Holder Career: 20 Years Fire Service Experience (Wild Land Firefighter, Firefighter (Sudbury Fire Dept.), Acting Captain (Sudbury Fire Dept.) Diploma of Fire Service Career Preparation Diploma of Fire Service Career Practical NFPA 1001 Firefighter Instructor Firefighter     Challenge Tasks: Description: Wearing “full bunker gear” and self contained breathing apparatus, pairs of competitors race head-to-head as they simulate the physical demands of real-life firefighting. Performing a linked series of five tasks including running up a 5-story tower, hoisting, chopping, dragging hoses and rescuing a life-sized, 175lb. “victim” they race against themselves, their opponent and the clock.   The Start: Competitors will be donned with SCBA and ushered onto the course. Competitors may have their hands on the Hi-Rise Pack. The start commands are "Ready, Go". Competitors must wait for the "Ready, Go" command; an early start may result in a restart or a 2-second false start penalty. Each event must be performed in the order specified below. Task 1: Stair Climb Task 2: Hose Hoist Task 3: Forcible Entry Task 4: Hose Advance Task 5: Victim Rescue Firefighter Challenge: http://firefighterchallenge.com/   RIT Team Radio Facebook: https://www.facebook.com/groups/807779547418871/   Guest Speaker: Trevor Fera Contact Email for Trevor Fera: fitfirefighter911@gmail.com

    Firefighter Challenge: Introduction (feat. Trevor Fera)

  6. 12/06/2023

    Flexibility and Mobility - Application, Integration, and Exercise Prescription

    In part 3 of the 3 part series to Flexibility and Mobility, Hussien Jabai and Ryan Provencher begin to piece together the application of suggestions, guidelines, and science behind movement preparation, general health, and injury mitigation. In this episode, you will hear about constructing a morning mobility routine, pre-workout preparation warm-up, and post-workout cool down. You will also learn how to organize and strategize your approach to implementing these routines and scheduling out your work week.   Markers 0:00 Introduction 3:15 Morning routine 11:15 Dynamic warm-up (prep to train) 15:16 Strategic scheduling/programming for firefighters (sample schedule) 20:00 Foam rolling (myofascial release) 22:40 Flexibility and Range of Motion 28:15 Cool down (post workout stretching) 31:35 Sample workout 36:35 Weekly planning 41:15 TAC 10 Program 43:00 Resources and Guides 44:55 Recap Primary Resources: TAC 10 Movement Preparation Program: https://www.jabaiperformancetactical.com/tac10 Simple Tools: https://firefighterpeakperformance.teachable.com Additional Resources: Gold Medal Bodies: https://gmb.io The Ready State: https://thereadystate.com Kinstretch: https://kinstretchwithbeard.vhx.tv GoWod: https://www.gowod.app Precision Movement: https://www.precisionmovement.coach TriggerPoint: https://www.tptherapy.com/how-to-videos   RIT Team Radio Facebook: https://www.facebook.com/groups/807779547418871/ Host: Hussien Jabai Website: www.jabaiperformancetactical.com Guest Speaker: Ryan Provencher Website: www.firefighterpeakperformance.com

    Flexibility and Mobility - Application, Integration, and Exercise Prescription

  7. 12/06/2023

    Flexibility and Mobility - Exercise Science and Physiology

    Flexibility and Mobility (Part 2 of 3) Featuring Hussien Jabai and Ryan Provencher.   In part 2 of the 3 part series for Flexibility and Mobility, Hussien Jabai is joined by Ryan Provencher to recap on the impact that flexibility/mobility has on firefighting and to introduce findings within research that share interesting principles of intervention application. Jabai and Provencher share the importance that mobility has when considering the principles of joint structure and function and how research findings can assist you in understanding the role that a hollistic and movement-oriented approach has on preparation and longevity of health.

    Flexibility and Mobility - Exercise Science and Physiology

  8. 12/06/2023

    Flexibility and Mobility - Significance and Impact

    In episode 12, Hussien Jabai is joined by Ryan Provencher to discuss the significance and impact that flexibility and mobility has on firefighting and the fire service as a whole. During the podcast, Jabai and Provencher define the difference between the terms flexibility and mobility, outline why flexibility and mobility is important, and prepare you for the upcoming research and evidence-based recommendations for integrating flexibility and mobility into your daily life.

    Flexibility and Mobility - Significance and Impact
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About

R.I.T. Team Radio is a podcast dedicated toward the distribution of evidence-based application of Research, Information, and Training Methods to assist the wellness initiative of the Fire and Rescue community.

Information

  • Creator
    Hussien Jabai
  • Years Active
    2023 - 2024
  • Episodes
    19
  • Rating
    Clean
  • Copyright
    © Hussien Jabai
  • Show Website
    R.I.T. Team Radio