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Peaches sits down with Marc Humbert and Cameron Garber from KORR Medical Technologies to talk VO2 max, metabolic testing, heart rate zones, fueling, recovery, and how warfighters can train smarter instead of just getting crushed.
This episode breaks down what VO2 max actually measures, why oxygen consumption matters, how carbon dioxide output helps determine fat and carbohydrate burn, and why heart rate zones are only useful when they are actually individualized. Marc and Cameron explain how metabolic testing can help athletes, warfighters, pilots, and tactical professionals understand workload, caloric burn, fatigue resistance, recovery needs, and performance limitations.
The crew also gets into Zone 2 cardio, why easy days need to actually be easy, how hard days should be hard enough to drive adaptation, and why constantly redlining every workout is a fast track to burnout, fatigue, and injury. They also discuss military readiness, human performance, pilot endurance, long-duration missions, rucking, carbohydrate replacement, fat adaptation, and how testing can help protect the investment the military makes in its people.
Find KORR Medical Technologies:
KORR.com
Check out Tasty Gains:
TastyGains.com
Gear from ATACLETE:
OnesReady.com
Train with us:
OperatorTrainingSummit.com
Chapters:
00:00 - Intro, Tasty Gains, ATACLETE, and Operator Training Summit
03:17 - Meet Marc and Cameron from KORR Medical Technologies
04:00 - Health, Longevity, and Staying Ready for Life
07:18 - Why Metabolic Testing Matters Before People Break
10:23 - Protecting the Military’s Investment in People
13:25 - Readiness During Service and Life After Service
17:43 - What the Cardio Coach Measures
19:19 - VO2 Max, Workload, and Caloric Burn
21:37 - Fat vs. Carbohydrate Burn
23:58 - Fueling, Recovery, and Heart Rate Zones
25:12 - Individualizing Training Instead of Guessing
27:03 - Why Harder Every Day Does Not Work
28:52 - Zone 2, Taylor Starch, and Smarter Programming
30:53 - Training You Can Actually Recover From
32:00 - Why Easy Days Need to Stay Easy
35:40 - Different Athletes Need Different Fueling Strategies
37:28 - Pilot Endurance and Long-Duration Missions
43:05 - Fatigue Resistance Testing
46:12 - Honoring Heart Rate Zones and Recovery Signals
48:04 - The 80/20 Training Model
51:28 - Rucking, Heavy Loads, and Calorie Replacement
56:35 - Who Should Use the Cardio Coach?
59:47 - Military Use Cases for VO2 Testing
01:02:15 - How to Find KORR Medical Technologies
01:03:40 - Cutting Through Fitness Misinformation
01:04:14 - Final Thoughts and Wrap-Up
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Ryan is back on Ones Ready with Aaron and Peaches to talk drones, TACP, small unmanned aerial systems, one-way attack, and where small team warfare is headed.
Ryan is a TACP officer, Guardsman, and founder of Aerial Employment Group, a company focused on SUAS training, red air support, counter-SUAS training, program development, and helping military and law enforcement teams figure out what drone systems actually work.
In this episode, the crew talks about how small unmanned aerial systems are changing the fight, where drones actually make sense for small teams, how TACP units are using SUAS to support JTAC skills, why one-way attack is becoming a major focus, and why the military’s drone approval and certification process has to move faster.
They also get into the reported Zulu course ruck issue, heavy ruck standards, heat casualties, training risk, ownership, and what happens when events drift away from their original purpose. Ryan gives perspective from the TACP side, including how heavy rucks showed up in the TACP pipeline and why evaluated events need to be tied to real standards.
Ryan’s company:
aerialemploymentgroup.com
Check out Tasty Gains:
TastyGains.com
Gear from ATACLETE:
OnesReady.com
Train with us:
OperatorTrainingSummit.com
Chapters:
00:00 - Ones Ready Intro
01:00 - Tasty Gains, ATACLETE, and Operator Training Summit Updates
03:24 - Disclaimer for Ryan’s Personal Views
04:06 - Welcome Ryan Back to Ones Ready
05:24 - Ryan’s Background and Move to the Guard
06:14 - Aerial Employment Group and SUAS Services
07:32 - Government Contracting and Expensive Gear
08:15 - Low-Cost Drone Tech and Commercial Off-the-Shelf Equipment
09:17 - Drone Warfare and Small Team Use Cases
09:52 - Drones Are a Tool, Not the Answer to Everything
10:37 - ISR, Team Support, and Who Should Fly Drones
12:00 - Quadcopters vs. Larger Group Two and Group Three Drones
13:01 - Transition to the Zulu Course Ruck Discussion
15:13 - What Happened With the Zulu Course Ruck?
16:10 - TACP Instructors and the Zulu Block Two Link
17:00 - Reported 10-Mile Ruck Standard and Load
18:49 - First Summer Class and Heat Casualty Reports
19:23 - Medical Coverage and Student Paramedics
20:46 - Heat Conditions, Uniforms, and Safety Decisions
23:03 - What Dry Weight Means in Rucking
23:39 - Ryan’s TACP Schoolhouse Ruck Experience
25:41 - Evaluations, Standards, and Protecting the Process
27:22 - Training Drift and Leadership Decisions
28:00 - What Do You Tell Students After an Incident?
29:17 - Owning Bad Decisions as a Leader
29:55 - When to Call Off a Training Event
31:10 - Ranger School Rope Story and Extreme Ownership
33:11 - Parents, Students, and Today’s Connected Pipeline
35:29 - Why TACP Did Heavy Rucks
37:00 - Does This Standard Apply to Every AFSPECWAR Career Field?
38:16 - Parent Involvement and Pipeline Communication
41:26 - Time, Emotions, and Letting the Schoolhouse Respond
43:47 - Accountability Without Cancel Culture
46:27 - Medical Planning and After-Action Reviews
49:17 - Back to SUAS and TACP Drone Use
51:15 - TACP as ACC’s One-Way Attack Lead
52:00 - How TACP Units Are Using SUAS Now
53:20 - ACC, AFSOC, and SUAS Program Ownership
54:42 - SUAS Programmatics and Airframe Certification
56:00 - Blue UAS, NDAA Systems, and FPV Drone Risk
58:16 - Building and Flying Non-Standard Drone Systems
59:08 - Frequencies, Jamming, and Ukraine Drone Lessons
01:00:00 - Stop Being Platform Specific
01:01:20 - Certification, Currency, and Drone Training Problems
01:02:22 - Final Thoughts and Wrap-Up
Support the show
Join this channel to get access to perks: HERE

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Find an Air Force Recruiter: AirForce.com

Collabs:
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18A Fitness - Promo Code:  ONESREADY
ATACLete - Follow the URL (no promo code):  ATACLete
Danger Close Apparel - Promo Code:  ONESREADY
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Peaches is back with the Ones Ready Daily Drop for 24 June, breaking down the latest defense updates across the Army, Navy, Marine Corps, Air Force, Space Force, Coast Guard, Secretary of Defense, President of the United States, and global military modernization.
This episode covers the Army pushing next-generation command and control, low-cost interceptors, and the Infantry Squad Vehicle Heavy; the Navy and United Kingdom moving faster on drone boats and directed energy; the Marine Corps expanding Maven AI for operational reporting; and the Air Force dealing with technical sergeant promotions, T-7 Red Hawk sustainment, and data rights challenges with Boeing.
Peaches also covers the Space Force’s new mess dress testing, Boeing’s next-generation communications satellite contract, the Coast Guard MH-60 Jayhawk crash update, Secretary Hegseth’s review of U.S. force posture in Europe, potential changes to U.S. weapons sales, President Trump’s quantum sensor push, Defense Production Act action on munitions, and new European main battle tank and unmanned ground vehicle developments.
The theme is clear: drones, AI, quantum tech, autonomous systems, cyber, satellites, and acquisition reform are moving fast. The question is whether the Department of War can move fast enough to keep up.
Check out Tasty Gains:
TastyGains.com
Train with us:
OperatorTrainingSummit.com
Join the Ones Ready membership for early access, members-only episodes, and exclusive merch.
Chapters:
00:00 - Intro, Tasty Gains, and Operator Training Summit
02:45 - Army: Command and Control, Interceptors, and ISV Heavy
07:25 - Navy: DragonFire Lasers and Drone Boats
08:57 - Marine Corps: Maven AI Reporting
11:17 - Air Force: Tech Sergeant Promotions and T-7 Problems
14:39 - Space Force and Coast Guard Updates
15:44 - Secretary of Defense and Europe Force Posture
18:26 - President Trump, Quantum Sensors, and Munitions
19:29 - Global Defense: Tanks and Unmanned Ground Vehicles
21:05 - Wrap-Up and Membership
Support the show
Join this channel to get access to perks: HERE

Buzzsprout Subscription page:  HERE
Register for our Operator Training Summit:  OperatorTrainingSummit.com
Find an Air Force Recruiter: AirForce.com

Collabs:
Ones Ready - OnesReady.com
18A Fitness - Promo Code:  ONESREADY
ATACLete - Follow the URL (no promo code):  ATACLete
Danger Close Apparel - Promo Code:  ONESREADY
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Peaches is back with the Ones Ready Daily Drop for 23 June, breaking down the latest military news across the Army, Navy, Marine Corps, Air Force, Space Force, Coast Guard, Secretary of Defense, President of the United States, and global defense updates.
This episode covers the Army selecting Anduril for next-generation command and control work, autonomous boats being tested in the Philippines, contractor cyber operations, Marine Corps air defense modernization, the final days of the AV-8B Harrier, and the House directing the Air Force to keep the A-10 Warthog combat ready through 2030.
Peaches also gets into the Air Force technical sergeant promotion rate, Space Force mess dress testing, a tactically responsive space launch in under 17 hours, a Coast Guard MH-60 Jayhawk crash in Alaska, Pete Hegseth’s review of U.S. force posture in Europe, quantum sensors and quantum computing, U.S. munitions stockpile concerns, NATO defense spending, and major international defense deals.
The theme is pretty obvious: autonomous systems, drones, cyber operations, quantum technology, munitions production, and old platforms that still matter are all shaping the next fight.
Check out Tasty Gains:
TastyGains.com
Train with us:
OperatorTrainingSummit.com
Join the Ones Ready membership for early access, members-only episodes, and exclusive merch.
Chapters:
00:00 - Intro and Sponsors
03:35 - Army: Anduril, Command and Control, and Autonomous Boats
05:56 - Navy: Contractor Cyber Operations and Drone Boats
08:27 - Marine Corps: MADIS, NMESIS, and the Harrier
09:55 - Air Force: The A-10 Extension and Tech Sergeant Promotions
13:25 - Space Force: Mess Dress and Rapid Space Launch
15:14 - Coast Guard: MH-60 Jayhawk Crash in Alaska
16:45 - Secretary of Defense and Quantum Sensors
17:47 - President Trump, Quantum Computing, and Munitions Stockpiles
19:47 - Global Defense Updates
22:11 - NATO, Defense Spending, and FCAS
23:22 - Wrap-Up
Support the show
Join this channel to get access to perks: HERE

Buzzsprout Subscription page:  HERE
Register for our Operator Training Summit:  OperatorTrainingSummit.com
Find an Air Force Recruiter: AirForce.com

Collabs:
Ones Ready - OnesReady.com
18A Fitness - Promo Code:  ONESREADY
ATACLete - Follow the URL (no promo code):  ATACLete
Danger Close Apparel - Promo Code:  ONESREADY
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Dr. Dave Walton from TF Voodoo joins Aaron and Peaches to break down how to actually train for rucking without wrecking your body.
Dave is a retired Green Beret, doctor, rucking coach, and the brain behind TF Voodoo. In this episode, he explains why most people train for rucking wrong, why “just ruck more” is one of the fastest ways to get injured, and how to build real load carriage performance through Zone 2 cardio, strength training, progressive ruck programming, foot care, boot selection, sock selection, posture, breathing, pacing, and misery management.
This episode is especially important for anyone preparing for Air Force Special Warfare, Special Forces Assessment and Selection, military selection courses, long rucks, heavy rucks, or tactical load carriage events.
Dave lays out what candidates should do months before a ruck, how to build a base before adding load, why short intense rucks beat long junk-mile rucks, how to manage blisters, what to eat and drink before and during a ruck, and how to survive if you have a hard ruck coming up with limited time to prepare.
Find Dave and TF Voodoo:
TFVoodoo.com
Check out Tasty Gains:
TastyGains.com
Train with Modern Athlete Strength Systems:
OnesReady.com
Operator Training Summit:
OperatorTrainingSummit.com
Chapters:
00:00 - Ones Ready Intro
01:05 - Tasty Gains and Modern Athlete Strength Systems
03:11 - Welcome Dr. Dave Walton from TF Voodoo
03:30 - Dave’s Background in Rucking and Special Forces
04:00 - Why “Just Ruck More” Is Terrible Advice
05:00 - The Three Parts of Rucking Performance
05:53 - Fitness, Technique, and Misery Management
06:39 - Start With Zone 2 Running Before Rucking
07:30 - Why Zone 2 Builds the Engine
08:55 - Build to 90 Minutes of Zone 2
09:14 - Why Zone 2 Is Boring but Necessary
10:00 - Strength Training for Rucking
10:55 - Bench Press and Squat Standards
11:30 - Upper Body and Lower Body Strength for Load Carriage
13:00 - When to Start Actual Rucking
13:30 - Field-Based Progressive Load Carriage
14:28 - How Often Should You Ruck?
15:00 - Start With 10 Percent of Body Weight
15:56 - Short Intense Rucks Beat Long Junk Miles
16:50 - Why Long Rucks Increase Injury Risk
18:22 - Shut Up and Ruck and TF Voodoo Resources
19:20 - Load Carriage Training Circulars
20:00 - Foot Care for Tactical Athletes
20:46 - Dave Does Not Have a Foot Fetish
21:20 - Skin, Boots, Socks, and Insoles
22:12 - Old Boots vs. Modern Rucking Boots
23:00 - Heat, Friction, Moisture, and Blister Formation
24:00 - Finding the Right Sock and Boot Combination
25:00 - Foot Conditioning Takes Time
26:00 - Mobility Screening and Ankle Mobility
26:55 - Taylor Starch Is Somewhere Punching the Air
27:30 - Flexibility vs. Mobility
28:00 - Ruck Selection and Frame Use
29:00 - Posture Under a Ruck
29:30 - Strength Exercises That Actually Matter
30:00 - Six Main Lifts for Tactical Athletes
31:25 - Functional Strength vs. Bodybuilding
32:30 - Shoulders Back and Down
33:15 - Head Up and Eyes on the Horizon
34:15 - Breathing Under Load
35:00 - Leaning From the Ankles
36:00 - Walking Fast vs. Running With a Ruck
37:00 - The Ruck Shuffle
38:21 - Misery Management and Strap Adjustment
39:30 - Hip Belt, Waist Belt, and Load Transfer
40:43 - Why You Should Use the Hip Belt
42:02 - How to Find Your Iliac Crest
42:30 - Sternum Strap and Shoulder Strap Management
44:00 - Why Ruck Setup Is Individual
44:44 - Unit Ruck Training and Avoiding Injuries
46:22 - Free TF Voodoo Training Circulars
47:00 - What to Do If You Have a Ruck Tomorrow
47:30 - Hydration, Fueling, and Carbs
48:30 - Nerd Clusters and Snickers for Ruck Fuel
49:30 - How Much Water to Drink During a Ruck
50:39 - Fueling During a Zulu Course Refire
51:23 - Eat and Drink Before You Think You Need It
51:45 - Warm Up Before the Ruck
52:20 - Cadence and 180 Beats Per Minute
53:15 - Music, Pacing, and Ruck Rhythm
55:34 - Liner Socks, KT Tape, and Hot Spots
56:30 - Why Duct Tape Is a Bad Idea
57:47 - Taping Feet Before Blisters
58:23 - Moleskin, Donuts, and Blister Management
01:01:16 - Boot Lacing for Hot Spots
01:02:20 - Packing the Ruck Correctly
01:03:20 - Mental Prep and Not Quitting
01:04:10 - Ruck Pacing Strategy
01:04:37 - Don’t Start Too Fast
01:05:00 - Physiological Sigh and Breathing Reset
01:07:00 - Arm Swing and Maintaining Pace
01:08:30 - Shuffle, Fast Walk, and When Not to Run
01:10:21 - Why Stopping Can Break Momentum
01:10:55 - Final Thoughts from Dave
01:11:41 - TF Voodoo Resources and Rucking Handbook
01:12:40 - Closing
Support the show
Join this channel to get access to perks: HERE

Buzzsprout Subscription page:  HERE
Register for our Operator Training Summit:  OperatorTrainingSummit.com
Find an Air Force Recruiter: AirForce.com

Collabs:
Ones Ready - OnesReady.com
18A Fitness - Promo Code:  ONESREADY
ATACLete - Follow the URL (no promo code):  ATACLete
Danger Close Apparel - Promo Code:  ONESREADY
DFND Apparel...