StrongFirst Podcast Episode #07
In this episode of the StrongFirst Podcast, Craig Marker talks with Senior StrongFirst Instructor, Derek Toshner about endurance and winning the Tactical Strength Challenge (TSC). Derek is best known for dominating the TSC, a three exercise competition:
- A max powerlifting deadlift (three attempts);
- Pull ups for max reps (palms forward, no kipping, neck must touch the bar) or a flexed arm hang (in the Novice Women’s category);
- Kettlebell snatches for max reps in a 5:00 time period (unlimited hand switches and different weights for different competitor categories).
00:55 Derek’s credentials as an elite competitor and as a Senior SFG.
01:31 Derek and his brother successfully started four StrongFirst Accredited Gyms (TNT Fitness) in Wisconsin.
02:17 Derek talks about what he’s training for now, including rock climbing.
03:10 Challenges of climbing. Helps with fear of heights. Work on flexibility. Nutrition and weight management is important.
05:06 Derek talks about his time as a wrestler.
08:00 How he managed the transition from wrestling to 400-meter hurdles. Wrestling is a tough sport mentally and hurdles are much the same.
10:45 Building endurance. Lots of running below the lactate threshold to build a base. Then work on speed with long rests.
16:35 How Derek trains for strength and conditioning at the same time.
21:55 Secret deadlifting training to prepare for the TSC.
25:10 How Derek stays healthy; plans for longevity in the future.
27:00 Derek talks about how his brother ran a marathon without any running.
28:14 Derek talks about diet and nutrition.
34:16 General philosophy on training new people.
41:17 Closing thoughts.
Tweetable QuotesEvery coach needs a coach. - Derek Toshner. Click To Tweet
www.kettlebellsfromhome.com (Derek’s website)