Staying Calm Under Pressure: Science-Backed Strategies for Athletes and Performers

Tactical athletes, such as firefighters, law enforcement, military personnel, and emergency medical responders perform in high-stress, physically intense environments where the risk of injury is constant.

Anyone who has been in charge of a team knows the challenge - How do you get the majority of the team to support or, “buy-in” to the mission?

Low back pain is something that affects up to 80% of the adult population. It is the second most common reason for medical consults.

I have the pleasure of sharing the story of a physical therapist who not only lived a career of service towards others, but also a life of service.

Hopefully, it has been demonstrated so far that general training has many benefits; the ability to deconflict schedules to allow more technical and tactical training, highlighting some of the specific physiological responses that are underpinned by general training and physical activity, and the body’s ability to benefit from non-specific, low hanging fruit training to increase efficiency.

By, Luke Pitts – O2X On-Site Specialist General Training in Rehabilitation Exercise is a key component of rehabilitation, particularly for chronic low back pain (NSCLBP).

When it comes to performance training you may have heard that you need to train a specific thing to get better at that task.

As we look around online, read books and listen to podcasts, it can be overwhelming to know where to start to apply the information in our lives and take action on it.

Did you know that some types of headaches can be caused by neck pain? Unfortunately, headaches are some of the most common neurological disorders and affect up to 40% of the general population.

There comes a time in every high-performer’s journey when external motivation falls short. When the accolades, the promotions, and the validation lose their spark.

According to the National Institute of Occupational Safety and Health (NIOSH) U.S. fire fighters have a 9% higher chance of a cancer diagnosis and a 14% higher chance of a cancer related death, when compared to the general population.

Hand grip strength (HSG) is a reliable measurement of the maximal amount of force exerted by an individual’s forearm muscles. HSG is commonly measured by using a handheld dynamometer in a seated or standing position.

By, Mark Christiani – O2X On-Site Specialist In the world of tactical human performance, success is often measured in metrics like improved ACFT score, higher 1RM,

By, Carson Fralin – O2X On-Site Specialist It is a falsehood to say that only one system contributes to the production of energy for an activity

2024 Year in Review: O2X Human Performance Expands Impact Across the Tactical Population In 2024, O2X Human Performance saw unprecedented growth and impact in our

By, Dorette Franks – O2X Nutrition Specialist, RDN, LC Did you know that individuals consume up to 6,000 calories on Christmas day¹? That’s three times over

By, Dr. Kyle Feldman PT DPT OCS CSCS FAAOMPT Have you ever wondered how bodybuilders achieve their impressive physiques? Alongside hard work, consistency, and determination

By, Dan Herring – O2X On-Site Specialist From the moment we start to crawl we begin to develop patterns of movement. Lift your hips, reach forward

By, Stephanie Lewis – O2X On-Site Specialist Though there is no concrete way to truly prevent injuries before they happen. There are steps you can take

By, Zach Interewicz – O2X On-Site Specialist It is commonly known that firefighters endure both physical and mental stress when performing firefighting tasks and operations.

By, Dr. Colin Tomes – O2X Injury Prevention Specialist, CSCS, DPT, PT Tactical work regardless of the specific role is highly demanding. High-intensity tactical operations,

By, Ryan Jernstrom – O2X On-Site Human Performance Specialist, CSCS, TSAC-F Autoregulation in strength and conditioning refers to adjusting training intensity, volume, or load based

By, Brittany Petty – O2X Yoga Specialist, LICSW, E-500 RYT Finding the time to slow down seems like the ultimate paradox today. Life is

By, Kevin McCall – O2X On-Site Specialist Despite the prevalence of weight loss efforts, long-term success rates remain low. Research indicates that within one year,

By, Deborah Sophier – O2X Injury Prevention Specialist Everything in your body changes when the foot hits the ground. Whether you have a high, low,

By, Dr. Carlos Garcia – O2X Resilience Specialist In high-pressure environments, decision-making and teamwork are critical to success, especially for the tactical athlete. Emotional Intelligence

By, Matt Cady – O2X Strength & Conditioning Specialist Training to improve your physical fitness has many health benefits. In addition to all those health

According to the Stress in America 2023: A Nation Recovering from Collective Trauma report from the American Psychological Association more than one-third (37%) of American adults said they have a diagnosed mental health condition with most cited anxiety disorder (24%).

O2X’s Program Manager Jonathan Bachant, serving the United States Marshals Service, has received the ‘Exemplary Contractor Support Award’. The Exemplary Contractor Support Award is

By, Chloe Schweinshaut, RD, LDN – O2X Nutrition Specialist Even though the concept of detoxing has been around for centuries, cleansing and detox diets continue

By, Dr. Brandon Paulus, PT, DPT, OCS, FAAOMPT, CSCS As a physical therapist within the realm of human performance, I have had the privilege and

By, Alima Mims – O2X Instructor In 2001, I started training in my fire service gear during a time when training in firefighter

By, Dave Neely – O2X Instructor I sat staring at the image on my phone in disbelief and trying to make sense of what

By, Kelli Reese – O2X Nutrition Specialist For firefighters, first responders, and law enforcement officers, maintaining peak physical condition is not just a personal

By, Alexis Miller – O2X Yoga Specialist There are a series of unfortunate stereotypes that make individuals in the veteran and first responder community weary

By, Stephen Scrobe – O2X Account Executive and Instructor “If you want to change the world, go home and love your family.” This quote

By, Nick Schumacher, PT, DPT, OCS, FAAOMPT, CSCS – O2X Injury Prevention Specialist As a physical therapist and fitness coach, I am always thinking of

In recognition of the importance of uplifting and empowering women in our community, we are excited to announce an article specifically tailored for our female

By, Erik Bustillo, MS, RD, FISSN, CSC, CF-L2, CPT Let’s face it, that pre-workout drag or mid-afternoon slump can hit anyone, not just elite athletes

By, Michael Mellinger – O2X Mental Performance Specialist In the realm of leadership, it is becoming commonplace to explore the intersection of authenticity and

By, Rene Scott O2X Nutrition Specialist Note – When determining if a supplement is a good choice, consider The amount of peer -reviewed research that

By, Dr. Gabe Farias – O2X On-Site Specialist In the high-stakes environment of law enforcement, managing performance anxiety is crucial for peak mental performance.

By, Alexis Miller – O2X Specialist In thinking about getting 1% better every day, most of us think about the physical body: working out,

By, Jen Hatz MS, RD, CSSD, LDN, CSCS “I could use something sweet” is a popular statement, sometimes as a promise to ourselves that we

By, Lindsey Deppen – O2X On-Site Mental Performance Specialist Picture this. You are a Naval Aircrewman sitting in the back of a helicopter.

By, Karl Huey – O2X Instructor We all had different experiences in the military. We had different jobs, ranks, titles, rates. We had various

By, Erik Bastillo, MS, RD, FISSN, CISSN, CSC, CF-L2, CPT – O2X Nutrition Specialist In the realm of nutrition and wellness, the term “superfood”

By, Allison Brager – O2X Sleep Specialist Jet lag is exactly what it is; a lag. Not all jet lag comes from airline travel

By, Tara Soprano – Injury Prevention Specialist Heading out the door for a morning run may seem like a daunting task but with numerous

By, Robert Montz, OTD, CSCS So, you want to implement a human performance program for your unit, department, or organization… Where do you start?

By, Maria L. Urso, PhD – O2X Nutrition Specialist In 2022, the gluten-free product market size was estimated to be nearly 7 billion dollars. That

https://youtu.be/AFnWnUKQqsk?si=1BBcROlnEFuo26cm 6100+ tactical athletes, 3350+ readiness assessments, 1400+ human performance specialists and instructors, 500+ training days, and 250+ events – 2023 was a monumental year

By, Kayla Stoneback – O2X On-Site Specialist A woman’s body goes through many changes during a pregnancy and the postpartum phase. Every labor, delivery,

By, Alex Redshaw – O2X On-Site Specialist Our core provides the foundation for health and physical performance, playing a vital role in our ability

As we celebrate Veterans Day, it is important to recognize the invaluable expertise and unique perspectives that veterans bring to the civilian workforce. With their

The O2X Integrated Specialist Program (ISP) places elite human performance professionals within an organization. These specialists work on-site at each respective location, implementing programs designed

By, Rene Scott O2X Nutrition Specialist Note – When determining if a supplement is a good choice, consider The amount of peer – reviewed

The O2X Integrated Specialist Program (ISP) places elite human performance professionals within an organization. These specialists work on-site at each respective location, implementing programs designed

By, Michael Mellinger O2X Mental Performance Specialist “I don’t deserve to be here.” “I am not good enough.” “Who am I to be in

By, Tiffany Batsakis – O2X On-Site Specialist Proper fueling for pre-workout and post workout improves exercise performance, optimizes body composition, and helps restore glycogen

By, Brad Pasker – O2X On-Site Specialist Over the last century, the United States Army utilized a variety of physical assessments with the Army Physical

https://youtu.be/hjIi8PQyZ1s By, Kelli Kehoe and Wayne Sasso – O2X On-Site Mental Performance Specialists Excellence in law enforcement requires more than just physical strength and

Duxbury, MA – On August 15th and 16th, 25 first responders attended a 2-day workshop focused on mental, physical, and emotional health. The workshop came

By, Ashley Tropea – O2X On-Site Specialist In order to properly train your body, it’s crucial to incorporate periods of rest to continue working

By, Jenna Weinstein – O2X Mental Performance Specialist The human body is designed to withstand and persevere. Yet, modern society tests our limits, physically,

Written by Jen Hatz MS, RD, CSSD, LDN, CSCS Knowing what to eat, how much, and building the perfect meals or meal plan all

By Frank Wintrich – O2X Human Performance Program Manager – FBI Increasing weight on loaded movements in the gym is a staple of every training

By O2X Nutrition Specialist Andrea Givens, MS, RD, CSSD Are calories from wearable devices accurate? Does muscle tissue burn more than fat? Why the hype

O2X On-site Specialists started the year strong with new initiatives and continued efforts. Check out what they’re working on!

By O2X Mental Performance Specialist Stephanie Zavilla It is a hard truth that injury is an ever-present entity within physically demanding jobs, so it is

By Jenna Stedman, MS, RD, CSSD Do you have a personal goal for your next ACFT? Nutrition is your secret weapon to success and having a

On June 5th and 6th, the Delaware State Police became the latest organization to receive a 2-day human performance workshop – sponsored by FirstNet®, Built

By Jared Cheselske, O2X Lead Instructor The decision to serve your community and put others before yourself is a very commendable act. From the

By Alyssa Olsen, O2X Yoga Specialist As a society and country, we expect and demand our tactical communities to be alert, vigilant, and ready. These

By Erik Bustillo, MS, RD, FISSN, CISSN, CSC, CF-OL1, CPT Supplements are meant to supplement, not necessarily replace. This is why they are called supplements,

https://youtu.be/fdcKXJ8-Xcc Tampa, FL – On April 26th and 27th, 25 disabled veterans and their family members attended a 2-day workshop focused on mental, physical, and emotional

By O2X Nutrition Specialist Alia Elias, ND Along with diabetes and obesity, heart disease is one of the leading health issues among adults in the United

By O2X Resilience Specialist Benjamin Toderico MS, CSCS As a tactical athlete you are responsible for the safety of others, be it your team members or

O2X On-site Specialists started the year strong with new initiatives and continued efforts. Check out what they’re working on!

By O2X Nutrition Specialist Maria L. Urso, PhD With so much emphasis on what we eat, the way we train, and how we look, it’s

By Allison Brager, PhD At the end of the day, winning matters. Winning is not just luck, though. Winning requires a lifetime of preparation.

By Chris Ullom, O2X Strength & Conditioning Specialist In my travels around the country speaking with O2X athletes, there is an overarching theme I

By: Colin Tomes, PT, DPT, ATC, CSCS, TSAC-F, LAT One: What is HRV? The beating heart is one of the most universal indicators of life,

By: O2X Injury Prevention Specialist Joe Cavallaro PT, DPT, SCS, CSCS “It depends.” Have you heard this from a Physical Therapist or another medical provider

By: Samantha Poccia, MS RDN LDN Intro: There seems to be a constant cycle of new fads in the nutrition world, with intermittent fasting being

By: Andrea Givens, MS, RD, CSSD Disclaimer: I am a dietitian and physiologist, not a physician. Testosterone is the male sex steroid hormone naturally produced

By: O2X Injury Prevention Specialist Nicholas Schumacher, DPT As a physical therapist, I get asked often: “Should I ice my ankle sprain?” “Do ice

By: Zlatan Krizan, Ph.D. The clock says midnight, and you are tired. Indeed not the first time you have spent so much time looking at

By: Amanda Sheaffer MS RDN LDN NHWC (DNC Candidate) Intro: Protein is an important and essential part of a healthy diet for many reasons. Proteins

By: Joe McCullough, O2X Marketing Manager 2022 with O2X Human Performance: a Year In Review Over 5000 tactical athletes, 2500 Readiness Assessments, 1200 human performance

By O2X OSS- Jonathan Bachant, MS, CSCS, TSAC-F JUSTICE. INTEGRITY. SERVICE. Three words emblazoned on the official seal that represent none other than The Deputy

By Erik Bustillo, MS, RD, FISSN, CISSN, CSC, CF-OL1, CPT A nutrient is defined as a substance that provides nourishment essential for the maintenance of

By Jillian Zeller MeD, SCCC, CSCS, Pn1, FMS Most people think to lose weight it’s as simple as calories in vs calories out; to some

By: Stephen Scrobe, O2X Lead Instructor On my first day in Police Academy, Class #242, I was 22 years old, and (I’ll admit now) I

By Scott Lantz, Loudoun County Fire – Center for Fitness and Wellness Be the Foundation for Others The push out of the norm into uncharted

By: Gary Alexander, O2X Lead Instructor Truth be told, I did not come up with the following list of 5 things on my own. During

By Tiffany Batsakis, O2X On-Site Specialist (D.C. Fire & EMS) We eat for many different reasons. Of course, our bodies simply need energy, but a

By Pete Kadushin, Ph.D. Here’s something that most performance coaches won’t tell you. Bad goals are worse for you than having no goals at all. Bad

By Kelly A. Bennion, Ph.D., Ed.M Whether we like to admit it or not, the average American adult typically fails to get the recommended 7-9

5 Strategies to Reduce Back Pain Rachel Oden, O2X Injury Prevention Specialist Back pain affects over 50% of adults globally, with some studies suggesting that