The Shield IQ podcast

Shift Change

Mack is a fictional host. The show is written by Officer Rubino.

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You Don't Need a 90-Minute Lift

Latest · Episode 3 · Oct 7, 2026 · 20 min

You don't need a 90-minute lift to be fit for duty. In this episode of Shift Change, host Officer Rubino breaks down published research showing that just 30 minutes, 3 days a week can build the strength and conditioning officers need — without living in the gym. IN THIS EPISODE: - The 90-minute myth: why longer isn't always better for officers on shift - Three training protocols every officer needs: strength, conditioning, and mobility - A full 3-day training template you can start this week Check out the Shield I.Q. app at shieldiqai.com — 1500+ training plans built for first responders. Theme music: Kevin MacLeod - Pump (CC-BY)

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More episodes

  1. The 0400 Problem

    Episode 2 · Sep 29, 2026 · 25 min

    The 0400 Problem

    There's an hour on midnights when your body files a formal complaint. It's oh-four-hundred. You don't beat it by being tougher — you beat it by being smarter than your own biology. Mack breaks down the science of the circadian crash, the three moves that keep you sharp on the…

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  2. Take It Back

    Episode 1 · Sep 27, 2026 · 22 min

    Take It Back

    They'll give you a badge, a gun, a vest, and twelve hours of chaos — but nobody gives you the manual for the other twelve. In this premiere episode of Shift Change, Mack breaks down the four zones the job taxes — sleep, body, money, mind — runs the shift audit with you, and…

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