https://www.211pt.com/blog daily 0.75 2026-01-09 https://www.211pt.com/blog/the-mental-edge-is-being-ignored monthly 0.5 2026-01-09 https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/cd2221bf-033f-4a7f-8972-9faab86aa056/images.jpeg The Not Terrible Blog - The Mental Edge is Being Ignored. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/cab13786-16ae-4786-8518-bc52f7320bc5/IMG_2073.JPG The Not Terrible Blog - The Mental Edge is Being Ignored. - Make it stand out Fire students completing air management training with the intent of the session being to focus on breath control and positive self-talk when they are uncomfortable in the moment. Photo by luxposure.ca https://www.211pt.com/blog/plant-the-seed monthly 0.5 2025-10-06 https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/42803892-f2c6-49d8-8518-f4ffb06c6420/Untitled+design+%284%29.png The Not Terrible Blog - Plant The Seed - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.211pt.com/blog/dyfj monthly 0.5 2025-06-05 https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/f0c075f9-1f41-4f11-a052-eb72e0770a21/Black+White+Typography+Thank+You+Sticker.zip+-+2.png The Not Terrible Blog - DYFJ https://www.211pt.com/blog/training-parameters-in-the-gym monthly 0.5 2025-02-10 https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/bb86d77b-90a2-478d-be71-81e355b4ea58/Screenshot+2023-12-11+at+9.45.03%E2%80%AFAM.png The Not Terrible Blog - Training Parameters in the Gym - Intensity Intensity refers to the effort level at which an exercise is performed, typically expressed as a percentage of your one-repetition maximum (1RM). Different goals dictate appropriate intensity levels: Strength: For building maximal strength, the intensity should be high (80-90% of 1RM) with lower repetitions (1-6 reps per set). Hypertrophy: If the aim is muscle growth, moderate intensity (65-75% of 1RM) is ideal, with moderate repetition ranges (6-12 reps). Endurance: Training for muscular endurance involves lower intensity (50-65% of 1RM) but higher repetitions (12-20+ reps). Active Recovery: This phase generally uses very low intensity (30-50% of 1RM), focusing on movement rather than load. https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/1c898d43-c15e-49d8-9d01-54c2803a1b65/IMG_7258.jpg The Not Terrible Blog - Training Parameters in the Gym - Sets and Repetitions The structure of sets and repetitions is equally vital, as each goal has different recommendations: Strength: Typically involves fewer sets (3-5) and fewer reps (1-6) to allow for heavier lifts. Hypertrophy: Requires moderate volume, often comprising 3-4 sets of 6-12 repetitions. Endurance: High volume is key, featuring 3-5 sets of 12-20 repetitions to optimally condition the muscle. Active Recovery: Sets can vary, focusing on movement patterns for 2-3 sets of any reasonable rep range while ensuring mobility and flexibility. https://www.211pt.com/blog/stop-riding-coattails monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/525edacb-0a7f-4be2-b386-6480d63e7bdc/911+stairclimb+poster+%28T+Shirt%29+%281%29.jpg The Not Terrible Blog - Stop Riding Coattails - With today being the 23rd anniversary of 9/11, many are quick to post, comment and showcase their remembrance. We’ve reached an odd point in time where everyone has access to the open platform of social media and many organizations or individuals feel the need to make public statements out of fear for shame and punishment. “Thoughts and prayers” “we remember” https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/1701872097710-ZVSTWEKHCZTPBA3FRVE1/IMG_5232.jpg The Not Terrible Blog - Stop Riding Coattails - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/999586e7-ddc4-437a-86ba-b37bde54fbe7/IMG_4172.jpg The Not Terrible Blog - Stop Riding Coattails Next time you put on your uniform and jump into the truck, don’t just remember those that came before you but do your best to bring your A-game, and be worthy of the sacrifices they made for you. https://www.211pt.com/blog/coopers-colours-of-situational-awareness monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/b297a27b-086f-4beb-9e1c-cd239845b551/2.png The Not Terrible Blog - Cooper’s Colours of Situational Awareness - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/bb117acf-410e-4b88-8116-e63ded30cf11/lol-funny.gif The Not Terrible Blog - Cooper’s Colours of Situational Awareness - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/325cf342-5393-4e1e-bd78-33bee1e62547/IMG_4809.jpg The Not Terrible Blog - Cooper’s Colours of Situational Awareness - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/c149fbcc-8280-4073-8151-3e293b194321/IMG_8596.JPG The Not Terrible Blog - Cooper’s Colours of Situational Awareness By training in acute stress management techniques such as box breathing or tactical breathwork, firefighters can expect improved performance and enhanced resilience in high-pressure situations. These practices help regulate stress responses and promote mental clarity, allowing firefighters to make effective decisions swiftly when faced with challenging circumstances on the job. https://www.211pt.com/blog/the-sky-is-falling monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/5ac66fdc-e283-4cb4-81f6-838f56e7bfc4/0_qs8FtaVGIa9nTGzU.png The Not Terrible Blog - The Sky is Falling As we observe the current landscape of the fire service, it is evident that various challenges are looming over its core. Issues such as low morale, financial constraints, flawed hiring practices, lack of quality training, leadership gaps and a pervasive negative self-centered culture can paint a grim picture for those within the industry. It might seem like the fire service is under siege, struggling to maintain its essence and purpose. Many find themselves simply going through the motions, deflecting responsibility, ownership and passion out of fear for being reprimanded. Amidst the chaos and uncertainty, there is however a beacon of hope - the power of individual action and responsibility. https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/923c9893-048d-45a6-bf65-913ec0b28b2a/Screenshot+2023-12-11+at+9.39.07%E2%80%AFAM.jpg The Not Terrible Blog - The Sky is Falling - Make it stand out A firefighter working on the high shoulder carry and rapid deployment of a 24’ ground ladder https://www.211pt.com/blog/what-a-shame monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/8c77729f-896c-474e-8da2-d41009ddd9f4/what+a+shame.png The Not Terrible Blog - What a Shame… - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.211pt.com/blog/minimum-standards-minimum-results monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/7f136baf-4253-4c46-abb8-c9b57034bc50/Theres+more+to+recovery+than+just+sleep.png The Not Terrible Blog - Minimum Standards, Minimum Results - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.211pt.com/blog/new-year-new-mission monthly 0.5 2024-01-17 https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/1c15378f-a1c1-4137-8608-1dc1b08ae212/IMG_7563.jpg The Not Terrible Blog - New Year, New Mission. - Make it stand out Firefighters participating in a performance training program as part of their goals to improve their fitness and performance on the job. https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/1701900568686-W6UNKO56EZW4CKHYKO2S/Performance.png The Not Terrible Blog - New Year, New Mission. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.211pt.com/blog/n3ffq00v5cryeb3x3s8g7qqfarpz1u monthly 0.5 2023-12-11 https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/1701872097710-ZVSTWEKHCZTPBA3FRVE1/IMG_5232.jpg The Not Terrible Blog - Bigger is Better…Right? - The Impact of SCBA Reduction in Capacity and VO2 Max for Firefighters In the ever-evolving world of firefighting, the need for efficient and reliable self-contained breathing apparatus (SCBA) is paramount. These lifesaving devices provide firefighters with a constant supply of breathable air, allowing them to operate effectively in the hazardous environments they encounter. However, recent developments have led to concerns about the reduction in firefighter capacity wearing SCBA and its effect on firefighters' VO2 max. Some fire departments have opted to switch to larger 60 minute SCBA bottles, assuming that more air means more time for firefighters in the hot zone. While this may seem like a logical solution, it is important to consider the consequences of added weight on firefighters' physical performance and overall capacity. Firefighters undergo rigorous training to maintain high levels of fitness and endurance. Their cardiorespiratory fitness, measured in terms of VO2 max, plays a crucial role in their ability to perform under extreme conditions. However, when carrying heavier SCBA bottles, firefighters are significantly burdened in terms of both weight and restricted range of motion on the thorax. This increased load can lead to a reduction in their VO2 max and limit their capacity to sustain physical activity for extended periods. https://www.211pt.com/blog/exercise-vs-training monthly 0.5 2023-12-11 https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/1702299860956-55ECSPX7IVIWNMXXW53R/IMG_6447.jpg The Not Terrible Blog - Exercise vs Training. https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/1702299860949-00HHA8AD2RI5PMX5DN1E/IMG_4809.JPG The Not Terrible Blog - Exercise vs Training. https://www.211pt.com/blog/2jhjk45s69xz5hadz8gnyqkqjlcqap monthly 0.5 2023-12-11 https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/22da73d6-d6f3-4474-a7db-641735f45d29/Screenshot+2023-12-11+at+9.39.07%E2%80%AFAM.png The Not Terrible Blog - “Yet” - Make it stand out Practicing a single Firefighter 24’ ladder throw https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/ab3b598c-f80e-43c0-a2dd-c01b9ce206c9/Screenshot+2023-12-11+at+9.57.12%E2%80%AFAM.png The Not Terrible Blog - “Yet” - Make it stand out A single firefighter practicing flow and move going into a simulated basement fire using a smoothbore low pressure enozzle https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/841f9e2b-4725-481f-b9d9-1af922da2db5/Screenshot+2023-12-11+at+10.00.50%E2%80%AFAM.png The Not Terrible Blog - “Yet” - Make it stand out Chief Kyle Romagus teaching flow and move in his Cruel Intentions H.O.T class https://www.211pt.com/blog/general-fitness-for-general-people monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/bb86d77b-90a2-478d-be71-81e355b4ea58/Screenshot+2023-12-11+at+9.45.03%E2%80%AFAM.png The Not Terrible Blog - General Fitness for General People - Ground Based Training Firefighters need to incorporate exercise movements and postures that are realistic and specific to their “sport” https://www.211pt.com/blog/not-terrible monthly 0.5 2024-12-20 https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/1702076647242-2QRANPUGNOFKQ7JOXDWW/Untitled+design+%281%29.png The Not Terrible Blog - Not Terrible. - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.211pt.com/blog/welcome-to-the-blog monthly 0.5 2023-12-06 https://www.211pt.com/blog/blog-post-one-n773t monthly 0.5 2023-12-06 https://www.211pt.com/blog/category/Training monthly 0.5 https://www.211pt.com/blog/category/Fireground monthly 0.5 https://www.211pt.com/blog/category/Mindset monthly 0.5 https://www.211pt.com/upcoming-courses daily 0.75 2026-01-21 https://www.211pt.com/upcoming-courses/r7ohtldv7el75za91zgvgo3e231ses monthly 0.5 2026-01-21 https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/1769023445717-0DLLJZPU7X9NXQD1O0W6/IMG_4809.JPG Upcoming Courses - Performance Training Foundations ONLINE Course - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.211pt.com/upcoming-courses/performance-training-foundations-at-fswo-symposium monthly 0.5 2025-09-02 https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/cab13786-16ae-4786-8518-bc52f7320bc5/IMG_2073.JPG Upcoming Courses - Performance Training Foundations at FSWO Symposium - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/c583dce5-3b54-4f5b-aad1-81d2d28e899d/IMG_2088.JPG Upcoming Courses - Performance Training Foundations at FSWO Symposium - Meet your instructors Anthony De Benedictis is a Career Firefighter and Fire Service Instructor located in the GTA. With an extensive history in the sports medicine field as an Athletic Therapist and Strength and Conditioning Coach, his unique perspective allows him to understand what it takes to train and operate to a high level. His professional project 211 Performance Therapy (211PT) aims to educate and empower Tactical Athletes to improve all aspects of job performance and overall health, wellness and resilience. Tyler Price is a Career Firefighter, Fire Service Instructor and Strength and Conditioning Coach. Having been a strength coach for the last 10 years, across a wide range of sports, he understands what it takes to be a high performer. His professional project is Price Training, which is geared towards improving performance, reducing injury prevalence, maximizing recovery, and arming the tactical athlete to be a well rounded operator and more resilient on and off the job. https://www.211pt.com/upcoming-courses/annual-911-memorial-stairclimb monthly 0.5 2025-09-02 https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/455f70ef-1c68-4e75-b60b-4681367bb2a9/IMG_6919+2.jpg Upcoming Courses - Annual 9/11 Memorial Stairclimb - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/82b69f75-5732-4886-908f-a8b61cde978f/IMG_1060.jpg Upcoming Courses - Annual 9/11 Memorial Stairclimb - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/7724e5b9-c072-4ed8-9d74-eca7e8213d56/IMG_2711.jpg Upcoming Courses - Annual 9/11 Memorial Stairclimb - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/c4778ad2-3ee1-4316-a76d-62262943e743/IMG_0474.jpg Upcoming Courses - Annual 9/11 Memorial Stairclimb - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/c8969bdb-1717-4f5c-b8be-e24d528f1fef/IMG_0475.jpg Upcoming Courses - Annual 9/11 Memorial Stairclimb - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.211pt.com/upcoming-courses/event-one-ft584 monthly 0.5 2024-10-02 https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/1702063443575-LQC266OB7XTENI0RH4HJ/Screenshot+2023-12-04+at+11.09.01%E2%80%AFAM.png Upcoming Courses - Performance Training Foundations - One Day Condensed Program The Performance Training Foundations program at the FSWO Training Symposium offers tactical athletes an invaluable opportunity to enhance their skills through a comprehensive blend of theoretical knowledge and hands-on practical experience. This course will cover essential modules from the full Performance Training Foundations program, focusing on the critical principles of performance enhancement tailored to the unique demands faced by tactical personnel. Participants will engage in interactive sessions designed to bridge the gap between theory and application, equipping them with actionable strategies to improve their overall performance and readiness in the field. This is an essential learning experience for those committed to excelling in high-stakes environments. https://www.211pt.com/home daily 1.0 2026-02-02 https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/56a8f4ea-ea77-421e-847a-896f6989c800/IMG_5232.jpg https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/aea8db14-8fc5-4297-9e60-69a5386c0c68/IMG_7258.jpg https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/1710275044529-5HTTFOJPKF329VN5IJGJ/IMG_8499.jpg https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/e523b177-0c96-4401-8804-f4beccfa216f/ADP_3546.jpg https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/16869282-0543-4f3f-92a1-928285e83514/qr-code-store+%282%29.png Home https://www.211pt.com/about daily 0.75 2026-01-09 https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/c74c3259-fc0d-4824-9199-6065c65f9ee4/IMG_2097.JPG https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/6a1c113d-f82e-4298-85c6-3df04430a2ba/humber.png https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/ddd38221-0950-4c7a-ace0-87af41eac344/ticats.png https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/80f01698-eeec-4c4c-afdb-22315e16913a/wishbone-athletics-logo_2x.png https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/d4ede217-5883-4868-b8f3-fd39bc72cb19/epc.png https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/7604c664-1a61-4491-b481-29e668668af9/ova.jpeg https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/e9f0bddd-4183-4e5a-bd23-d867afc715e7/logo2.jpg https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/16a8de25-1a92-4002-8660-bbbc63e6b92d/festi.jpeg https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/c0a8a0f0-c04e-4d5f-ac41-20dd9fa6f9db/Pearson.png https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/fcd63fac-a8af-414c-bf90-31f8a571265a/Price%2BTraining%2BLogo_RGB_Secondary%2BColour.png https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/908843a2-7f68-4a7d-9c13-3c4f7d3c0eb2/fswo.png https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/d2238c62-aa13-4ec1-9ccd-ebff15f23d3c/download.png https://www.211pt.com/services daily 0.75 2026-01-09 https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/5fc44fae-8ecd-42a5-8a56-266d2032628e/IMG_4809.JPG https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/2c6f98a0-a9b0-417a-ba25-ff055e719b53/ADP_3546.jpg https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/1c898d43-c15e-49d8-9d01-54c2803a1b65/IMG_7258.jpg https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/dfb0939f-5aa9-4774-ad06-40fa481d8a42/IMG_2073.JPG https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/72262a23-9faf-4d66-bc85-8eaa166722de/IMG_2060.JPG https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/4d8ab83b-dacd-489a-b95d-c3967b2ebfb0/IMG_3968.jpg https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/4f0b6557-50fb-4464-876c-046aa57134ca/sweat-testing-table.jpg https://www.211pt.com/gallery daily 0.75 2026-01-21 https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/c74c3259-fc0d-4824-9199-6065c65f9ee4/IMG_2097.JPG Gallery A man giving a presentation in a dark room, wearing a black polo shirt with a Canadian flag patch and an embroidered logo, standing in front of voting booths. https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/cab13786-16ae-4786-8518-bc52f7320bc5/IMG_2073.JPG Gallery Two firefighters crawling on the floor inside a training facility with cones and safety equipment around. https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/c8969bdb-1717-4f5c-b8be-e24d528f1fef/IMG_0475.jpg Gallery Firefighters in uniform and helmets walking up and down exterior metal stairs outside a building. https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/325cf342-5393-4e1e-bd78-33bee1e62547/IMG_4809.jpg Gallery Two firefighters in protective gear helping each other climb a metal staircase at an emergency scene. https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/1714652419303-Z04XTXGHBO3YQA365C6N/IMG_8395.jpg Gallery Group of firefighters in uniform and with breathing apparatus practicing indoors in front of Canadian flag https://images.squarespace-cdn.com/content/v1/656b4796f09da029e57ec71c/6814aec6-92f2-4f68-a5cd-8f15012fe0a3/IMG_8535.jpg Gallery A young man wearing a black hoodie with a green flame logo is giving a presentation in a classroom. 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