CDR Justin Allen, a U.S. Navy F/A‑18 pilot with more than two decades of service, joins the RAW Podcast to explain why targeted strength training is a critical part of aviation performance. He discusses how pilots build trunk and neck strength to manage G‑forces, the minimalist barbell template he used when time and space were limited, and how recovery, mobility, and conditioning fit the operational schedule. We also cover practical equipment choices for squadron gyms and garage setups, plus lessons that carry over to law enforcement and first responders. For the full episode page and additional resources, use the link below. https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep128
ABOUT THE GUEST
CDR Justin Allen is a retired U.S. Navy F/A‑18 pilot and former member of Strike Fighter Squadron 143. He discusses the role of structured strength training in sustaining cockpit performance and operational readiness.
WHAT YOU’LL LEARN
Why pilots prioritize neck, trunk, and hip strength to tolerate G‑forces and stay mission‑effective.
How a minimalist barbell plan (squat, press, pull) fits tight timelines and limited facilities.
Practical gym layouts for compact spaces: rack, barbell, plates, dumbbells, and durable flooring.
Recovery strategies (sleep, mobility, aerobic base work) that support repeatable performance.
KEY TOPICS
Minimalist strength training for tactical aviation and first responders.
Equipment selection for small squadron gyms and garage gyms (racks, Olympic barbells, urethane plates, rubber gym flooring).
Integrating conditioning without compromising strength or recovery.
QUICK ANSWERS
Q: Why do fighter pilots lift weights?
A: Strength training enhances G‑tolerance, posture, and durability under load; it also reduces injury risk during high‑stress maneuvers and long sorties.
Q: What’s an effective plan when time and space are limited?
A: A simple weekly rotation of squat, press/bench, and deadlift or pull variations—supported by a few accessories—delivers reliable results with minimal equipment.
Q: What equipment should a compact squadron gym prioritize?
A: One quality power rack, an Olympic bar, urethane plates, a flat/adjustable bench, a set of durable dumbbells, and shock‑absorbing rubber flooring or mats.
SHOP THE EPISODE
Body‑Solid GPR400 Commercial Power Rack
https://www.ironcompany.com/body-solid-commercial-power-rack-gpr400?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep128
20kg Black Zinc V2 Olympic Weightlifting Bar
https://www.ironcompany.com/20kg-black-zinc-v2-olympic-weightlifting-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep128
Urethane Olympic Plates with Grips — IRON COMPANY
https://www.ironcompany.com/urethane-olympic-plates-with-grips-iron-company-ic-uopg?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep128
Armor Series Welded Steel Urethane Dumbbells
https://www.ironcompany.com/armor-series-welded-steel-urethane-dumbbells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep128
Heavy Duty Deadlifting Mats
https://www.ironcompany.com/heavy-duty-deadlifting-mats?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep128
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep128