Spiked Out
Welcome to the Spiked Out Podcast - your go-to for real stories, real people, and real insight from the wildland fire world. Brought to you by The Journeyman, we interview seasoned pros, share education, tips on getting certified, landing jobs, and making the most of the season. Whether you're already on the line or just getting started, we've got you covered. Tune in and get Spiked Out with us.
Spiked Out
How to Actually Train for Wildland Fire
Use Left/Right to seek, Home/End to jump to start or end. Hold shift to jump forward or backward.
The line doesn't care how much you can bench if your back seizes on a ridge.
Austin Womack—founder of Rugged Athlete, former pro sports strength coach, and wildland firefighter—shares how to build a body that actually holds up under load, heat, and chaos.
What we cover:
3-Step Preventative Maintenance Routine
Soft tissue prep → Mobilize → Reinforce
Low-back and hip strategies with field-friendly tools
Proactive (before big hikes) vs reactive (when something flares)
No gym needed—works with a roller, lacrosse ball, or your pack
Training Year Breakdown
Postseason: Reset sleep, nutrition, movement
Offseason: Build aerobic base + heavy bilateral strength (squats, deadlifts, presses)
Preseason: Hiking volume, intervals, unilateral lifts
In-season: Maintain strength, manage wear, avoid overtraining
Key Lesson
The pack test is the floor, not the standard. Austin's first season taught him the hard way: crushing air bike intervals doesn't prepare you for carrying a load uphill for hours.
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[00:00:00] Treat Your Body Like Gear
[00:04:30] First Season Lessons And Misconceptions
[00:09:20] Physical Preventative Maintenance Framework
[00:12:45] Low Back Example: Prep, Mobilize, Reinforce
[00:15:20] Proactive Versus Reactive Care In The Field
[00:17:10] Yearly Training Model For Firefighters