Warfighter: Foundations
Modern Athlete Strength Systems
TacticalBuild a bedrock foundation of strength and endurance.
Our massively popular Warfighter training team is designed for individuals of intermediate to advanced training experiences, but what about if you're just starting to train and need to build a big base of strength and endurance before jumping into more advanced techniques?
Or coming back after a training hiatus and want to build the foundation back up?
That's why we created Warfighter: Foundations.
Based off our training program for tactical athletes, Warfighter: Foundations should be your first stop when starting to take training seriously.
Think of it this way...
It takes time and work to build a highway, but once it's done, you get what you are going a helluva lot faster than taking the back roads.
This is why building your foundation is so important.
We are going to build the highway system that will set you up to achieve your goal in the fastest and most direct route possible.
When you're done with the program, there's a code for 30% off the next year on our Warfighter training team.
Conditioning
A
Bear Warm-Up: Lower
Run/Row/Bike/Jump Rope - 3 Minutes Back Roll to Reach - x10 Forward Bear Crawl - x15 yds Backward Bear Crawl - x15 yds Hamstring to Ankle Rock - x10 Each Leg Lateral Bear Crawl - 15 yds Left/15 yds Right 90/90 Hip Switch - x10 Each Side World's Greatest Stretch - x25 yds Shoulder Airplanes - x10 Each Arm Repeat Squat Jumps - x10
B
Front Squat
5 x 3
C
Inverted Row
3 x MAX
D
DB Farmer's Carry
3 x 0:20
E1
Landmine Lateral Lunge
3 x 6
E2
4 Way Dead Bug
3 x 5
E3
DB Hammer Curl
3 x 8
Conditioning
F
Cool Down: Box Breathing
Breathe in on a 4 count, hold for a 4 count, exhale 4-8 seconds, pause for about 4 seconds before your next breath. You can elevate your feet on a bench while you do this or go outside for a walk. Our intent with the cool-down is to simply down-regulate from a sympathetic state to a parasympathetic state. This helps us begin the recovery process.
WF Foundations Run Warm-Up
A
x200 Jump Rope Hamstring to Ankle Rocks - x10 Each Side Hip External Rotation - x10 Each Side Leg Swings Forward/Back - x10 Each Leg Leg Swings Left/Right - x10 Each Leg
B
Run
1:30, 1:30, 1:30, 0:30, 0:30, 0:30, 0:30, 0:30
Conditioning
C
Conditioning Cool-Down
2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds
Conditioning
A
Bear Warm-Up: Upper
Run/Row/Bike/Jump Rope - 3 Minutes Back Roll to Reach - x10 Forward Bear Crawl - x15 yds Backward Bear Crawl - x15 yds Hamstring to Ankle Rock - x10 Each Leg Lateral Bear Crawl - 15 yds Left/15 yds Right 90/90 Hip Switch - x10 Each Side World's Greatest Stretch - x25 yds Shoulder Airplanes - x10 Each Arm Plyo Push-Ups - x10
B
Bench Press
5 x 3
C
Kettlebell Swing
3 x 12
D
Box Step Up
3 x 8
E1
KB Goblet Box Squat
3 x 8
E2
Russian Twists
3 x 10
E3
Chin Up
3 x MAX
Conditioning
F
Cool Down: Box Breathing
Breathe in on a 4 count, hold for a 4 count, exhale 4-8 seconds, pause for about 4 seconds before your next breath. You can elevate your feet on a bench while you do this or go outside for a walk. Our intent with the cool-down is to simply down-regulate from a sympathetic state to a parasympathetic state. This helps us begin the recovery process.
WF Foundations Run Warm-Up
A
x200 Jump Rope Hamstring to Ankle Rocks - x10 Each Side Hip External Rotation - x10 Each Side Leg Swings Forward/Back - x10 Each Leg Leg Swings Left/Right - x10 Each Leg
B
Run
1 x 20:00
Conditioning
C
Conditioning Cool-Down
2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds
Conditioning
A
Bear Warm-Up: Total
Run/Row/Bike/Jump Rope - 3 Minutes Back Roll to Reach - x10 Forward Bear Crawl - x15 yds Backward Bear Crawl - x15 yds Hamstring to Ankle Rock - x10 Each Leg Lateral Bear Crawl - 15 yds Left/15 yds Right 90/90 Hip Switch - x10 Each Side World's Greatest Stretch - x25 yds Shoulder Airplanes - x10 Each Arm Ball Slams - x10
B
Deadlift
5 x 3
C
DB Lunge
3 x 6
D
Seated DB Press
3 x 8
E
Side Plank
3 x 0:30
F
Push Up
1:30, 1:00, 0:30
Conditioning
G
Cool Down: Box Breathing
Breathe in on a 4 count, hold for a 4 count, exhale 4-8 seconds, pause for about 4 seconds before your next breath. You can elevate your feet on a bench while you do this or go outside for a walk. Our intent with the cool-down is to simply down-regulate from a sympathetic state to a parasympathetic state. This helps us begin the recovery process.
WF Foundations Run Warm-Up
A
x200 Jump Rope Hamstring to Ankle Rocks - x10 Each Side Hip External Rotation - x10 Each Side Leg Swings Forward/Back - x10 Each Leg Leg Swings Left/Right - x10 Each Leg
B
Run
1 x 25:00
Conditioning
C
Conditioning Cool-Down
2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds
Modern Athlete
Modern Athlete specializes in the enhancing the physical readiness of tactical professionals. Our coaching team is a combination of SOF veterans and D1 strength and conditioning coaches. Our expertise is getting athletes to move big weight while keeping them well conditioned and moving further and faster.
