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500 Club

Lifted Up Strength

Tactical / Military, Strength & Conditioning

Coach

Lifted Up Strength

The 500 Club is the elite AFT preparation for soldiers who refuse to settle for “good enough.” The 500 club team provides continuous training for the AFT, and the demands of being fit to fight. Built on Lifted Up Strength’s holistic, mission ready framework, this program forges the strength, speed, grit, and purpose required to perform when it counts.

You will train like a complete warrior, stronger body, sharper mind, anchored spirit. With structured programming designed to push you toward a 500 AFT score and real world practical readiness.

What You Get: Injury prevention to keep you in the fight and improve durability in the field. AFT specific concurrent training for dead lift, push ups, SDC, plank, and the run. Conditioning built for soldiers, sprint work, endurance, pacing, and recovery. Mindset development to build discipline and resilience. Faith aligned reflections that reinforce identity and purpose when you join the newsletter. Train Heroic programming with daily sessions and performance tracking. Direct coach access for form checks, strategy, and accountability when you join the Lifted Up Strength 500 club team. A tribe of warriors pushing to exceed the same standard.

Why It Works The 500 Club trains the whole soldier, not just the test events. You will build durability, confidence, and mission ready performance, the kind of readiness that carries into the field, the unit, and life.

Be part of the foundations Lifted Up Strength is launching the 500 Club and looking for a select group of founding members. In exchange for your honest feedback and a testimonial at the end of the program, you'll receive a 20% discount on this program and help shape the future of the program for fellow Soldiers and tactical professionals.

Your input will directly influence future content, coaching resources, and community features while giving you early access to a mission-driven training experience built by someone who understands the demands of military service.

$39

Get 500 Club

Elite AFT Performance

Targeted strength, conditioning, and event‑specific training that drives measurable improvements across all five AFT events, pushing athletes toward a 500 score.

Injury Resistant Strength

Progressive strength cycles and durability work that build resilient joints, stronger connective tissue, and long‑term readiness.

Peak Conditioning and Speed

Sprint, endurance, and pacing protocols designed to improve 2‑mile times, SDC efficiency, and overall work capacity.

Nutritional Guidance

Sign up for the Lifted Up newsletter for information on how to fuel for your performance with practical, sustainable nutrition strategies designed to support recovery, improve body composition, and maximize readiness. No fad diets just simple, evidence-based guidance to help you eat with purpose and perform at your best.

Purpose Driven Confidence

Sign up for the Lifted-Up newsletter. Faith‑aligned reflections and a supportive tribe that reinforce identity, motivation, and the confidence to lead from the front.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Mental Exercises

Structured mental training exercises to cultivate your inner strength

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Train with coaches who push you, understand your goals, and keep you progressing.

Equipment

Required

Barbell, Squat Rack, DB, KB, Bands

Recommended

Sled, Trap Bar, Back Extension, Medicine Ball

Sample Week

Week 1 of 12-week program

Sunday

Active Recovery

Conditioning

Recovery Day

4 Rounds Chest Scorpions x10 90/90 Hip Switch x10 Shoulder Dislocations x10 Sissy Squats x10 20 Minute Walk sometime throughout the day, can use this time with either friends' family, or just time to reflect on your spirit.

Monday

Full Body

Assault Bike

1 x 5:00

Heel Sweep

1 x 10

Band Hip Flexor Stretch

3 x 3

Forward Hip Circles through Back Extension- Ground Activiation

1 x 10

Cat Cow

1 x 10

T-Spine Reach

1 x 10

Low Pogo Jumps

1 x 10

Sissy Squat

1 x 10

Depth Jump

3 x 2

Back Squat

3, 5, 5, 5, 5 @ 95, 80, 80, 80, 80 %

Barbell Row

4 x 8

Dips

3 x 8

DB Lateral Raise

3 x 10

Kneeling Landmine Press

3 x 8

MB Woodchops

3 x 8

Tuesday

Conditioning Anaerobic

Light Jog

1 x 10:00

Knee Hug

1 x 10

Heel Sweep

1 x 10

Butterfly Stretch with Hip Mobility

1 x 10

Lunge and Reach

1 x 10

Pogo Jump

1 x 10

Forward Bound

3 x 10 @ 10

5 Cone Zigzag Drill

3 x 1 @ 10

200m Sprint

3 x 200 @ 10

Run

1 x 20:00

Bear Crawl

3 x 25

Backwards Bear Crawl

3 x 25

Wednesday

Full Body

Rowing

1 x 5:00

Band Pull-Apart

1 x 20

Shoulder extension, external rotation

1 x 10

WORLD'S GREATEST STRETCH

1 x 10

Scap Push-Up

1 x 10

Scapuler Pull Up

1 x 10

Lateral Lunge

1 x 10

Dead Bug with Mini Bands

1 x 10

Medicine Ball Slam

3 x 3

Barbell Bench Press

3, 5, 5, 5, 5 @ 95, 80, 80, 80, 80 %

Weighted Chin Ups

4 x 5 @ 10 %

Bulgarian Split Squat

3 x 8

Good Morning

3 x 8

Banded 4-Way Neck

3 x 10

Landmine Anti-Rotation

3 x 10

Thursday

Full Body

Jump Rope

1 x 3:00

90/90 Hip Switch

1 x 10

WORLD'S GREATEST STRETCH

1 x 10

Sissy Squat

1 x 10

Cat Cow

1 x 10

Plyo Push-Up

1 x 5 @ 10

Box Jumps

3 x 3

Hex Bar Deadlift

4 x 3 @ 65, 70, 80, 80 %

Barbell Overhead Press

4 x 6

DB Lateral Lunge

3 x 8

Band Face Pull

3 x 12

Step-Ups

3 x 8

Back Extension

3 x 0:30

Friday

Conditioning Aerobic

90/90 Hip Switch

1 x 10

WORLD'S GREATEST STRETCH

1 x 10

Butterfly Stretch

1 x 10

Lunge and Reach

1 x 10

Heel Sweep

1 x 10

Low Pogo Jumps

1 x 10

A Run

1 x 30:00 @ 6

Coach

More from Lifted Up Strength

Lifted Up Strength

Coach Kyle is a combat‑arms Army veteran with 10+ years of service and seven years training soldiers. A NASM CPT, Army H2F Integrator, and USAW L1 coach, he blends military discipline with proven strength methods to build powerful, resilient athletes ready for any challenge.

Take your place.

Ready for the best structured program specifically designed for your test? Post your before and after AFT scores to see what how much you improved each event.

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FAQs

How long does it take to see results?

The program is 12 weeks long with a deload week in the middle. Use your last AFT score or take a diagnostic to see where you are at right before you start. You can take another diagnositc during any day of week 7 and continue the program as followed to see how you are progressing.

Do I need equipment for this program?

Very minimal equipment is needed to perform the workouts, if you are going to the field or don't have access to some equipment, just email any of the coaches and they can send you a detailed instruction of the weeks you will be out or exercises to swap. Pick up where you left off or keep pushing.

How long are the workouts?

All sessions can be done in 45-60 minutes with a 5–10 minute warmup. Can be done on your own or with your Soldiers and in the time that Soldiers generally have to conduct PT.

What if I miss a workout?

Life and military obligations happen. Simply pick up where you left off and continue progressing through the program. The concurrent training in the program continuously trains strength, power, and endurance so you don't lose all the progress you make as opposed to linear block periodization.

Will I receive coaching and support?

Not with the one time purchase, but when you join the team you get coaching support, form feedback, 1 on 1 coaching calls, accountability and direct guidance to help you reach your goals.