Antifragile: Conjugate Progamming for Firefighters
Spaid Strength & Conditioning
Tactical / Military, First Responders, Strength & Conditioning, StrongmanAntifragile is programming designed for those in the Tactical Population that want to take their training to the next level. This programming incorporates Strongman with mainly a conjugate method approach. This means there is not just one template to the training, but many in order to never adapt and always grow. It includes specialty work to attack your weaknesses. This is how I personally train, and you can follow along if you'd like.
The training follows a schedule that works with someone that does shift work, specifically a 24 on 48 off. There are optional training days for when on shift. You have the freedom to move the training days as you see fit for your personal schedule.
There is also conditioning and mobility work to help with General Physical Preparedness. A pyramid needs a solid foundation in order to stand tall.
This training is designed to keep you at the top of your game and always ready, while staying injury free.
It is designed by Matt Spaid, a Power Athlete Certified Coach, Marine Veteran/Firefighter. However, anyone can benefit from this training.
A
Sled Drag
1 x 5:00
B1
Lateral Leg Raise
3 x 10
B2
Depth Jump
3 x 4
B3
Cossack Squat
3 x 10
C
Box Squat
5 x 3
D1
Weighted Pull Up
D2
Power Athlete Step Up
3 x 5
E1
Prowler Push
4 x 50
E2
Overhead Sandbag Toss
4 x 1
A
Bulgarian Split Squat
3 x 8
B
Incline DB Bench Press
3 x 12
C
GHD Sit-Up
3 x 15
Circuit
D
3 Rounds 30 cal on Assault Bike 10 Sandbag over Shoulder 20 Heavy Kettlebell Swings
A
Assault Bike
1 x 5:00
B1
Banded Pull Aparts
3 x 15
B2
Depth Plyo Push-Up
3 x 5
B3
Kettlebell Halo
3 x 10
C
Bench Press
5 x 3
D
Chest-Supported DB Row
E1
Skull Crushers
3 x 10
E2
DB Lateral Raise
3 x 10
F
KB Russian Twist
3 x 0:30
G
Farmers carry
4 x 50
Circuit
A
Tabata on the Bike or Rower 8 Rounds of :20 on/ :10 off
B
Seated DB Press
3 x 10
C
Calf Raise
3 x 20
D
Side Plank
3 x 1:00
A1
WORLD'S GREATEST STRETCH
3 x 3
A2
Med Ball Rotational Throw
3 x 5
A3
Medicine Ball Slam
3 x 5
A4
Push-Up
3 x 20
B
Box Squat with Bands
9 x 3 @ 30 %
C
Speed Bench
9 x 3 @ 30 %
D
Power Athlete Lunge
3 x 10
E1
Explosive Sled Row
4 x 50
E2
Sandbag Carry
4 x 50
Matt Spaid
Spaid is a Power Athlete Certified Coach, a career Firefighter since 2013, a Marine Infantry veteran, an Adaptive Athlete Trainer, and a former CF Trainer. He's been in the fitness industry since 2012, coaching classes ranging from mobility to strongman. He continues to learn about Strength and Conditioning through various books and programs and currently conducts private training from his garage.
