Operation Antifragile
Youth Sports, Strength & ConditioningThis program is designed to help youth athletes develop athleticism while also build confidence, coordination, and become more resilient.
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
4-Way Dead Bug
3 x 0:30
A2
WORLD'S GREATEST STRETCH
3 x 3
A3
Seated Banded Rows
3 x 10
B
Sprint
3 x 50
C1
Goblet Squat
3 x 5
C2
Air Squat
3 x 10
D
Standing DB Press
3 x 5
E
Power Athlete Step Up
3 x 5
Circuit
F
3 Rounds, rest 2:00 between sets Farmers Carry 50' Sled Push 50'
G
Couch Stretch (Hip Flexors)
A
Forward Sled Drag
1 x 10:00
A1
Hip Airplane
3 x 3
A2
Downward Dog to Cobra
3 x 3
A3
Lateral Hop
3 x 0:20
B1
Russian Kettlebell Swing
3 x 10
B2
Box Jump
3 x 3
C
Kettlebell Deadlift
3 x 5
D
TRX Row
3 x MAX
E1
Explosive Sled Row
3 x 50
E2
Prowler Push
3 x 50
E3
Med Ball Wall Throw
3 x 10
A
Backward Sled Drag
1 x 10:00
A1
2-Step Lateral Shuffle
3 x 0:20
A2
Glute Bridge
3 x 10
A3
Contralateral Dead Bug
3 x 0:30
B1
Goblet Squat
3 x 5
B2
Air Squat
3 x 10
C1
Push-Up
3 x 10
C2
DB Bench Press
3 x 5
D
Primal Lunge
3 x 10
Circuit
E
3 Rounds for Time 20 Kettlebell Swings Run 200m
F
Banded Lat Stretch
1 x 1:00
Matthew Spaid
Matt Spaid is a Captain in the Fire Service, a Power Athlete Certified Coach, an Adaptive Athlete Level 1 Trainer, and a Marine Corps Combat Veteran. Spaid has competed in the MW and LW Open class of Strongman, CrossFit, and Endurance Events.
