Operation Antifragile
Tactical / Military, Strength & ConditioningFNG Program Overview
The Foundational Novice Growth (FNG) program is designed for beginners, or anyone returning from injury or a long break. It builds a strong foundation in strength, conditioning, mobility, and recovery.
Program Highlights
Structured Linear Progression:
Add weight each week to build confidence and strength, with resets as needed to prevent burnout.
Rotating Strength Blocks (9-Week Cycle):
Lower Body:
Weeks 1–3: Squat Focus
Weeks 4–6: Good Morning (hinge) Focus
Weeks 7–9: Deadlift Focus
Upper Body:
Weeks 1–3: Horizontal Press (e.g., bench)
Weeks 4–6: Vertical Press (e.g., overhead)
Weeks 7–9: Angled Press (e.g., landmine or incline)
Conditioning + G.A.P. (General Accessory & Performance) Days:
Tuesday: Sprint + hypertrophy work or kettlebell/mace training
Thursday: 10–20 min conditioning + accessory work
Weekend: 20+ min steady-state (preferably outdoors)
1 sessions per week
Must use App app to view and log training
Program Training
A1
Assault Bike
1 x 3:00
A2
4-Way Dead Bug
2 x 0:30
A3
Floating Heel Split Squat
2 x 6
B
Back Squat
3 x 5
C1
Romanian Deadlift
3 x 8
C2
Depth Landing
3 x 5
C3
Depth Jump
3 x 5
C4
Box Jump
3 x 5
D1
Power Athlete Step Up
3 x 10
D2
seated sled row
3 x 25
D3
Banded Hamstring Curls
3 x 50
E1
Forward Sled Drag
2 x 100
E2
Reverse Sled Drag
2 x 100
F1
Couch Stretch (Hip Flexors)
F2
Box Breathing
1 x 5:00
A1
Dynamic Sprint Warm Up
A2
Standing Banded Hamstring Kicks
3 x 0:10
A3
Spring Ankle Position 1
1 x 1:00
B
20 Yard Sprint
@ 20
C1
DB Pullover
3 x 8
C2
Seated Incline DB Curls
3 x 10
C3
Seated Overhead DB Extension
3 x 12
D
Mace Pendulum
3 x 10
A1
Jump Rope
1 x 3:00
A2
Bear Crawl
2 x 10
A3
Supinated Wall Slides
2 x 10
A4
Upper Body Prep with Band
2 x 10
B
Bench Press
3 x 5
C1
Landmine Press
3 x 8
C2
Med Ball Slam
3 x 5
D1
Supine Ring Row
3 x 8
D2
Sled Chest Press
3 x 25
D3
Banded Tricep Extension
3 x 30
E
Farmers carry
F1
T Spine Opener with P-nut and Band
F2
Box Breathing
1 x 5:00
A
5 minute flow
B
Run
1 x 20:00
C1
Tempo Goblet Squat
3 x 8
C2
GHD Hip Extension
3 x 10
C3
Standing DB Calf Raise
3 x 12
D
Mace Metronome
3 x 0:30
A1
Sled Push
1 x 50
A2
Sled Drag
1 x 50
A3
Balance Board Trunk Rotations
1 x 2:00
A4
Bird Dog
2 x 10
A5
Band Face Pull
2 x 20
B1
Hang Power Clean
5 x 3
B2
Kettlebell Swing with Dead Stop
5 x 5
C
Chin-Up
3 x 12
D1
Explosive Sled Row
5 x 5
D2
Rotational Medball Slam
3 x 6
D3
KB Halo
3 x 10
E
Reverse Sled Drag
4 x 100
F1
Back Breathing
F2
Banded Lat Stretch + Cossack Squat
1 x 2:00
A
Get Outside and Do Something
B
Dynamic Breathwork - beginner
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.
