Operation Antifragile

Tactical / Military, Strength & Conditioning
Coach
Matthew Spaid

FNG 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)

Features
1 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 9-week program
Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2

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

Tuesday
Week 1 Day 3

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

Wednesday
Week 1 Day 4

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

Thursday
Week 1 Day 5

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

Friday
Week 1 Day 6

A

Get Outside and Do Something

B

Dynamic Breathwork - beginner

Coach
coach-avatar 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.

Foundational Novice Growth (FNG)