The AntiFragile Project

HisseyFit Strength & Conditioning

Functional Fitness, General Fitness, Strength & Conditioning, Multi-sport

Coaches

Steve Hissey and Galih Sukawanto

The AntiFragile Project: Beyond Resilience.

Being resilient isn’t enough. You need to adapt, evolve, and come back stronger — no matter what life or sport throws at you.

Whether you’re just getting started or deep into your training career, the program meets you where you’re at. It’s scalable, flexible, and evolves with you as you grow stronger and more capable.

This is your no-BS, all-in-one program to build real-world athleticism: Strength. Power. Conditioning. Mobility.

Each week brings fresh workouts designed to challenge your body and sharpen your mind. No plateaus. No wasted time. Just smart, effective training that helps you grow under pressure — not break from it.

You’ll get weekly programming updates, daily form checks, and direct chat access to us anytime you’ve got questions or need feedback. Plus, you'll be part of a crew of like-minded athletes all chasing the same thing — to become better, not just tougher.

Train smart. Adapt fast. Get AntiFragile.

$25 / mo

Start My 7-Day Free Trial

All-In-One Athletic Development

No need to juggle five different programs — this one targets everything: strength, power, conditioning, and mobility. A generalist approach to cover all your bases and build a complete, durable athlete.

Direct Access to Your Coaches

You’re never training alone. Get real-time feedback, daily form checks, and ask questions anytime via the in-app chat. We're here to make sure your progress never stalls.

Built to Adapt — For Any Level

Community That Pushes You Forward

You’ll be training alongside a crew of like-minded athletes who get it — people chasing performance, not perfection. Stay accountable, share wins, and feed off the momentum of the group.

Features

Access to your coaches

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

Programming 4 days per week

Built around 4 sessions/week but totally flexible—shift days, scale intensity, and make it work with your schedule, no matter how busy life gets..

Detailed, expert instruction

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

Delivered through TrainHeroic

Delivered through a world-class training app that makes tracking progress, viewing workouts, and messaging your coach simple and seamless.

Equipment

Required

Barbell // Plates // Dumbbells // Bench // Cable Machine

Recommended

Kettlebells // Gym Based Machines

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Session 1: Lower Body & Speed

Pogo Jump

2 x 20

Supine Toes to Bar

2 x 10

Hang Power Clean

3 x 2

Front Squat

3 x 5

Single Leg Calf Raise

3 x 10

Romanian Deadlift

2 x 5

Leg Extension

2 x 8

ENGINE: SPEED

10 x 100m

This workout uses a simple intensity progression—each week, push yourself to run a little harder or faster, depending on how you’re feeling. Warm-Up: 5-10min @ conversational pace Work: 10 x 100m Rest: 2min If you're on a treadmill, I recommend setting a 2–3% incline for the main sets. If running isn’t your thing, feel free to swap in any cardio option you prefer—like the assault bike, bike-erg, ski-erg, or similar.

Tuesday

Session 2: Upper Body & Endurance

Smith Machine Side Bend

2 x 10

Neck Bridge

2 x 45

Bench Press

3 x 5

DB Row

3 x 10

DB Z-Press

2 x 10

Chin-Up

2 x 10

Tate Press

2 x 10

Glute Bridge Incline Preacher Curls

2 x 10

ENGINE: ENDURANCE

Low Intensity [Zone 2] Aerobic Conditioning

Today is a low-intensity (Zone 2) cardio session. How much you complete depends on your fitness level and schedule. Feel free to split it up across the week — for example, short sessions Monday to Friday, then a longer 60-minute block on the weekend. Choose any cardio style that suits you — running, cycling, rowing — whatever your body handles best. Bronze = >30 min per week Silver = >60 min per week Gold = >120 min per week

Thursday

Session 3: Lower Body & Engine

Incline Garhamer Raise

2 x 10

Broad Jump

2 x 3

Hang Muscle Snatch

3 x 3

Deadlift

3 x 5

Reverse Nordic Curl [Band Assisted]

3 x 10

FFE Zercher Split Squats

2 x 8

Copenhagen Hold

2 x 20

ENGINE: THRESHOLD

8x4min @ 10km race pace [Threshold Run]

Moderate Intensity [Threshold Work]: Warm Up: 5-10min Zone 2 (Conversational Pace) Work: 3-5 x 4min @ 10km race pace - 1% incline Rest: 2min Adjust as needed for RPE 8 overall If running isn't your thing - feel free to utilise any modality you wish (assault bike, bike-erg, ski-erg etc).

Friday

Session 4: Upper Body & Endurance

Feet Elevated Side Plank Hip Taps

2 x 10

Dead Hang

Strict Press

3 x 5

Lat Pulldown

3 x 8

KB Deficit Push Ups

Barbell Flexion Row

2 x 10

Barbell Pullover

2 x 10

DB Lateral Raise

2 x 10

ENGINE: ENDURANCE

Low Intensity [Zone 2] Aerobic Conditioning

Coaches

More from HisseyFit Strength & Conditioning

Steve Hissey

With 15+ years coaching elite athletes, executives, and everyday legends, I build real-world strength and resilience. My training makes you anti-fragile — strong, confident, and built to perform. This is the blueprint to move, feel, and live better, no matter your starting point.