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ARG FIT - Foundation X

ARG-FIT

Strength & Conditioning, Law Enforcement, First Responders, Tactical / Military, Tactical
Coaches
Dr. Sean Burkhardt and Josh

Foundation X is a comprehensive, periodized strength and conditioning program designed specifically for military personnel and first responders. This program enhances anaerobic and aerobic endurance, builds strength and power, and addresses common postural distortions such as upper and lower cross syndrome. By integrating mobility and functional training, Foundation X prepares you to be the most resilient and capable version of yourself, ensuring that your body is the ultimate tool for any mission or task you face. Structured with precision, this program will empower you to overcome physical limitations and will allow you to excel in your demanding profession.

Our training program is designed to prepare you for those critical moments when you're on the X and have to perform your job with precision and strength. As a tactical athlete, you are often faced with life-and-death decisions, Foundation X equips you with the physical readiness and resilience needed to perform at peak performance no matter the scenario.

$49 / mo
Get ARG FIT - Foundation X
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Comprehensive Fitness
We cover all fitness bases—endurance, strength, speed, agility, and power—so you’re prepared for any challenge, whether it’s running long distances, carrying heavy loads, or quick tactical movements.
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Injury Prevention and Recovery
We focus on building resilience and recovery through targeted exercises and rehab strategies, so you can stay mission-capable and return to duty stronger than before.
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Structured Progression
Our training follows a well-designed plan that adapts to your needs, helping you build endurance, strength, speed, agility, and power systematically, ensuring steady progress.
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Job Specific Preperation
Programs are tailored to the unique physical and mental demands of conventional military, special operations, and first responders, enhancing your performance exactly where it matters most.
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Supportive Community
Join a like minded group of professionals who push each other to excel. Together, we build not just physical strength but a resilient, supportive network dedicated to shared success.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Mental Exercises
Structured mental training exercises to cultivate your inner strength
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Plates // Dumbells // Weighted Ruck or Vest // Squat Rack // Pull Up bar
Recommended
Bands // Foam Roller // Kettlebells // Air Bike // Rower
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

General Warm-Up (5-10 minutes)

A

Low-Intensity Aerobic Activity in Zone 1-2: Jog, Cycle, Stairs, Row

Movement Preparation (5 minutes)

B

Chin Tucks: 1x30 seconds Prone Y-Raises: 1x30 seconds T-Spine Rotation Rib Grab: 1x30 seconds

Activation (5 minutes)

C

Face Pulls with External Rotation: 1x30 seconds Reverse Flyes: 1x30 seconds External Rotations (Arm at the side with a towel between elbow and body): 1x30 seconds

D

Medicine Ball Slam

2 x 10

E

Overhead Press

3 x 15

F

Pull-ups/Assisted Pull-ups

3 x 15

G

Landmine Press

3 x 15

H1

Dumbbell Lateral Raises

3 x 15

H2

Dumbbell Shrugs

3 x 15

H3

Face Pulls

3 x 15

I1

Plank

3 x 60

I2

Hanging Leg Raises

3 x 15

Foam Rolling/Trigger Point Work (5 minutes)

J

Trapezius (Upper and Middle): 1x30 seconds per side Posterior Deltoids: 1x30 seconds per side Latissimus Dorsi: 1x30 seconds per side

Static Stretching (5 minutes)

K

Upper Trapezius Stretch: 1x30 seconds per side Levator Scapula Stretch: 1x30 seconds per side Scalene Stretch: 1x30 seconds per side Sternocleidomastoid Stretch: 1x30 seconds per side

Monday
Week 1 Day 2

General Warm-Up (5-10 minutes)

A

Low-Intensity Aerobic Activity in Zone 1-2: Jog, Cycle, Stairs, Row

Movement Preparation (5 minutes)

B

World’s Greatest Stretch: 1x60 seconds Lateral Band Walks (Gluteus Medius Activation): 1x30 seconds per side

Activation (5 minutes)

C

Glute Bridges (Gluteus Maximus Activation): 1x30 seconds Terminal Knee Extensions Standing w/Band: 1x30 seconds per side Clamshells with Resistance Band (Hip External Rotators Activation): 1x30 seconds per side

D

Box Jump

2 x 10

E

Back Squat

3 x 15

F

Goblet Squat

3 x 15

G1

Bulgarian Split Squats

3 x 15

G2

Leg Press

3 x 15

G3

Calf Raises

3 x 20

H1

Russian Twists

3 x 20

H2

Swiss Ball Rollouts

3 x 15

Foam Rolling/Trigger Point Work (5 minutes)

I

Quads: 1x30 seconds per side Glutes: 1x30 seconds per side IT Band: 1x30 seconds per side Calves (Gastrocnemius): 1x30 seconds per side

Static Stretching (5 minutes)

J

Hip Flexor Stretch (Posterior Tilt): 1x30 seconds per side Butterfly Stretch : 1x30 seconds Strap-Assisted Straight Leg Stretch: 1x30 seconds per side Cat-Cow Stretch: 1x30 seconds

Tuesday
Week 1 Day 3

Movement Prep and Activation (10 minutes)

A

Foam Rolling (2 minutes): Focus on glutes, hamstrings, quads, and calves. Dynamic Stretches (3 minutes): Arm circles (30 seconds in each direction) Leg swings (forward/backward and side-to-side, 30 seconds each) Walking lunges with a twist (1 minute) Inchworms (1 minute) Activation Exercises (2 minutes): Glute bridges (1 minute) Bird dogs (1 minute)

HIIT Workout (30 minutes)

B

Exercise Circuit (5 rounds): Hill Sprints: 30 seconds up, walk down Push-up to renegade row: 45 seconds Sandbag over-the-shoulder toss: 45 seconds Battle ropes: 45 seconds Box jumps: 30 seconds Rest: 1-minute rest between rounds.

C1

Hollow Hold

3 x 20

C2

Wall Press Dead Bug

3 x 10

Recovery (10 minutes)

D

Cool-Down Walk (2-3 minutes). Static Stretching (3-4 minutes): Hip flexor stretch (30 seconds on each side) Hamstring stretch (30 seconds on each side) Chest stretch (30 seconds on each side) Breathing Exercises (1 minute): Diaphragmatic breathing to lower heart rate.

Wednesday
Week 1 Day 4

General Warm-Up (5-10 minutes)

A

Low-Intensity Aerobic Activity in Zone 1-2: Jog, Cycle, Stairs, Row

Movement Preparation (5 minutes)

B

Chin Tucks: 1x30 seconds Wall Slides: 1x30 seconds Band Dislocations or Shoulder Pass-Throughs: 1x30 seconds

Activation (5 minutes)

C

Scapular Retractions or Face Pulls: 1x30 seconds Prone Y-Raises: 1x30 seconds External Rotations (with resistance band or dumbbells): 1x30 seconds

D

Medicine Ball Chest Pass

2 x 10

E

Bench Press

3 x 15

F

Bent Over Rows

3 x 15

G

Dumbbell Incline Press

3 x 20

H1

Dumbbell Flyes

3 x 15

H2

One-Arm Dumbbell Rows

3 x 15

H3

Tricep Dips

3 x 15

I1

Side Plank

3 x 60

I2

Pallof Press Tall Kneeling

2 x 15

Foam Rolling (5 minutes)

J

Thoracic Spine: 1x30 seconds Pecs: 1x30 seconds per side Lats: 1x30 seconds per side

Static Stretching (5 minutes)

K

Upper Trapezius Stretch: 1x30 seconds per side Levator Scapula Stretch: 1x30 seconds per side Sternocleidomastoid Stretch: 1x30 seconds per side Scalene Stretch: 1x30 seconds per side Overhead Lat Stretch: 1x30 seconds per side

Thursday
Week 1 Day 5

General Warm-Up (5-10 minutes)

A

Low-Intensity Aerobic Activity in Zone 1-2: Jog, Cycle, Stairs, Row

Movement Preparation (5 minutes)

B

Leg Swings (front-to-back and side-to-side): 1x30 seconds on each side Hip Flexor Stretch: 1x30 seconds on each side Hip Hinge Patterning (Dowel): 1x30 seconds

Activation (5 minutes)

C

Romanian Deadlifts (RDLs) - Gluteus Maximus Activation: 1x30 seconds Dead Bug - Transverse Abdominis Activation: 1x30 seconds Banded Clamshells - Hip External Rotators Activation: 1x30 seconds on each side

D

Broad Jumps

2 x 10

E

Deadlift

3 x 15

F

Romanian Deadlift

3 x 15

G1

Good Mornings

3 x 15

G2

Kettlebell Swings

3 x 20

G3

Hamstring Curls

3 x 15

H1

Hanging Leg Raises

3 x 15

H2

Bird Dogs

3 x 20

Foam Rolling/Trigger Point Work (5 minutes)

I

Hamstrings: 1x30 seconds per side Glutes: 1x30 seconds per side IT Band: 1x30 seconds per side Calves (Gastrocnemius and Soleus): 1x30 seconds per side

Static Stretching (5 minutes)

J

Standing Hamstring Stretch: 1x30 seconds per side Hip Flexor Stretch (Lunge Stretch, pelvis posterior tilt): 1x30 seconds per side Cat-Cow Stretch: 1x30 seconds Child’s Pose with Lat Stretch: 1x30 seconds

Friday
Day 6: Endurance Run

Prep

A

Movement Prep #1

Foam Rolling (2 minutes): Focus on glutes, hamstrings, calves, and lower back. Dynamic Stretches (3 minutes): Leg swings (forward/backward and side-to-side, 30 seconds for each leg) Walking lunges (1 minute) High knees (1 minute) Activation Exercises (2 minutes): Ankle mobility drills (1 minute) Glute bridges (1 minute)

Endurance Run

B

10-minute warm-up at Zone 2. 40-minute steady-state run at Zone 2. 10-minute cool-down run at Zone 2.

Cool Down

C

Static Stretching (3-4 minutes): Quad stretch (30 seconds each side) Calf stretch (30 seconds on each side) Hip flexor stretch (30 seconds on each side) Breathing Exercises (1 minute): Diaphragmatic breathing.

Coaches
More from ARG-FIT
coach-avatar Dr. Sean Burkhardt

Dr. Sean Burkhardt is a recognized leader in Tactical strength and conditioning, sports medicine, and clinical neuroscience for performance optimization. As the head of ARG FIT, his mission is to leverage advanced education and real-world experience to create unmatched, job-specific training programs that build resilience, reduce injuries, and improve proficiency.

coach-avatar Josh

Josh, a retired Combat Controller with over 20 years of Special Operations experience, is an ACE-certified trainer and is pursuing his TSAC-F certification. He has coached at the Air Force’s Elite Special Warfare Training School house in Texas and has extensive experience working overseas as a Special Operator and Security Contractor.

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