Build Your Engine - Work Capacity & Endurance

Modern Athlete Strength

Tactical / Military, First Responders, Endurance

Coaches

Ben Thebaud and Brian

Move Further and Faster

Nobody wants to feel like they aren't light on their feet. Even if you have a great deal of strength, it sucks to feel like you don't carry your bodyweight well and lack mobility.

We developed Build Your Engine (BYE) for athletes who want to be lighter and faster, without neglecting the weights.

BYE is our formula for increasing your speed, endurance, and overall power output, while still hitting the lifts you love.

It is a balanced system that applies the right amount of volume to make progress, while feel energized and ready to get after training each day.

We know our program works because it's been developed and tested over decades of combined experience in both collegiate strength and conditioning and working with the tactical population.

We're ready to start building some horsepower when you're ready to make a commitment to starting.

$27 / mo

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Futher, Faster, Stronger

Move further and faster without giving up your strength. You'll be more efficient at moving your weight and have a well-rounded balance of strength and endurance.

Increase Work Capacity

We don't want you only being fast on your feet. You'll develop power and explosiveness. Capable of conducting more reps in a shorter amount of time.

7 Day Free Trial

Take your first week on us before making a decision. Not for you, no sweat. You can cancel anytime.

Features

Access to your coaches

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

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

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

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.

Equipment

Required

Barbell, Plates, DBs, Bands, Cardio Device

Recommended

CrossFit-Style Gym Setup, Sled, GHD

Sample Week

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

Sunday

OMEGA PREP

Monday

OMEGA W1D1

Half Kneeling Ankle Mobility

2 x 10

90/90 Hip Mobility

2 x 5

Goblet Squat Stretch

2 x 0:30

Box Jump

2 x 3

Back Squat

3 x 5

Terminal Knee Extension

3 x 15

Seated DB Press

4 x 8

Supinated Grip Lat Pulldown

4 x 12

Standing Banded Abduction

3 x 12

Barbell Rollout

3 x 10

1/2 Turkish Get-Up

3 x 5

KB Farmer's Carry

3 x 50

Conditioning

Cool-Down

Parasympathetic Breathing 3-5 Minutes Put your heels on a bench or something of similar height and lay on your back. Breathe in through the nose for about 4 seconds Hold 1-2 seconds Breathe out through the nose for about 4 seconds Pause 1-2 seconds

Tuesday

OMEGA W1D2

Conditioning

Endurance Warm-Up

5-10 Min Jog 10 Scoops each leg 10 Quad Stretch Walk each leg 10 Hip Cradles each leg 10 Leg Swings (Forward/Backward/Side-to-Side) each leg 10 Hip Hinges

30 Minute Tempo Run

30 Minute Tempo Run See above program notes for instructions.

Conditioning

Conditioning Cool-Down

2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds

Wednesday

OMEGA W1D3

Barbell Warm Up Complex

Barbell Complex

Perform the following barbell complex for 2x5 Minutes Power Clean x1 Front Rack Lunge x2 (Each Leg) Push Press x3 Rest 5 minutes between sets

Foam Roll

Couch Stretch (Hip Flexors)

Pigeon Stretch

Hamstring Rope Stretch

Bench Thoracic Extension

Thursday

OMEGA W1D4

Conditioning

Endurance Warm-Up

5-10 Min Jog 10 Scoops each leg 10 Quad Stretch Walk each leg 10 Hip Cradles each leg 10 Leg Swings (Forward/Backward/Side-to-Side) each leg 10 Hip Hinges

Ruck

3 x 10:00

Conditioning

Conditioning Cool-Down

2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds

Friday

OMEGA W1D5

Ankle Mobilization w/ Internal Leg Rotation

2 x 0:30

Shinbox Heel Touch

2 x 5

Banded Good Morning

2 x 10

Broad Jump

2 x 3

Deadlift

3 x 5

Slight Incline DB Bench Press

4 x 8

Chest Supported DB Row

4 x 8

Russian KB Swing

4 x 20

Single Arm Farmer's Carry

4 x 25

Conditioning

Cool-Down

Saturday

OMEGA W1D6

Conditioning

Endurance Warm-Up

5-10 Min Jog 10 Scoops each leg 10 Quad Stretch Walk each leg 10 Hip Cradles each leg 10 Leg Swings (Forward/Backward/Side-to-Side) each leg 10 Hip Hinges

Ruck

1 x 45:00

Conditioning

Conditioning Cool-Down

2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds

Coaches

More from Modern Athlete Strength

Ben Thebaud

Ben is a Certified Strength and Conditioning Specialist (CSCS), former Division 1 College Football Strength Coach, and currently working with tactical athletes in the US Armed Forces.

Brian

Brian is an NSCA Tactical Strength & Conditioning Facilitator (TSAC-F) and armed forces veteran who has worked with and competed against tactical athletes at the highest level. Brian is currently undergoing a masters degree program in Human Performance: Strength Training & Conditioning.

Commit to the process.

We're ready to give you the blueprint whenever you commit to starting.

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FAQs

Modern Athlete Liability Statement

Consult a medical professional prior to beginning any fitness program. By signing up, the user is voluntarily participating in fitness training entirely at their own risk and waives any right to bring legal action against Modern Athlete Strength Systems, LLC, or associated trainers.

What's the weekly mileage?

Mileage varies by athlete. Much of our training is time-based and easily substituted between running, rowing, biking, etc. Our program is intentionally designed to best support your goals.

What's the skill level required?

This is an intermediate level program. You should have SOME training experience before joining, however, if in doubt reach out to a coach for assistance in acclimating to the program.

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Build Your Engine - Work Capacity & Endurance