TrainFTW
TrainFTW
General Fitness, Strength & Conditioning, First Responders, Law Enforcement, Functional Training, Hunting, Functional Fitness, Women's TrainingThis new cycle runs March 9th through May 2nd.
🔥 Mesocycle 2 Overview (March 9 – May 2)
- 8-week cycle
- 3 strength days per week
- 2 conditioning days per week
- +Optional aerobic run/row on active rest day
Strength Focus
- Back Squat
- Bench Press
- Strict / Weighted / Assisted Pull-Ups
- Based on Rate of Perceived Effort (RPE)
- Deadlifts reduced to accessory work for recovery
Conditioning Structure
- 1 High Intensity day
- 1 Low Intensity day
- Optional aerobic run or row day
Added This Cycle
- Grinder workout (every other week)
- More carries (farmer’s, waiter, front rack)
- Core-focused conditioning
- Efficient accessory structure
Session Length
- Focus on 45–60 minutes
- Designed for life
This cycle is built to:
- Increase strength
- Build lean muscle
- Maintain conditioning
- Improve recovery
- Support long-term progress
If you’re mid 40s, busy, stressed, and still want to train hard, but you want to train smart, this is for you.
Join us.
Warm-Up
A
2 Rounds: 10 Air squats at 2201 tempo 5/5 Shin box ➜ 0:02 Down, 0:02 hold, 0:00 up, 0:01 top. Anterior Pelvic Tilt Sequence 1:00/1:00 Kneeling psoas stretch 1:00/1:00 Supine hamstring stretch 1:00 or 20 Cat camel
B
Back Squat - Weightlifting
8, 6, _
C
Stationary lunges with forward lean
4 x 20
D
Barbell Glute Bridges
3 x 10
E
Hamstring Slider Curl
3 x 15
F1
Standing Banded Calf Raise
3 x 15
F2
Anterior Tib Raises
3 x 15
Recovery
G
Lower Body Static Stretch Sequence Quads, Adductors, Hip Flexors and Hamstrings
1:00 Tall Saddle 1:00 Saddle 1:00 Bound Angle 1:00 Seated Straddle 1:00 Frog 1:00/1:00 Lizard 🧘♂️ Follow along 🧘♂️
Prep
A
Cardio Ramp Up - Shoulder and Back Focus
Complete 5 intervals of: 0:50 Air bike @ easy pace 0:10 Air bike @ hard pace Then, complete 3 rounds NOT for time of: 5/5 Windmills 5/5 Cross-body dumbbell muscle snatch 🔸Choose any cardio equipment you have available.
Skill/Tech
B
Push Jerk Progression (3 Step)
With an empty barbell: 5 Jump and land. 5 Jerk balances from head level. 5 Push jerks + 5 Push jerks (light) 3 Push jerks (medium)
Conditioning
C
3 Rounds for time: 3x 50ft Sled push (light-medium) 15 Push jerks (medium) 15 Box jump overs (20in) This is a true high intensity conditioning effort. The goal is to move fast and stay fast. Start aggressive but controlled, then hold or slightly build your pace across all three rounds. No early hero sprint that fades in round two. “Medium” on the push jerk means a load you can cycle with confidence. You should finish each round in two sets or fewer, with strong positions and consistent lockout. If technique breaks down, the weight is too heavy. Box jump overs are jump up reps. Step down is fine. Stay sharp on takeoff and landing. Move quickly, but do not rush your feet. Each round should land in the 2:00 to 3:00 range. Expect 6:00 to 9:00 total. This should feel uncomfortable and urgent, not reckless. Sled push ➜ Decrease load to complete in 0:30-0:40. ➜ If no sled, use a 15/10cal air bike or 15/10cal rower. ➜ Powered off treadmill push 0:30-0:40. Push jerks ➜ Reduce load so 15 reps can be done in 1–2 sets every round. ➜ Drop to 12 reps instead of 15. ➜ Dumbbell push press (medium). ➜ Strict press with lighter load if overhead mechanics need work. Box jump overs ➜ Lower box height (16-18in). ➜ Broad jump + turn around. ➜ Box step-ups (last choice if unable to jump).
D
Dumbbell Shoulder Press
4 x 8
E
Lateral Delt Raise
4 x 10
F
Seated Rear Delt Raise
3 x 10
G1
Bradford Press
2 x 15
G2
Band Face Pulls
2 x 20
Prep
A
50 Jumping jacks 25 Triangle lat press downs (micro mini-mini) 25 Banded biceps curls (micro mini-mini) 25/25 Single arm standing banded reverse flys (micro mini-mini) ➜ No Bands, use light resistance, or cable machine.
B
Strict Pull-Ups
8, 6, _
C
Deadlift - Weightlifting
3 x 8
D
Dumbbell Lat Pull Over
3 x 12
E1
Dumbbell Spider Curls
3 x 8
E2
Chest Supported Dumbbell Row
3 x 15
F1
Supine Barbell Row
3 x 12
F2
Barbell Curl
3 x 12
Recovery
G
Shoulder, Lat, and Pec Stretch Sequence
1:00/1:00 Banded cross body lat stretch 1:00/1:00 Banded front delt stretch 1:00/1:00 Banded cross body rear delt stretch 1:00 Box seated shoulder extension stretch 🧘♂️ Follow along 🧘♂️
A
Setting Damper Using Drag Factor
Prep
B
"Modified Hinshaw Running Warm-up"
ONLY if running today 10yds Over the hurdle 10yds Knee to chest 10yds Figure 4 10yds Walking Samson stretch 10yds Toy soldiers 0:30 Sitting arm swings 0:30 Standing arm swings 10yds Toes out walk 10yds Toes in walk 10yds Walk on heels 10yds Walk on toes 10yds Walk on outside of feet 10yds Walk on inside of feet
C
Rowing
4 x 6:00
Recovery
D
Lower Body Stretch for Tight Hips & Legs (8:00)
1:00/1:00 Supine Glute Stretch 1:00/1:00 Kneeling Hip Opener 1:00/1:00 Prone Quad Stretch (with or without band) 1:00/1:00 Hip Hinge Hamstring Stretch 🧘♂️ Follow along 🧘♂️
Prep
A
Chan Warm Up
25 Jumping jacks 25 Front jumping jacks 10/10 Spiderman lunges 10/10 Lateral lunges Inchworm + push-ups (5, 4, 3, 2, 1 push-ups). 10/10 Speedskaters 10/10 Arm circles, forward/backward. 10 Arm pretzels 10/10 Shoulder rolls, forward/backward. 0:30/0:30 Lateral neck stretch 0:30/0:30 Posterior neck stretch 10/10 Wrist circles
Conditioning
B
AMRAP 20:00 of: 100ft/100ft Single arm farmer carry (medium) 50 Walking lunges 100 Single unders 50 AbMat sit-ups This is a low intensity, aerobic builder. The goal is continuous movement for the full 20 minutes with steady breathing and no dramatic spikes in heart rate. You should be able to hold a conversation in short sentences. Move at a pace you can sustain from minute one through minute twenty. If your breathing climbs, slow down immediately and keep moving. This is not a surge and recover workout. It is smooth, controlled, and repeatable. Farmer carries should challenge your grip and trunk without forcing frequent drops. Lunges are steady and upright. Single unders stay relaxed. Sit-ups are rhythmic, not rushed. The win here is consistency and control, not speed.
C
Goblet Squat
3 x 10
D
Deadlift Staggered Stance with Kettlebell
3 x 24
E
Banded Good Morning
3 x 20
Prep
A
Bench Press Warm-up (A)
10/10 Pec smash 10/10 Halos (light) 10 Pass throughs (PVC) 50 Tricep extensions (mini band) 10/10 Uneven bench press (20kg/15kg) 10 Even bench press (20kg/15kg)
B
Bench Press
10, 8, _
C
Incline Dumbbell Bench Press
4 x 8
D
Dumbbell Flys Flat Bench
3 x 12
E1
Dumbbell Hex Press
3 x 12
E2
Dumbbell Rollbacks
3 x 15
F
Push-Up
Recovery
G
Upper Body Stretch Sequence #1 (6:00)
1:00 Seated shoulder extension 1:00 Butcher block 1:00/1:00 Thread the needle 1:00/1:00 Scorpion 🧘♂️ Follow along 🧘♂️
Prep
A
Back and Lower Body Prep Routine
2 x 0:30 + 12/12 Nerve flossing 2 x 12/12 Anterior posterior pelvic tilts 1-2:00 Hamstring stretch 1-2:00 Updog on elbows 3 position 1-2:00 Childs pose 2 x 12/12 Banded bird dog 2 x 12/12 Banded fire hydrant 2 x 12/12 Hip dislocates with step down
Recovery
B
Back, Hip & Glutes Static Stretch Sequence
1:00 Seated straddle 1:00/1:00 Supine pigeon 1:00 Standing straddle 1:00/1:00 QL stretch ♦️Follow along with Matt in the video.
Matt Chan
Firefighter, Titan Games Season 2 Champ, Climber, Mountain Biker, Hunter, 4 Top ten finishes at the CF Games, 42 years young and all around passionate about bringing his personal training program THRIVE to you.
A balanced, fresh, and time efficient approach to programming for individuals. 100% planned out quality programming, with a structure, detailed descriptions, videos and simplicity to guide effective results. If you want quality from the second you walk in
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Collin Thompson
THRIVE Athlete
Verified Athlete"Love this program. Thank you to everyone involved with this community. This has been the best I’ve felt and the most satisfied physically in many years. Keep up the awesomeness."
THRIVE ATHLETE
From Our Community Feed
Verified Athlete"A sense of community. This is very important for us because we have young kids and a garage gym. Getting to a box means more logistics and less working out so having an “instant” community in TFW is fantastic. It helps me push and encourages me to do my best every day."
THRIVE ATHLETE
From Our Community Feed
Verified Athlete"Thought out programming. Don’t have to rely on a box membership or time traveling to a gym. Direct interaction from the coaching staff."
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Thrive Athlete
Verified Athlete"Thrive is mostly harder than being on the mountain, but it also translates to the mountain being easier... hmmm!"
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