Warfighter Performance
Modern Athlete Strength
Tactical, Tactical / MilitaryWe Build Warriors
Warfighter is an elite strength & conditioning program designed for athletes who's physical capabilities directly support their job requirements.
This is built for those who need the endurance to carry more than their share of the weight for unspecified time over harsh terrain and have the strength and stamina to fight when they arrive.
Warfighter is built for performance. Our athletes lift heavy, run fast and far, and train like athletes.
Our coaches bring a diverse background of collegiate strength & conditioning coaches paired with professionals who have served at the tip of the spear.
There is no substitute for the decades of experience and deep understanding of what a Warfighter requires to remain fast, agile, strong, and lethal at all times.
Whether you serve at the tip of the spear, or want to train like those who do, adopt the Warfighter mentality and transform your training along with hundreds of athletes training daily on Warfighter.
Conditioning
A
Dutch Full Body Warm-Up Block 2
2 Rounds Jump Rope Skips x100 90/90 Hips x5 (Each Side) 4-Way Dead Bug x10 Shoulder Airplanes x5 (Each Side) High Knee Carioca - 10 Yards x2 (One Side Out/Other Side Back) Double Hurdle Hop to Box Jump x3
B
Front Squat
8 x 3
C
Slight Incline DB Bench Press
10, 10, 10, MAX
D1
Landmine Single Leg RDL
3 x 6
D2
Copenhagen Short Lever Bridge
3 x 0:30
Circuit
E
Inverted Row x100 Each time you break perform: x20 Banded Shrugs Complete in as few sets as possible
Conditioning
F
Cool Down: Box Breathing
Breathe in on a 4 count, hold for a 4 count, exhale 4-8 seconds, pause for about 4 seconds before your next breath. You can elevate your feet on a bench while you do this or go outside for a walk. Our intent with the cool-down is to simply down-regulate from a sympathetic state to a parasympathetic state. This helps us begin the recovery process.
Conditioning
A
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
Fartlek Run
B
5 Minute Warm-Up Easy Pace 5 Min Fast / 5 Min Easy Jog 4 Min Fast / 4 Min Easy Jog 3 Min Fast / 3 Min Easy Jog 2 Min Fast / 2 Min Easy Jog 1 Min Fast / 1 Min Easy Jog Walk/Easy Jog for cool-down as needed Fast Pace = 5k Pace
Conditioning
C
Conditioning Cool-Down
2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds
Conditioning
A
Dutch Full Body Warm-Up Block 2
2 Rounds Jump Rope Skips x100 90/90 Hips x5 (Each Side) 4-Way Dead Bug x10 Shoulder Airplanes x5 (Each Side) High Knee Carioca - 10 Yards x2 (One Side Out/Other Side Back) Double Lateral Hurdle Hop to Box Jump x2 (Each Direction)
B
Hang Clean
8 x 2
C
Pause Bench Press
8 x 3
D
Bulgarian Split Squat
3 x 8
E1
Weighted Pull Ups
5 x 5
E2
GHD Sit-Up (Parallel)
5 x 10
F1
Bicep Curl 21s
3 x 21
F2
Banded Tricep Pushdown
3 x 30
Conditioning
G
Cool Down: Box Breathing
Breathe in on a 4 count, hold for a 4 count, exhale 4-8 seconds, pause for about 4 seconds before your next breath. You can elevate your feet on a bench while you do this or go outside for a walk. Our intent with the cool-down is to simply down-regulate from a sympathetic state to a parasympathetic state. This helps us begin the recovery process.
Conditioning
A
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
B
Run
1 x 45:00
Conditioning
C
Conditioning Cool-Down
2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds
Conditioning
A
Dutch Full Body Warm-Up Block 2
2 Rounds Jump Rope Skips x100 90/90 Hips x5 (Each Side) 4-Way Dead Bug x10 Shoulder Airplanes x5 (Each Side) High Knee Carioca - 10 Yards x2 (One Side Out/Other Side Back) 90 Degree Hurdle Hop to Box Jump x2 (Each Direction)
B
Pause Deadlift
10 x 2
C1
Overhead Press
8, 6, 6, MAX
C2
Banded Straight Arm Lat Pulldown
4 x 15
D
Barbell Bicep Curl
4 x 8
3x 2 Min AMRAPs
E
3 Rounds; Rest 2 Mins Rest b/w Rounds 2 Min AMRAP Sandbag/DBall Over Shoulder x2 (Each Side) KB Suitcase Deadlift x4 (Each Side) Assault Bike x6 Cals (SPRINT) Sandbag/DBall and KB should be as heavy as possible while still maintaining good form. If it's too heavy that you aren't completing a full round in the 2 minutes then drop the weight down. Total reps today for our leaderboard.
Conditioning
F
Cool Down: Box Breathing
Breathe in on a 4 count, hold for a 4 count, exhale 4-8 seconds, pause for about 4 seconds before your next breath. You can elevate your feet on a bench while you do this or go outside for a walk. Our intent with the cool-down is to simply down-regulate from a sympathetic state to a parasympathetic state. This helps us begin the recovery process.
Conditioning
A
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
B
Run
1 x 6
Conditioning
C
Conditioning Cool-Down
2-3 Rounds Rope Hamstring - 30 Seconds Rope Adductor/Abductor - 30 Seconds (Each) Rope Piriformis - 30 Seconds Rope Quad - 30 Seconds
Modern Athlete Strength
Modern Athlete Strength is a team of coaches brought together following careers in college strength and conditioning and the tactical space. Your coaches bring decades of combined experience working with Division 1 athletes and military professionals. We created this program to deliver professional coaching and in-depth understanding of athlete demands directly to you.
Success is your choice. Join the team. Work your ass off. Get results.
Start My 7-Day Free Trial
Mark Bartos
Tactical Athlete
Verified Athlete"MASS programming is by far the best programming I have ever utilized. Coing off a significant back injury, I thought I'd never lift again. The programing has me squatting and deadlifting very near the weights I was at prior to injury. I'm looking forward to continuing programming through MASS!"
Matt Beasley
Military Veteran
Verified Athlete"Working with the team has kept me progressing not just in overall strength, but durability. The programming is challenging, adaptable, and most importantly, effective. Thanks to Brian and Ben, I'm not only able to keep up, but outperform folks half my age."
Jon W
Athlete
Verified Athlete"Exactly what you need to perform at the next level. Great program with knowledgeable and involved coaches."
Nick Lavery
Tactical Athlete
Verified Athlete"The line between determination and madness."
When you join a team you’re getting more than programming, you’re joining an online community.
Warfighter Performance
Warfighter Performance
Warfighter Performance
