Hot Seller

Warfighter

Modern Athlete Strength Systems

Tactical, Tactical / Military

Coach

Modern Athlete Strength

Don't be that guy.

The one that stacks a bodybuilding, marathon, and CrossFit program all together thinking they're going to get elite results.

Because we all know the results end up being you spinning your wheels and ending up mediocre in each.

Think about it - you wouldn't build a house with three different blueprints. So why do you stack training programs, or bounce from one to another, thinking you're going to get the results you're looking for?

That's why we built Warfighter. And brought together a team of Special Operations veterans and D1 Strength and Conditioning coaches to do it. Not some random dudes who watched a couple YouTube videos and decided to launch a fitness program. We bring decades of experience in the tactical setting, along with working with thousands of athletes to become stronger, faster, and smash through their goals.

We understand what it takes to max out any Physical Fitness Assessment you encounter, and we also know what it takes to build real strength and endurance for results outside the gym.

No more mediocre results. No more program hopping. Just a single, carefully crafted plan that works.

And delivers results like these:

"Big PR day. I never got past 420 on my Back Squat until today. I hit 470 on my top set! Hit a PR on the 5k on Saturday with a sub 21 minutes. I'd say the Warfighter program has definitely go me lifting heavy and running fast!"

Whether you're trying to dominate a specific event, or just trying to become a better version of yourself, Warfighter is your answer.

Join hundreds of athletes training daily on Warfighter.

Life is too short for mediocrity.

$49 / mo

Start My 7-Day Free Trial

The Training Split

Warfighter uses 3x Strength days per week - each with a specific emphasis. You will hit compound movements for your main lifts while accessory movements are often done for hypertrophy and to target injury prone areas. You will also conduct 3x Conditioning days, broken down into interval training, tempo, and aerobic emphasis. Rucking and low impact options provided as well.

It's All About Balance

This program produces some massive lifters who also smoke their endurance events. Want that to be you? Well, you gotta trust the program. It's not always about doing more - it's about balancing the stressors imposed from training so you can ADAPT and make gains. This is what Warfighter does - carefully manages stress so you can improve across multiple domains.

Training That Fits Your Lifestyle

We aren't training for the sole purpose of a new one rep max or personal best race time (though you'll get those too). We are training to support your life outside the gym. Our training will challenge you but leave you with enough energy to take on the day. We employ autoregulatory principles on our team, so training adjusts based on your recovery and readiness on any given training day.

Direct Access to Professional Coaching

You're not just getting a program - you're getting direct access to coaches with years of experience in elite tactical organizations and collegiate and professional sports. There's no limit on questions and dialogue with the coaches or video form checks for any exercise.

The Warfighter Mentality

If you are consistent and compliant with the program - we guarantee results. The Warfighter mentality is one in which we commit to achieving a goal or objective, and we either find a way or make one. Commit to achieving a higher state of physical readiness, getting the body composition results you deserve, and living a life being able to do more.

Features

Access to your coaches

Access to our chat feature, connecting you directly to expert coaches ready to support your journey every step of the way

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

Track everything through the TrainHeroic app.

Equipment

Required

Barbell, Plates, DBs, KBs, Bands, Squat Rack

Recommended

Sled, Trap Bar

Sample Week

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

Sunday

OMEGA W5D7

Monday

OMEGA W6D1

Omega Block 2 Warm-Up

A. Jump Rope x200 Skips (If no Jump Rope, then choose b/w 400m Jog, 500m Row, 30 Cals Echo Bike) B1. Back Roll to Reach - 8 B2. 90/90 Hips - 8 (Each Side) B3. Deep Squat w/ Thoracic Rotation - 5 (Each Side) B4. Landmine Lateral Lunge - 5 (Each Side) B5. Band Pull-Apart - 25 B6. 4-Way Dead Bug - 2x8

Step Up Jump

1 x 5

Back Squat

1, 1, 1, 3, 3, 3

Incline DB Bench Press

4 x 8

Sandbag to Shoulder

4 x 3

Pallof Stir the Pot

4 x 8

Echo Bike

1 x 15:00

Conditioning

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.

Tuesday

OMEGA W6D2

Omega Block 2 Warm-Up

90 Degree Broad Jump

1 x 5

Push Press

1, 1, 1, 3, 3, 3

Barbell Reverse Lunge

3 x 8

Weighted Pull Ups

4 x 5

Sledgehammer Strikes

4 x 0:30

Banded Dead Bug

3 x 0:30

Banded Pallof Rotation

3 x 6

Single Arm Overhead Carry

3 x 50

Conditioning

Cool Down: Box Breathing

Wednesday

OMEGA W6D3

Conditioning Prep

5 Min Jog 10 Hamstring Scoops (Each Leg) 10 Quad Stretch Walk (Each Leg) 10 Walking Leg Hip Cradle (Each Leg) 10 Leg Swings (Forward/Backward/Left/Right) 10 Hip Hinges

Aerobic Conditioning

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

Thursday

OMEGA W6D4

Conditioning

Omega Block 2 Warm-Up

Medial Box Hop

1 x 5

Bench Press

1, 1, 1, 3, 3, 3

Hang Clean

3 x 5

KB Windmill

3 x 6

Single Leg Landmine RDL

3 x 8

DB Floor Press

2 x 6

Rolling Tricep Extensions

2 x 12

Close Grip Push-Up

2 x 25

Conditioning

Cool Down: Box Breathing

Friday

OMEGA W6D5

Conditioning

Omega Block 2 Warm-Up

Repeat Broad Jumps

1 x 10

Deadlift

1, 1, 1, 3, 3, 3

Zercher Pause Squat

3 x 6

Pinwheel Curls

3 x 8

Trap Bar Farmer's Carry

3 x 25

Banded Shrug

1 x 125

Conditioning

Cool Down: Box Breathing

Saturday

OMEGA W6D6

Conditioning

Omega Block 2 Warm-Up

13 Stripes & 50 Stars

Perform 50 reps of each movement. Complete all 50 reps of one movement before moving on to the next. 1. Double KB Suitcase Deadlift 2. Band Pull-Apart 3. Bodyweight Lunges (50 Total) 4. Banded Dead Bug (50 Each) 5. KB Swing 6. Band Face Pull 7. Banded Hamstring Curls 8. Straight Leg Sit Up 9. Banded Good Morning 10. Banded Row 11. Calf Raise 12. Elevated Toe Touch 13. Banded Hammer Curl (Gotta finish with a pump)

Aerobic Conditioning

1 x 30:00

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

Coach

More from Modern Athlete Strength Systems

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.

Destroy Weakness

Success is your choice. Join the team. Work your ass off. Get results.

Start My 7-Day Free Trial

FAQs

Do I start at the beginning of the cyle or start where the team is?

We prefer you pick up where the team is. Your coaches are able to help you scale the volume, so you acclimate appropriately to the team. In the long run, you will have more success and fun staying on the same page as your teammates, and it helps us provide better coaching.

What if I don't have the equipment for some of the exercises?

Your coaches are standing by to assist. Just reach out in the forum and we will get you set up with a substitution that works with what you have on hand.

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.

Can I add Zone 2 conditioning to the program?

Absolutely. I recommend that you set a weekly goal (say, 150 minutes) and accumulate time under Zone 2 throughout the week. Add it wherever you'd like. If you are truly staying in the zone, then it won't affect recovering from training.

Can I add additional push-ups and calisthenics?

Sure - if you're getting ready for a Physical Fitness Assessment and need to add some test specific movements, you can do that. Just use our chat function and the coach will help you incorporate them in the program where it makes sense.

The Proof

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."