Warfighter is an elite strength & conditioning program designed to pack on muscle, hit big lifts, run fast and far, and support top performance.
It's home to 400+ athletes who refuse to be average. Who know they're built for something more. And know that being in the top 1% isn't an accident - it's driven by an ironclad will and adherence to expert training developed by professional coaches.
Our athletes don't just train; they dominate. With a focus on lifting heavy, running fast and far, and building the overall capacity to excel, Warfighter molds individuals into peak performers.
Our coaching team combines expertise from Division 1 collegiate strength & conditioning coaches and elite professionals with years of experience at the highest levels of military special operations.
There's no substitute for the decades of knowledge and insight that inform every aspect of this program, designed to keep you fast, agile, strong, and unstoppable.
Whether you kick in doors for a living or just want to train like those who do - the Warfighter training system and mentality is for high achievers. It's for the top 1% who hold themselves to a higher standard than anyone else will and want to train alongside athlete's with the same mentality.
It's more than just a training program. It's a community of top performers who crush weakness on a daily basis.
Join hundreds of high performers who train daily with Warfighter and transform your life. Look as strong as you are. Feel and move like an athlete. Step into the last training program you'll ever need and train like a Warfighter.
Conditioning
A
Omega Block 1 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. Cross Body Toe Tap - 8 (Each Side) B3. A-Skips - 2x10 Yards B4. Backward Skip - Open Hip - 2x10 Yards B5. Quadruped Thoracic Rotation - 5 (Each Side) B6. Front Plank w/ Banded Row - 8 (Each Side) B7. Repeat Squat Jump - 10
B
Vertical Jump + Box Jump + Depth Drop
1 x 10
C
Back Squat
6 x 3
D
Seated DB Press
3 x 10
E1
DB Romanian Deadlift
3 x 6
E2
Shoulder Taps
3 x 12
F1
Echo Bike
30, 30, 15, 15, 7, 7
F2
Pull Up
1 x 40
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
Omega Block 1 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. Cross Body Toe Tap - 8 (Each Side) B3. A-Skips - 2x10 Yards B4. Backward Skip - Open Hip - 2x10 Yards B5. Quadruped Thoracic Rotation - 5 (Each Side) B6. Front Plank w/ Banded Row - 8 (Each Side) B7. Repeat Squat Jump - 10
B
90 Degree Hurdle Bound
1 x 5
C
Push Press
6 x 3
D
Bulgarian Split Squat
3 x 6
E1
Chest Supported High Row
4 x 12
E2
Band Pull-Apart
1 x 100
F1
Hanging Leg Raise
3 x 10
F2
TRX Thoracic Extension
3 x 10
F3
Single Arm KB Front Rack Carry
3 x 25
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 Prep
A
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
B
Aerobic Conditioning
1 x 40:00
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
Omega Block 1 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. Cross Body Toe Tap - 8 (Each Side) B3. A-Skips - 2x10 Yards B4. Backward Skip - Open Hip - 2x10 Yards B5. Quadruped Thoracic Rotation - 5 (Each Side) B6. Front Plank w/ Banded Row - 8 (Each Side) B7. Repeat Squat Jump - 10
B
Lateral Hurdle Jump to Box Jump
1 x 5
C
Bench Press
6 x 3
D
Hang Power Shrug
3 x 8
E1
Lateral Step Up
3 x 10
E2
Standing Cable Wood Choppers
3 x 10
F1
Gorilla Row
3 x 6
F2
GHD Hip Extension
3 x 12
F3
Prone Banded Hamstring Curl
3 x 25
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
Omega Block 1 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. Cross Body Toe Tap - 8 (Each Side) B3. A-Skips - 2x10 Yards B4. Backward Skip - Open Hip - 2x10 Yards B5. Quadruped Thoracic Rotation - 5 (Each Side) B6. Front Plank w/ Banded Row - 8 (Each Side) B7. Repeat Squat Jump - 10
B
Hurdle Hop to Broad Jump
1 x 10
C
Deadlift
6 x 3
D
DB Walking Lunge
4 x 20
E1
Dumbbell Hammer Curl
4 x 10
E2
Chest Supported Incline Shrug
4 x 12
F1
Barbell Reverse Curl
3 x 15
F2
Barbell Wrist Roller
3 x 0:45
F3
DB Farmer's Hold
3 x MAX
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
Omega Block 1 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. Cross Body Toe Tap - 8 (Each Side) B3. A-Skips - 2x10 Yards B4. Backward Skip - Open Hip - 2x10 Yards B5. Quadruped Thoracic Rotation - 5 (Each Side) B6. Front Plank w/ Banded Row - 8 (Each Side) B7. Repeat Squat Jump - 10
Strongman Saturday
B
Sandbag Over Bar Minute 1: x2 Sandbag Over Bar Minute 2: x4 Sandbag Over Bar Minute 3: x6 Sandbag Over Bar Add 2 reps per minute until you cannot complete within the required reps within 60 seconds. Set bar height roughly at the top of your abdomen. Use a light to moderate weight on the sandbag. Roughly 25-35% of your bodyweight for the bag is good.
C
Aerobic Conditioning
1 x 25:00
Conditioning
D
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 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 TrialTactical 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!"
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."
Athlete
Verified Athlete"Exactly what you need to perform at the next level. Great program with knowledgeable and involved coaches."
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.