Warfighter
Modern Athlete Strength Systems
Tactical, Tactical / MilitaryDon'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 are mediocre.
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 guys who listened to a podcast and became a "trainer." But professionals in the tactical and strength and conditioning field with advanced academic degrees in human performance and some of the most challenging nationally accredited coaching certifications available.
We also bring the experience of training thousands of athletes over decades of coaching.
Who better to bring you results that you can actually sustain?
Our program is designed to help you be more athletic with your gun and gear, develop brutal strength and power, and build an endurance engine that doesn't quit.
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!"
Don't forget - when you start your free trial we will also send you a copy of our meal prep guide. 41 pages of simple meal prep recipes, strategies to prepare for your week, grocery store shopping tips, and making prep work on a budget.
We want to make sure you have every tool to fuel your gains - and you can grab this guide 100% free when you begin your trial with Warfighter.
What are you waiting for?
Life is too short for mediocrity.
Take the first step by starting your free trial today and see why Warfighter is the choice of over 600 athletes.
Conditioning
A
Bear Warm-Up: Lower
Run/Row/Bike/Jump Rope - 3 Minutes Back Roll to Reach - x10 Forward Bear Crawl - x15 yds Backward Bear Crawl - x15 yds Hamstring to Ankle Rock - x10 Each Leg Lateral Bear Crawl - 15 yds Left/15 yds Right 90/90 Hips - x10 Each Side World's Greatest Stretch - x25 yds Shoulder Airplanes - x10 Each Arm Repeat Squat Jumps - x10
B
Sprint
3 x 40
C
Back Squat
6 x 2
D
Floor Press
3 x 8
E1
Trap Bar Farmer's Carry
3 x 25
E2
Trap Bar Shrug
3 x 15
Pump Finisher
F
2 Sets 12 Reps - EZ Bar or Barbell Bicep Curl 30 Seconds Isometric Hold at 90 Degrees 12 Reps - EZ Bar or Barbell Bicep Curl 30 Seconds Isometric Hold at 90 Degrees *This is one set and done continuously without dropping the bar You'll likely need to go lighter than you think. Just give me 12 reps, then hold for 30 seconds halfway up, and repeat. That is one set.
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
Run/Ruck Warm-Up
Bike/Row/Jog 2-3 Minutes Ankle Circles x10 (Each Side) Leg Swings (Forward/Back/Left/Right) x5 (Each) Knee Hugs x15 Yds A-Skip x15 Yds High Knee Carioca x15 Yds (Each Side) Banded PWe ass Through x10
B
Run
8 x 400
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
Bear Warm-Up: Upper
Run/Row/Bike/Jump Rope - 3 Minutes Back Roll to Reach - x10 Forward Bear Crawl - x15 yds Backward Bear Crawl - x15 yds Hamstring to Ankle Rock - x10 Each Leg Lateral Bear Crawl - 15 yds Left/15 yds Right 90/90 Hips - x10 Each Side World's Greatest Stretch - x25 yds Shoulder Airplanes - x10 Each Arm Plyo Bar Push-Ups - x10
B
Depth Drop Pushup to Explosive Rebound
3 x 3
C
Bench Press
6 x 2
D
Landmine Rotational Clean & Press
4 x 3
E
Bulgarian Split Squat
10, 8, 6
F1
Single Arm KB Overhead Carry
3 x 25
F2
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
A
Run/Ruck Warm-Up
Bike/Row/Jog 2-3 Minutes Ankle Circles x10 (Each Side) Leg Swings (Forward/Back/Left/Right) x5 (Each) Knee Hugs x15 Yds A-Skip x15 Yds High Knee Carioca x15 Yds (Each Side) Banded Pass Through x10
B
Ruck
1 x 90:00
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
Bear Warm-Up: Total
Run/Row/Bike/Jump Rope - 3 Minutes Back Roll to Reach - x10 Forward Bear Crawl - x15 yds Backward Bear Crawl - x15 yds Hamstring to Ankle Rock - x10 Each Leg Lateral Bear Crawl - 15 yds Left/15 yds Right 90/90 Hips - x10 Each Side World's Greatest Stretch - x25 yds Shoulder Airplanes - x10 Each Arm Ball Slams - x10
B
Zig Zag Drill
3 x 2
C
Deadlift
6 x 2
D
Lateral Box Step Up and Over
3 x 8
E
Weighted Pull-Ups
5, 5, 5, 3, 3
F1
Supine Ring Row
1 x 75
F2
Close Grip Push-Up
1 x 15
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
Run/Ruck Warm-Up
Bike/Row/Jog 2-3 Minutes Ankle Circles x10 (Each Side) Leg Swings (Forward/Back/Left/Right) x5 (Each) Knee Hugs x15 Yds A-Skip x15 Yds High Knee Carioca x15 Yds (Each Side) Banded Pass Through x10
Fartlek Run
B
Warm-Up: 10 Minutes Easy Jog Fartlek: 10 Minutes at 5k Pace / 5 Minutes Easy Jog x2 Cool-Down: 10 Minutes Easy Jog
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
Warfighter
Warfighter
