Operation Antifragile

Coach
Matthew Spaid

Features
6 sessions per week
Must use App app to view and log training
Team Training
$20 / mo
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Mace Training
Mace training builds rotational strength and core stability while improving grip, shoulder health, and mobility. It challenges coordination and flow, helping you move more efficiently in all planes of motion. By combining strength, balance, and mobility, the mace develops resilience that carries over to real-world performance.
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Mobility
Mobility training improves joint health, flexibility, and movement quality, helping you move freely without pain or restriction. It reduces injury risk, restores balance to the body, and supports better performance in both training and daily life.
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Balance Training
Balance and vestibular training sharpens coordination, stability, and body awareness while strengthening the connection between your brain and body. It improves posture, reduces fall and injury risk, and enhances athletic performance by teaching you to stay grounded and controlled in every movement.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2025-8-25

A

Calming Yoga

Monday
2025-8-26

A1

Hip Mobility 1

A2

Manual Ankle Dorsiflexion Mobilization

B1

Balance Board Morning Routine 1

B2

Balance Board Side to Side

3 x 10

B3

Balance Board Heel Lifts

3 x 10

B4

Balance Board Pass Thru with Trunk Rotation

C1

Mace Pendulum

3 x 20

C2

Mace Squat + 10-2

3 x 10

D1

Mace Press

3 x 10

D2

Mace Overhead Carry

3 x 20

E1

Mace Curl and Press Out

3 x 10

E2

Mace Windmill

3 x 10

F

Couch Stretch + HRV Breathing

Tuesday
2025-8-27

A

Yoga for Hips

Wednesday
2025-8-28

A1

Neck and T Spine mobility flow

A2

RT Wrist and Hand Pain Fix

B1

Balance Board Morning Routine 1

B2

Balance Board Horizontal Saccades and 3 Pos Squat

3 x 10

B3

Balance Board Push Ups

3 x 10

C1

Mace Diagonal Pendulums in Split Stance

3 x 20

C2

Mace Single Leg RDL's

3 x 10

D

Mace Cossack + 360

3 x 10

E

Mace Box Drill (walking)

F1

T Spine and Shoulder Mobility with Bands

F2

Box Breathing

1 x 5:00

Thursday
2025-8-29

A

Yoga for Upper Body

Friday
2025-8-30

A1

Mobility Flow 8

A2

Shoulder Mobility (3 movements)

B1

Balance Board Saccades with Trunk Rotations

3 x 3

B2

Balance Board Side to Side

3 x 6

C1

Mace Squat (Tipped Forward)

3 x 10

C2

Mace Split Stance Pendulum with Trunk Rotation

3 x 20

C3

Mace Curl and Press Out

3 x 10

D

Couch Stretch + HRV Breathing

Coach
More from Operation Antifragile
coach-avatar Matthew Spaid

Matt Spaid is a Captain in the Fire Service, a Power Athlete Certified Coach, an Adaptive Athlete Level 1 Trainer, and a Marine Corps Combat Veteran. Spaid has competed in the MW and LW Open class of Strongman, CrossFit, and Endurance Events.

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