OAF Strength + Conditioning

Operation Antifragile

Tactical / Military, Strength & Conditioning, Strongman

Coach

Matt Spaid

Operation Antifragile is programming designed by a Combat Veteran/First Responder for Combat Veterans/First Responders. This is connected to the non-profit Operation Antifragile that provides training specifically for athletes that may be suffering from various injuries related to their service. There are different workout options for different levels of fitness and equipment options.

This training focuses on working in multiple planes of motion while hitting the primal movement patterns. It has a well balanced approach for intense training sessions, as well as some lighter ones to allow for optimal recovery and performance. There is also a focus on mobility and mindfulness to help with overall health and wellness.

Come be a part of an online community of supportive Veterans/First Responders working to get stronger, healthier, and more resilient.

$30 / mo

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Develop Strength from Head to Toe

This training will not just help your muscles, but your mind. Strength is nothing more than a signal from the brain to the muscles telling them to fire with synergy and intensity, so it incorporates training that will improve this messaging system.

Find the balance in your training

It can be difficult to stay organized after life with the military, especially when it comes to your fitness. Follow the advice and training from a Combat Veteran that has worked to recover from his own injuries and learned how to help others.

Become Antifragile

The definition of Antifragile is becoming more robust when exposed to stressors, uncertainty, or risk. This training empowers Veterans to become the best version of themselves.

Join an Online Community of Veterans

Connect with fellow Veterans and join an online training community.

Features

Access to your coaches

Be held accountable and get the feedback you need to grow. Spaid is a Veteran and an Adaptive Athlete trainer, so he can work around injuries.

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Mental Exercises

Structured mental training exercises to cultivate your inner strength

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

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell, Sled, Plates, Kettlebell, Resistance Bands

Recommended

Loadable Mace, Dummbells, Sandbag/Other odd objects, Chains, Spe

Sample Week

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

Monday

2025-08-04

3-3-3

Banded Good Morning

2 x 30

Vertical bar Twists

2 x 10

Double Kettlebell Swing

2 x 10

Sumo Deadlift against Bands

5 x 3

Block Snatch Pull

3 x 3 @ 80 %

Rotational Box Jump

3 x 3

Sandbag Over Shoulder

3 x 1

Trap Bar Bulgarian Split Squat

3 x 8

Supine Ring Row

3 x 10

Calf Raise

3 x 20

Russian Kettlebell Swing

4 x 25

Reverse Sled Drag

4 x 40

Couch Stretch + HRV Breathing

Tuesday

2025-08-05

Balance Board Trunk Rotations

1 x 3:00

Perfect Stretch

2 x 0:10

Contralateral Dead Bug

1 x 1:00

Side Shuffle to a Sprint

4 x 20

Circuit

Assault Bike Sprints, 4 - 6 rounds of 10 cals 1:3 work:rest ratio. So, if it takes you :30, rest :90 before the next sprint.

Ring Dips

3 x 10

Mace Pendulum with Trunk Rotation

Mace 360's

3 x 20

Mace Curl and Press Out

3 x 10

T Spine Foam Roll

HRV Breathing

1 x 5:00

Wednesday

2025-08-06

3-3-3

Seated Banded Overhead Tricep Extension

2 x 30

Mace Pendulum

2 x 20

Bottom Up KB Press

2 x 10

Incline Bench Press + Bands/Chains

5 x 3

DB Bench Press

3 x MAX

Clean and Pause Jerk

3 x 3

3 way Medball Slam

3 x 4

Neutral Grip Pull Up

3 x 8

Mace 360's

3 x 10

Mace Press

3 x 10

crucifix hold

1 x 0:20

Wheelbarrow Walk

2 x 40

Lateral Kettlebell Swing

2 x 20

T Spine Foam Roll

Split Jerk Mobility Drill

HRV Breathing

1 x 5:00

Thursday

2025-08-07

Hip Posterior + Anterior Distraction plus knee/foot elevation

Banded Pull Aparts

3 x 20

Zone 2

1 x 0:20

Ring Dips

3 x 10

Supine Ring Row

3 x 10

Circuit

Mace Circuit, 3-5 rounds Mace Front Pendulums x 20 Mace Rear Pendulums x 20 Mace 10 & 2 x 20

Couch Stretch + HRV Breathing

1 x 5:00

Friday

2025-08-08

3-3-3

Banded Good Morning

2 x 30

Russian Twist

2 x 0:30

Mace Cossack + 360

2 x 10

Trap Bar Deadlift (split stance)

6 x 3

3 way Box Jump

6 x 3

Speed Bench

6 x 3

MedBall Scoop Toss

6 x 6

Skull Crushers

15, 15, 15, MAX

Circuit

3 Rounds Sandbag Zercher Lunges with Trunk Rotation x 20 yds Barbell Push Ups x 20-25-30 Sandbag) Carry (Figure 8) x :30 Rest 1:00

Reverse Hyperextension

2 x 30

Reverse Sled Drag

2 x 40

Restore Thrive Cool Down Progression 1

Box Breathing

Coach

More from Operation Antifragile

Matt Spaid

Matt Spaid is a Power Athlete Certified Coach, an Adaptive Athlete Level 1 Trainer, a Captain in the Fire Service, and a Marine Veteran. Spaid has trained a wide variety of athletes while learning different aspects of health and wellness. He is a firm believer that in order to be healthy and strong, you must have a balanced approach through the body, mind, and spirit.

Make Yourself ANTIFRAGILE

You are not broken, and this training will make you stronger than you ever thought possible. Join our team and enjoy the benefits of a positive community and supportive coaches that will help you along your fitness journey.

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