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.

$20 / 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.

Mental Fortitude

The definition of Antifragile is becoming more robust when exposed to stressors, uncertainty, or risk. We include training that helps with mental health, breathwork, and nervous system regulation

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

Sunday

Mental Fortitude & Breathwork

Hip Spine and Ankles Mobility Flow

Mental Fortitude

HRV Breathing

1 x 5:00

O2 Trainer

1 x 5:00

4-7-8 Breathing

1 x 5:00

3 position banded couch stretch

Banded Lat Stretch + Cossack Squat

Monday

Conditioning (High Intensity)

4-way Sprints

4 x 10

20 Yard Sprint

Sled Marches (Push)

10 x 20

Assault Bike

8 x 0:10

RT Cool Down Progression 1

Monday

Strength- Max Effort Lower

Assault Bike

1 x 3:00

Balance Board Split Squats

3 x 5

Banded Hamstring Curls

3 x 30

Split Stance Box Squat

5 x 6

Static-Dynamic Clean Pulls

3 x 3

Box Jump

3 x 3

Elevated Cossack Squat

3 x 8

Glute-Ham Raise

3 x 10

GHD Sit-Up

3 x 15

Reverse Sled Drag

4 x 30

3 way Medball Slam

4 x 3

Russian Kettlebell Swing

4 x 20

Couch Stretch + HRV Breathing

1 x 5:00

Tuesday

Mobility + Gap

Mobility Flow 8

Eye Drill- Convergence

Eye Drill- Ball Toss

Balance Board Side to Side with Board Taps

1 x 3:00

Balance Board Nose To Nose Pull Aparts

1 x 3:00

Balance Board Trunk Rotations

1 x 3:00

Neutral Grip Pull Up

3 x 10

Bulgarian Split Squat with Slant Block

3 x 5

Mace Side Lunge Touchdown

3 x 10

Mace 360's

3 x 20

Mace Dynamic Curl

3 x 0:20

Banded Anterior Tibialis Curl

3 x 50

Modified Loaded Pigeon Stretch

RT Cool Down Progression 2

Wednesday

Conditioning (Moderate Intensity)

Circuit

15–20 minutes total Every 3 minutes × 5 rounds: 40–60 seconds sled drag (moderate load) 40–60 seconds steady bike or row Rest for the remainder of the 3-minute window Intensity Target: You should be able to repeat the same pace every round Breathing elevated but controlled No redlining

Circuit

4–6 rounds Farmer/Wheelbarrow carry — 40–60 yards Rest 60–90 seconds between rounds Load: Challenging but posture stays perfect No grip failure

Circuit

12–16 minutes Bike or row at a hard, steady pace Maintain nasal breathing as long as possible Short breaks only if breathing spirals Set the time and aim for a max distance while keeping a steady pace. Track the distance.

Wednesday

Strength- Max Effort Upper

Assault Bike

1 x 3:00

Balance Board Push Ups

3 x 10

Overhead Cross Body Tricep Extension

3 x 20

Football Bar Bench Press

5 x 3

Clean and Pause Jerk

3 x 3

Medball Scoop Toss (lateral)

3 x 6

Lateral Sled Rope Row

3 x 25

Supine Ring Row

3 x 10

Seated Incline DB Curls

3 x 12

Seated Banded Overhead Tricep Extension

3 x 20

Assault Bike Sprint

4 x 10

Farmers carry

4 x 25

Sandbag Carry

4 x 25

Banded Lat Stretch + Cossack Squat

Thursday

Mobility + Gap

5 min mobility flow with band

Eye Drill Saccades

3 x 0:10

Balance Board Staggered Stance (with cushion pad)

1 x 3:00

Balance Board Split Stance Squats (facing nose, cushion pad)

1 x 3:00

Balance Board Lateral Slide (with kettlebell)

3 x 10

Ring Dips

3 x 10

1/2 kneeling kettlebell lateral swing

3 x 20

1/2 kneeling kettlbell clean and press with windmill

3 x 20

Mace 360 + Plyo Press

Banded Adduction

3 x 30

3 position banded couch stretch

RT Cool Down Progression 2

Friday

Conditioning (Low Intensity)

Circuit

Guidelines: Steady, sustainable pace Nasal breathing preferred Conversational effort No urgency or competition Movement Options (Choose 1): Sled drags Long carries Bike, rower, or ski erg Ruck walk Incline treadmill walk Duration: 15–30 minutes

Yoga for Renewal

Friday

Strength-Dynamic Effort Full Body

Sled Prep 1

Depth Plyo Push-Up

2 x 5

Depth Jump

3 x 5

Sumo Deadlift against Bands

8 x 3

Lateral Box Jump

8 x 4