Operation Antifragile
Operation Antifragile
Tactical / Military, Strength & Conditioning, StrongmanOperation 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.
Operation Antifragile's Remote Training is a 3-day Conjugate-based system supported by a full 7-day structure designed to build strength, resilience, and long-term durability.
At its core, the program utilizes a 3-day Conjugate split—developing strength through Max Effort, Dynamic Effort, and accessory work to improve force production, speed, and movement efficiency without stagnation.
But this isn’t just three days of lifting.
You’ll follow a complete weekly system that includes:
3 Strength Days – Conjugate-based training (Max Effort + Dynamic Effort + accessory work) 3 Conditioning / Mobility / GAP Days – Aerobic work, sprint conditioning, joint health, balance, and movement quality Daily Mental Fortitude Work – Breathwork, mindfulness, and nervous system regulation
This structure allows you to train with intent every day—balancing high output with recovery, so your body and mind continue to adapt instead of break down.
What Makes This Different
You’ll train using a blend of:
Barbell, kettlebell, and bodyweight movements Sled work, carries, and strongman-style training Balance board, mace, and rotational work for stability and coordination
At the same time, you’ll build:
Conditioning (aerobic base + anaerobic output) Mobility & GAP work (joint integrity, foot strength, movement efficiency) Breathwork (control your nervous system, improve recovery, enhance performance)
Everything is designed to work together—not compete—so you can train consistently, recover effectively, and continue progressing.
Built for Real Life This program is designed for veterans, first responders, and anyone operating under high levels of physical and mental stress. It also serves as a form of peer support—providing structure, accountability, and a community of people committed to getting better.
Need something more specific? If you’re dealing with injuries, limitations, or want a fully individualized plan, reach out for custom coaching.
A
5 min hip mobility to stretch and strengthen
B
Mental Fortitude
C1
HRV Breathing
1 x 5:00
C2
O2 Trainer
1 x 5:00
C3
Ladder Box Breathing
1 x 5:00
D1
Banded Lat Stretch
D2
Modified Loaded Pigeon Stretch
A
Split Stance Trap Bar Deadlift
5 x 4
B1
Split Stance Trap Bar Deadlift
3 x 4
B2
Weighted Box Jump
3 x 3
C1
Trap Bar Bulgarian Split Squat
3 x 8
C2
Forward/Reverse Duck Walks
3 x 10
D
Kettlebell Lateral Swings (Trunk Rotation)
3 x 20
E1
Reverse Sled Drag
4 x 20
E2
Mace Cossack + 360
4 x 20
F1
Couch Stretch + HRV Breathing
1 x 5:00
F2
RT Calf Smash on Foam Roll
A1
Flying Sprints
4 x 30
A2
Assault Bike
8 x 0:10
A3
Sled Marches
4 x 20
A1
5 min mobility flow, squat prep
A2
Single Eye Drill- Convergence
1 x 5
A3
Upper Body Band Prep with Trunk Rotation
2 x 10
B
Balance Board 3 position squat + 180
C1
Balance Board Push Ups (Multiple Variations)
3 x 25
C2
Side Plank with Banded Clamshell (Dynamic)
3 x 10
D1
Mace Split Stance Squat with Drop and Swing
3 x 12
D2
Lateral March Farmers Carry
3 x 0:20
E
Banded Hamstring Curls
3 x 50
F
RT Cool Down Progression 1
A
Landmine Clean & Jerk LMU Version
5 x 4
B1
Slight Incline Speed Bench
3 x 3
B2
1/2 Kneeling Medball Side Throw
3 x 6
C1
Weighted Pull Up
3 x 8
C2
seated sled row
3 x 20
D1
Mace Rotational Curl and Press
3 x 12
D2
Banded Lateral Raise Pulses (top 1/3)
3 x 30
E1
Wheelbarrow Walk
4 x 30
E2
Sled Drag Forward/Reverse
4 x 30
E3
Mace 10-2
4 x 10
F
RT Rock Solid Shoulders
Circuit
A
Option 1 Sled + Carry Complex (Garage Gym / OAF Style) 4–6 Rounds 30 sec Heavy Sled Push 30 sec Farmer Carry 30 sec Sandbag Shouldering (alternating) 60-90 sec rest
Circuit
B
Option 2 Med Ball + Sprint Contrast 5–8 Rounds: 20 sec Med Ball Slams (max power) 20 sec Shuttle Run (5–10–5 or 10–20–10) 20 sec Rotational Throws (each side) 60 sec recovery
Circuit
C
Option 3 Bike / Rower Glycolytic Intervals 6–10 rounds: 30 sec hard 60 sec moderate (NOT full rest) -OR- 45 sec hard 45 sec easy spin
D
Zone 2
1 x 20:00
A1
Hip Spine and Ankles Mobility Flow
A2
Eye Drill Saccades
B
Balance Board Alternating Knee to Board
C1
Balance Board Push Ups
C2
Single Leg Glute Bridge
3 x 10
D1
Mace Single Arm 360
3 x 20
D2
Mace Single Leg RDL's
3 x 10
E
Seated Overhead Banded Tricep Extension
3 x 50
F1
RT Cool Down Progression 2
F2
3 Level Pigeon
A1
Belt Squat
5 x 5
A2
Rotational Box Jump 180
5 x 2
B1
Bench Press
5 x 5
B2
Med Ball Chest Pass
5 x 5
C1
Zercher Lunge with Trunk Rotation
3 x 20
C2
Karaoke Sled Drag
3 x 20
C3
Kettlebell Gorilla Cleans
3 x 10
D1
Mace Dynamic Curl
2 x 0:30
D2
Band Tricep Push Down
2 x 0:30
E1
RT Calf Smash on Foam Roll
E2
Lat Foam Roll
A
RT Cool Down Progression 1
B
Balance Board Side to Side
C1
Mace Walking Pendulum Prep/Cool Down
C2
Mace 10 - 2 with squat
D
Banded Hip Distraction with Internal/external rotation
Matt Spaid
Combat veteran, former firefighter, and founder of Operation Antifragile. I'm a Power Athlete Certified Coach, Adaptive Athlete Trainer, and I help tactical professionals and adaptive athletes rebuild strength, mobility, and mental fortitude through an integrated system of training, breathwork, recovery, and lifestyle practices—focused on longevity, resilience, and real-world performance.
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.
Start My 7-Day Free Trial
Matt Spaid
Coach/Strongman
Verified Athlete"I have used this training and combined various training principles specifically to help those that may need to work around injuries."
Lori Spaid
Coach/Strongwoman
Verified Athlete"This training has not only helped my husband, but also myself. It's both fun and challenging."
Andres Salas
Veteran/Athlete
Verified Athlete"This training is what has helped me become more resilient and an overall stronger person! Love it!"
Daniel Hodges
Marine Veteran
Verified Athlete"I thought my pain was just a fact of life at my age, but this program as shown me mobility and gaps in strength are an issue. I am noticing pain and mobility improvements early in this program. Being active with my kids is also muich easier. I look forward to continued improvements and progressions!"
When you join a team you’re getting more than programming, you’re joining an online community.
Operation Antifragile
Operation Antifragile
Operation Antifragile
