Art of War

Art of War Athletics

Strength & Conditioning, Multi-sport, General Fitness, Functional Training, Field Sports, Power Sports , Plyometrics, Speed
Coach
Mark Knisely

The "Art of War" is a holisitc strength & conditioning program aimed at producing the most well-rounded individual as possible when it comes to physical capability. Rather than focus on one single aspect, this program is a yearly balance of strength, power, speed and conditioning. A jack-of-all-trades approach when it comes to training. Art of War develops these qualities by using a smart blend of resistance training, plyometrics, sprints and other fundamental athletic-based movements. The primary goal of this program is to build a body that is strong, fast, powerful and resilient. Whether you are a washed-up meathead (like myself) who just wants to be as athletic as possible for as long as possible, or, simply someone who just wants to be the fittest version of themselves, this program has something to offer you. If you are ready to forge a body that is more capable, more durable and worthy of envy, try Art of War free today.

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Strength, Power, Speed.
Regardless of age, developing and preserving athletic traits such as Strength, Power, and Speed is one of the most vital aspects of exercise. Using smart, simple and effective training methodology, the Art of War will help you become the most durable, capable and resilient version of yourself. Forge a body that will stand the test of time and live up to the tasks you set before it.
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Train with Purpose.
There is more to physical excellence than simply "going to the gym". Quit the fluff, stop going through the motions and start training in a way that engages and challenges you.
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No More Guessing
Quit the guesswork when it comes to training. I make myself accessible to all team members and will be here to guide you every step of the way. You will know exactly what to do and how to do it when it comes to your workouts.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Fun and engaging workouts to hone your skills as a warrior. Six workouts a week designed to build strength, speed and power.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A community of fellow warriors who are on the path to unlocking the best version of themselves.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Barbell / Dumbbells / Kettlebells / Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Max Effort - Lower Body

Prime

A

Spend 5-10 minutes getting some jumps in. Build to a challenging height, but don't risk your life. Have fun with it. Jump until no longer interested.

B

Zercher Squat

5, 4, 3, 2, 1, MAX @ 60, 70, 75, 80, 82, 85 %

C

Snatch Grip RDL

4 x 8

D

Barbell Reverse Lunge

3 x 15

E

Nordic Hip Hinge

3 x 6

Extra Cred

F

Pick 1 of these: a. Back Extension b. Banded Glute Bridge c. Leg Curl Accumulate 75-100 reps. Keep it light. Get a pump. Build resilient hammies.

Monday
Sprint + Conditioning

A

Hill Sprint

10, 10, 10, 10, 10, 20, 20, 20, 20, 20

Mixed Modality Intervals

B

Pick 3-4 exercises that are easy, repeatable and something you enjoy. 8-10 Rounds Each Exercise. Alternate each round. 0:30 On / 0:30 Off - Air Bike - Sled Push - Skip

Tuesday
Max Effort - Upper Body

Prime

A

Spend 5-10 minutes getting some explosive push-ups in. Have fun with it. Push-up until no longer interested.

B

Incline Bench Press

5, 4, 3, 2, 1, MAX @ 60, 70, 75, 80, 82, 85 %

C

1-Arm DB Row

4 x 8

D1

Dip

3 x 20

D2

Chin-Up

3 x 15

E1

Barbell Bicep Curl

3 x 20

E2

Tricep Pushdown

3 x 20

Wednesday
Sprint + Conditioning

A

Flying Sprints

10, 10, 10, 10, 10, 20, 20, 20, 20, 20

Cardiac Output Method

B

Pick an easy, cyclical movement you can perform for a long, uninterrupted duration. Your heart rate should be between 130 to 150 beats per minute (think conversational pace) and be done using cyclical measures (i.e., light biking, rowing, jogging, light sled pulling, elliptical, etc.) Your heart rate should not exceed 150 BPM! Sessions should be a minimum of 30 minutes and a maximum of 90 minutes (if you’re like me, 40-60 minutes will be the point where you’re ready to call it a day). You can mix and match a variety of modalities that I’ve mentioned to keep it interesting.

Thursday
Dynamic Effort - Lower Body

A

Power Clean + Hang Clean + Front Squat

8 x 1

B

Deadlift

4 x 6

C

Bulgarian Split Squat

3 x 15

D1

Spanish Squat

5 x 10

D2

Banded Single Leg Glute Bridge

5 x 10

Friday
Dynamic Effort - Upper Body

A

Press + Push Press + Push Jerk

8 x 1

B

Weighted Pull-up

4 x 8

C1

Alternating DB Bench Press

3 x 15

C2

Seated Cable Row

3 x 15

D1

DB Chest Fly

3 x 20

D2

DB Reverse Fly

3 x 20

Coach
coach-avatar Mark Knisely

I grew up a skinny, weak, unathletic human being. As a teenager, I became obsessed with learning how to become bigger, stronger and faster so I could compete with my more genetically gifted peers. For the past 5 years I have worked exclusively as a personal trainer and group fitness instructor. I have helped countless people, of all ages, become more athletic versions of themselves.

FAQs
Who is this program for?
This program is designed for high school athletes, recreational sport players, emergency service personal or anyone who simply wants to develop their athleticism to the fullest.
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Art of War
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Art of War
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Art of War
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