Art of War

Art of War Athletics

Strength & Conditioning, Multi-sport, General Fitness, Functional Training, Field Sports, Power Sports , Martial Arts, Track & Field, 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. The 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 the Art of War free today.

benefit-image-0
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.
benefit-image-1
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.
benefit-image-2
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
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
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.
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Committed Teammates
A community of fellow warriors who are on the path to unlocking the best version of themselves.
feature-icon
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
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Lower

Standing Vertical Jump

A

Take 8-10 minutes and perform 4-5 sets of 4-5 standing vertical jumps. Simply jump as high as you can straight up and absorb/catch yourself when you land. Rinse and Repeat 4-5 times.

B

Back Squat

10, 8, 6 @ 60, 65, 70 %

C1

Single Leg RDL

3 x 8 @ 7

C2

Bulgarian Split Squat

3 x 8 @ 7

D1

Russian KB Swing

15, 20

D2

Split Jump

2 x 10

E

Hanging Leg Raise

3 x 10

Monday
Upper

Flying 10's

A

Flying Sprints * If you cannot sprint where you train (or close to it) perform these separately at another time! They are important and you MUST DO THEM! If you haven't sprinted in awhile start easy at 70% output. Don't go all out and blow a hammy. 8-10 sets of 10m (Jog/Build for 10-20m and then SPRINT for 10m as fast as possible) Rest as needed between sets.

B

Bench Press

10, 8, 6 @ 60, 65, 70 %

C1

1-Arm DB Row

3 x 8 @ 7

C2

Alternating DB Bench Press

3 x 10 @ 7

D1

Pull-Up

3 x MAX

D2

Close Grip Push-Up

3 x MAX

Extra Cred

E

2-3 Rounds: DB Hammer Curl - Max Rep Tricep Extension (band, DB, or machine) - Max Rep *Pick a weight that you can get 15-30 quality reps in each set. These should get spiritual.

Wednesday
Lower

Standing Long Jump

A

Standing Long Jump: Take 8-10 minutes and perform 4-5 sets of 4-5 standing long jumps. Simply jump as far as you can and absorb/catch yourself when you land. Rinse and Repeat 4-5 times. Feel free to do these on single legs + both legs. Have fun with it and try and jump as far as you can.

B

Front Squat

4 x 6 @ 65 %

C1

Romanian Deadlift

3 x 8 @ 7

C2

DB Reverse Lunge

3 x 8 @ 7

D

Cossack Squat

2 x MAX

E

Calf Raise

2 x MAX

F

Isometric Lunge Hold

1 x 1:00

Thursday
Upper

Kneeling Sprint

A

* If you cannot sprint where you train (or close to it) perform these separately at another time! They are important and you MUST DO THEM! If you haven't sprinted in awhile start easy at 70% output. Don't go all out and blow a hammy. Kneeling Start Sprint: 8-10 sets of 20m

B

Incline Bench Press

4 x 6 @ 65 %

C1

Chin-Up

3 x 10

C2

DB Z Press

3 x 10 @ 7

D1

Inverted Row

3 x MAX

D2

Dip

3 x MAX

Extra Cred

E

2-3 Rounds: Barbell Curl - Max Rep (use the empty bar) Push-up - Max Rep - Rest 1-2 minutes between supersets -

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.
Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Art of War
screenshot1
Art of War
screenshot2
Art of War
screenshot3