Hi Guys quick question im currently only able to get to the gym 2 days a week just due to constraints. I focusing more on conditioning x 4 days a week so x 3 easy days and x1 higher intensity day. I wanted to ask how would best recommend doing x 2 full body days a week? The main focus is on my upper body strength while maintaining my lower strength. Should I rotate each week on the lower and total while keeping the upper there all the time? Any advice would be appreciated.

I love the warfighter split and love everything behind the Tier System. However, everytime I go to implement it (or really any form Of a 3xFullbody style split) my body feels like it starts to fall apart. Primarily, I start to get horrible bicep tendinitis and pain in my left shoulder when we start combining back squats and any pressing movements on the same day. With that I have 3 options…. 1. I seem to do well if I move the exercises around from the first 2 strength days of the week to be more of a lower day on Monday, then an upper day on Wednesday, then keep the total body day the same as prescribed on fridays. I know this bastardizes the tier system but seems to let me get the prescribed training in, with its intent, without pain. 2. Just Sub out back squats for belt squats/SSB/front squats. Not against this idea if you guys think it’s best to keep the tier system in check, over keeping the BB back squat in. 3. Don’t be a little b$&ch, focus more on mobility in the shoulders and push through. It’ll solve itself over time? Also may not be as big of an issue with the current fortify programs conjugate variety on squats🤷🏻‍♀️. Thoughts? I truly feel like this programming is dialed for exactly what I need, but the aches and pains with application seem to be holding me back. (Also for reference, been training for a little over 15 years. Coming from a couple years in a west side barbell conjugate upper/lower style of training).

Just joined. Former Army Blackhawk pilot (18 years). The blue-collar work ethic and tactical background here really resonates with me. Looking forward to learning from this community and getting after it with you all.

Just wanted to come back and give you guys an update and ask for some more advice. I made it in to the academy. Had my hell day today and got smoked for just about 3 hours. Everything you can imagine under the sun, cadence push-ups, air squats, sit-ups, and holding planks/squats along with partner drag drills, rifle pt, as well as running on jelly legs after the squats holds. All till we hit failure and then some. I’m not prior military so I’m new to this method of conditioning. How do you guys deal with that? Can you even train for that? Because I know it doesn’t matter if I can hit 50 push-ups on a pt test when they just have you go to failure and then some. Is it really all mental? I didn’t quit obviously but they did taunt me to for the duration to do so. The one thing Warfighter did for me though is after all that I can still hit a lift session 🫡

Hi All, I’ve got a 5 mile race that I am signing up for at the end of November. I’d really like to perform well and run a sub 37:30. I am currently on Warfighter utilizing the run track. Should I include any other specific run training? Make changes for intervals on Tuesdays? Or keep everything the same? Any guidance would be greatly appreciated!