To answer a question brought up in the Warfighter FAQ throw - how do I incorporate more Zone 2 work into my training? Guys - higher volumes of low intensity aerobic work is a great way to build a large aerobic foundation. I like to think of it less in terms of individual training sessions though, and more so in week-long "chunks." For instance, I set a weekly goal of achieving 150 minutes of Zone 2 conditioning. How I break this up is largely up to my own schedule - because things change! If you are wanting to add more to your training, then I recommend you think about it like this and set your weekly goal. We can incrementally increase that weekly time as you progress. Generally speaking, it's not going to affect your strength training recovery if you are staying in the right heart rate zone, so get it in whenever you can.

Hey guys, after a bit of a hiatus we are revitalizing the Skool group. Wanted to go ahead and put out the updated Relative Intensity table we've created. For you guys on the current cycle of Warfighter, we use this chart to associate the velocity zones with the RPE. It will also tell you generally how hard a set should feel based on how you are loading at various rep ranges.

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.