Q&A: New Warfighter 12-Week Cycle

Hey guys, just opening up a smaller forum than our Instagram page if anybody has any questions or wants to discuss anything about our new cycle on Warfighter (starts Jan 6th). The weekly microcycle is set up as a 3x strength 3x conditioning training split (with a bit of extra conditioning...I'll explain in a minute).

This cycle also uses the Tier System, which you can think of as a full body training structure that rotates the movement categories and emphasis of each dependent on the training day (we have a full explanation in the program design videos in the classroom). First movement of each strength day will rotate between a lower body, upper body, and total body movement conducted for max effort. We will rotate a variation of the Squat, Bench, or Deadlift every two weeks (think similar to conjugate). Second movement of the day will be for strength endurance, in which case we will use descending loads for higher reps and shorter rest times between sets. Follow-on movements will provide some additional volume and challenge patterns in various planes of motion. Expect SOME conditioning at the end of these days, but mostly to develop anaerobic glycolytic energy system (think 30 second to 2 minute intervals) with concentric only modalities (rower, sled, etc). This will help prevent additional fatigue before heading into our conditioning only days.

3x conditioning days will be broken up between speed, tempo, and distance days. We'll use the run as the primary modality that we program but have options for the bike, rower, or rucking. To answer the question that comes up every cycle, "how do I add more aerobic conditioning to the program." With 3x strength days per week there are tons of opportunities to get more aerobic conditioning in. For your steady state conditioning, I recommend setting a time goal for the week....say 150 minutes, and accumulate that total time throughout the week. Much of the conditioning programmed will count towards this, but with easier effort, steady state conditioning, you can add this at any point during the program and it will not negatively affect your recovery, assuming you are staying within the correct level of effort.

Let me know what questions y'all have!

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