How are you actually doing right now? Not just the highlights — but the discipline, the consistency, the setbacks, the focus. Progress accelerates when we’re honest about both what’s working and where we need support. A strong community isn’t built on silent effort alone — it’s built on shared lessons, shared standards, and shared accountability. If you’re serious about improving, take a moment to contribute: 1. One win from this week 2. One area you’re struggling with 3. A specific goal you’re working toward 4. A question you need input on There’s no ego here — only growth. The more we communicate, the faster we elevate. Let’s use this group the way it’s meant to be used.

Welcome to our S&C thread - feel free to ask any questions or post up any topics for discussion. If you're part of our training teams, drop a comment and let us know which one you train on! You can view all of our training teams here. If you'd like to work with one of our coaches one-on-one to personalize a plan for your goals, then let us know how we can help you here.

What's up guys! Just now jumping on Skool but I am a Firefighter Paramedic here in AZ and been on the job for just about 10 years now. I have two daughters who are my world and I imagine you've seen them hanging around me in the gym. I have a background in Powerlifting and some, very small experience in Strongman. Currently I have been given an awesome opportunity to apprentice under the coaches at MASS while I obtain my TSAC or Tactical Strength and Conditioning certification where I hope to use it to better the fire service! You'll see me answering questions on Train Heroic but feel free to reach out anywhere you can find me and I'd love to help!

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).