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).

This community has really grown over the last couple months, and I just want to throw a couple things out there, so this stays a beneficial place for everyone. This is Your Community - feel free to ask anything you'd like. We'll answer questions about anything strength and conditioning, preparing for military schools or events, managing a fitness business, or really whatever is on your mind. This page is Modern Athlete managed, but it belongs to you, and our vision is that it's a top resource for you to increase your training knowledge. Agree to Disagree - professionals are capable of offering a differing viewpoint or presenting a counternarrative without making things personal or making it an attack. We learn and grow through discussion and debate but keep it professional. Be a good dude. Strength Coaches, this is not your sales page - we value the opinions of other strength and conditioning coaches here and welcome you to take part in the discussion. However, this is not a place to advertise your services. We'll talk about our training teams on here because most people here are on one and frankly, we built the page, but the intent of this community is not to sell services, it's to build knowledge. I don't think we need any more government than that. Get as much as you can out of this page. We're still learning all about Skool, so be on the lookout for more stuff we'll offer here. We'll continue building out the classroom with helpful products and getting some virtual gathers on the calendar where we can answer questions and have some discussions live.

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.

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.

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