What’s up everybody, wanted to hop on and talk some shop. Here is an Assault/Echo Bike Workout sheet that I made from a Mike Boyle conditioning article. The program starts with a max effort timed 2 mile trial. They are all quick hitters that could make up a low/non-impact conditioning day or a great finisher following a resistance training session. It is also great to keep athletes accountable during conditioning. The workouts provide a target intensity level (%) based off of your max cadence during the timed 2 mile trial “your 100% or 1RM”. Lastly, I think with some small changes you could easily modify these workouts to work on any Erg machine. Feel free to save this for your own use, and provide any comments or feedback!

Team - the downloadable pdf for 12 assault bike workouts by Coach @Dj Melgar is now available in the classroom.

The other day the Eagles posted a clip of the team in the weight room prepping for the Super Bowl. What you see in the clip reinforces something that is one of our core beliefs...that most athletes don't require a lot of the flashy movements you see on social media. What you see is full body training and consistent execution of basic movements patterns like the squat, hinge, horizontal/vertical press, and horizontal/vertical pull. The system that we use, the Tier System, is essentially a full body template that was developed by former NFL Strength & Conditioning Coach of the year, Joe Kenn. You see this all over college weight rooms as well. I have found that Tier System is also a great model for military and first responders and is what we use on Warfighter. Because I do think that movement variation is important, an example of how I program is to rotate variations of these movement patterns every 2-4 weeks. So, every couple weeks you may see our heavy squats rotate between box squats, zerchers, front squats, pause squats, etc....but at the end of the day we are continuing to build strength in the squat. The same is applied for the other basic patterns I listed. Keep this in mind when choosing a program that's best aligned for your goals. Anybody have questions about Tier System or training in general?

Hey team - added a new category to our Skool group. With so many of our members either prepping for a tactical profession, or currently serving in one, this is your space to get your questions answered and connect with people who have been where you want to go. And if you're that seasoned vet...your space to help mentor the next generation.

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.