52 weeks · 156 sessions

STRONGER.
TOUGHER.
MISSION READY.

A complete military-inspired training year with intelligent exercise variation, structured progression and your own training days.

Start annual plan View system
52Training weeks
156Sessions per year
780Individual exercise slots
148,500Possible combinations per session

The training system

VARIATION WITH
A CLEAR SYSTEM.

Five slots per session create exactly 780 exercise positions over 52 weeks. With full equipment, a single session can offer up to 148,500 theoretical combinations depending on the focus. The selection stays rule-based: movement pattern, ability level, recovery and block goal determine what fits together.

01

Strength endurance

Carries, pulls and presses build resilient full-body strength.

Carries · Calisthenics · Strength
02

Endurance

Running, ruck marches and intervals create a robust aerobic base.

Run · Ruck · Intervals
03

Mobility

Mobility and core stability preserve movement quality under fatigue.

Mobility · Core · Control
04

Resilience

Progressive challenges develop focus, discipline and resilience.

Focus · Grit · Recovery

150 exercise cards

SEARCH AN EXERCISE.
SEE THE MOVEMENT.

Enter an exercise, equipment item, category or card number. Search terms in German, English and Ukrainian are recognised.

Examples to tryTap a result to enlarge the complete card.

13 × 4 weeks

YOUR TRAINING YEAR.

Every block includes technique, build, load and deload. Select a block to jump directly to its first week.

Personal annual plan

WEEK 01.
Technique.

Block 1 · Foundation & technique

Movement quality and a controlled start. Target: RPE 6 with 4 repetitions in reserve.

Configure plan

Your profile

Your choices control difficulty, volume and all available exercise variations.

Available equipment · Bodyweight is always included
Training calendar

When do you want to train?

All 52 weeks are scheduled from your start date and three selected training days.

Load index60%

Train with autoregulation: target RPE 6, about 4 repetitions in reserve. No unplanned muscular failure.

Session 1

Fundamental patterns & posture

45 minTechnique
01
SquatAir Squat

Keep the knees tracking over the toes and the core braced

3 × 8 · RPE 6 / 4 RIR
02
PressStandard push-up

Guide the elbows back under control

3 × 8 · RPE 6 / 4 RIR
03
PullReverse Snow Angel

Actively draw the shoulder blades back and down

3 × 8 · RPE 6 / 4 RIR
04
CarryIsometric march hold

Hold the arms in front and march under control

3 × 40 m · RPE 6
05
CoreForearm plank

Squeeze the glutes and keep the ribs down

3 × 30 sec · RPE 6
Session 2

Movement & core

45 minTechnique
01
EnduranceBrisk walk

Use an active arm swing and upright posture

12–15 min · RPE 3–4
02
CoreForearm plank

Squeeze the glutes and keep the ribs down

3 × 30 sec · RPE 6
03
Ground workLateral Bear Crawl

Keep the shoulders and hips parallel

3 × 20 m · RPE 6
04
CoreDead Bug

Keep the lower back stable against the floor

3 × 7 each side · RPE 6
05
PressStandard push-up

Guide the elbows back under control

3 × 8 · RPE 6 / 4 RIR
Session 3

Technique under load

45 minTechnique
01
EnduranceBrisk walk

Use an active arm swing and upright posture

12–15 min · RPE 3–4
02
LungeReverse lunge

Take a long step back and keep the front knee stable

3 × 8 · RPE 6 / 4 RIR
03
CarryBear-Hug Carry

Keep the load close and the steps steady

3 × 40 m · RPE 6
04
PullReverse Snow Angel

Actively draw the shoulder blades back and down

3 × 8 · RPE 6 / 4 RIR
05
MobilityAnkle mobility

Keep the heel fully on the floor

4 min flow · pain-free
Annual progress0 of 156 sessions
0% complete

Note: The variation function stays within the appropriate movement pattern. Technique and deload weeks exclude high-intensity variations; each regular session includes no more than one high-intensity stimulus.

Train safely
“
Variation creates motivation. Structure creates progress.

Exercises change – movement patterns, technique and goals remain.

Technique
Build
Load
Deload
3 build weeks · 1 deload week

Safety first

TRAIN HARD.
STAY SMART.

01

Start healthy

If you have a medical condition, symptoms or a long training break, consult a healthcare professional first.

02

Control the load

Increase external load only while posture, breathing and movement quality remain stable.

03

Plan recovery

Allow at least one rest day between intense sessions and get adequate sleep and fluids.

Your year. Your system.

52 WEEKS.
ONE CLEAR GOAL.

Open annual plan
Manual downloads are locked

The files are available only by email request and are sent after personal review.

MFT - Military Fitness Training🔒 LOCKED · FOUNDATIONS

Exercise manual 1

UNDERSTAND EXERCISES.
TRAIN WITH CONTROL.

The foundations of the annual plan with realistic illustrations, three movement phases, a clear sequence and essential technique guidance.

60 exercises62 pages3 views per exercise
🔒 LOCKED · ADVANCED

New · Exercise manual 2

MORE LOAD.
MORE OPTIONS.

The advanced edition adds barbell, kettlebell and pull/push sled training. Every exercise is explained in three clear phases.

24 exercises26 pages3 views per exercise
🔒 LOCKED · SUPPLEMENT

New · Exercise manual 3

NEW STIMULI.
MORE ENDURANCE.

The supplement expands the annual plan with landmine, kettlebell, medicine-ball, battle-rope and sandbag exercises, plus specific options for SkiErg, RowErg, BikeErg, AirBike and treadmill.

13 new exercises15 cardio options20 pages

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