Program Design

1. Principles of Training

Establishes the philosophical and operational foundation.
➤ Why we train. How we structure freedom through discipline, autonomy, and mission readiness.

2. Weekly Guidelines: Rhythmic Load Management

Defines the operational rhythm of stress and recovery.
➤ Balances high-output development with regeneration and system engagement for always-on readiness.

3. Session Design: Intent-Led Programming

Details the daily structure of training inputs.
➤ Converts weekly objectives into modular sessions across Development, Stimulation, and Regeneration categories.

4. Warm-Up: Sympathetic Activation (“Ignition”)

Prepares the system—body, brain, and nervous system—for high-output work.
➤ Tactical ignition linking physiological activation with psychological readiness.

5. Resistance Training Breakdown

Defines traits, methods, and durability protocols.
➤ Outlines strength, power, hypertrophy, and endurance traits while reinforcing Chassis Integrity and recovery integration.

6. Training Splits: Mission-Fit Adaptation

Applies structural logic across the training week.
➤ Organizes neuromuscular stress through Total Body, Push–Pull, and Upper–Lower rotations aligned to mission tempo.

7. Conditioning: Operational Energy Management

Delivers the comprehensive system for aerobic and anaerobic development.
➤ Integrates energy systems, terrain-informed execution, and mental conditioning for total energy leadership.

This manual translates doctrine into discipline—bridging readiness, resilience, and reflection through modular, mission-first programming.

I. Principles of Training

Readiness Is the Mission

Training exists to sustain operational effectiveness—not aesthetics, not metrics.
It cultivates mission-capable humans: agile, durable, and self-governing. Physical outcomes are a byproduct, not the purpose.

THI’s design philosophy integrates physical readiness, autonomy, and reflection—building systems that adapt under pressure without erasing the human behind the operator.

Discipline as Freedom (Foucault)

Discipline is not coercion—it is the architecture of freedom.
Through deliberate structure, biofeedback, and reflective practice, the Tactical Human becomes the author of their own readiness.
Structure serves autonomy; it never replaces it.

Discipline, in the THI context, is a safeguard against chaos—not a system of control.

Exercise Agnosticism

Tools are secondary to mission fit. Whether barbells, kettlebells, or bodyweight—the adaptation comes from:

Aligned stimulus
Intentional effort
Contextual relevance

The modality serves the mission, not the other way around.

Tiered Modular Design

Training is modular, scalable, and scenario-adaptive. It respects individual baselines while applying systemic progression principles.
Each phase serves as an iteration in a continuous AAR loop—plan → execute → reflect → adapt.

Key Movement Guidelines

Train Movement Patterns, Not Muscles
Emphasize dynamic, compound movements that replicate real-world tasks and combat-relevant demands. Functional specificity always outranks aesthetic segmentation.
Pattern Over Isolation
Avoid body-part splits. Train through coordinated kinetic chains—push, pull, hinge, squat, carry—to develop integrated strength and movement literacy.
Explosive Intent, Always
Whether the load is light or heavy, move with acceleration and intent. Rapid force development improves neuromuscular efficiency and readiness under pressure (FM 7-22).
Planar Variation for Resilience
Rotate through sagittal, frontal, and transverse planes to armor the body against asymmetry and unpredictable environments.
Use Tempo Strategically
Manipulate rest, density, and tempo through supersets, circuits, or clusters to:

Build metabolic durability
Expand work capacity
Simulate operational fatigue and decision-making under load

II. Weekly Guidelines: Sustained Readiness Through Rhythmic Load Management

Always-On Readiness—Not Cycle-Dependent Spikes

THI’s weekly framework balances high-intensity development with strategic recovery and capacity-building.
The objective is not to peak and crash—it’s to remain continuously capable through disciplined variation and adaptive load control.

Each week operates as a closed-loop system—plan, execute, observe, adjust—mirroring the AAR process.

Session Allocation

Development Days (1–3/week)
High-output sessions targeting force production, anaerobic capacity, or threshold conditioning.
Training intensity is scaled to operational proximity and recovery bandwidth.
Regeneration Days (1:1 ratio with Development minimum)
For every Development day, schedule an HPRT or low-intensity regeneration session.
This restores physiological balance, reinforces movement quality, and sustains readiness across stress cycles.
Stimulation Days (2–3/week)
Placed before Development sessions or between heavy-load days.
These sessions prime the system, sustain rhythm, and enhance adaptability without excessive fatigue.

Whole-System Engagement

Train All Energy Systems
Maintain aerobic, anaerobic, and alactic contact even during specialized phases.
Metabolic flexibility—not singular capacity—is the foundation of resilience.
Train All Musculoskeletal Attributes
Program for maximum strength, endurance, power, and movement quality.
Emphasize movement fidelity and joint integrity over isolated loading.

Dynamic Load Management

Think in sliders, not switches.

Readiness fluctuates daily; load should too.
Adjust intensity and volume in real time based on:

HRV and resting HR trends
Sleep quality and duration
Subjective RPE and stress indicators
Operational tempo or mission demands
Individual readiness profile (strengths, weaknesses, fatigue state)

No trait is ever “off.” Each is dialed according to current recovery and mission context.

III. Session Design: Intent-Led Programming for Operational Outcomes

Every Session Serves the System

Each session is a deliberate input—an act of system refinement.
It reflects the intersection of readiness, recovery, and mission demand.

THI designs sessions around intent, not aesthetics.
Each fits within a modular, repeatable structure that scales with operational tempo and personal resilience.

Session Categories

Category	RPE	Duration	Primary Focus
Development	9–10	60–90 min	Max output; peak conditioning and strength development
Stimulation	7–8	45–60 min	Moderate intensity; capacity-building and adaptation maintenance
Regeneration	≤6	30–45 min	Recovery, technical refinement, and Holistic Performance Restoration Training (HPRT)

Every category trains readiness—each through a different rhythm of stress and restoration.

Session Blueprint

Component	Development	Stimulation	Regeneration
Warm-Up	Breathing & Mobility	Breathing & Mobility	Breathing & Mobility
Conditioning	Method 1 (Level 2–3) Method 2 (Level 2–3)	Method 1 (Level 1–2) Method 2 (Level 1–2)	Method 1 (Level 1–2) Method 2 (Level 1–2)
Strength	Dynamic Effort Max Effort	Tempo Method Repetition Method	Core Lifts Accessory Lifts
Cooldown	HR ≤ 100 Soft Tissue Work	HR near Resting Soft Tissue Work	HR near Resting Soft Tissue Work

Every session serves readiness—each through a different rhythm of stress and restoration.

Intent Framework

Development Sessions
High-output efforts designed to expand capability.
Prioritize mechanical precision under intensity, aligning every rep with readiness metrics (RPE, HR, or velocity).
Stimulation Sessions
Moderate load sessions that sustain adaptation without excessive strain.
Bridge recovery and performance through rhythm, density, and tempo variation.
Regeneration Sessions
Low-intensity, restorative work that builds structural resilience and supports the Care of the Self domain.
Breathing, mobility, and positional strength restore equilibrium after load exposure.

IV. Warm-Up: Sympathetic Activation (“Upregulation”)

Prepare the System, Not Just the Body

The warm-up is a deliberate ignition sequence—a transition from rest to readiness.
Its role is to activate the sympathetic nervous system with precision while maintaining control and awareness.
This moment is where physiology meets psychology—where discipline begins.

Goal

Prepare the body, brain, and nervous system for high-output performance while preserving fluid control of arousal and intent.
Each ignition should sharpen focus, not spike anxiety; elevate readiness, not recklessness.

1. General Movement (3–5 min)
Raise core temperature and initiate systemic activation.
Examples: rowing, biking, jump rope, light calisthenics.

Purpose: Establish rhythm, breathing cadence, and kinetic awareness.

2. Dynamic Mobility (3–5 min)
Mobilize the joints and soft tissues specific to the session’s demands.
Examples: leg swings, arm circles, thoracic rotations, lunge-to-rotate patterns.

Purpose: Build joint readiness and sensory acuity.

3. Tactical Movement Prep (3–5 min)
Integrate mission-relevant movement under control.
Examples: high knees, A-skips, lateral shuffles, crawls, or load-bearing patterns with gear.

Purpose: Bridge general movement to operational movement.

4. Priming Sets (2–3 sets)
Apply short, explosive efforts aligned with the session’s energy system.
Examples: jumps, med-ball throws, resisted sprints, or acceleration drills.

Purpose: Synchronize neural drive, muscular recruitment, and cognitive focus.

V. Resistance Training Breakdown

Strength Is System Integrity

Resistance training within the THI framework develops the mechanical foundation of readiness—structural resilience, power expression, and fatigue resistance.
Every lift serves a purpose: to increase force capability, movement literacy, and load tolerance in unpredictable conditions.

Training methods are chosen for function, not fashion.
Each trait builds toward one outcome: sustained performance under pressure.

A. Primary Traits

Trait	Loading	Reps	Rest	Examples	Objective
Muscular Strength	85–100% 1RM	1–6	2–5 min	Deadlift, Military Press	Maximize force production and neural efficiency
Muscular Power	30–70% 1RM (velocity-dependent)	1–5	2–3 min	Power Clean, Jump Squat	Optimize explosive output and rate of force development
Muscular Endurance	<70% 1RM	12–20+	30–60 sec	Sandbag Circuits, Kettlebell Complexes	Sustain effort under fatigue and expand work tolerance
Muscular Hypertrophy (Integrated)	60–85% 1RM	6–12+	60–90 sec	Compound accessory work, volume clusters	Build joint armor, reduce injury risk, and support load tolerance

Hypertrophy work only transfers when performed close to failure (1–3 RIR, ~95% effort). Avoid “junk volume”—intent matters more than rep count.

B. Accessory Movements

Accessory work reinforces both primary traits and tactical readiness.
It addresses structural gaps, movement asymmetries, and occupational stress zones.

Common Focus Areas:

Vertical and horizontal pulls
Single-leg and unilateral strength
Grip endurance and carry variations
Deceleration and stability drills

Accessory work is not filler—it’s structural insurance.

C. Chassis Integrity

Chassis Integrity is THI’s doctrine for system durability—the capacity to maintain function and stability under load, across planes, and through fatigue. It links the shoulders, spine, and knees into one unified resilience system.

Region	Objective	Examples
Shoulders	Develop scapular control and upper-body stability for load transfer and posture integrity.	Band external rotations, overhead carries, scap push-ups
Spine / Core	Enhance anti-rotation, anti-flexion, and force transmission across kinetic chains.	Pallof press, loaded carries, stir-the-pot, dead bugs
Knees	Improve alignment control, deceleration mechanics, and lower-limb resilience under load.	Terminal knee extensions (TKEs), split squats, step-down progressions

Structural resilience is earned through precision, not maximal load. Chassis work protects performance capacity and prolongs readiness under stress.

D. Cool-Down (Parasympathetic Shift) “Downregulation”

The cooldown restores autonomic balance—transitioning the system from sympathetic activation to parasympathetic recovery.
It is the physiological bridge to the Care of the Self domain.

Structure:

3–5 min low-intensity cycling or walking
3–5 min positional or directed breathing (e.g., 4s inhale / 6s exhale)
5–10 min mobility targeting hips, spine, and key joint complexes

Recovery begins before you leave the room.

VI. Training Splits: Structuring the Week for Mission-Fit Adaptation

Organize stress. Preserve capability. Serve the mission.

Training splits organize systemic and neuromuscular stress across the week while ensuring all traits are addressed.
Selection is driven by mission schedule, recovery bandwidth, and training maturity—not preference.

Progression Logic (macro-to-micro):
Power → Strength → Hypertrophy → Endurance
(Express force fast → raise ceiling → build armor → expand sustainment)

Split Selector (Quick Guide)

Split	Best For	Pros	Risks / Notes
A. Total Body Rotation (TLU / LUT / UTL)	Most operational contexts; variable schedules	Full-system adaptation; low local fatigue; easy to reshuffle when ops change	Requires discipline to keep the daily emphasis tight
B. Total Body Push–Pull Emphasis	Mixed-strength weeks; simple patterning	Balances axial load; clear intent; easy capacity pairing	Still total-body—monitor cumulative volume
C. Upper–Lower Split	Moderate–advanced with stable recovery	Higher per-session volume; clear stress segmentation	Less “messy” than real ops; schedule regeneration between heavy days
D. Push–Pull–Legs (PPL)	Aesthetic or high-volume goals	High density per region	Lower tactical fit unless hybridized with movement prep & energy-system conditioning

Doctrine: design around movement patterns, energy systems, and readiness rhythms—splits serve the mission, not preference.

A. Total Body Rotation (Most Operationally Practical)

Emphasis: Full-system adaptation; maintains tactical realism; reduces local fatigue.

Rotations:

TLU: Total → Lower → Upper
LUT: Lower → Upper → Total
UTL: Upper → Total → Lower

Use When: Duty schedule is volatile; you need frequent touches on all traits.
Execution Note: Rotate the daily emphasis but keep contact with all systems.

B. Total Body Push–Pull Emphasis

Emphasis: Global patterns with a dominant push or pull.

Day 1: Deadlift Power/Strength + Upper Pull (Power → Endurance)
Day 2: Squat Power/Strength + Upper Push (Power → Endurance)

Use When: You want simple structure that balances axial stress and energy-system work.
Execution Note: Pair locomotive power with the day’s upper emphasis to streamline CNS demand.

C. Upper–Lower Split

Emphasis: Clear segmentation for higher per-session volume.

Day 1: Upper (Power → Strength → Hypertrophy → Endurance)
Day 2: Lower (Power → Strength → Hypertrophy → Endurance)

Use When: Recovery is stable; athlete is moderate–advanced.
Execution Note: Watch cumulative fatigue; schedule Regeneration between heavy days.

D. Push–Pull–Legs (High Complexity, Lower Tactical Fit)

Common in aesthetic contexts; less applicable to dynamic operations.

Push: Chest/Shoulders/Triceps
Pull: Back/Biceps
Legs: Quads/Hams/Glutes

Use When: Secondary goal is physique or high regional volume.
Execution Note: If used, hybridize with movement prep and energy-system conditioning to retain field utility.

Implementation Rhythm (per THI Doctrine)

Weekly Cadence:
- Development: 1–3 sessions
- Stimulation: 2–3 sessions
- Regeneration: ≥ 1:1 with Development
Whole-System Contact: Maintain alactic / lactic / aerobic touches each week.
Dynamic Load Management: “Sliders, not switches” using HRV/RHR, sleep, RPE, and operational tempo.
AAR Loop: Mini-AAR weekly; adjust split or emphasis based on observations (event → observation → lesson → action/owner/date).
Care of the Self: Insert parasympathetic resets on high-load days; protect sleep and hydration on back-to-back outputs.

Selection Heuristics (make the call fast)

Unstable schedule / fieldwork: Total Body Rotation
Need simple balance + strength focus: Total Body Push–Pull
Advanced trainee with time/recovery: Upper–Lower
Physique-leaning / high volume: PPL (hybridized)

Bottom Line: Splits serve the context. Change the split when the mission changes, not when boredom strikes.

VII. Conditioning: Operational Energy Management

Train the system that powers the mission.

Conditioning is a systems discipline—preparing the brain–body network to generate, sustain, and recover energy under real operational stress.
Intent leads; modality follows. We build output first, then deploy it across terrain.

A. Energy System Development — Multi-Tier Structure

Tier	System	Focus	Time Domain	Example Work
Gain	Alactic (ATP-PC)	Explosive capacity; peak force	< 10 sec	Hill sprints, resisted sled sprints, shuttle bursts
Pain	Lactic (Anaerobic Glycolysis)	Tolerance & repeatability under stress	30–60 sec	Assault bike intervals, prowler pushes, repeat 400s
Sustain	Aerobic (Oxidative)	Fatigue resistance; recovery capacity	90+ sec	Zone 2 runs, long rucks, tempo swims

Doctrine: intent sets the signal; modality is just terrain. The dose creates the adaptation.

B. Tactical Application Matrix

System	Target Adaptations	Tactical Application	Training Methods
Explosive Power (ATP-PC)	Maximal neural drive; rate of force development	Breaching, sprint-to-cover, combatives, short-force tasks	Olympic lifts, <10s sprints, med-ball throws, heavy plyometrics
High-Output Sustainment (Glycolytic)	Lactate buffering; repeat-effort capacity	Bounding under fire, casualty recovery, sustained shuttles	200–400m sprints, sled drags, structured work/rest intervals
Durability & Work Capacity (Aerobic)	Cardiovascular economy; fatigue resistance	Long rucks, multi-hour ops, shift-work recovery	Zone 2 runs, long rucks, circuit-based aerobic blocks

Key principle: Train for output first; apply it across terrain second. Intent over modality.

C. Session Structuring Options

Use one or multiple tiers per session based on goal, phase, and current readiness.
Recommended sequencing:

Gain → Sustain → Pain (Preferred)
Start with freshness and power, build aerobic base, finish with threshold stress.
Ideal for general physical training and broad capacity building.
Sustain → Gain → Pain
Prime the cardiac system, express power from mild fatigue, inoculate with stress.
Ideal for combat-focused conditioning and field specificity.

Slider, not switch: Adjust tier volume by HR/RPE, sleep, and operational tempo.

D. Terrain-Informed, Intent-Led Conditioning

Key Principle: Build output first, then apply across terrain.
The terrain expresses capacity; it should not determine the stimulus.

Examples:

Train alactic power with unloaded sprints → Apply via hill bounds or breach-to-contact under fatigue.
Build aerobic durability with Zone 2 cycling → Apply during extended patrols or open-water navigation.

E. Movement Capacity Under Stress

Train Respiratory Efficiency
Use breath control and positional breathing to accelerate recovery and regulate autonomic load between bouts.
Build Movement Fidelity Under Fatigue
Rehearse clean motor patterns during degraded states (repeatable drills, strict mechanics) to preserve decision-quality and reduce injury risk.

F. Mental Conditioning for Energy Leadership

“Conditioning is energy leadership.”
Elite performers maintain decision clarity under exhaustion.

Reinforce:

Cognitive resilience under duress
Stress inoculation via controlled exposures (heat/cold/social friction as appropriate)
Mid-effort recalibration: breath cues, focal anchors, and simple self-commands

Readiness × Resilience Integration

Focus	Readiness Effect	Resilience Effect
Gain (Alactic)	Faster first-step; higher peak output	Confidence under urgency; neural efficiency
Pain (Glycolytic)	Repeat high-output efforts	Tolerance of discomfort; composure under burn
Sustain (Aerobic)	Longer work windows; faster between-bout recovery	Fatigue resistance; autonomic stability

Conditioning is a systems discipline: readiness expresses output; resilience preserves it.

AAR Cadence

Event: Conditioning session with defined tier(s) and targets
Observation: HR/RPE, split times, technical fidelity, recovery between bouts
Lesson: Which limiter appeared (engine, skill, psyche)?
Action/Owner/Date: Adjust tier volume or rest; assign breath protocol; schedule next reassessment

Bottom Line: Intent sets the signal. Terrain expresses it. The AAR locks in the adaptation.