16 WEEKS · FOUNDATION
WARM-UP
RAMP 10-12 min: easy cardio, ankle/hip/T-spine mobility, glute activation, scap prep, then 2-3 build-up sets.
MAIN WORK
Push-ups: density sets every 90 sec x 7 rounds. Air squats/lunges: 3 x 15-20. Plank: 3 x 45-75 sec.
CONDITIONING
3 x 300-400m @ hard repeatable pace; 2:00-3:00 recovery
COOL-DOWN
5-10 min: easy walk/bike, downshift breathing, hips/calves/T-spine/pec-lat mobility. Log RPE, pain flags, and readiness.
SCALING
Scale load to clean movement. Beginner: reduce rounds by 1 and use bodyweight/band options. Advanced: add 5-10 lb or one round only if form stays sharp.
RPE GUIDANCE
Most work RPE 6-8; no technical failure. Test weeks can touch RPE 8-9 on benchmarks only.
WHY IT MATTERS
Builds academy PT tolerance and run repeatability without trashing joints.
Strength
0 / 5 exercises logged
Log all 5 exercises to complete week 1.
Programming derived from these sources — not copied. Original BFTB content built around the source-derived occupational demands.