• What is my physical potential?
• Have I tried to reach my limits?
• Do I feel strong in certain areas, but weak in others?
• Am I quick enough?
• Can I jump high a few times without falling apart?
• Can I sprint for more than 30 seconds without collapsing?
• Do I know the difference between being strong and being tough?
• Do I like what I see in the mirror?

What Is Controlled Fatigue Training?

Warrior Diet Controlled Fatigue Training (CFT) is an exercise program that methodically trains the body to resist fatigue under intense physical stress, while gradually improving all performance capabilities (i.e. strength, speed, velocity, and sustained power).

Like other WD programs, CFT is based on one master principle– SURVIVAL. The program consists of workout units (complex sets) that mimic primal fight or flight activities, increasing alertness, balance- control and capacity to "come back with a vengeance" when extremely fatigued.

Humans, like other animals are primarily preprogrammed to adapt and improve their ability to survive, when exposed to certain hard conditions that force the body to endure periodic nutritional or physical stress.

Scientists believe that since the late Paleolithic period (about 10,000 years ago), we humans, have inherited genes known as thrifty genes that help us better survive when forced to periodically undereat due to lack of food or routinely be engaged in intense physical activity due to the necessity to hunt, fight or flight. When triggered, certain thrifty genes help us better survive by up grading the body's capacity to utilize fuel and generate energy, while improving body composition (i.e. the ratio of lean tissue/fat).

Evidently, some thrifty genes had been identified by researchers as "Fat burning genes" and "Fat Storing Genes" (i.e. PPAR alpha and PPAR gamma, respectively). It had been suggested that in order to fully take advantage of our biological make-up, we must follow a life-style that somewhat mimics the way we are primarily destined to live. For that matter, the more we exercise in a way that mimics primal human fight or flight activities, and the more we follow feeding cycles that mimic primal cycles of feast and famine, the more we will trigger the genes that improve our ability to survive, making us tougher, leaner stronger and healthier. In other words, life doesn't provide many choices, "IF YOU ARE NOT ACTIVELY SURVIVING YOU ARE PASSIVELY DYING."

The CFT Revolution

CFT vs. Other Training Methods

Controlled Fatigue Training e-Book

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• The WD's CFT trains the body to resist fatigue and sustain power under intense or extreme physical stress in a way that mimics primal fight or flight activities.
• Not like other training methods today that typically separate between resistance and endurance, CFT combines both with a substantial emphasis on exercise intensity.
• Different from training methods that typically endorse either short sets of resistance or prolonged moderate aerobics, CFT incorporates complex workout units with short rest or no rest between sets, methodically rotating between low and high levels of complexity, work load and volume. CFT does not incorporate moderate aerobics.
• While other exercise programs typically work on isolation of body parts (arms, chest, legs, shoulders, etc.), CFT works the whole body with a superior emphasis on the core.
• While other exercise programs generally fail to provide clear functional principles, CFT is based on survival related principles with a profound` functional appeal and defined clear priorities as to what comes first and what is secondary.
• While other exercise programs promise a "straight Line" progress (i.e. gradual increase in weight load, etc.), CFT gradually increase strength speed velocity together with the capacity to resist fatigue. By virtue of methodically rotating between levels of exercise's complexity, work load and volume, CFT features repetitive cycles of training sessions, providing steady progress in a spiral like manner.

Intensity - levels of exercise complexity and work load in a workout unit.

Volume - number of workout units/per fixed time.

CFT Principles

1. Base your training on workout units that incorporate strength speed, velocity and endurance exercise in one complex set.
2. Incorporate pre-fatigue or post-fatigue exercise with the workout units. Rotate between sessions with pre-fatigue exercise, sessions with post-fatigue exercise and sessions of shear resistance.
3. Incorporate special abdominal and back supersets in the end of the workout sessions.
4. Exercise within a fixed time frame. Increase intensity- (increase work load or complexity) while reducing volume (less workout units/ time).
5. Increase volume while decreasing intensity (more units less weight load or complexity).
6. Increase intensity with a fixed volume.
7. Increase volume with a fixed intensity.
8. Rotate between 6,7,8,9.

CFT Nutritional Tips

• Cycle between high fat and high carb days (or detox) to train your body to maximize fuel utilization.
• Have a recovery meal of 15-20g of protein and 10-25g of carbs right after your workout (ideally within the first 30 min. of post exercise).
• Have light protein meal with minimum carbs every couple of hours after the initial post exercise recovery meal.
• If you workout in the late afternoon or early evening your evening main meal should be a great recovery meal.