AWARENESS WARRIORSFOUNDATIONGet Support ↗WARRIOR TRAINING / MOVE WITH PURPOSE
The Warrior’s Training Plan brings AWF’s belief—Depression Hates a Moving Target—into daily practice.
Created by AWF’s founder, drawing on his education in fitness and exercise science and his personal training, this guide combines strength, conditioning, endurance, and purposeful movement across 60 training sessions.
Use it as a framework. Adapt the work to your abilities, take recovery time, and progress at a pace appropriate for you. You don’t have to complete every workout to be part of this movement.
Train alongside someone. Encourage each other. Keep connection at the center.
Before You Begin ↓BEFORE YOU BEGIN
Your place in AWF does not depend on a load, a time, or completing this plan. Choose work that reflects your current abilities, health, experience, and recovery.
The guide includes lifting, running, jumping, loaded carries, weighted-vest work, rope climbs, and other demanding movements. Some require established skills, equipment, and appropriate facilities. “The Foundation” is the first phase, rather than a beginner instruction course.
You may reduce loads, distances, repetitions, or duration; substitute or omit movements; pause or stop. Seek qualified fitness guidance for unfamiliar movements or adaptations. A written target never overrides your limits.
The calendar organizes five sessions per week. It does not require five consecutive training days or a fixed finish date. Plan recovery, take additional rest as needed, and extend the timeline. Do not double up to make up missed work.
Consult your doctor or other qualified healthcare professional before beginning or substantially changing exercise, and follow their guidance. Movement and community support complement professional medical and mental-health care.
Participation is voluntary and at your own risk. Exercise can cause injury, serious illness, permanent disability, or death. Risks may arise from exertion, lifting, running, jumping, climbing, falls, equipment, environmental conditions, or other people. Risks cannot be eliminated entirely, even when care is taken.
This guide provides general fitness information. It is not an individualized exercise prescription, personal assessment, supervised session, medical advice, diagnosis, therapy, or mental-health treatment. Making this guide available does not establish personal coaching, clinical care, or monitoring by AWF or its author. No fitness or mental-health outcome is guaranteed.
Consult your doctor or other qualified healthcare professional before starting this guide or making substantial training changes, and whenever you are uncertain whether activity is appropriate. Follow medical restrictions and seek qualified instruction for unfamiliar or technically demanding movements. This guide does not replace professional healthcare or individualized fitness guidance.
Choose activities, loads, distances, repetitions, intensity, and duration appropriate to your circumstances. You may rest or stop at any time. Do not attempt movements or loads you cannot control, exercise through injury or concerning symptoms, or treat motivational language as an instruction to exceed your limits. If serious or concerning symptoms occur, stop and seek appropriate medical help; urgent symptoms require urgent care.
Use suitable equipment, facilities, footwear, and conditions. Consider hydration, heat, fueling, recovery, and the need for supervision or assistance. Do not assume that one person’s experience, performance, or ability establishes what is appropriate for you.
Movement and connection can be part of a broader support system. AWF and this guide do not replace professional medical or mental-health care. If you need professional or crisis support, seek appropriate services rather than relying on a workout or AWF’s contact form.
Explore Support & Resources ↗Participation is voluntary and at your own risk. Read the guidance above and the full notice in the master guide before following a workout.
THE COMPLETE FRAMEWORK
The revised master guide includes the AWF philosophy, preparation and exercise-risk guidance, and all 60 training sessions. Keep a copy alongside your daily posters.
12-week framework · 60 training sessions · Flexible timeline
Download the Revised Guide ↓Read the Guide in Your Browser ↗YOUR DAILY WORK / ONE STEP AT A TIME
Choose a phase and a week to see five individual workout posters. Open a poster to enlarge it, or expand its workout text. The guide’s progression is a framework to adapt to your circumstances.
Each poster is an individual image. Read the Before You Begin guidance and exercise-risk notice before training. Adapt, rest, or stop as needed.
THE MOVEMENT CONTINUES
Have a question about AWF or want to become part of the movement? We’d like to hear from you.
Join the Movement ↗