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Project Spartan UltraPhase I

Active phase

Build the Engine

Establish the strength, aerobic foundation, movement durability, and long-duration capacity required for the mission ahead.

Mission SOPs
Six
SOP coverage
6 of 6 published
Training status
Active · collecting evidence

Observed performance checkpoints

Progress recorded without rushing progression.

These are verified session landmarks, not completed readiness benchmarks. Phase I remains active while comparable evidence grows.

observed

Lower-body strength landmark

Back Squat 225 lb × 7 · Romanian Deadlift 235 lb × 7

Observed working sets establish Phase I strength evidence without declaring a completed readiness benchmark.

modified

Forge working-strength landmark

Bench Press 155 lb × 7 · Landmine Row 130 lb × 6

The pain-free back-off set is the progression signal. The preceding 185 lb single is recorded as context, not used to justify a load increase.

modified

Modified grip circuit

Dead Hang 48 / 55 / 62 sec · Farmer March 26 kg/hand × 40 / 40 / 48 yd · Plate Pinch 48/48 · 46/46 · 22/28 sec per hand

Three rounds with no rest inside each tri-set and three minutes between rounds. Every hold and carry was captured. The 62-second best hang is observed evidence, not a completed 90-second formal benchmark.

Mission library

Mission SOPs

Presented in execution order. Select a mission to open its field manual.

Monday · Upper Strength & Grip

Forge

Develop upper-body strength, pulling power, grip endurance, and shoulder durability.

DisciplineControlled intensity
Tuesday · Lower Strength & Carries

Foundation

Build lower-body strength, posterior-chain power, unilateral stability, and carry capacity.

DisciplineControl
Wednesday · Aerobic Base

Engine

Develop the aerobic foundation required for sustained movement and reliable recovery.

DisciplinePatience
Thursday · Upper Hypertrophy & Structural Balance

Precision

Build balanced upper-body capacity while reinforcing movement quality and shoulder resilience.

DisciplineIntentionality
Friday · Lower Hypertrophy & Capacity

Ascent

Develop durable legs and muscular endurance for long climbs, descents, and repeated effort.

DisciplineConsistency Under Fatigue
Saturday · Long Trail, Endurance & Ruck

Expedition

Practice sustained endurance, trail movement, fueling, and the preparation required for distance.

DisciplinePreparation

Suggested rhythm

Monday through Sunday

This is the default weekly sequence. ShaOS may adjust session placement when recovery, readiness, scheduling, or benchmark trends indicate that the athlete needs a different rhythm.

MonForgeDay 1
TueFoundationDay 2
WedEngineDay 3
ThuPrecisionDay 4
FriAscentDay 5
SatExpeditionDay 6
SunRest & ResetRecovery