LAF 1 Year Lifespan Program

THE 5 METRICS TO LIVE LONGER
1-Year Lifespan Program | Digital Download 

One year can change the trajectory of the rest of your life.

The 1-Year Lifespan Program is the complete training and measurement system for adults who are serious about building a body that remains strong, capable, and resilient with age.

Built around VO₂ Max, skeletal muscle, bone density, A1c, and visceral fat, this program replaces fitness guesswork with a full year of progressive training and measurable benchmarks. You’ll develop cardiovascular capacity and lean muscle—the two central levers of the program—through bodyweight training, weighted-vest rucking, HIIT, kettlebell work, nutrition, and increasingly demanding performance challenges.

You’ll begin by building a strong foundation, progress through six months of structured development, advance into higher training loads, and finish with a complete Five Metrics retest. The goal is not simply to complete workouts. The goal is to compare where you started with what your body can do one year later.

Inside the program:

• A complete 12-month progressive training system
• Foundation, Build, Advance, and Retest phases
• Bodyweight strength, HIIT, and balance training
• Progressive weighted-vest rucking
• Body Weight Buster 4x4 and Kettlebell 200 workouts
• The 300-rep TommyBell/Kettlebell challenge
• A full or scaled Murph-inspired benchmark
• Ability-based modifications and multiple intensity levels
• Personalized calorie and macronutrient guidance
• Baseline, mid-program, and year-end performance testing
• Guidance for retesting all Five Metrics
• A sustainability plan for continuing into Year 2
• Research supporting the complete framework

No machines. No barbells. No wasted motion. Just a disciplined, measurable system designed to help you build the strength and conditioning you’ll want for every decade ahead.

Don’t just train for summer. Train for your lifespan.

This is a digital product. No physical item will be shipped. The Tank Tactical Weight Vest, kettlebell, medicine ball, testing services, and other equipment are sold separately.