RETURN TO TRAIN
Fortitude Gym HQ
Strength & ConditioningRETURN TO TRAIN
This program is designed for athletes and coaches returning from an extended period of down time. Using Hi / Lo programming, this two week intro phase will prepare athletes for the demands of an intensive strength & conditioning program. The use of short to long acceleration programming will reduce the risk of soft tissue injury while the strength loading is calculated off current bodyweight to ensure proper intensities are used.
Prep
A
Roll A
You will need the following for this series: Foam Roller Complete 10 Passes At Each Position: Psoas - TFL - Quad - IT Band Adductors - Low / Mid / High Glute - Side/Side Calf - High / Lo Lower Back Upper Back Lat / Extension / Lat
B1
Bridge: Front Elbow
2 x 0:20
B2
Bridge: Glute: DL: Iso
2 x 0:20
Prep
C
Warmup: Inplace A
Complete 5 Reps Each Leg For Each Movement: Supine Knee Hug Rocker / Hold Supine Leg Raise Prone Neck - Flex/Ext Prone Neck - Rotation Quad Hydrant Elbow / Instep
D
Mach Drills: Ankling
3 x 4 @ 10
E
Run: Acceleration: Short Recovery
2 x 4 @ 10
F
Complex: A
3 x 4 @ 40, 45, 50 %
G1
Torso: Landmine
1 x 2
G2
Push Up : Standard
1 x 60
Recovery
H
Post Stretch: Inplace Static A
Hold Each Position For 20 Seconds: Rocker / Hold V-Sit (RLBM) Glute Combo Cobra / Heel Sit
Prep
A
Roll B
You will need the following for this series: Foam Roller Lacrosse Ball Complete 10 Passes For Each Position: Ball - Foot - Toe / Arch / Heel Psoas - TFL - Quad - IT Band Adductor - Low / Mid / High Glute - Side / Side Glute - Front / Back Lower / Upper Back Lat / Extension / Lat
Prep
B
Warmup: Dynamic: Walking
Complete 5 Reps On Each Leg: Knee Hug Leg Swing Cross Knee Hug Quad & Reach Reverse Lunge
Conditioning
C
Warmup: Med Ball A
Complete 5 Reps For Each Movement: CB Squat Side Bend (Shoulder) RDL Lift Split Squat Toe Touch Superman (BN)
D
Run: Tempo Run
2 x 6 @ 100
Recovery
E
Post Stretch: Inplace Static A
Hold Each Position For 20 Seconds: Rocker / Hold V-Sit (RLBM) Glute Combo Cobra / Heel Sit
Prep
A
Roll A
You will need the following for this series: Foam Roller Complete 10 Passes At Each Position: Psoas - TFL - Quad - IT Band Adductors - Low / Mid / High Glute - Side/Side Calf - High / Lo Lower Back Upper Back Lat / Extension / Lat
B
Bridge: Side Elbow: Iso
2 x 0:20
Prep
C
Warmup: Inplace A
Complete 5 Reps Each Leg For Each Movement: Supine Knee Hug Rocker / Hold Supine Leg Raise Prone Neck - Flex/Ext Prone Neck - Rotation Quad Hydrant Elbow / Instep
D
Mach Drills: Ankling: Lateral
3 x 4 @ 10
E
Run: Acceleration: Long Recovery
2 x 4 @ 10
F
Complex: B
3 x 4 @ 40, 45, 50 %
G1
Shoulder: DB: Lateral Raise
1 x 60
G2
Torso: Sit Up: Flat Foot
1 x 60
Recovery
H
Post Stretch: Inplace Static A
Hold Each Position For 20 Seconds: Rocker / Hold V-Sit (RLBM) Glute Combo Cobra / Heel Sit
Prep
A
Roll B
You will need the following for this series: Foam Roller Lacrosse Ball Complete 10 Passes For Each Position: Ball - Foot - Toe / Arch / Heel Psoas - TFL - Quad - IT Band Adductor - Low / Mid / High Glute - Side / Side Glute - Front / Back Lower / Upper Back Lat / Extension / Lat
Prep
B
Warmup: Dynamic: Walking
Complete 5 Reps On Each Leg: Knee Hug Leg Swing Cross Knee Hug Quad & Reach Reverse Lunge
Conditioning
C
Warmup: Med Ball A
Complete 5 Reps For Each Movement: CB Squat Side Bend (Shoulder) RDL Lift Split Squat Toe Touch Superman (BN)
D
Run: Tempo Run
2 x 6 @ 100
Recovery
E
Post Stretch: Inplace Static A
Hold Each Position For 20 Seconds: Rocker / Hold V-Sit (RLBM) Glute Combo Cobra / Heel Sit
Prep
A
Roll A
You will need the following for this series: Foam Roller Complete 10 Passes At Each Position: Psoas - TFL - Quad - IT Band Adductors - Low / Mid / High Glute - Side/Side Calf - High / Lo Lower Back Upper Back Lat / Extension / Lat
B1
Bridge: Front Elbow
2 x 0:25
B2
Bridge: Glute: DL: Iso
2 x 0:25
Prep
C
Warmup: Inplace A
Complete 5 Reps Each Leg For Each Movement: Supine Knee Hug Rocker / Hold Supine Leg Raise Prone Neck - Flex/Ext Prone Neck - Rotation Quad Hydrant Elbow / Instep
D
Mach Drills: Ankling
3 x 4 @ 10
E
Run: Acceleration: Short Recovery
2 x 4 @ 15
F
Complex: A
4 x 4 @ 40, 45, 50, 50 %
G1
Torso: Landmine
1 x 30
G2
Push Up : Standard
1 x 80
Recovery
H
Post Stretch: Inplace Static A
Hold Each Position For 20 Seconds: Rocker / Hold V-Sit (RLBM) Glute Combo Cobra / Heel Sit
Prep
A
Roll B
You will need the following for this series: Foam Roller Lacrosse Ball Complete 10 Passes For Each Position: Ball - Foot - Toe / Arch / Heel Psoas - TFL - Quad - IT Band Adductor - Low / Mid / High Glute - Side / Side Glute - Front / Back Lower / Upper Back Lat / Extension / Lat
Prep
B
Warmup: Dynamic: Walking
Complete 5 Reps On Each Leg: Knee Hug Leg Swing Cross Knee Hug Quad & Reach Reverse Lunge
Conditioning
C
Warmup: Med Ball B
Complete 5 Reps For Each Movement: Squat Side Bend (OH) Staggered RDL Chest Punch OH Split Squat Alt Toe Touch Superman (Arms Extended)
D
Run: Tempo Run
2 x 8 @ 100
Recovery
E
Post Stretch: Inplace Static A
Hold Each Position For 20 Seconds: Rocker / Hold V-Sit (RLBM) Glute Combo Cobra / Heel Sit
Sal Alosi
Sal Alosi has been a leader in the Strength & Conditioning field for the past 20 years working in private, collegiate, and professional settings. Most notably, Sal spent 6 years at UCLA where he developed 31 NFL draft pics, including 6 first rounders. Coach is currently the Founder & Head Coach at Fortitude Gym HQ in Chandler, Arizona.
