ADVANCED
Fortitude Gym HQ
Strength & ConditioningFORTITUDE ADVANCED
Our Advanced Program is designed to improve lean body mass, increase absolute strength, and develop explosive power through the utilization of Olympic Weightlifting and traditional barbell and dumbbell exercises.
The root of this program comes from the Soviet System of Periodization which manages the monthly training volume and intensities of the clean, snatch, jerk, squat, press, and posterior chain.
This program will cycle through Accumulation & Intensification Phases throughout the annual training plan. Proper management of training variables will help avoid training plateaus, create long term success, and an injury free training experience.
If you want to train like a competitive Division I athlete, this is the program for you.
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
Prep
B
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
C1
Bridge: Pushup: Iso
4 x 0:20
C2
Squat: BW: Lateral
4 x 4
C3
Shoulder: Band: Upright Row: External Rotation
4 x 15
C4
Hop: Box: Lateral
4 x 3
D
Complex: Muscle Clean
6 x 5 @ 50, 50, 55, 55, 60, 60 %
E1
Split Squat: FFE: DB
6 x 8
E2
Row: Unsupported: DB
6 x 10
Recovery
F
Post Stretch: Wall A
Hold Each Position For 60 Seconds Each: Straight Leg Hamstring Straight Leg Glute V-Sit Squat - Arms Pushing Knees Out
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
Prep
B
Warmup: Mini Band A
Complete 5 Reps For Each Movement: Str Leg Shuffle RLFB Quad Glute Supine March Seated Pulldown Seated Retract Squat
C1
Bridge: Side Elbow: Iso
4 x 0:10
C2
Back Extension: Hips
4 x 6
C3
Lateral Raise: Standing: DB
4 x 15
C4
Jump: Box
4 x 3
D
Complex: Muscle Snatch
6 x 5 @ 50, 50, 55, 55, 60, 60 %
E1
Front Squat: BB
6 x 6
E2
Incline Press: 45°: DB
6 x 10
Recovery
F
Post Stretch: Static Band A
Hold Each Position For 20 Seconds: Hamstring Hip Flexor Quad Glute
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
Prep
B
Warmup: Stick A
You will need the following for this series: 1" Round x 3' PVC Dowel or Broomstick Complete 5 Reps For Each Of The Following Movements: Internal Rotation Overhead Pulldown Single Arm Shoulder Rotations In Line Lunge Counter Balance Squat
C1
Carry: Double: Low
4 x 10
C2
Shoulder: Band: Scarecrow
4 x 15
C3
Torso: Landmine
4 x 5
C4
Med Ball: Throw: Squat & Press: NCM
4 x 3
D
Complex 1
3 x 5 @ 40 %
E1
Deadlift: Romanian: BB
6 x 10
E2
Pull Up: Pronated: Medium
6 x 10
Recovery
F
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.
The perfect introduction to our adaptation of the Soviet style periodization with 700 monthy reps.
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