BALANCED 1: Training by Sal Alosi in TrainHeroic

BALANCED 1

Fortitude Gym HQ

General Fitness, Custom Programming, Multi-sport, Strength & Conditioning, Jiu Jitsu, Women's Training
Coach
Sal Alosi

BALANCED 1

Balanced Strength Emphasis: This 12-week program is the first in a 4-part series designed to balanced training throughout the annual training plan addressing hypertrophy, absolute strength, relative strength, and power along the way.

This Program Includes:

How To Read Your Lift Card Guide

Four 3-Week Training Phases

4 Training Sessions / Week

Exercise Demonstration Videos

This program requires access to a gym w/ a power rack, barbell & dumbbells, and a glute ham bench

Features
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Programming 4 days per week
Daily warmup, strength, & regen training that’s accessible and challenging for athletes of any level or background.
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Exercise Video Guidance
Custom instructional videos to guide your practice and make execution easy.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Power Rack & Barbell // Pull Up Bar // Dumbbells // Glute Ham Bench
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Sample Week
Week 1 of 12-week program
Sunday
B1: Week 1 Day 1

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

PRIMARY

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

Incline Press: 45 Deg: BB

4 x 12 @ 70 %

C2

Pull Up: Close Grip: Neutral

4 x 12 @ 70 %

D1

Decline Press: 15 Degree: DB

4 x 12

D2

Row: Inverted: Reverse: Medium

4 x 12

E1

Triceps: Ext: Band

3 x 15

E2

Biceps Curl: Incline: 45: DB

3 x 12

F

Post Stretch: Wall A

Monday
B1: Week 1 Day 2

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: Big Band A

Complete 5 Reps For Each Movement: Squat DL GM Knee Shuffle Squat Abd Standing Retract

C

Squat: BB

4 x 12 @ 70 %

D

Squat: Hack: BB

4 x 12

E1

Step Up: Side: DB

3 x 20

E2

Back Extension: Incline: DB

3 x 20

Recovery

F

Post Stretch: Static Band A

Hold Each Position For 20 Seconds: Hamstring Hip Flexor Quad Glute

Wednesday
B1: Week 1 Day 4

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

PRIMARY

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

Dip: Standard

4 x 12 @ 70 %

C2

Pull Up: Wide Grip: Overhand

4 x 12 @ 70 %

D1

Incline Press: 30 Deg: DB

4 x 12

D2

Row: Inverted: Neutral: Medium

4 x 12

E1

External Rotation: Elbow On Knee: DB

3 x 15

E2

Powell Raise: Floor: DB

3 x 15

F

Post Stretch: Wall A

Thursday
B1: Week 1 Day 5

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: Big Band A

Complete 5 Reps For Each Movement: Squat DL GM Knee Shuffle Squat Abd Standing Retract

C

Deadlift: Wide Grip: BB

4 x 6 @ 70 %

D1

Lunge: Forward: DB

4 x 12

D2

Leg Curl: Glute Roller

4 x 12

E1

Calf: Seated: DL

3 x 20

E2

Bridge: Front Elbow

3 x 0:20

Recovery

F

Post Stretch: Static Band A

Hold Each Position For 20 Seconds: Hamstring Hip Flexor Quad Glute

Coach
coach-avatar 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.

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BALANCED 1

This 12-week program is the first in a 4-part series designed to balanced training throughout the annual training plan addressing hypertrophy, absolute strength, relative strength, and power along the way.

Get BALANCED 1
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BALANCED 1