AGELESS ATHLETE
Fortitude Gym HQ
Strength & ConditioningAs we age, strength training becomes more crucial—not just for maintaining muscle mass but for supporting joint health, bone density, and metabolic function.
Gone are the days of reckless, high-intensity routines that leave us sore for days without meaningful progress. The all so popular & cheap “Cardio with Weights” group fitness classes that get your heart rate up, but do not create enough muscular tension to elicit the adaptation of STRENGTH.
The Ageless Athlete needs purposeful, age-appropriate strength training designed to build and sustain strength, with the goal building muscle, to enhance life span, while avoiding injury and burnout.
Here’s a glimpse on how we design strength training programs:
Progressive Overload Building strength slowly and steadily is critical, with a focus on long-term progress.
Time Under Tension Leveraging speed of movement to tap into a full spectrum of motor units throughout the training program.
Movement Quality Implementing full warmups & cool downs along with movements that develop strength through a full range of motion, and having proper progressions & regressions to meet all of our clients where they are, and help them improve from there.
Strength Development Prioritizing compound movements that translate into real-life activities and enhance quality of life.
Training in your 40s, 50s, and beyond isn’t about showing off in the gym—it’s about longevity, resilience, and functionality. The Ageless Athlete doesn't “work out”. They train to compete & win in life, with a focus on strength development that supports an active, healthy lifestyle.
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
OH Press: One Knee: One Arm: DB
3 x 10
C2
Pull Down: Pronated: Wide
3 x 10
D1
Bench Press: DB
3 x 12
D2
Row: One Arm: Supinating: DB
3 x 12
E1
Powell Raise: Floor: DB
3 x 15
E2
External Rotation: Face Pull: Neck: Pulley
3 x 15
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: 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
Split Squat: FFE: Low Pulley
3 x 10
C2
Leg Curl: Glute Roller
3 x 10
D1
Step Up: Side: DB
3 x 12
D2
RDL: BB: SL
3 x 12
E1
Calf: Standing: SL
3 x 15
E2
Torso: Punch: Two Knee: Pulley
3 x 15
Recovery
F
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
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
External Rotation: Elbow On Knee: DB
3 x 15
C2
Trap 3: One Arm: 60 Degree
3 x 15
D1
Incline Press: 30°: DB
3 x 10
D2
Pull Down: Neutral: One Arm
3 x 10
E1
Push Up: Bar
3 x 12
E2
Row: Inverted: Pronated: Medium
3 x 12
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: 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
Calf: Standing: SL
3 x 15
C2
Torso: Crunch: Hanging: Alt
3 x 15
D1
Split Squat: RFE: DB
3 x 10
D2
Leg Curl: Swiss Ball
3 x 10
E1
Step Up: Front: DB
3 x 12
E2
Goodmorning: SL: Band
3 x 12
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. Currently the owner. founder, and head coach at Fortitude Gym HQ in Chandler, Arizona.
Train to compete & win in life, with a focus on strength development that supports an active, healthy lifestyle.
Get AGELESS ATHLETE
Matt Brill
Masters BJJ Athlete
Verified Athlete"Love the programs. Very strategic in the approach & has taught me about things I thought I already knew!"
Pete D
Masters BJJ Athlete
Verified Athlete"At 53, I need to be very precise in how I spend my time getting strong. Jiu Jitsu is my current athletic passion. Sal is the most precise and accurate fitness professional I have ever encountered. When we met, my knees were a source of daily pain for me. Now, I never think about them."
Linda M.
Ageless Athlete
Verified Athlete"At 57 years old I was unsure if I could gain muscle and transform my body, but Sal was confident I could and has programmed training that delivered!"
Justin Rittman
Former Division I Athlete
Verified Athlete"By being part of the program I can track my progress and also keep myself accountable. Coach puts tremendous effort into the training sessions. He is always finding new ways to challenge me and make sure I’m always getting stronger, healthier, and more educated about strength training."
When you join a team you’re getting more than programming, you’re joining an online community.
AGELESS ATHLETE
AGELESS ATHLETE
AGELESS ATHLETE
