THE PROGRAM
Fortitude Gym HQ
Strength & ConditioningFORTITUDE - THE PROGRAM
Classic strength training programmed for you the Fortitude Gym way. Each program is structured into 12-week macrocycles designed to increase volume and intensity by leveraging undulating periodization. Special methods will be used to create residual training effects that will enhance the targeted strength qualities. Program will rotate through hypertrophy, absolute strength, relative strength, & power over the course of the annual plan. It's time to get ON THE PROGRAM!
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 Up: Supinated: Medium
3 x 10
D1
Bench Press: Offset: DB
3 x 12
D2
Row: One Arm: Supinating: DB
3 x 12
E1
Powell Raise: Floor: DB
3 x 15
E2
External Rotation: Cobra: DB
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: FHE: DB
3 x 10
C2
Leg Curl: Band: One Leg
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: Band
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
Incline Press: 30 Deg: DB
3 x 10
C2
Pull Down: Neutral: One Arm
3 x 10
D1
Decline Press: 30 Degree: DB
3 x 12
D2
Row: One Arm: Elbow Out: DB
3 x 12
E1
External Rotation: Elbow On Knee: DB
3 x 15
E2
Trap 3: One Arm: 60 Degree
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: RFE: DB
3 x 10
C2
Leg Curl: Swiss Ball
3 x 10
D1
Step Up: Front: DB
3 x 12
D2
Goodmorning: SL: Band
3 x 12
E1
Calf: Standing: SL
3 x 15
E2
Torso: Crunch: Hanging: Alt
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
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.
Justin Rittman
Former Division 1 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."
Pete Deeley
Masters Jiu-Jitsu Competitor
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."
Caroline Shulim
Attorney / Fitness Enthusiast
Verified Athlete"Sal was such a fantastic find! I had trained virtually and in person with a few bodybuilding-type coaches and saw results, but nothing like I’ve experienced since working with Sal. His programing is clear and effective and accompanied with videos demonstrating form etc."
When you join a team you’re getting more than programming, you’re joining an online community.
THE PROGRAM
THE PROGRAM
THE PROGRAM
