THE PROGRAM

Fortitude Gym HQ

Strength & Conditioning
Coach
Sal Alosi

FORTITUDE - THE PROGRAM

STARTS MONDAY 1/2/23. 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!

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UNDULATING PERIODIZATION
Leverage the benefits of following our favorite concept of alternating between 3-week accumulation and intensification mesocycles.
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STOP WORKING OUT & START TRAINING!
You don't need a workout. You need a training program. Anyone can make you tired. But only good programming will get you strong.
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WARMUP & REGEN BUILT INTO EACH SESSION
Training hard can take its toll on the body. Improving your ability to recover between training sessions is an aspect overlooked by most people. For this reason, we address tissue quality & regeneration in all of our programs!
Features
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Programming 4 days per week
Daily warmup, strength training, & regen that’s accessible and challenging for athletes of any level or background.
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Exercise Video Guidance
Custom 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. Track all of your progress through this app.
Equipment
Required
Rack // Dumbbells // Barbells
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
THE PROGRAM: Reload Week 1 Day 1

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: Medium: Supinated

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

Tuesday
THE PROGRAM: Reload 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: 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

Thursday
THE PROGRAM: Reload Week 1 Day 4

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

Friday
THE PROGRAM: Reload 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: 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

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. Currently the owner. founder, and head coach at Fortitude Gym HQ in Chandler, Arizona.

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GET ON THE PROGRAM

Stop working out and start training!

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FAQs
Do I need full gym access to perform this program?
A full gym would be good but we perform these programs w/ a rack, pullup bar, barbells, dumbbells,, and bands. Cables stacks and a GHR would also help.
How long is each program?
You get access month to month through TranHeroic but each program / macrocycle is designed with four 3-week mesocycles totaling a 12 week program.
Can women train on this program?
Absolutely! Anyone that wants to get strong!
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THE PROGRAM
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THE PROGRAM
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THE PROGRAM
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