FORTITUDE - UNCONVENTIONAL

Fortitude Gym HQ

General Fitness, Martial Arts, Multi-sport
Coach
Sal Alosi

FORTITUDE UNCONVENTIONAL

Improving aerobic fitness is a critical component of maintaining a healthy lifestyle. Most people dread getting on a treadmill or doing “cardio”. Our Unconventional Program will get your heart rate, and improve lean body mass, up while using a unique combination of Modified Strongmen exercises, Steel Mace, Indian Clubs, Rings, & Kettle bells made popular by our friends from Onnit.

Our Unconventional Program will complement all of our our Strength Programs and can be completed on Wednesday & Saturday (non-lifting days), after your training session, or as a stand-alone program.

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DOING "CARDIO" IS FOR LOSERS
If you like getting on a treadmill, you're in the wrong place. We like to get our heart rate up with training sessions that will improve movement quality & decreases fat mass.
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UNCONVENTIONAL TRAINING IMPLEMENTS
We love varying our training and the challenges associated with the Steel Mace, Indian Clubs, Rings, and Kettlebells made popular by our friends from Onnit.
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REGEN BUILT INTO EVERY 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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Elite Level Coaching
20 years of coaching experience at the collegiate & professional levels at your fingertips!
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Programming 2 days per week
Daily warmup, conditioning, & regeneration that’s accessible and challenging for athletes of any level or background.
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Exercise Demonstration Videos
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 coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Kettle Bells // Steel Mace // Medicine Balls
Recommended
Foam Roller // Indian Clubs // Suspension Rings // Bands // Assault Bike // Battle Ropes
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
BLOCK 10 - WEEK 1 DAY I

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: Mace B

Complete 5 Reps On Both Side For Each Movement: 360 Barbarian Squat SL RDL Reverse Lunge Link to Onnit Maces w/ our discount: onnit.sjv.io/AHPMace

C1

Bridge: Glute: Knee Hug: Dyn

5 x 5

C2

Torso: Ring: Fall Out

5 x 5

D1

Club: Pull Over: Swing

5 x 5

D2

Row: Deck: KB: Alt

5 x 5

Recovery

E

Post Stretch: Wall B

Hold Each Position For 20-60 Seconds Each: Hamstring V-Sit Overhead Squat 90/90

Tuesday
BLOCK 10 - WEEK 1 DAY II

Prep

A

Roll B

You will need the following for this series: Foam Roller Lacrosse Ball Complete 10 Passes For Each Position: Ball - Foot Psoas - TFL - Quad - IT Band Adductor - Low / Mid / High Glute - Side / Side Glute - Front / Back Lower / Upper Back Lat / Extension / Lat

Prep

B

Warmup: Club B

Complete 5 Reps On Both Side For Each Movement: 360 Pull Over / Front Swing Barbarian Squat Link to Onnit Clubs w/ our discount: onnit.sjv.io/ahpclubs

C1

Carry: Single: Sho: BU

5 x 10

C2

Push Up: Hand Release

5 x 10

D1

KB: Clean: Front Squat

5 x 5

D2

Bridge: Side Elbow: Dyn

5 x 5

Recovery

E

Post Stretch: Static Band B

Hold Each Position For 20 Seconds: Hamstring Groin Lateral Hamstring Glute

Thursday
BLOCK 10 - WEEK 1 DAY III

Prep

A

Roll C

You will need the following for this series: Foam Roller Lacrosse Ball Softball Perform 10 Passes At Each Position: Ball - Foot Softball - Psoas / TFL / Glutes Lower / Upper Back Lat / Extension / Upper Back

Prep

B

Warmup: Big Band B

Complete 5 Reps For Each Movement: DL GM Neck Shuffle SL RDL Squat Abd Seated Retract

C1

Torso: Lift: One Knee: Band

5 x 5

C2

KB: Swing: One Arm

5 x 5

D1

Mace: 360: Squat Switch

5 x 5

D2

Med Ball: Slam: Standing: Alt

5 x 5

Recovery

E

Post Stretch: Inplace Static B

Hold Each Position For 20 Seconds: Rocker / Hold V-Sit (RLBM) Side Lying Hip Flexor Prone Quad

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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FAQs
Where can I purchase Unconventional equipment?
We get ours from Onnit.
What equipment should I buy first?
Get some kettle bells first for sure!
Can I do this as my only training program?
Yes absolutely!
What other programs can i do along with Uncoventional?
Unconventional Strength works great with all of our progams!
The Proof
verified-athlete-avatar Ame T

Competitive Jiu-Jitsu Athlete

Verified Athlete

"The Unconventional Strength program is amazing in its strategy. I got a strength and conditioning program that cleverly engaged my core like no other program I've done before."

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FORTITUDE - UNCONVENTIONAL
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