Englewood

Arsenal Strength is a strength training program written to align with the principles of the conjugate system. &#x20;

You can plan for 4 training days per week consisting of 2 max effort days, and 2 dynamic effort days.&#x20;

This training split allows you to bring the most focus and quality to each session while still recovering between sessions.&#x20;

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**Strength Programming Week of September 28**



**Monday: Week 7 / Day 1**

**Lower Body Strength**



**Warm-up: 8:00**

200m Run

Spine/Hip Prep

Squat Prep



1. **Strength**

Back Squat (12:00)

Every 3min x 4 Sets

4x10 @ 8RPE across

\*last set max reps (+10)



1. **Accessory (18:00)**

**Alt Every 2:00 x 3 Cycles**   

1. **12 DB RDL (>50/35) + 10 Heavy Russian KB Swings (70/50)**
2. **6/6 DB Reverse Lunges + 60ft Sled Push (get as low as possible)**
3. **50m Air Runner Sprint**



**Accessory**

2-3 Sets of:

15-20 Wall Leaning Tib Raises

12-15 Banded Glute Ham Raises (tempo / volume)

15-20 Single Leg Banded Terminal Knee Extension (e/s)





**Tuesday - Upper Body**

**Week 6**



**CNS Prep / Stim:**

Complete 3 sets of the following:

Push Up to Toe Touch x3 e/s

Rainbow Med Ball Slam x4 e/s

Cross Crawl x20yds 

Plyo Push Ups x4



**B. Strength (15:00)**

Every 2:30 x 4 Sets (10:00)

Bench Press

4x10 @ RPE 8\* across\*

\*last set +10\*



**C. Strength Accessory (12:00)**

Complete 3 Working Sets of:

* 12-15x Seated DB Shoulder Press
* 12-15x Supinated Grip Barbell Row
* 10x Prone Swimmer Drill



**D. GPP**

2 Rounds of:

AMRAP :90

DB Renegade Row\*

R: :90s

AMRAP :90

Max Rounds 50ft Rope/Sled Pull/Push

R: 90s

\*s/a row ®, s/a row (l), push-up



**D. Optional Accessory**

**2 Sets of:**

**12-15 Thumbs Up Lateral Raises + :10s hold at top of last rep**

**12-15 Incline DB Bicep Curls**





**Wednesday - GPP**

**8:00 General Prep**



**Speed / Power**

Every 3min x 3 Cycles (9min)

5/5 Rotational Med Ball Chest Pass (explosive)

2x Bounding Med Ball Broad Jump + Chest Pass 

3-5 Plyo push-ups to Plates

2 Seated box jumps

:05sec Echo Bike or Air Runner Sprint (all out)



**Sprint Conditioning:**

**5x 50m sprints**

**R: \~1min b/t sets**



**R: 3-4min**



**4x 100m sprints**

**R: \~2min**



**3x 200m sustained hard run ()**



**8-10min Easy cool down pedal/jog/walk**



Optional Accessory

2:00 couch stretch

90/90 Hip Stretch




**Thursday: **



**Warm-up + CNS Prep**

**200m Run**

**Tissue Prep**



1. **CNS Prep (graduated warm-up) (8:00)**

3 Sets of:

3x Depth Jump to Box Jump

3/3 Jumping Bulgarian s/s + :05s iso e/s

\*build in intensity ea. round\*



&#x41;**. Oly / Power (9:00)**

Every 2:00 x 3 Sets

3 Hang Clean Pull + 1 Hang Clean @ 75%-80%

\* (focus on smooth start + explosive extension straight up!)



B. **Strength Accessory**

3 Sets of:

12/12/ Bulgarian Split Squats

1:00 Max Distance Farmer Carry (2x70/50)

:20s side plank e/s



**C. Finisher**

In Teams of 3-4

10:00 Max Distance Sled Push (2x average BW of team)

\*alternate as you see fit\*




**Friday - Dynamic Upper**

**Warm-up**

**Coach Discretion**



**A. Strength** 

Every 2min x 5 Sets:

2.1.1 Push Press @ 80%-85%

“.” designates a :10sec rest between cluster sets



**B. Strength Accessory:**

3 Sets of: (12:00)

12-15 Incline DB Bench Press (1 RIR)

60ft \*Strict\* Rope/Sled Pull + 60ft Sled Push (no rotation. hinged position)

Max Reps Chin-ups (1-2 RIR)



**C. Conditioning**

AMRAP 2 x 3

1 DB Power Clean + 1 DB Push Press (50/35)

10 Lateral Hops Over Bar

R: 1min after each 2min AMRAP

\*\*add 1 \*press\* each round

Lifting

General Hold Harmless and Liability Waiver:

In consideration of my participation in the activities and use of the services, facilities and equipment at Arsenal Health and Fitness or any of their agents, employees, independent contractors, affiliates, or subsidiaries, I, for myself, my heirs, personal representatives or assigns, do hereby release, waive, discharge, and covenant not to sue Arsenal Health and Fitness and its instructors, agents, independent contractors, affiliates, subsidiaries, or employees from liability from any and all claims including the negligence of Arsenal Health and Fitness, its instructors, agents, independent contractors, affiliates, subsidiaries, or employees, resulting in personal injury, accidents or illnesses (including death), and property loss arising from, but not limited to, participation in activities, use of services, or use of facilities, equipment, or premises.
I acknowledge that risks involved in the activities offered at Arsenal Health and Fitness include, but are not limited to, muscular strains or tears, broken bones, dislocated joints, partial or total paralysis, heart attacks, death, and other personal or bodily injuries to myself, including, but not limited to, my bodily senses, physical condition, reactions, or mental capabilities. I further acknowledge that risks involved in the use of the services, facilities, and equipment at the Arsenal Health and Fitness include, but are not limited to, muscular strains or tears, broken bones, dislocated joints, partial or total paralysis, heart attacks, death, and other personal or bodily injuries to myself, including, but not limited to, my bodily senses, physical condition, reactions, or mental capabilities.

I assume all of the foregoing risks and accept personal responsibility for any damages I may incur in connection with any activities or services. I acknowledge that I will be provided the opportunity to have a qualified physician conduct a complete physical examination prior to beginning any activity or service rendered by Arsenal Health and Fitness. I acknowledge that I have either had a physical examination and have been given my physician’s permission to participate, or that I have decided to participate in the activity or service of my own free will and do not find, or claim any of the foregoing risks to be unacceptable. I understand that I will be provided with a qualified instructor(s) during the program, for my safety and well being.

I certify that I have adequate insurance to cover any injury or damage I may cause or suffer while participating, or else I agree to bear the costs of such injury or damage to myself. I further certify that I am willing to assume the risk of any medical or physical condition I may have. I expressly agree that the foregoing release, waiver and indemnity agreement is intended to be as broad and inclusive as permitted by the law of the State in which the Arsenal Health and Fitness is located and that if any portion thereof is held invalid, it is agreed that the balance shall, notwithstanding, continue in full legal force and effect. I acknowledge that the training schedule and fees are set up on a contractual basis. If I choose to cancel, I understand that I am still responsible for any payments due.

RECOVERY SERVICES: In addition to the above, I understand the risks associated with the use of the recovery services offered at the Arsenal Health and Fitness, including but not limited to the sauna, cold plunge, cryotherapy, red light therapy and compression therapy. I understand that I should not use the recovery services if I have any of the following conditions: pregnancy, severe atherosclerosis, Raynaud’s syndrome, uncontrolled seizures, fever, unstable angina, cold allergy, acute kidney and urinary tract disease, open wounds, severe anemia, and/or acute heart attack. I understand that Arsenal Health and Fitness  does not provide medical treatment, therapy services, or medical advice.

For good and valuable consideration, the receipt of which is hereby acknowledged, I agree to irrevocably indemnify, defend, and hold harmless the Releasees from any and all liabilities or claims made by other individuals or entities as a result of any of my acts or omissions. I agree to pay all reasonable attorney fees and costs incurred by Arsenal Health and Fitness in defense of any claim or suit brought by, or as a result of, my indemnification under this paragraph.

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Strength (DTC)

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