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 Aug 24**



Mass cycle to build some beef before we begin prepping for our next testing cycle.



**Monday: Week 1 / Day 1**

**Lower Body Strength**



**Warm-up: 8:00**

200m Run

Spine/Hip Prep

Plyos + Line Drills



1. **Plyometrics 8:00 to perform:** 

3x5 Seated Broad Jumps 

@ moderate / non-maximal

\*focus on rhythm + consistency 



1. **Strength**

3 Sets of:

15-12-12-10 \*open at last weeks heaviest 20 

(add weight each set to the top set of 10)



1. **Accessory**

C1. 3x12 Barbell RDL (add 5-10lbs from last week)

(smooth / tempo reps, minimize rest at lockout)

C2. 3x10/10 DB Walking Lunges (e/s = 20total)



**GPP:**

4 Sets of:

30ft Sled Push / Acceleration @ 100% BW

:30s Copenhagen e/s




**Tuesday - Upper Body**

**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)**

Bench Press

3 Sets of:

15-12-12-10

\*open up at last weeks 20 weight, add weight each set

\*no more than :90s rest b/t sets\*



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

Complete 3 Working Sets of:

1. 15-20x Seated DB Shoulder Press
2. 12-15 DB Upright Row
3. 10x Prone Swimmer Drill



**D. GPP**

3 Rounds of:

60ft Rope/Sled Pull + Push (heavy)

15 Dual KB Sumo Deadlift High Pull

20x Banded Tricep Extensions



**D. Optional Accessory**

**2 Sets of:**

**10/10 KB Halo (e/s)**

**12-15 Barbell Biceps**




**Wednesday - GPP**

**8:00 General Prep**



**5 Rounds of:**

100m Sprint / Fast Run

\*Walk the 100 back, full recovery b/t efforts\*



**For Time:**

**300/250 Cal Ski/Row/Bike**

**Every 3min Alternate:**

* **50ft Reverse Sled Drag**
* **10 Heavy Russian KB Swings (+70/50)**



Optional Accessory

2:00 couch stretch

90/90 Hip Stretch



*\*Repeat until you accumulate 150 Air Squats + 150/120 cal ski/row*

*\*if you finish squats first, you rest during the squat period and perform row/ski until completion* 




**Thursday: **



**Warm-up + CNS Prep**

**200m Run**

**Tissue Prep**



1. **CNS Prep (graduated warm-up) (10:00)**

3-4 Sets of:

2 Seated Box Jumps @ mod

3/3 Single Leg Broad Jumps

:06-:08s Build up Sprint on Air Runner

\*build in intensity ea. round\*



&#x41;**. Oly / Power (12:00**

Hang Power Clean (above knee)

Every :90s x 5 Sets

3 Hang Power Clean w/ :02 count pause in catch position

\* @ 65% (fast, snappy reps)



**B. Strength (12:00)**

3 Sets of:

15 DB Bulgarian Split Squats (e/s)

15-20 Barbell Glute Bridges w

\*dead stop @ top of each rep\*

30 Steps Heavy Sled Push (2xBW)



**C. Accessory**

15-20 GHD Hip Extensions

:20s side plan e/s

12/12 Single-Leg Calf Raises



**Friday - Dynamic Upper**



**Warm-up**

**Coach Discretion**



**A. Strength** 

Every 2:00 x 5 Sets

5 Push Press @ 73%-75%



**B. Accessory:**

3 Sets of:

15-18x Incline DB Bench Press 

15-20 Barbell Inverted Row

15-20 Single-Arm Banded Lat Pulldowns



**C. Conditioning (9:00)**

AMRAP 5

5 S/A KB Push Press (R)

50ft Front Rack Carry

5 S/A KB Push Press (L)

50ft Front Rack Carry



**D. Optional Accessory**

2 Sets w/ light DB’s:

20 Bent Over Rear Fly+

20 Lat Raises+

20 Hammer Curls

\*all unbroken\*

R: 90s

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.

I have read the above release and waiver of liability and fully understand its content. I am legally competent to sign and voluntarily agree to the terms and conditions stated above.



Strength (DTC)

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