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 Oct 5**

**Monday: Week 8 / Day 1**

**Lower Body Strength**



**Warm-up: 8:00**

200m Run

Spine/Hip Prep

Squat Prep



1. **Strength**

Back Squat 

In 5 Sets:

Build to a heavy “5” for the day, then;

1x5 @ 85% of heavy 5




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

**Alt Every 3:00 x 3 Cycles   (18:00)**

1. **10 DB RDL (>50/35) R: 10s 10 Heavy Russian KB Swings (70/50) R:10s  60ft bounding broad jumps** 
2. **5/5 Heavy DB Reverse Lunges + 60ft Sled Push + 5/5 split jumps (keep heels off the floor)**



**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)**

Bench Press

In 5 Sets:

Build to a heavy “5” for the day, then;

1x5 paused bench @ 80% of “5”



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

Complete 3 Working Sets of:

* 8-10x Seated DB Shoulder Press
* 10-12x Supinated Grip Barbell Row
* 5/5 Half Kneeling KB Halo (e/s)



**D. Tactical Conditioning** 

3 Cycles of:

1-2-3-4-5

* S/A KB Clean + Press (e/s) (50/35)
* Strict Pull-ups

R: 90s b/t cycles 



**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**

**Complete 3 Cycles,**

 **each for time:**

**15ft Heavy Sled Push (heavy, grinding weight)**

**15ft shuttle back to start + back to sled**

**15ft Heavy Sled Push**  

**30ft shuttle back to start and back to sled**

**15ft Heavy Sled Push** 

**45ft Shuttle back to start and back to sled**

**15ft Sled Push  by**

**60ft shuttle back to start**

**R: \~3-4min**

**\*each round is an all out effort- compete!**




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)**

In a 15:00 window:

3 Hang Clean Pull + 1 Hang Clean

\*build to a heavy complex for the day

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



B. **Strength Accessory**

3 Sets of:

8/8 Bulgarian Split Squats

5 DB Box Jumps (20/16in)

:20s side plank e/s



**C. Finisher**

AMRAP 5

Max distance walking lunges 

\*EMOM = 5 jump squats 

\*inc. min 0\*




**Friday - Dynamic Upper**

**Warm-up**

**Coach Discretion**



**A. Strength** 

Every 2min x 5 Sets:

1.1.1 Push Press

\*build to a heavy 3 rep cluster for the day

“.” 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 Dips (-1)



**C. Conditioning**

4-8-12-16-20

* DB Push-ups (50/35)
* DB Box Step-ups (50/35)

Lifting

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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.

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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.

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Strength (DTC)

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