Strength (DTC)

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

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

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

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Strength Programming Week of Oct 19

 

Monday -Lower Body Strength

 

Warm-up: 8:00

200m Run

Spine/Hip Prep

Squat Prep

 

1. Strength

4 Sets of:

6 Deadlift @ 65%-70% (no touch n go)

R: 30s

8-10 Double KB Swings (2x50/35)

R: 1:30

 

 

1. Accessory (18:00)

Alt Every 3:00 x 3 Cycles   (18:00)

1. 18-20 Heel Elevated Dual KB Front Rack Squats + 60ft Sled Push (heavy)
2. 5x DB Thrusters (70/50) + 200/180m Row Sprint

 

Accessory

2-3 Sets of:

12/15 S/L Calf Raises (e/s)

30 Banded Hamstring Curls (fast/restorative)

15-20 Single Leg Banded Terminal Knee Extension (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)

4 Sets of:

10-12 Barbell Z-Press

*add weight from last week*

R: :90s b/t sets

 

 

C. Strength Accessory (12:00)

3 Working Sets of:

18-20 Weighted Push-ups (or against band tension)

• 12-15 DB Skull Crushers
• 20x Banded Face Pulls

 

D. Tactical Conditioning

6 Working Sets:

- Rope/Sled Pull

1x75ft

2x60ft

2x45ft

1x30ft *build each set

*150ft Dual KB Front Rack Carry after ea. Set (50/35)

 

D. Optional Accessory

2 Sets of:

15-20 Overhead tricep extensions

12/12 Single-arm banded lat pulldowns e/s

 

Wednesday - GPP

8:00 General Prep

 

Strength / Power

4 Sets of:

75ft Belted Sled Walk/Drag (forward)

Triple Broad Jump (for distance)

30ft Pogos For Height (stay stiff)

R: 90s

 

Sprint Conditioning:

3 Sets of:

30ft Banded Accel Sprints (banded/partner)

R: 90s b/t sets

 

3 Sets of:

60ft Sub Max Sprint (focus on start position / fast off the line)

R: 2:00 b/t sets

*build on last week*

 

Strength Accessory:

3 Sets of:

20 Barbell Hip Thrust

60ft Single-Leg Bounds (e/s)

:20s single-leg side plank (“Captain Morgan”)

:45s Deadbug

 

Optional Accessory

2:00 couch stretch

90/90 Hip Stretch

 

Thursday: 

 

Warm-up + CNS Prep

200m Run

Spine / Barbell / Power Prep

 

A. Oly / Power (15:00)

Every :90s x 5 Sets

3 High Hang Power Clean @ 65%

*work on speed + snappy rack position*

 

B. Strength Accessory (12:00)

3 Sets of:

12-15 Barbell RDL

:30s Single Leg Reverse Lunges from 2in deficit (left)

:30s Single Leg Reverse Lunges from 2in deficit (right)

75ft Reverse Sled Drag

 

C. Finisher

3 Complete Cycles as fast as possible:

4 DB Power Snatch (R: +50/35)

2x30ft Shuttle AFAP (30ft out / 30ft back)

R: 30s

4 DB Power Snatch (Left +50/35)

2x30ft Shuttle AFAP (30ft out / 30ft back)

R: 60s

 

Accessory:

2 Sets of:

15-20 Spanish Squats

12-15 Wall Leaning Tib Raises

 

Friday - Dynamic Upper

Warm-up

Coach Discretion

 

A. Strength

Every 2min x 5 Sets:

1x Push Press

*build to a heavy single for the day (no misses)

 

B. Strength Accessory:

3 Sets of: (12:00)

10-12 Incline DB Bench Press (1 RIR)

15/15 S/A DB Row (e/s)

:15s-:20s 90 degree bar hang (½ of pull-up)

 

C. Power Conditioning

For time @ max effort:

12/8 Cal Echo Bike + 9 Heavy DB/KB Thrusters

R: 2min

10/7 Cal Echo Bike+ 7 Heavy Db/KB Thrusters

R: :90s

8/6 Cal Echo Bike + 5 Heavy DB/KB Thrusters

R: 1min

6/4 Cal Echo BikeCal Assault Bike Sprint + 3 DB/KB Thrusters

 

Accessory:

12-15 Floor Lying DB Skull Crushers

15/15/  Side-Lying Banded S/A Rows e/s