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 26**



**Monday: **

**Lower Body Strength**



**Warm-up: 8:00**

200m Run

Spine/Hip Prep

Squat Prep



1. **Strength** 

4 Sets of:

5 Deadlift @ 70%-75% (no touch n go)

R: 30s

75ft Bounding Broad Jumps (rhythm)

R: 1:30-2:00




1. **Accessory (12:00)**

**3 Sets of:**

* **8/8 DB Split Squat (front foot elev 2in)**
* **10/10 Single-Leg Kb RDL w/ external support**
* **:40s kneeling quad stretch** 

**Conditioning**

**3 Sets of:**

**20 Russian KB Swings (AHAP)**

**R: 30s b/t sets**



**3 Sets of:**

**16 Jumping Lunges (8/8)**

**R: 30s b/t sets**



**3 Sets of:**

**30 Leg Raises Over KB**

**R: 30s b/t sets**



**4 Sets of:**

**20 Jumping Air Squats**

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



**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)**

**3 Sets of: (back-off)**

**20 \*fast\* DB Z-Press + :15s lockout hold**



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

3 Working Sets of:

10-15 Plyo Push-ups to plate  (25#)

* 12-15 Barbell Inverted Row (:10s Iso Hold on 1st rep)
* 10/10/10 DB 3-Way Raises
 * (rear/lateral/front)




**D. Tactical Conditioning** 

**EMOM 10**

**50ft KB/DB Farmer Carry**

**\*add 50ft each minute**

**\*50, 100, 150, 200, 250...(**

**(50/35 lbs)**




**D. Optional Accessory**

**2 Sets of:**

**20x Banded Face Pull to Overhead Press**

**:30s dead hang (decompression)**





**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



**Conditioning:**

**4 Sets of:**

**100m Air Runner Sprints (60%/70%/80%/90%)**

* **4x Progressive Build-ups**

**R: full recovery b/t sets**



**3 Sets of:**

**Heavy Sled March x 60ft**

**R: full recovery b/t sets**



**Accessory:**

**2-3 Sets of:**

**8/8 Single Leg Glute Bridge w/ :15s iso on 1st rep**

**12/12 Paloff Press**

**Ham Mobility of Choice**



**Optional Accessory**

2:00 couch stretch

90/90 Hip Stretch




**Thursday: **



**Warm-up + CNS Prep**

**200m Run**

**Spine / Barbell / Power Prep**




&#x41;**. Oly / Power (15:00)**

Every :90s x 5 Sets

2 High Hang Power Clean @ 65-70%%

\*work on speed + snappy rack position\*




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

3 Sets of:

10/10 B-Stance DB RDL (e/s)

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

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

75ft Reverse Sled Drag




**C. Conditioning**

4 Rounds of:

6x KB Hang Power Snatch (Right)

60ft OH KB Carry (R)

R: 30s

6x KB Hang Power Snatch (Left)

60ft OH KB Carry (L)

R: 1:00

RX: 50/35

L2: 35/35



Accessory:

2 Sets of:

15-20 Spanish Squats

12-15 Wall Leaning Tib Raises




**Friday - Dynamic Upper**

**Warm-up**

**Coach Discretion**



**A. Strength** 

EMOM 10

3 Pendlay Row (RX: BW)



**B. Strength Accessory:**

3 Sets of: (12:00)

20 Alt. DB Bench Press (u/b)

12-15 DB Skull Crushers

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




**C. Conditioning**

**3 Rounds of:**

**20 u/b Push-ups + 300ft Shuttle Sprint (as fast as possible)**

**R: 3min b/t sets**



Accessory:

15-20 Plate Front Raises

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

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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.

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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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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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