What You Get with the Arts of Strength App:

• Workout Calendar & Tracking: Stay organized and never miss a session with our easy-to-use workout calendar and tracking features, allowing you to log progress visualize how you're improving over time.
• Combat Tracking: Specifically designed for combat athletes, track key combat movements and techniques to monitor improvements in sparring and grappling.
• Meal & Sleep Tracking: Optimize your performance by tracking your meals and sleep, ensuring you’re fueling your body and getting the rest you need to recover and perform at your best.
• Body Stat Tracking: Monitor your body composition and physical progress with our body stat tracking feature, helping you stay on top of your goals.
• Wearable Tech Sync: Sync the app with your wearable tech to seamlessly integrate heart rate, steps, and other essential fitness data into your training plan.

With these features, you’ll have everything you need to take control of your training, track progress, and optimize your performance.

• Who It's For: Athletes with some experience in strength training who are ready to transition from beginner to intermediate.
• Main Focus: Developing well-rounded athleticism by building strength, power, and agility.
• Duration: 12 weeks.
• Unique Features:
  • Combines compound lifts with athletic movements (e.g., jumps, sprints, agility drills) to build explosive power.
  • Bridges the gap between foundational strength and more sport-specific performance.
  • Includes progressive overload techniques to ensure continual development.
• Athletic Benefit: Enhances overall athletic performance, focusing on strength, speed, and agility that transfer well into combat sports.
• Equipment Needed: Full gym access.

• Who It's For: BJJ athletes who want to build strength specifically for grappling situations.
• Main Focus: Strengthening the posterior chain, core, and grip, which are vital for successful grappling.
• Duration: 12 weeks.
• Unique Features:
  • Includes exercises that improve grip strength, pulling power, and core stability, which are essential for BJJ athletes.
  • Focuses on lower-body strength for takedowns and upper-body power for controlling opponents.
  • Designed to enhance both offensive and defensive grappling positions, improving overall BJJ performance.
• Athletic Benefit: Improves core stability, grip strength, and overall power, giving athletes the tools to control and dominate opponents on the mat.
• Equipment Needed: Full gym access.

• Who It's For: Athletes looking for a versatile, no-equipment-required program that builds strength and athleticism using only bodyweight exercises.
• Main Focus: Developing total-body strength, mobility, and control without the need for any equipment, progressing through three difficulty levels.
• Duration: 3 levels, each 6 weeks long.
• Unique Features:
  • Level-based system that allows athletes to progress from beginner to advanced, with each level introducing more complex and challenging movements.
  • Focuses on developing core strength, balance, and functional athleticism.
  • Can be done anywhere, making it perfect for athletes with limited access to a gym.
• Athletic Benefit: Builds foundational strength, body control, and mobility while improving endurance and muscular stamina. Ideal for athletes seeking a flexible training option.
• Equipment Needed: Bench, Dip Station, Pull Up bar.

• Who It's For: Athletes at an intermediate level who want to take their strength and conditioning to the next level.
• Main Focus: Developing total-body strength with a focus on conditioning and functional athleticism.
• Duration: 12 weeks.
• Unique Features:
  • Total-body workouts that increase volume over time to improve both strength and endurance.
  • Includes sport-specific conditioning drills designed to improve stamina and resilience.
  • Progresses athletes toward upper-intermediate or advanced levels.
• Athletic Benefit: Enhances endurance, power output, and overall strength, helping athletes build the stamina needed to sustain high-intensity combat sport training.
• Equipment Needed: Full gym access with barbells, dumbbells, and machines.

• Who It's For: Advanced athletes ready to push their strength, conditioning, and athleticism to the next level.
• Main Focus: High-volume strength training, focusing on total-body conditioning and maximizing athletic performance.
• Duration: 12 weeks.
• Unique Features:
  • Advanced load levels, complex lifts, and high-intensity circuits.
  • Focuses on building endurance and strength simultaneously, with a high training volume.
  • Introduces unique conditioning methods to ensure peak performance.
• Athletic Benefit: Pushes athletes to their limits, enhancing strength, endurance, and athleticism in a way that directly translates to combat sports.
• Equipment Needed: Full gym access with a variety of equipment (barbells, dumbbells, kettlebells, machines).

• Who It's For: Athletes looking to address muscular imbalances and improve strength.
• Main Focus: Correcting imbalances by focusing on unilateral (one-sided) movements, which prevent overcompensation by stronger muscles.
• Duration: 12 weeks.
• Unique Features:
  • Uses dumbbell exercises to isolate and work each side of the body independently.
  • Focuses on stabilizing smaller muscles that are often neglected in traditional barbell training.
  • Includes flexibility and mobility exercises to improve range of motion.
• Athletic Benefit: Improves muscle balance and symmetry, enhances core stability, and reduces the risk of injury by addressing weak links in the body

• Who It's For: Athletes preparing for a competition or fight within a short timeframe, who need to peak in strength, endurance, and conditioning.
• Main Focus: High-intensity, short-duration program designed to prepare athletes for the rigors of a fight camp, with an emphasis on strength, endurance, and mental toughness.
• Duration: 4 weeks.
• Unique Features:
  • Includes high-volume conditioning and strength circuits to simulate the physical demands of a fight.
  • Focuses on mental resilience, ensuring athletes are not only physically prepared but also mentally sharp for competition.
  • Progressive overload combined with combat-specific drills to keep athletes sharp.
• Athletic Benefit: Enhances peak conditioning, strength, and mental focus to ensure athletes are ready for fight night, improving stamina and explosive power.
• Equipment Needed: Full gym access and combat-specific equipment (e.g., pads, bags).

• Who It's For: MMA athletes looking to enhance their strength and power for combat situations.
• Main Focus: Developing functional strength specific to MMA movements such as grappling, striking, and transitions.
• Duration: 12 weeks.
• Unique Features:
  • Includes sport-specific exercises designed to strengthen the core, hips, and shoulders for better performance in MMA.
  • Focuses on improving explosive power and endurance for sustained effort in rounds.
  • Incorporates multi-plane movements to mimic the demands of MMA, ensuring athletes build strength that translates directly to fighting scenarios.
• Athletic Benefit: Builds strength, resilience, and power in the specific muscles used during grappling and striking, making athletes more explosive and durable in fights.
• Equipment Needed: Full gym access.

• Who It's For: Athletes who need to develop the ability to sustain power over longer durations.
• Main Focus: Building the capacity to repeatedly generate force without fatigue.
• Duration: 12 weeks.
• Unique Features:
  • Combines strength training with high-intensity interval training (HIIT) to develop power endurance.
  • Includes circuits that incorporate both cardio and weight training.
  • Focuses on repeated power output and conditioning.
• Athletic Benefit: Improves endurance and conditioning while maintaining power, which is critical for combat athletes in extended rounds or grappling exchanges.
• Equipment Needed: Full gym access with free weights, kettlebells, and cardio equipment.

• Who It's For: Athletes focused on building maximum strength and power in individual movements.
• Main Focus: Developing raw power through heavy lifts and explosive movements.
• Duration: 12 weeks.
• Unique Features:
  • Focuses on heavy lifts like deadlifts, squats, and bench presses with low-rep, high-intensity training.
  • Integrates power-based movements such as kettlebell swings, Olympic lifting variations, and plyometrics.
  • Includes dedicated sessions for explosive performance enhancement.
• Athletic Benefit: Increases absolute strength and power, allowing athletes to generate more force in every movement, from striking to grappling.
• Equipment Needed: Full gym access with free weights and powerlifting tools.

• Who It's For: Athletes who are new to strength training and want to build a strong foundation.
• Main Focus: Establishing proper technique, understanding key movements, and building the basic strength needed to advance in combat sports.
• Duration: 12 weeks.
• Unique Features:
  • Teaches foundational lifts and movement patterns like squats, deadlifts, and presses.
  • Focuses on building a base of general strength that athletes can build upon.
  • Prepares athletes to handle more advanced and sport-specific training in the future.
• Athletic Benefit: Increases overall strength, improves movement efficiency, and builds confidence with resistance training.
• Equipment Needed: Gym access required for basic free weights and resistance machines.

• Who It's For: Athletes in striking sports who want to build strength and explosive power for their sport.
• Main Focus: Developing the strength needed for faster, more powerful strikes while improving overall athleticism and resilience.
• Duration: 12 weeks.
• Unique Features:
  • Focuses on building explosive leg, core, and upper-body strength, all of which are essential for effective striking.
  • Includes plyometric movements and sport-specific strength exercises to enhance punching and kicking power.
  • Combines functional strength training with speed and agility drills.
• Athletic Benefit: Improves power, speed, and endurance for strikes while enhancing resilience and balance, making athletes more explosive and efficient in their movements.

• Who It's For: Elite athletes seeking an extreme training program designed to push them into elite performance.
• Main Focus: Total athletic development with an emphasis on high-volume strength and endurance training.
• Duration: 12 weeks.
• Unique Features:
  • Incorporates a high training volume with a mix of strength, conditioning, and power work.
  • Advanced periodization and progressive overload designed to push the limits of what athletes can achieve.
  • Unique challenges and conditioning circuits that prepare athletes for the highest level of performance.
• Athletic Benefit: Prepares athletes for elite performance by maximizing strength, endurance, and overall athletic output. Designed to leave no stone unturned in the athlete’s physical development.
• Equipment Needed: Full gym access.

• Cardio Finishers: Short, high-intensity cardio sessions to finish your workouts.
• Core Finishers: Targeted core training for added strength.
• Corrective Exercises: Exercises focused on correcting muscular imbalances.
• Even More Core: Extra core workouts to build a rock-solid midsection.
• Glute Finishers: Targeted glute workouts for strength and power.
• Midday Stretch: Short stretching routines to increase mobility.
• Prehab Protocols: Exercises designed to prevent injury and increase resilience.
• Pullup Progression: A simple progression to help you get your first pull-up.
• Reboot: Quick workouts to get back into training after a break.
• Warm Ups: Dynamic warm-ups to prepare you for intense training sessions.