Fortitude Training is a program developed by Scott Stevenson. He's a national level competitor and coaches some top level pros like former 212 Olympian Dave Henry.
He's been in the business for a long time and is one of the smartest minds out there. Phd's in multiple fields but, very humble and able to explain things in a way where it's not too dumbed down but easily taken in.
FT is a lower volume, higher frequency training method that uses multiple strategies to optimize muscle growth. Heavy loading sets, pump sets and heavy Muscle Rounds that are similar to DC style sets. I'm forgetting the program where these were used first...... Can't think.
So training is broken down into tiers depending on recovery. These tiers are chosen based on how hard you're training and if you're recovering from your last session. Typically tier one is good for first timers and tier two for more advanced and three for freaks of recovery. This will all depend on the individual.
Training splits can vary but, the basic breakdown is -
Lower loading upper pump
Rest
Upper loading lower pump
Rest
Lower muscle rounds
Upper Muscle Rounds
Rest
Loading sets are heavy compound movements with free weights. These rep ranges are 6-12 with you stopping SHORT of failure.
Pump sets are not light sets. These are movements that give you the best pump that you can take TO FAILURE in the 15-25 rep range. These should suck. If they don't, you're doing it wrong.
Muscle Rounds are a bit tricky. These are typically moves that you can rack and unrack easily. Machines are good here. These are also HEAVY movers. With MR you will pick a weight you can get 12 straight reps to failure with. With that weight, you will perform 6 sets of 4 with 5 deep breaths between each set. These are to FAILURE. If you hit more then 4 reps in your sixth set, up the weight next time.
Logging is critical with ft. On loading and Mr you want to steadily beat your pr from the last time you performed that exercise.
Exercises are in clusters. So you would pick 3 chest loading moves and do one each week in a rotation.
Week 1 - Bb bench
Week 2 - Incline bench
Week 3 - DB press
Week 4 - Bb bench
And so on.
The same for muscle rounds.
Pump sets don't have to be tracked and variety is good on these.
The training cycles are usually 6 weeks followed by a week where you only do the muscle rounds as a "recovery week". This is important because you get extra rest but you don't lose strength from fiddle fucking around.
That's kinda the basics...... I suggest everyone interested spend $20 and buy the book. It's got so much info in it and, it's not all related to the training system. Nutrition, stretching, cardio all of it. It's the best e book I've read with bbing hands down.
