3 Main Pillars
6-Day Training Split
5 Program Versions
All Adaptable
Over the course of a year, five versions of the Somalia Strength Syndicate have been created, each with a slightly different emphasis. Read on to see what’s all included.
KEY FEATURES FOR ALL VERSIONS
STRUCTURE
6-day training split. Each week includes two days focused on strength endurance, two days dedicated to durability and conditioning, and two days of mini workouts that target often neglected areas such as grip strength, mobility, or core stability.
BALANCE
This split allows for a balanced approach, ensuring all aspects of fitness are covered without overtraining. The variety keeps the body adapting and prevents plateaus, ensuring consistent progress, without nagging pain or increased risk of injury.
EQUIPMENT
The program leverages a range of conventional and unconventional tools, including dumbbells, kettlebells, sandbags, d-balls, bulgarian bags, TRX, resistance bands, a rower, and an assault bike. Many movements are performed with your own bodyweight.
FOCUS
The focus is on functional strength, which is critical for military personnel who need to be prepared for unpredictable environments. The use of these unconventional tools also adds variety to the workouts, keeping training sessions engaging and challenging.
ADAPTABILITY
The program is designed to be adaptable. If you don’t have access to certain equipment, exercises can be modified to use what you do have. This flexibility is key for those who may find themselves in different locations with varying levels of access to equipment.
CUSTOMIZATION
Any version can be customized to focus on specific goals or needs, such as increasing grip strength, enhancing aerobic endurance, or focusing on recovery and mobility. This makes the program not just a workout plan, but a comprehensive fitness system that evolves with you.
VERSION OVERVIEW
V1
The O.G. Program: 12-Weeks
Two days of total body strength endurance circuit-style training, two days of durability workouts, three days of assault bike intervals, and two days of mini workouts.
V2
The O.G + Grip: 10-Weeks
Shortened duration to accomodate for a full rotation schedule. Includes everything from V1 with the addition of grip-focused training (outside of carries) on two days per week.
V3
Assault Bike No More: 10-Weeks
Assault bike was removed and extra conditioning can be included by requesting a specific modality, if desired. One extra day of grip training was added.
V4
Shorter Strength Days: 10-Weeks
Grip training remains a feature, however, the workouts have been capped at an hour maximum and the strength endurance days are divided into upper and lower splits.
V5
The Latest: 10-Weeks
The assault bike is back with new, shorter intervals three days per week. This version follows the same flow as its predecessors, but uses fewer DB movements and more non-traditional tools.
VX
Your Version: 10-Weeks
I said this program was adaptable and I meant it. Love the outline of V5, but don’t want to include grip training? No problem. Like V2, but want to row instead of bike? You got it. Customize as needed!