General Conditioning Using The StrengthErg

Objective: Build overall fitness by blending strength, endurance, and muscular control through a balanced training approach.

Note: Establish Benchmarks before beginning training plan. Use these to guide your progress and to retest at the end of training cycle. Each workout should be repeated at least 3 times per week. The concentric loading of the StrengthErg reduces muscle soreness and accelerates recovery, allowing you to train more frequently without overtraining. Begin every session with light cardio as a warm-up and finish with stretching as a cooldown. In each two-week block, alternate rep and time-based sessions.

Weeks 1–2: Foundation Conditioning

Exercise	Sets	Reps	Damper	Rest between sets
Leg Press	3	12	4–6	1 minute
Seated Row	3	12	1	1 minute
Chest Press	3	12	1	1 minute

Exercise	Sets	Time	Damper	Rest
Leg Press	3	1 minute	4–6	1 minute
Seated Row	3	1 minute	1	1 minute
Chest Press	3	1 minute	1	1 minute

Weeks 3–4: Developing Balance

Exercise	Sets	Reps	Damper	Rest
Leg Press	4	10	6–8	1 minute
Seated Row	4	10	2–3	1 minute
Chest Press	4	10	2–3	1 minute

Exercise	Sets	Time	Damper	Rest
Leg Press	4	90 seconds	4–6	1 minute
Seated Row	4	90 seconds	1	1 minute
Chest Press	4	90 seconds	1	1 minute

Weeks 5–6: Increasing Workload

Exercise	Sets	Reps	Damper	Rest
Leg Press	4	8	6–8	90 seconds
Seated Row	4	8	2–3	90 seconds
Chest Press	4	8	2–3	90 seconds

Exercise	Sets	Time	Damper	Rest
Leg Press	4	90 seconds	4–6	90 seconds
Seated Row	4	90 seconds	1	90 seconds
Chest Press	4	90 seconds	1	90 seconds

Weeks 7–8: Peak Conditioning

Exercise	Sets	Reps	Damper	Rest
Leg Press	5	6	6–8	90 seconds
Seated Row	5	6	2–3	90 seconds
Chest Press	5	6	2–3	90 seconds

Exercise	Sets	Time	Damper	Rest
Leg Press	4	2 minutes	4–6	90 seconds
Seated Row	4	2 minutes	1	90 seconds
Chest Press	4	2 minutes	1	90 seconds