The Winter Arc PDF is a comprehensive strength‑and‑conditioning training system created by Lindsey Bomgren. It is organized into four distinct training tracks—STRONG 20, OVERLOAD 30, BUILD 30, and ATHLETE 25—each spanning ten days and featuring two daily rounds (Round 1 and Round 2). Every day contains a detailed template that lists a “Buy‑In” warm‑up, a series of primary exercises (organized as circuits, blocks, or sets), optional HIIT or “Burnout” finisher segments, and blank columns for recording weight, repetitions, and notes. The program mixes compound lifts (deadlifts, squats, cleans), unilateral movements, core work, and conditioning drills, with progressive overload cues (e.g., increasing weight, adding reps, or advancing to more complex variations). The layout is designed both as a trainer‑led program and as a participant tracking sheet, allowing users to fill in performance data and observations for each exercise across the two rounds per day. The document was last edited on 2026‑10‑02 and serves as a ready‑to‑use, periodized workout schedule for athletes seeking structured strength, hypertrophy, and conditioning development.
Topics
Multi‑Track Periodization Framework
The overall architecture of the program, dividing training into four parallel tracks (STRONG 20, OVERLOAD 30, BUILD 30, ATHLETE 25) each with its own duration, focus, and progression logic.