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Strength Foundation Block

Abdelrahman Elkhoderi

Multi-sport
Coach
Abdelrahman Elkhoderi

Strength Foundation Program (8 Weeks)

This 8-week, 4 days per week Strength Foundation Program is designed for athletes who want to get stronger, more durable, and better prepared for higher-level training—without losing speed or explosiveness.

What This Program Does for You?

Builds a solid strength base using full range-of-motion compound lifts

Improves joint strength and injury resilience, not just numbers on the bar

Maintains and develops basic power and explosiveness through structured plyometric work

Progresses logically so you’re always training with a purpose, not guessing

How the Program Is Structured?

Weeks 1–4: Focus on building basic strength and reinforcing proper movement patterns

Weeks 5–8: Gradual transition toward heavier, higher-intensity lifts, setting you up for future max-strength training (continued in Part 2)

Power and plyometric exercises are included throughout to make sure strength gains actually transfer to athletic performance.

Who This Program Is For?

Athletes with at least 1 year of lifting experience

Athletes comfortable with clean or clean-variation movements

Those in an off-season or general preparation phase looking to build a strong base

Who This Program Is Not For?

Complete beginners to strength training

Athletes who are not yet confident with Olympic lifting variations

This program is meant to be your foundation phase—helping you move better, lift stronger, and train with confidence so you’re ready to push intensity in the next phase.

$50
Get Strength Foundation Block
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Build real, usable strength
This program focuses on full range-of-motion compound lifts to help you build strength that actually carries over to sport. Instead of chasing numbers only, you develop control, stability, and force production through the entire movement—making you stronger in positions that matter on the field or court.
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Stay explosive while getting stronger
Strength and power are trained together. Basic plyometric and power exercises are included throughout the program so you don’t feel slow or heavy as loads increase. This helps you keep your speed, reactivity, and explosiveness while building a stronger foundation.
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Train with structure and confidence
Every week follows a clear progression, so you always know why you’re doing each exercise and how it fits into the bigger picture. The first phase builds your base, and the second phase prepares you for heavier, more intense training—reducing guesswork and helping you train with confidence.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
4 days per week to manage both fatigue and give more time to focus on sport specific practice.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Each Block includes notes, Rest periods between sets and how to perform each block.
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Delivered through TrainHeroic
An easy and simple way to access, log and track your progress as well as connecting with your coach through session comments seamlessly.
Equipment
Required
Commercial Gym
Recommended
Strength and Conditioning Facility
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Broad Jump

3 x 3

B

Power Clean

3 x 2 @ 65 %

C1

Back Squat

4 x 5 @ 70 %

C2

Weighted Chin Ups

4 x 5 @ 70 %

D

Bench Assisted Nordic Curls

3 x 3

Monday
Week 1 Day 2

A

Plyo Push-Up

3 x 3

B1

Deadlift

4 x 5 @ 70 %

B2

Barbell Bench Press

4 x 5 @ 70 %

C

Plate Back Extension

3 x 5

Wednesday
Week 1 Day 4

A

Depth Drops

3 x 3

B

Clean Pull

3 x 2 @ 75 %

C1

Front Squat

4 x 5 @ 70 %

C2

Barbell Seal Rows

4 x 5 @ 70 %

D

Cable Chop

3 x 5

Thursday
Week 1 Day 5

A

Medicine Ball Slam

3 x 3

B1

RDL

4 x 5 @ 70 %

B2

Close Grip Bench Press

4 x 5 @ 70 %

C

Decline Reverse Crunch

3 x 5

Coach
More from Abdelrahman Elkhoderi
coach-avatar Abdelrahman Elkhoderi

CSCS MSC Physical Therapy & Rehabilitation Competitive Swimmer

FAQs
Who is this Program for?
Athlete's who need overall strength & power development for their sport with minimum 1 year of lifting experience
Benefits to expect from this Programn
Better force production & application in your respective sport. Better Coordination during athletic movements.
When to use this program?
Preferably during off-season or periods during the season where major competitions/matches are low to rebuild strength again
What to expect during program
This program is built to balance between strength gains as well as sport specific practice, Its a training "Plan" not a "Workout"
What to expect afterwards?
Feeling stronger in your sport while running, swimming etc. and better

More from Abdelrahman Elkhoderi

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Strength Foundation Block
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