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Movement Athlete//The Foundation

Movement Performance Lab

Strength & Conditioning, Endurance, Speed
Coach
Gray Clark - CSCS

Whether you’re interested in putting on size, building strength, bringing back your athleticism, or forging endurance, this program is for you. It doesn’t matter if you have prior running or lifting experience. As long as you’re willing to stay consistent and allow the adaptations to unfold, your body and mind will change for the better.

This schedule is not easy. You’ll be sprinting, running intervals, lifting heavy, and jumping around like you used to in your athletic days. But who’s to say you’re not ready to step up to the plate again and take a swing?

I’ve designed this program so that, by the end of these 16 weeks, you’ll be prepared to sign up for and compete in a 5K race. Competing is completely optional, but I highly encourage it. Give yourself the opportunity to see how far you’ve come, not only as an athlete, but as a person.

I also encourage you to bring a friend or trusted partner along for the journey. Hold each other accountable. Push each other when motivation is low. Celebrate the progress together. The process becomes a lot easier when you’re not doing it alone.

The last thing I’ll leave you with is a thank you. Thank you for trusting me, this program, and these methods enough to allow them into your life. My hope is that, 16 weeks from now, you walk away stronger, faster, more capable, and with a completely different understanding of what your body can do.

And as always,

STAY MOVING

$15
Get Movement Athlete//The Foundation
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Build Endurance
Develop the cardiovascular fitness and work capacity needed to run farther, recover faster, and sustain higher levels of effort. Through easy runs, intervals, tempo work, and progressive conditioning, you’ll build an engine that carries over into both training and everyday life.
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Build Strength
Build a stronger, more capable body through progressive resistance training focused on the fundamental movement patterns. You’ll improve force production, add muscle, and develop the strength needed to perform better in the gym, on the road, and in everything in between.
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Build Athleticism
Reintroduce the qualities that make you feel like an athlete. Sprinting, jumping, explosive movements, and dynamic training will help improve your power, coordination, speed, and confidence in the way your body moves.
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Build Discipline
Learn how to consistently show up and do the work, even when motivation isn’t there. Over 16 weeks, you’ll build routines, accountability, and confidence in your ability to follow through—habits that can carry into every other area of your life.
Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Barbell // Dumbbells // Cables // Basic Machines
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Sample Week
Week 1 of 16-week program
Sunday
Easy Run + Plyos

A

Easy Run + Submaximal Hill Sprints

B

Low Pogo + High Pogo

2 x 20

C

Box jump on stairs

2 x 5

Monday
Full Body (Posterior Focus)

A1

Eccentric RDL 5:1

2 x 3-6

A2

Dips

2 x 6-10

A3

DeadBug

3 x 10

B1

Toe Elevated Single Leg Eccentric Calf Raise

2 x 4-8

B2

Copenhagen Plank

B3

Deadstop DB Row

2 x 4-8

C1

Underhand Lat Pulldown

2 x 10-15

C2

Tricep Pushdown

2 x 10-15

D1

Seated HS Hurl

2 x 8-12

D2

Assisted Sissy Squat

2 x 6-10

Tuesday
Easy/Recovery Miles

A

Aerobic Recovery

Wednesday
Full Body (Anterior Focus)

A1

Heel Elevated Squat W/ Tempo + Pause (4:1)

2 x 3-6

A2

Single Leg Calf Isometric

2 x 0:25

B1

Flat Dumbbell Bench Press

2 x 6-10

B2

Single Leg DB Hip Thrust

2 x 8-12

C1

High Cable Fly

2 x 10-15

C2

Standing Cable Side Bend

2 x 10-15

C3

Cable curl

2 x 10-15

D1

Leg Extension

2 x 8-12

D2

Standing Dumbbell Lateral Raise

2 x 10-15

Thursday
Long Run

A

Long Run

1 x 30:00

Friday
Optional Extra Volume

A1

Seated Dumbbell Shoulder Press

2 x 6-10

A2

Dumbbell Walking Lunges

2 x 4-8

B1

Single Arm DB High Pull

2 x 4-8

B2

DB Bench Pull-over

2 x 8-12

C1

Cable Hip Abduction

2 x 10-15

C2

Barbell Incline Bench Press

2 x 8-12

D

Single Arm Dead Hang

Coach
More from Movement Performance Lab
coach-avatar Gray Clark - CSCS

I've been strength training for 10 years, and running for 5 of those years. I've experimented with many approaches to try and do both. There is always lots to learn, but I have found a way that works for me, and I look forward to helping people learn and adapt through my philosophies of programming.

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STOP WORKING OUT. START TRAINING!!

No more guessing what you're going to hit with what exercises, it's all built for you. Commit now, and watch how far you go.

Get Movement Athlete//The Foundation
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FAQs
Do I need prior running experience?
No. The program is designed to gradually build your running volume and fitness over the 16 weeks. You do not need to be an experienced runner to start.
Do I need lifting experience?
No. Some basic familiarity with the gym will help, but the program is built around fundamental movements that can be adjusted to your current ability level.
Should I train through soreness?
Some soreness is normal, especially early in the program. Adjust your effort when needed, but distinguish normal training soreness from actual pain or injury.
What should I expect after 16 weeks?
You should feel stronger, better conditioned, more athletic, and more confident in your ability to train across multiple physical qualities. You’ll also be prepared to test yourself in a 5K if you choose to.

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