JeremyC.SPP
Strength & Conditioning, Functional Fitness, General Fitness, Personal TrainingEVERYDAY ATHLETE: FOUNDATIONS
4 Weeks | 3 Strength Days + 1 Conditioning Day Per Week
You don’t have to compete in a sport to train like an athlete.
Everyday Athlete: Foundations is a 4-week strength and conditioning program built for active adults who want to get stronger, move better, improve their conditioning, and build a more durable body.
Each week combines three full-body strength sessions with one dedicated conditioning workout. You’ll train the fundamental movement patterns while incorporating power, unilateral strength, core stability, loaded carries, and athletic movement.
This isn’t about chasing exhaustion or making every workout as hard as possible. Every session has a purpose.
WHAT YOU’LL TRAIN
Strength
Build a foundation of total-body strength through squatting, hinging, pushing, pulling, and unilateral training.
Power
Jumps, throws, and explosive movements help you develop the ability to produce force quickly — not just lift more weight.
Athletic Movement
Unilateral and multiplanar exercises challenge stability, coordination, and your ability to move well outside of the traditional strength-training environment.
Conditioning
One dedicated MetCon each week develops your engine through a progression of steady work, intervals, sustained efforts, and a final benchmark.
Durability
Core training, carries, unilateral work, and intelligent programming help you build a body that's prepared to handle both training and everyday life.
HOW IT WORKS
You'll train 4 days per week for 4 weeks.
3 Strength + Performance Sessions
Approximately 45–60 minutes each.
1 MetCon
Approximately 30–40 minutes.
The program progresses across four phases:
Week 1 — Establish
Learn the movements, establish your starting weights, and build your baseline.
Week 2 — Build
Gradually increase your workload and intensity.
Week 3 — Overload
Challenge your strength and conditioning with the highest training stress of the program.
Week 4 — Perform
Reduce volume, maintain intensity, and finish with a conditioning benchmark.
WHO IS THIS FOR?
Everyday Athlete: Foundations is designed for people who already have some experience in the gym and want more structure and purpose behind their training.
It's for the former athlete, recreational athlete, weekend warrior, or everyday person who still wants to feel strong, capable, and athletic.
You don't need to be training for a competition.
You just need to want your training to carry over to life outside the gym.
Build strength. Develop power. Improve your engine. Move with intent.
Train for more than the gym.
1 sessions per week
Must use App app to view and log training
Program Training
A1
Ankle Rocks
2 x 8
A2
Adductor Rock-Backs
2 x 8
A3
World's Greatest Stretch
2 x 5
A4
Dead Bug
2 x 5
B1
Countermovement Jump
3 x 3
B2
Med Ball Chest Pass To Floor
3 x 5
C1
Back Squat
4 x 6
C2
Chest-Supported DB Row
3 x 8
D1
DB Flat Bench Chest Press
3 x 10
D2
DB Reverse Lunge
3 x 8
E1
Half Kneeling Pallof Press
3 x 10
E2
KB Farmer's Walk
3 x 40
A1
90/90 Hip Switch
2 x 8
A2
Bodyweight Glute Bridge
2 x 6
A3
T-Spine Rotation
2 x 6
A4
Scap Push-Ups
2 x 8
B1
Broad Jump
3 x 3
B2
Rotational Med Ball Scoop Toss
3 x 4
C1
Trap Bar Deadlift
4 x 5
C2
Lat Pulldown
4 x 10
D1
Half Kneeling Single Arm Shoulder Press
3 x 8
D2
Dumbbell RDL
3 x 8
E1
Split Stance Single Arm Cable Row
3 x 10
E2
Suitcase Hold March In Place
3 x 16
A1
Lateral Lunge
2 x 6
A2
Single Leg Glute Bridge
2 x 8
A3
Bear Plank Shoulder Tap
2 x 8
A4
Hip Airplane
2 x 5
B1
Lateral Bound to Stick
3 x 3
B2
Rotational Med Ball Shotput
3 x 4
C1
Farmer's Hold Bulgarian Split Squat
3 x 8
C2
Single Arm Landmine Press
3 x 8
D1
Single Leg RDL (Contralateral)
3 x 8
D2
Single Arm Cable Row
3 x 8
E1
Push Ups
3 x 12
E2
Copenhagen Plank
3 x 25
Circuit
A
Warm-Up Of Choice: 5 minutes Main Work: 5 Rounds 10-calorie row 10 KB deadlifts 8 DB push presses 10 lateral step-ups — 5/side 10 TRX/inverted rows 12 med-ball slams Rest 60 seconds between rounds
