Andrew Macri - Foundation Block 1 - Pillar Strength & Aerobic Base
Prepare To Perform
SoccerFoundation Block 1 Pillar Strength, Hamstring Capacity & Aerobic Return
This modified version of Foundation Block 1 is a 6-week training program designed to rebuild global strength, hamstring capacity, and aerobic fitness in a structured, repeatable way — with a clear focus on preparing for a return to recreational soccer.
It is built to support consistency, confidence, and training momentum rather than short-term fatigue.
Program Structure 3 gym-based strength sessions 2 structured running sessions
Gym sessions follow the Foundation philosophy of familiar, repeatable movement patterns with an added hamstring-specific strength emphasis. Hamstring loading is developed through controlled hip hinge patterns, knee-flexion exercises, and isometric work to improve tissue tolerance with low soreness.
Running & Aerobic Development
Each week includes a 5-minute MAS (Maximal Aerobic Speed) test to individualise running speeds. Progressive MAS-based aerobic sessions are then added across the block to steadily improve fitness.
Running remains:
Linear
Controlled
Aerobic-dominant
This approach builds soccer-relevant fitness without sprinting, change-of-direction work, or reactive demands in the early phase.
What the Program Emphasises
Repeatable lower-body and trunk strength
Improved hamstring loading confidence
Aerobic fitness to support running tolerance
Low soreness and high session-to-session consistency
The program deliberately avoids maximal lifting, plyometrics, sprinting, and fatigue-based conditioning.
Progression Philosophy
Progression is subtle and intentional, occurring through:
Improved movement quality
Small increases in load or range
Longer isometric holds
Gradual increases in aerobic volume and density
The aim is to feel smoother, stronger, and better prepared, not simply more tired.
Outcome
By the end of the block, training should feel more controlled and repeatable, hamstring tolerance should be improved, and aerobic fitness should support a confident transition into more soccer-specific running, speed, and change-of-direction work in later phases.
This block builds the base required for a safe, structured return to recreational soccer — without skipping steps.
Prep
A
Movement Prep - Lower Body Push + Pillar Control
Watch the video's below if you don't know these movements. Movement Prep (8–10 min) 1. 90-90 Wall Breathing 4–5 slow breaths Ribs soften down, pelvis heavy 2. Quadruped Rock Back 2 × 6 Neutral spine, hips move without shape change 3. Heels-Elevated Bodyweight Squat 2 × 5 Even foot pressure, smooth depth 4. Split Squat ISO (Short Hold) 2 × 10–15s each side Tall torso, quiet back knee 5. Front Plank Shoulder Taps (Slow) 2 × 6 each side No trunk shift
B1
Goblet Squats
4 x 6
B2
Half-kneeling cable lift
4 x 12
C1
Bulgarian Split squat
3 x 6
C2
Suitcase Carry
3 x 30
D
RDL
3 x 6
E1
Band Resisted Front Plank Pull
20, 25, 30
E2
90-90 Wall Breathing
3 x 5
Prep
A
MOVEMENT PREP CIRCUIT — MAS Test Readiness
Total time: ~10–12 minutes Intent: Arrive at the test warm, relaxed, and rhythm-ready without fatigue. See all video's below 1️⃣ Ankle Rock → Heel Raise Transition. Purpose: Restore ankle dorsiflexion and gently preload the Achilles before cyclic running. Dosage: 6–8 reps / side Cues: “Smooth range, no forcing.” Regression: Reduce range 2️⃣ Core-activated hip extension stretch in split stance, not half kneeling Purpose: Restore hip extension to support clean stride mechanics and reduce compensatory Achilles loading. Dosage: 20–30 s / side Cues: “Tall torso.” “Glute on, ribs down.” Regression: Shorten hold Perform standing split-stance version 3️⃣ A-March Drill to A-Skip Purpose: Transition front-side mechanics into low-intensity running rhythm. Dosage: 10 m march → 10–15 m skip Cues: “Foot down under you.” “Stay tall and relaxed.” Regression: A-march only Reduce distance 4️⃣ Ankling 15 m x 2
B
Progressive Run Builds
3 x 30
C
5-Minute MAS Test
1 x 5:00
D
Light Jog
1 x 10:00
E1
Half-Kneeling Ankle Rocks
2 x 20
E2
Calf Stretch
2 x 30
Prep
A
Movement Prep - Upper Push / Pull + Anti-Rotation
Movement Prep — 8–10 min ESSENTIAL (May be condensed to ~5–6 min) 1. Supine Breathing with Reach – 4 breaths 2. Wall Posture Hold – 30–45 s 3. Scap Push-Ups – 2 × 6–8 4 .SA Band Row & Reach – 2 × 6 5. Tall-Kneeling Pallof Hold – 2 × 15–20 s/side
B1
DB Bench Press
4 x 6
B2
Tall kneeling Pallof Press
4 x 16
C1
Chest-Supported DB Row
3 x 8
C2
Half Kneeling Landmine Press
3 x 12
D
Stability Ball Hamstring Curl
3 x 8
E1
Scap Push-Up
10, 9, 8
E2
Diaphragmatic breathing reset
2 x 6
Conditioning
A
Movement Prep - Isometric Force + Upper Pull Bias
ESSENTIAL Crocodile Breathing – 4–5 breaths Core-activated Hip Flexor stretch – 2 × 5/side Split Squat Pulse → Hold – 3 pulses, then hold for 1 breath cycle. Repeat for the other side. Band Row ISO Hold – 2 × 10–15 s Side Plank (Short Lever) – 2 × 15–20 s/side
B1
Isometric split squat hold
30, 25, 20
B2
Tall kneeling halo
3 x 12
C1
Lat Pulldown
8, 7, 6, 6
C2
DNS star plank with reach
D1
Single leg long lever hamstring isometric
3 x 20
D2
Reach, roll and lift
3 x 8
Prep
A
MOVEMENT PREP CIRCUIT — MAS Test Readiness
Total time: ~10–12 minutes Intent: Arrive at the test warm, relaxed, and rhythm-ready without fatigue. See all video's below 1️⃣ Ankle Rock → Heel Raise Transition. Purpose: Restore ankle dorsiflexion and gently preload the Achilles before cyclic running. Dosage: 6–8 reps / side Cues: “Smooth range, no forcing.” Regression: Reduce range 2️⃣ Core-activated hip extension stretch in split stance, not half kneeling Purpose: Restore hip extension to support clean stride mechanics and reduce compensatory Achilles loading. Dosage: 20–30 s / side Cues: “Tall torso.” “Glute on, ribs down.” Regression: Shorten hold Perform standing split-stance version 3️⃣ A-March Drill to A-Skip Purpose: Transition front-side mechanics into low-intensity running rhythm. Dosage: 10 m march → 10–15 m skip Cues: “Foot down under you.” “Stay tall and relaxed.” Regression: A-march only Reduce distance 4️⃣ Ankling 15 m x 2
Conditioning
B
MAS 1 - Long Intervals - entry
Purpose: Introduce aerobic work at controlled MAS percentages, reinforcing pacing and tolerance to sustained cyclic running. Dosage: 3 × 3 minutes @ ~90% MAS Recovery: 3 minutes @ ~45–50% MAS (easy jog or walk–jog) Normally 2 sets - this is an entry session after a long rehab from injury. Cues: “Settle into pace early.” “You should finish each rep knowing you could do one more.” Regression: Reduce to 2 reps Lower intensity to 85% MAS Extend recovery to full walk
C
Single leg Pogo Hops - low amplitude
2 x 15
a confident return to recreational soccer. Progress is controlled and intentional, setting you up for future speed and change-of-direction work without skipping steps.
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