Andrew Macri - Foundation Block 1 - Pillar Strength & Aerobic Base

Prepare To Perform

Soccer

Coach

Greg Dea

Foundation 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.

$65

Get Andrew Macri - Foundation Block 1 - Pillar Strength & Aerobic Base

Rebuild Hamstring Strength Safely

Hamstring strength is developed across the week using controlled hip hinges, knee-flexion work, and isometrics. This improves tissue tolerance and confidence without aggressive loading or high soreness, supporting a safer return to running and field-based activity.

Return to Running With Structure

Running is reintroduced using individualised MAS-based sessions. This allows fitness to improve at controlled, aerobic intensities without sprinting, change of direction, or reactive demands, helping running feel predictable and repeatable again.

Build Soccer-Relevant Fitness

Aerobic development supports the ability to tolerate repeated efforts common in soccer, without jumping straight into high-speed or chaotic work. Fitness improves alongside strength so neither outpaces the other.

Train Consistently Without Setbacks

The program prioritises low soreness and high repeatability. Intensity is managed so you can train week to week without flare-ups, making it easier to maintain momentum during a return-to-training phase.

Prepare for the Next Phase

This block sets the foundation for later speed, change-of-direction, and soccer-specific training. By improving strength, hamstring capacity, and aerobic tolerance together, the transition to more demanding work becomes smoother and more confident.

Features

Access to your physio

Via the app or SMS

Programming 5 days per week

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

To keep you on track.

Equipment

Required

A well equipped gym, perhaps a track or oval, smart watch

Sample Week

Week 1 of 6-week program

Sunday

Lower Body Push + Pillar Control

Prep

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

Goblet Squats

4 x 6

Half-kneeling cable lift

4 x 12

Bulgarian Split squat

3 x 6

Suitcase Carry

3 x 30

RDL

3 x 6

Band Resisted Front Plank Pull

20, 25, 30

90-90 Wall Breathing

3 x 5

Tuesday

Upper Push / Pull + Anti-Rotation (Updated Jan 3, 2026)

Prep

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

DB Bench Press

4 x 6

Tall kneeling Pallof Press

4 x 16

Chest-Supported DB Row

3 x 8

Half Kneeling Landmine Press

3 x 12

Stability Ball Hamstring Curl

3 x 8

Scap Push-Up

10, 9, 8

Diaphragmatic breathing reset

2 x 6

Thursday

Isometric Force + Upper Pull Bias (updated Jan 3, 2026)

Conditioning

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

Isometric split squat hold

30, 25, 20

Tall kneeling halo

3 x 12

Lat Pulldown

8, 7, 6, 6

DNS star plank with reach

Single leg long lever hamstring isometric

3 x 20

Reach, roll and lift

3 x 8

Coach