FSC Fundamentals: Training by Ryan Evernden in TrainHeroic

FSC Fundamentals

Formidable Strength & Conditioning

Coach
Ryan Evernden

The Fundamentals program is designed to build a strong foundation and develop correct movement patterns to our FSC standard. This will allow you to progress to the next level of training knowing you have built a resilient & functional body to take you to the next level while preventing injuries.

This program is all about making sure you have the mobility to be able to get into the positional demands of our big 6 lifts and have the stability to be able to support your joints under load.

FSC Fundamentals is designed for:

  • Beginners to the gym
  • Gym goer's that want to start lifting correctly
  • Deconditioned individuals looking to get themselves back in the game without hurting them self in the process
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Strength
This program will help you increase strength by putting you through 4x 3 week blocks that vary in tempo and demand.
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Mobility
This program is custom built to make sure that you will gain the range of motion you need to correctly perform our big 6 lifts!
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Stability
We use a variety of isometric holds to help build connective tissue strength while developing muscular strength in key areas to make sure that your joints are supported throughout all movements.
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Hypertrophy
YOU WILL GET SOME GAINS! This is done through a variation of tempo and time under tension that breaks down muscle fibers and builds muscle! There is also a deliberate loading scheme that take the thinking out of your training and allows you to crush every session
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Movement Competency
Using the various tempos and combinations of unilateral and bilateral movement this program will help build better movement competency. The tempo will help you slow the movements down so you can focus on getting them right and the combination of unilateral and bilateral movements will make sure that we are not compensating for one side or the other when we get to our big lifts.
Features
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Programming 3 days per week
Progressive program that will challenge you through movement and building a resiliant body
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Exercise Video Guidance
Instructional videos and notes to guide your session and make execution easy
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Delivered through TrainHeroic
Sweating a lifeless PDF is so last year.
Equipment
Required
Mini Band // Long Bands // Dumbbells // Barbell // Weight Plates // Squat Rack // Pull/Chin Up Bar // Bench
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Sample Week
Week 1 of 12-week program
Sunday
Eccentric Unilateral Squat with Hinge SupplementalsĀ 

A

Prone Breathing

1 x 10

B1

Hip Circle

2 x 20

B2

calf/tib raises

2 x 20

B3

Glute Bridge - single long leg

2 x 12

B4

Reverse Lunges

2 x 12

B5

Clams

2 x 12

C

Split Squat

16, 14, 12, 12, 12

D1

Single Leg RDL

D2

Split Stance Hip Thrust

D3

Copenhagen Plank

D4

Glute + Upper Back Burn outs

E

Prone Breathing

1 x 10

Tuesday
Eccentric Unilateral Horizontal Pushing with Squat SupplementalĀ 

A

Prone Breathing

1 x 10

B1

Shoulder Dislocations - band

2 x 10

B2

Band Pull-Apart

2 x 12

B3

Side Lying External Rotation

2 x 20

B4

Scap Push-Up

2 x 10

B5

Push-Up

2 x 8

C

One-Arm DB Bench Press

16, 14, 12, 12, 12

D1

calf/tib raises

D2

Glute Bridge - single long leg

D3

Reverse Lunges

D4

Clams

E

Prone Breathing

1 x 10

Thursday
Eccentric Unilateral Hinge with Horizontal pressing supplementalĀ 

A

Prone Breathing

1 x 10

B1

Walk outs

2 x 5

B2

Single Leg RDL

2 x 20

B3

Split Stance Hip Thrust

2 x 20

B4

Copenhagen Plank

2 x 20

B5

Glute + Upper Back Burn outs

2 x 10

C

Split Stance RDL

16, 14, 12, 12, 12

D1

Band Pull-Apart

D2

Side Lying External Rotation

D3

Scap Push-Up

D4

Push-Up

E

Prone Breathing

1 x 10

Coach
coach-avatar Ryan Evernden

Head Coach for Formidable Strength & Conditioning - Worked with over 200 semi/professional athletes - Worked with over 200 general population clients to get them moving better, looking better & feeling better "If you can move well you are already better than 90% of the population. Start there and before you know it you'll be where you want to be."

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Leave your egos at the door!

Our Fundamentals will drastically overhaul even the strongest body to make you stronger long term!

Get FSC Fundamentals
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The Proof
verified-athlete-avatar Peter Wood

Self Proclaimed "nice guy"

Verified Athlete

"I had plateaued in my training but the FSC Fundamentals program striped it back and work on my weaknesses I started getting strength gains again!"

verified-athlete-avatar Annika Lydiate

National Open Water Swimming Athlete

Verified Athlete

"After completing the program I now move better, feel stronger and my injuries & niggles have disappeared."

verified-athlete-avatar Ruby Maddison

Constantly trying to get stronger

Verified Athlete

"When I started this program I hadn't done much strength training. This program was amazing in getting me started and got stronger and saw amazing changes in my body. The program was easy to adjust for my fitness level and I loved the structured flexibility it give you as well!"

FSC Fundamentals