Foundation of Strength: Training by Liam Gracey in TrainHeroic

Foundation of Strength

Strength Training for Sports

Multi-sport
Coach
Liam Gracey

This program is designed for the young athlete (12-14) looking to take that next step in their sports development. The program focuses on the basics that will lay the foundations for their more advanced training in the future. No matter what your sport this program will help you develop the skills and athletic capacities that you will need as you progress into the higher levels or your sport. A well structured strength program has been show to reduce the occurrence of injuries in youth athletes. Once you have the honed the basic movement patterns you will be ready to progress to a more advanced program.

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Foundational Movement Skill
We will focus training around foundational movement skill such as squatting, hinging, pressing, pulling, jumping, landing & truck stability (core). These are the building blocks of more advanced exercises.
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Develop Strength & Power
Start developing the strength and power that will be required to take you to the next stage in your sporting career. Developing strength and power takes time, start now are reap the rewards in the future.
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Stand out from the pack
Give yourself the best chance to make that team.
Features
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Programming 2 days per week
There are 2 training session per week. This 9 week program consists of 3x 3 week training blocks.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Recored and track your progress all through the app.
Equipment
Required
Dumbbells // Bench // Chin Up Bar
Recommended
Mini Hurdles // Plyo Box
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Sample Week
Week 1 of 9-week program
Monday
Week 1 Day 2

Conditioning

A

Mini Hurdle Circuit 1

- Single leg forward hop: Left Leg. - Single leg forward hop: Right Leg. - Single leg lateral hop: Left Leg. - Single leg lateral hop: Right Leg. - Single leg medial hop: Left Leg. - Single leg medial hop: Right Leg. * Pause between each hurdle hop. * 5 jumps on each leg.

B1

Box Drops

2 x 5

B2

Squat Jump

2 x 5

C1

Incline Push Up

3 x 8

C2

Plank

3 x 30

C3

Goblet Squat

3 x 8

D1

Chin Up Lower

3 x 4

D2

Side Plank

3 x 20

D3

Dumbbell RDL

3 x 8

E1

Goblet Split Squat

3 x 8

E2

Dead Bug

3 x 15

E3

Calf Raise

3 x 0:20

Wednesday
Week 1 Day 4

Conditioning

A

Mini Hurdle Circuit 1

- Single leg forward hop: Left Leg. - Single leg forward hop: Right Leg. - Single leg lateral hop: Left Leg. - Single leg lateral hop: Right Leg. - Single leg medial hop: Left Leg. - Single leg medial hop: Right Leg. * Pause between each hurdle hop. * 5 jumps on each leg.

B1

Box Drops

2 x 5

B2

Squat Jump

2 x 5

C1

Incline Push Up

3 x 8

C2

Plank

3 x 30

C3

Goblet Squat

3 x 8

D1

Chin Up Lower

3 x 4

D2

Side Plank

3 x 20

D3

Dumbbell RDL

3 x 8

E1

Goblet Split Squat

3 x 8

E2

Dead Bug

3 x 15

E3

Calf Raise

3 x 0:20

Coach
coach-avatar Liam Gracey

I have spent the last 6 years helping athlete of all ages prepare to compete on the national and International stage. I am a level 2 coach with the Australian Strength & Conditioning Association and hold a Bachelors degree in human movement & sports science.

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Take the next step in your development.

I look forward to seeing how far you can go in your sporting career.

Get Foundation of Strength
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FAQs
Who is the program for?
The program is designed for junior athletes looking to starting in the gym.
How long is the program?
The program is 9 weeks long with 3 different 3 week long training phases.
Will I need a full gym?
No, but it will be helpful. The program can be done with very minimal equipment.
What sport is the program designed for?
The program can be done by anyone no matter their sport eg. Football, Swimming, Tennis, Rugby. It has been designed to work on foundational movements that all athletes need to progress to more advance work in the gym.
Foundation of Strength