8-Week Foundations Program

Fighting Strong

General Fitness, Functional Fitness, Strength & Conditioning
Coach
Gil Guardado, CPT, PES, CES

An 8-week introductory program, split into two progressively challenging 4-week phases, designed to introduce common movement patterns and workout structures Coach Gil uses in his client's training programs.

New trainees or those returning from long a long layoff can use this program to help build/rebuild a solid foundation for more demanding forms training in the future.

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Build A Strong Foundation
For all levels. Our foundations program will give you a solid base on which to build your fitness training. No matter where you are starting from (beginner, intermediate or advanced), this program will improve your overall fitness through a series of movements chosen specifically for their ability to develop the functional strength needed for the activities most people encounter in daily life.
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Better Health & Performance, Simplified
Working out can be complicated, but it doesn't have to be. Finding a program that fits your needs should be a fun and exciting experience, not an overwhelming time-waste that leaves you feeling frustrated, or worse, overtrained and/or injured. Our programs will help you improve overall health and performance (for everyday life or for athletics) in a safe, progressive, and efficient way.
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Train Like An Athlete
Our movement-based training programs are designed to teach you how to train like an athlete in order to improve body composition, mobility, stability, endurance, strength, and power. Whether you’re just getting into fitness or have been training for a while, our programs will help keep you motivated and on track while making progress toward your goals.
Features
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Access to your coaches
Coaches who will answer questions and provide the feedback you need to grow
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution simple
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Delivered through TrainHeroic
A fast, intuitive app that lets you track your progress, celebrate PRs, and get insights on metrics like stress and recovery.
Equipment
Required
Dumbbells // Medicine Balls // Adjustable Bench // Suspension Trainer // Superbands // Mini Bands
Recommended
Cable Machines, Sliders, Cardio Equipment (bike, treadmill, etc)
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

Foam Rolling - 5 minutes

A

Foam Rolling

- Pick 2-4 areas to focus on as needed, or follow one of the protocols below. Roll each area for 10 reps or 30-45 seconds each. This section should take no more than 5 minutes. 1. Shins 2. Lateral Shin 3. Calves 4. Hamstrings 5. TFL/IT band 6. Glutes 7. T-Spine 8. Lats 9. Posterior Shoulder 10. Pecs 11. Quad/HF 12. Adductor Specific Protocols: - General Prep: 6, 7, 11, 12 - Lower Body Prep: 6, 11, 12 - Upper Body Prep: 7, 8, 9 - Knee Pain: 4, 5, 6, 11 - Back Pain: 4, 6, 7, 12 - Shoulder Pain: 7, 8, 9, 10 - Shin Splints/Runner's Knee: 1, 2, 3

Mobility/Activation

B

Mobility/Activation - General

- Alternating Shin Box x5 each side - Alternating Spider-Man Stretch x5 each side - Adductor Rocking x5 each side - Quadruped T-Spine Extension/Rotation x5 each side - Scapular Floor Slides x10

Movement Prep

C

Movement Prep - Linear Emphasis

Dynamic stretches can be done for reps or moving for 10-20 yards - Glute bridge x15 - Knee hug x5 each - Quad stretch w/reach x5 each - Inverted hamstring stretch x5 each - Backward lunge w/reach x5 each - Linear march x10-20 yards (Optional. Can be done in-place) - Linear skip (Optional. Can be done in-place) - 2-inch run, 2x5 seconds (Optional)

D1

Non-countermovement Box Jump & Stick

2 x 5

D2

Medicine Ball Tall Kneeling Rotational Throw

2 x 8

E1

Goblet Squat to Box/Bench

2 x 8

E2

Cable 1/2 Kneeling 1-arm Pull-down

2 x 8

F1

Dumbbell 1-arm Incline Bench Press

2 x 8

F2

Supine 1-leg Hip Lift w/Knee Hug

2 x 8

G1

Cable Tall Kneeling Stability Lift

2 x 8

G2

Front Plank

2 x 20

Conditioning

H

Tempo Intervals - Beginner/Intermediate

Any cardio activity (run, bike, rower, jump rope) for 15 seconds at about 70-75% of max speed. Light active rest or complete rest for 45-60 seconds Week 1: 8 reps Week 2: 10 reps Week 3: 12 reps Week 4: 14 reps

Monday
Week 1 Day 2

Foam Rolling - 5 minutes

A

Foam Rolling

- Pick 2-4 areas to focus on as needed, or follow one of the protocols below. Roll each area for 10 reps or 30-45 seconds each. This section should take no more than 5 minutes. 1. Shins 2. Lateral Shin 3. Calves 4. Hamstrings 5. TFL/IT band 6. Glutes 7. T-Spine 8. Lats 9. Posterior Shoulder 10. Pecs 11. Quad/HF 12. Adductor Specific Protocols: - General Prep: 6, 7, 11, 12 - Lower Body Prep: 6, 11, 12 - Upper Body Prep: 7, 8, 9 - Knee Pain: 4, 5, 6, 11 - Back Pain: 4, 6, 7, 12 - Shoulder Pain: 7, 8, 9, 10 - Shin Splints/Runner's Knee: 1, 2, 3

Mobility/Activation

B

Mobility/Activation - General

- Alternating Shin Box x5 each side - Alternating Spider-Man Stretch x5 each side - Adductor Rocking x5 each side - Quadruped T-Spine Extension/Rotation x5 each side - Scapular Floor Slides x10

Prep

C

Movement Prep - General

Dynamic stretches can be done for reps or moving for 10-20 yards - Glute bridge march x10 each - Knee hug x5 each - Quad stretch w/reach x5 each - Lateral lunge x5 each - Backward lunge w/rotation x5 each - Linear skip x10-20 yards (Optional) - Lateral skip x10-20 yards (Optional) - Base rotations, 2x5 seconds (Optional)

Conditioning

D

Conditioning - Cardiac Output

- Choose any low intensity exercise as long as HR in correct range (jog, bike, rower, swim, jump rope, punching bag, etc) - Perform 30-90 minutes of activity while maintaining your heart rate between 130-150 beats per minute. A chest-strapped or a wrist-worn heart rate monitor will help you keep track of where your pulse is. - Intensity can be varied throughout the session as long as the heart rate stays in the appropriate range (ex. work up to 150bpm, recover to 130bpm, repeat) - Modes can be mixed together (example: 10 minutes bike, 10 minutes rower, 10 minutes treadmill) as long as the heart rate stays in the appropriate range.

Conditioning

E

Tempo Medicine Ball Circuit

Tempo Medicine Ball Circuit - Squat to Press Throw x20 - Diagonal Chop x10 each - Chest Throw x20 - Side Throw x10 each - Slams x20 Move through the entire circuit, keeping a steady tempo for throws throughout, with as little rest as necessary between exercises. You can also wear a heart rate monitor and recover to ≤130 beats per minute before moving on to the next exercise. Week 1: 3 sets Week 2: 4 sets Week 3: 5 sets Week 4 (deload): 2 sets

Conditioning

F

Active Recovery

Take time for yourself and maybe get a little light activity while you're at it. Go to practice if participating in a sport. Take a walk. Go hiking. Take a yoga class. Run errands. Get a massage. The choice is yours!

Tuesday
Week 1 Day 3

Foam Rolling - 5 minutes

A

Foam Rolling

- Pick 2-4 areas to focus on as needed, or follow one of the protocols below. Roll each area for 10 reps or 30-45 seconds each. This section should take no more than 5 minutes. 1. Shins 2. Lateral Shin 3. Calves 4. Hamstrings 5. TFL/IT band 6. Glutes 7. T-Spine 8. Lats 9. Posterior Shoulder 10. Pecs 11. Quad/HF 12. Adductor Specific Protocols: - General Prep: 6, 7, 11, 12 - Lower Body Prep: 6, 11, 12 - Upper Body Prep: 7, 8, 9 - Knee Pain: 4, 5, 6, 11 - Back Pain: 4, 6, 7, 12 - Shoulder Pain: 7, 8, 9, 10 - Shin Splints/Runner's Knee: 1, 2, 3

Mobility/Activation

B

Mobility/Activation - General

- Alternating Shin Box x5 each side - Alternating Spider-Man Stretch x5 each side - Adductor Rocking x5 each side - Quadruped T-Spine Extension/Rotation x5 each side - Scapular Floor Slides x10

Movement Prep

C

Movement Prep - Multidirectional Emphasis

Dynamic stretches can be done for reps or moving for 10-20 yards - 1-leg glute bridge x10 each - Inverted hamstring stretch x5 each - Leg cradle x5 each - Lateral lunge x5 each - World's Greatest Stretch x3 each - Lateral march x10-20 yards (Optional) - Lateral skip x10-20 yards (Optional) - 2-inch run - in and out x5 seconds each (Optional)

D1

Lateral Hop to Low Box & Stick

2 x 3

D2

Medicine Ball Tall Kneeling Chest Throw

2 x 10

D3

Medial Hop to Low Box & Stick

2 x 3

D4

Medicine Ball Tall Kneeling Overhead Throw

2 x 10

E1

Sliding 1-leg RDL Reach

2 x 8

E2

Hands Elevated Push-up

2 x 8

F1

Tall Suspended Row

2 x 8

F2

Bottom-up Split Squat

2 x 8

G1

Cable Tall Kneeling Stability Chop

2 x 8

G2

Side Plank

2 x 15

Conditioning

H

Tempo Intervals - Beginner/Intermediate

Any cardio activity (run, bike, rower, jump rope) for 15 seconds at about 70-75% of max speed. Light active rest or complete rest for 45-60 seconds Week 1: 8 reps Week 2: 10 reps Week 3: 12 reps Week 4: 14 reps

Wednesday
Week 1 Day 4

Foam Rolling - 5 minutes

A

Foam Rolling

- Pick 2-4 areas to focus on as needed, or follow one of the protocols below. Roll each area for 10 reps or 30-45 seconds each. This section should take no more than 5 minutes. 1. Shins 2. Lateral Shin 3. Calves 4. Hamstrings 5. TFL/IT band 6. Glutes 7. T-Spine 8. Lats 9. Posterior Shoulder 10. Pecs 11. Quad/HF 12. Adductor Specific Protocols: - General Prep: 6, 7, 11, 12 - Lower Body Prep: 6, 11, 12 - Upper Body Prep: 7, 8, 9 - Knee Pain: 4, 5, 6, 11 - Back Pain: 4, 6, 7, 12 - Shoulder Pain: 7, 8, 9, 10 - Shin Splints/Runner's Knee: 1, 2, 3

Mobility/Activation

B

Mobility/Activation - General

- Alternating Shin Box x5 each side - Alternating Spider-Man Stretch x5 each side - Adductor Rocking x5 each side - Quadruped T-Spine Extension/Rotation x5 each side - Scapular Floor Slides x10

Prep

C

Movement Prep - General

Dynamic stretches can be done for reps or moving for 10-20 yards - Glute bridge march x10 each - Knee hug x5 each - Quad stretch w/reach x5 each - Lateral lunge x5 each - Backward lunge w/rotation x5 each - Linear skip x10-20 yards (Optional) - Lateral skip x10-20 yards (Optional) - Base rotations, 2x5 seconds (Optional)

Conditioning

D

Conditioning - Cardiac Output

- Choose any low intensity exercise as long as HR in correct range (jog, bike, rower, swim, jump rope, punching bag, etc) - Perform 30-90 minutes of activity while maintaining your heart rate between 130-150 beats per minute. A chest-strapped or a wrist-worn heart rate monitor will help you keep track of where your pulse is. - Intensity can be varied throughout the session as long as the heart rate stays in the appropriate range (ex. work up to 150bpm, recover to 130bpm, repeat) - Modes can be mixed together (example: 10 minutes bike, 10 minutes rower, 10 minutes treadmill) as long as the heart rate stays in the appropriate range.

Conditioning

E

Tempo Medicine Ball Circuit

Tempo Medicine Ball Circuit - Squat to Press Throw x20 - Diagonal Chop x10 each - Chest Throw x20 - Side Throw x10 each - Slams x20 Move through the entire circuit, keeping a steady tempo for throws throughout, with as little rest as necessary between exercises. You can also wear a heart rate monitor and recover to ≤130 beats per minute before moving on to the next exercise. Week 1: 3 sets Week 2: 4 sets Week 3: 5 sets Week 4 (deload): 2 sets

Conditioning

F

Active Recovery

Take time for yourself and maybe get a little light activity while you're at it. Go to practice if participating in a sport. Take a walk. Go hiking. Take a yoga class. Run errands. Get a massage. The choice is yours!

Thursday
Week 1 Day 5

Foam Rolling - 5 minutes

A

Foam Rolling

- Pick 2-4 areas to focus on as needed, or follow one of the protocols below. Roll each area for 10 reps or 30-45 seconds each. This section should take no more than 5 minutes. 1. Shins 2. Lateral Shin 3. Calves 4. Hamstrings 5. TFL/IT band 6. Glutes 7. T-Spine 8. Lats 9. Posterior Shoulder 10. Pecs 11. Quad/HF 12. Adductor Specific Protocols: - General Prep: 6, 7, 11, 12 - Lower Body Prep: 6, 11, 12 - Upper Body Prep: 7, 8, 9 - Knee Pain: 4, 5, 6, 11 - Back Pain: 4, 6, 7, 12 - Shoulder Pain: 7, 8, 9, 10 - Shin Splints/Runner's Knee: 1, 2, 3

Mobility/Activation

B

Mobility/Activation - General

- Alternating Shin Box x5 each side - Alternating Spider-Man Stretch x5 each side - Adductor Rocking x5 each side - Quadruped T-Spine Extension/Rotation x5 each side - Scapular Floor Slides x10

Movement Prep

C

Movement Prep - General

Dynamic stretches can be done for reps or moving for 10-20 yards - Glute bridge march x10 each - Knee hug x5 each - Quad stretch w/reach x5 each - Lateral lunge x5 each - Backward lunge w/rotation x5 each - Linear skip x10-20 yards (Optional) - Lateral skip x10-20 yards (Optional) - Base rotations, 2x5 seconds (Optional)

D1

Linear Hop to Low Box & Stick

2 x 5

D2

Medicine Ball Tall Kneeling Parallel Rotational Throw

2 x 8

E1

Kettlebell Sumo Deadlift

2 x 8

E2

KB 1/2 Kneeling 1-arm Bottom-up Press

2 x 8

F1

Dumbbell 1-arm Supported Row

2 x 8

F2

Goblet Step-up

2 x 8

G1

Cable Tall Kneeling Anti-rotation Hold

2 x 15

G2

Front Plank

2 x 20

Conditioning

H

Tempo Intervals - Beginner/Intermediate

Any cardio activity (run, bike, rower, jump rope) for 15 seconds at about 70-75% of max speed. Light active rest or complete rest for 45-60 seconds Week 1: 8 reps Week 2: 10 reps Week 3: 12 reps Week 4: 14 reps

Friday
Week 1 Day 6

Foam Rolling - 5 minutes

A

Foam Rolling

- Pick 2-4 areas to focus on as needed, or follow one of the protocols below. Roll each area for 10 reps or 30-45 seconds each. This section should take no more than 5 minutes. 1. Shins 2. Lateral Shin 3. Calves 4. Hamstrings 5. TFL/IT band 6. Glutes 7. T-Spine 8. Lats 9. Posterior Shoulder 10. Pecs 11. Quad/HF 12. Adductor Specific Protocols: - General Prep: 6, 7, 11, 12 - Lower Body Prep: 6, 11, 12 - Upper Body Prep: 7, 8, 9 - Knee Pain: 4, 5, 6, 11 - Back Pain: 4, 6, 7, 12 - Shoulder Pain: 7, 8, 9, 10 - Shin Splints/Runner's Knee: 1, 2, 3

Mobility/Activation

B

Mobility/Activation - General

- Alternating Shin Box x5 each side - Alternating Spider-Man Stretch x5 each side - Adductor Rocking x5 each side - Quadruped T-Spine Extension/Rotation x5 each side - Scapular Floor Slides x10

Prep

C

Movement Prep - General

Dynamic stretches can be done for reps or moving for 10-20 yards - Glute bridge march x10 each - Knee hug x5 each - Quad stretch w/reach x5 each - Lateral lunge x5 each - Backward lunge w/rotation x5 each - Linear skip x10-20 yards (Optional) - Lateral skip x10-20 yards (Optional) - Base rotations, 2x5 seconds (Optional)

Conditioning

D

Conditioning - Cardiac Output

- Choose any low intensity exercise as long as HR in correct range (jog, bike, rower, swim, jump rope, punching bag, etc) - Perform 30-90 minutes of activity while maintaining your heart rate between 130-150 beats per minute. A chest-strapped or a wrist-worn heart rate monitor will help you keep track of where your pulse is. - Intensity can be varied throughout the session as long as the heart rate stays in the appropriate range (ex. work up to 150bpm, recover to 130bpm, repeat) - Modes can be mixed together (example: 10 minutes bike, 10 minutes rower, 10 minutes treadmill) as long as the heart rate stays in the appropriate range.

Conditioning

E

Tempo Medicine Ball Circuit

Tempo Medicine Ball Circuit - Squat to Press Throw x20 - Diagonal Chop x10 each - Chest Throw x20 - Side Throw x10 each - Slams x20 Move through the entire circuit, keeping a steady tempo for throws throughout, with as little rest as necessary between exercises. You can also wear a heart rate monitor and recover to ≤130 beats per minute before moving on to the next exercise. Week 1: 3 sets Week 2: 4 sets Week 3: 5 sets Week 4 (deload): 2 sets

Conditioning

F

Active Recovery

Take time for yourself and maybe get a little light activity while you're at it. Go to practice if participating in a sport. Take a walk. Go hiking. Take a yoga class. Run errands. Get a massage. The choice is yours!

Coach
coach-avatar Gil Guardado, CPT, PES, CES

Coach Gil currently serves as the head strength & conditioning coach at Xtreme Couture MMA. Certified as a trainer since 2006, he has been coaching clients in weight rooms, on the mats, and in boxing and MMA rings for 18+ years. Coach Gil also holds purple belts in both Brazilian Jiu-Jitsu and Bang Muay Thai, and has competed in both amateur and professional mixed martial arts competition.

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A Strong Foundation For Success

Coach Gil is here to help you lay a solid fitness foundation on which to build sustainable results. Regardless of your goal, be it fat loss, muscle gain, strength development, or improved athletic performance, we're here to help you succeed safely and effi

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8-Week Foundations Program