3D Foundations 12-Week Program
3D Training
Multi-sport, Field SportsThis first program is our foundations program. A perfect blend of strength, hypertrophy, and power.
This program is the ideal jumping off point for more specialized and targeted programming to come.
We are looking to increase strength in the squat, deadlift, and pressing patterns with an equal emphasis on adding lean muscle mass in the process.
Our tertiary priorities include increasing explosive power and improving mobility through specific prep drills. Be strong, look good, be explosive, move well.
You must have access to a barbell, rack, and some dumbbells to make the program effective.
You must be able to commit 4 days per week for roughly 60 minutes per session.
This is not for everyone, and only for those truly committed to put in the work.
Are you ready?
Prep
A
Primer Before Lift
3 rounds 1. Cable/DB Rear Delt 10 2. High Plank Shoulder Tap 5/each side 3. Medball explosive chest pass 5
B1
Barbell Bench Press
8 x 4
B2
Band Face Pull
5 x 10
C1
DB Bench Press
3 x 8
C2
1-Arm DB Row
3 x 8
D1
Cable Pec Fly
3 x 10
D2
1-Arm Kneeling Cable Row
3 x 10
E1
DB Curls
3 x 12
E2
Tricep Pushdown
3 x 12
Primer Before Lift
A
1 Round 90/90 HIp ER/IR Pails & Rails 3 Rounds 1. SL Step down 10 (5/each side) 2. Copenhagen 20s/each side 3. DB Countermovement jump 3
B
Back Squat
8 x 3
C
Hack Squat
3 x 8
D
DB Rear Foot Elevated Split Squat
3 x 8
E
Leg Extension
3 x 12
Primer Before Lift
A
3 Rounds 1. Cable/Plate Y raises 10 2. KB Waiter carry 15 yards 3. Plyo Push-ups 5
B1
Barbell Overhead Press
8 x 4
B2
Pull-Up
5 x 5
C1
Seated DB Shoulder Press
3 x 8
C2
Lat Pulldown
3 x 8
D1
DB Lateral Raise
3 x 10
D2
DB Front Raise
3 x 10
E1
Barbell Bicep Curl
3 x 12
E2
Rolling Tricep extensions
3 x 12
Primer Before Lift
A
1 Round Rack Hip Car 3 Rounds 1. DB Single Leg RDL 5/each side 2. Hip Flexor Straight Leg Raise 10/each side 3. Box Jump 3
B1
Trap Bar Deadlift
8 x 3
B2
RDL
3 x 8
C1
Glute-Ham Raise
3 x 8
C2
Prone Machine Hamstring Curl
3 x 12
Stephanie Mock
Stephanie Mock has 10 years of collegiate coaching experience at the Power 5 level. Stephanie has coached in the Big 12, SEC and ACC training over 20 different sports along with being a division 1 volleyball player. Learn more about Stephanie at her social handles below. Instagram: @coachstephmock Twitter: @CoachStephMock
Ryan Grubbs
Ryan Grubbs has over a decade of experience in professional and collegiate strength and conditioning, coaching in the NFL, SEC, and the BIG TEN. Working primarily in football, Ryan has also trained baseball, basketball, track and field, and military/tactical athletes. Instagram: @coachrgrubbs Twitter: @coachrgrubbs
Jon Heck
My journey began at the University of North Carolina as a 4-year starter for the UNC football team. Since graduating, I have worked in the private sector at D1 Sports Training in Raleigh, in the collegiate setting for 5 years at UNC, and in the NFL with the Carolina Panthers. I'm currently an S&C coach with the Houston Texans.
