The Foundation Program

Coach.a.rob

Coach
Alex Roberts

This 6 week program (4 training sessions per week) is designed to help athletes (competitive or not) establish a solid foundation of movement and lifting technique.

Using the same movements and programming methods that Coach Roberts used to help capture an Indiana 5A Football State Title in his 3rd year as a head strength and conditioning coach, this program will teach you solid technique and prepare you for various lifting programs in the future.

Although designed with high school athletes in mind, anybody pursuing a healthy lifestyle and proper technique in the weight room will benefit largely from this program.

Build the foundation first. The rest will follow.

$25
Get The Foundation Program
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Technique Focused
Using various tempos and pauses along with specific regressed movements, build a strong foundation of great technique to set you up for success in the future
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Strength + Speed + Plyos + Mobility
Using an all encompassing approach, this program will help you get stronger, put on muscle, get faster, jump higher/further, and increase your mobility in 6 weeks
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Long Term Approach
Effective strength and speed training takes place over many months/years. Built with a long term foundation in mind, learn proper technique to set you up for success for years to come
Features
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Programming 4 days per week
Full body training sessions that include strength work, sprinting/jumping, core and mobility work
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Receive coaching from a head strength and conditioning coach who is in the trenches everyday, coaching 200+ athletes a day
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Delivered through TrainHeroic
Pull up your entire program and track your progress through the TrainHeroic app, all on your phone
Equipment
Required
Bench, Barbell + Plates, Dumbbells
Recommended
Turf/Open Area to Sprint/Jump
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Sample Week
Week 1 of 6-week program
Monday
Upper body day

A

Full Body Warmup

B

Bench Press Demo

4 x 5 @ 5

C1

Pull Up Negatives

3 x 4 @ 5

C2

Paused push ups

3 x 6 @ 5

D1

Inverted rows (variations)

3 x 8 @ 3

D2

Half Kneeling DB Press

3 x 16

E1

Straight Leg Sit Up

3 x 12

E2

High Plank

3 x 60

Tuesday
Lower body day

A

Full Body Warmup, Speed/Plyo Focus

B1

Bottom Pushup Start Sprints

4 x 1 @ 10

B2

Broad jump demo

4 x 3

C

Goblet DB Squat

4 x 5 @ 6

D1

RDL (Hinge)

3 x 10 @ 3

D2

Goblet Side Lunge

3 x 12

E1

Extended Leg Glute Bridge - Iso

3 x 30

E2

3 Way Calf Raise

3 x 30

Thursday
Full body, unilateral day

A

Full Body Mobility Series

2 x 60

B1

Body weight squats

2 x 15

B2

Push Up

2 x 10

C1

Pistol Squat Off Bench/Box

4 x 10

C2

Single Arm Incline DB Bench

4 x 12

D1

Single Leg Glute Bridge Iso

3 x 60

D2

3 pt DB Row

3 x 12

E1

Shoulder taps (core)

3 x 45

E2

Russian Twists

3 x 30

Friday
Hypertrophy + mobility day

A

Full Body Warmup, Speed/Plyo Focus

B1

Seated Vertical Jumps

3 x 3

B2

5 10 5 / Pro Agility

3 x 2

C1

DB curl

4 x 15

C2

2 DB Skull Crushers

4 x 15

C3

DB Side Raise

4 x 15

D

Full Body Mobility 1

Coach
More from Coach.a.rob
coach-avatar Alex Roberts

Head High School Strength and Conditioning Coach with 6+ years experience; Masters of Science in Exercise Physiology from Southern Illinois University Edwardsville, CSCS Certified through NSCA

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Everything starts with a foundation

Taking 6 weeks to build a strong foundation will set you up for years to come

Get The Foundation Program
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FAQs
Who is this training program for?
This program was designed with high school athletes in mind, using the same methods used to program for 200+ daily athletes at the high school level
Do I have to be a high school athlete to do this program?
Nope! Although this program was designed with high school athletes in mind, anybody looking to learn proper technique in the weight room and build a solid foundation of movement will benefit from this program greatly
How long do training sessions take?
Training time will vary from day to day, but most sessions shouldn't take longer than 75 minutes, from warm up to last movement
How many training sessions per week?
There are 4 training sessions per week: Monday, Tuesday, Thursday, Friday (days are not set in stone)
The Foundation Program
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