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.
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
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
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
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
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
Taking 6 weeks to build a strong foundation will set you up for years to come
Get The Foundation Program