Strength Foundations: Training by Trevor Sackmann in TrainHeroic

Strength Foundations

Stoke Athletics

General Fitness, Strength & Conditioning, First Responders, Tactical
Coach
Trevor Sackmann

Strength Foundations is a training program designed for individuals looking to develop full body strength. As a foundational program, the emphasis will be to establish proper form and technique in the fundamental movement patterns, while familiarizing yourself with various types of equipment. Our mixed methods approach not only utilizes traditional barbell training, but also more dynamic strength movements, such as calisthenics and yoga to target multiple muscle qualities (i.e., strength, power, endurance). This program alternates between high and low training days; high days are to be spent in the gym, while low days don’t require a gym and can be completed outside. This multi-disciplinary approach will provide you with not only a fitness routine that gives you the results you want, but also the time to find your stoke wherever your victories are won.

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Feel Dangerous
Become stronger, leaner, and more confident throughout your entire body.
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Stronger the base, the higher you build
Lay the foundation of strength and technique in fundamental movement patterns such as squatting, hinging, pressing, puling, and sprinting
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Train smarter not longer
Establish an efficient and effective fitness routine that's both sustainable and progressive
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 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 easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbell // Pullup Bar
Recommended
Kettlebell // Cable Machine // Resistance Bands // Grass Field // Machines // TRX // Foam Roller
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A

Assault Bike

1 x 5:00

B1

Thoracic Extension on Foam Roller

2 x 0:30

B2

4 Way Hip Warmup

2 x 5.5.5

C1

Goblet Box Squat

3 x 15

C2

Shin Box Roatation

3 x 5.5

D1

DB Bridge Floor Press

3 x 10

D2

DB Pullover

3 x 10

E1

Hanging Knee Raise

2 x 15

E2

45 Degree Hip Extension

2 x 15

Monday
Week 1 Day 2

Pillar Core

A

OPTIONAL CORE: Perform 2-3 Rounds of 10 reps/:20s for each Exercise 1. Elevated Side plank 2. Hollow Body Progression 3. TK Palloff Press 4. Reverse Plank

Tuesday
Week 1 Day 3

A

Assault Bike

1 x 5:00

B1

Floor Slides

2 x 10

B2

Foam Roller T SPine Rotation

2 x 10.10

B3

Scapular Pushup

2 x 10

C1

KB Hinge

3 x 10

C2

Band Pull Through

3 x 5 @ 0:10

D1

Eccentric Pushup

3 x 5

D2

3 Point DB Row

3 x 10.10

E1

Goblet Split Squat

2 x 5.5

E2

Alternating Lateral Squat

2 x 5.5

Wednesday
Week 1 Day 4

A1

ASLR

2 x 10.10

A2

Wall Deadbug

2 x 10.10

A3

V-Ups

2 x 10.10

B1

Elevated Heel Raise

2 x 20

B2

Tibialis Raise

2 x 20

C

Run

4 x 100

Thursday
Week 1 Day 5

A

Assault Bike

1 x 5:00

B1

Cat Cow

2 x 10

B2

YTWAL

2 x 5.5.5

B3

Scapular Pullups

2 x 10

C1

Rack Pullups

3 x 10

C2

Single Leg Squat to Box (1 Down 2 Up)

3 x 5.5

D1

HK DB Overhead Press

3 x 10.10

D2

Prone Machine Hamstring Curl

3 x 10

E1

Band Face Pull

2 x 0:15

E2

Tricep Pushdown

2 x 0:15

E3

Cable Bicep Curl

2 x 0:15

Coach
coach-avatar Trevor Sackmann

Trevor is a nationally accredited strength and conditioning coach serving student athletes at the University of Hawaii. With nearly a decade in the field, Trevor has helped thousands of athletes, from weekend gardeners to Olympic medalists. Trevor catches his stoke surfing, squatting, and by sharing his craft to build your confidence and perform your best, wherever your victories are won.

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Conquer

If it doesn't challenge you, it doesn't change you.

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Strength Foundations