Strength Foundations
Stoke Athletics
General Fitness, Strength & Conditioning, First Responders, TacticalStrength 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.
A
Assault Bike
1 x 5:00
B1
Thoracic Extension on Foam Roller
2 x 0:30
B2
FR T-Spine Rainbow
2 x 5
B3
4 Way Hip Warmup
2 x 5.5.5
C1
Heels Elevated Goblet Squat
3 x 15
C2
Shin Box Roatation
3 x 5.5
D1
Alternating DB Bench 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
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
A
Assault Bike
1 x 5:00
B1
Prone Scorpion
2 x 5
B2
Pushup to Down Dog
2 x 5
B3
Cobra Kang Squats
2 x 5
C1
KB Hinge
3 x 10
C2
Single Leg Glute Bridge
3 x 5 @ 0:10
D1
Eccentric Pushup
3 x 5
D2
3 Point DB Row
3 x 10.10
E1
Hand Supported RFESS
2 x 5.5
E2
Alternating Lateral Squat
2 x 5.5
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
B
Zone 2 Cardio
1 x 20:00
A
Assault Bike
1 x 5:00
B1
Cat Cow
2 x 10
B2
Shoulder Mobility Warmup
2 x 0:30
B3
YTWAL
2 x 5.5.5
C1
Rack Pullups
3 x 10
C2
Single Leg Squat to Box (1 Down 2 Up)
3 x 5.5
D1
Z Press
3 x 10.10
D2
Seated Goodmorning
3 x 5
E1
Standing Face Pull
2 x 0:15
E2
Tricep Pushdown
2 x 0:15
E3
Cable Bicep Curl
2 x 0:15
A
Zone 2 Cardio
1 x 60:00
Recovery
B
Recovery Stretch
Choose 3-5 depending on time/soreness hold each for 1-3min 90/90 Hip Adductor Rock back Butterfly Lateral Pancake Stretch Pancake Stretch Pigeon Couch Stretch Down Dog Calf Stretch
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.
