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Foundations 1.0

Complete Athlete Training System

General Fitness, Combat Sports, Functional Fitness, Functional Training, Strength & Conditioning, Jiu Jitsu, Multi-sport, Boxing, Wrestling
Coaches
Rachel Kenney and Danny Yeager

New to combat sports and want to train the right way from day one? Foundations 1.0 is your roadmap to success.

This 12 week program bridges the gap between fitness basics and combat sports fundamentals. We've distilled years of expertise into a beginner-friendly system that builds strength, prevents injury, and develops the movements essential for combat sports mastery.

Don't just jump in blindly – start with a program designed to build your foundation the right way. Join countless beginners who've used this exact system to transition from novice to confident practitioner.

Your combat sports journey starts here. Are you ready to build your foundation?

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Injury Prevention
Strategic strength training designed to reduce common injuries by targeting weak points and imbalances that plague beginners. Our proven approach keeps you training consistently.
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Progressive Conditioning
Customized training plans that grow with you. No more guessing if you're doing too much or too little - just steady, sustainable progress.
Features
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Access to your coaches
Your coaches are availble and present to keep you an track and on task!
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Programming 2 days per week
Two focused strength and conditioning sessions designed to compliment a full eek of combat sports training, keeping you helathier and training longer!
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Mental Exercises
Insight into each training session to help keep you focused and present.
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Exercise Video Guidance
Personalized weekly videos and movement library via our YouTube channel.
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Detailed, expert instruction
Specific daily/weekly notes to help you progress seamlessly and effectively over the course of 12 weeks.
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best. Share you wins as well as ask questions of the people who are training with you!
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Delivered through TrainHeroic
Scrolling a lifeless PDF is no bueno. Our team will push you harder, know you better, and keep you going longer, all through the TH app!
Equipment
Required
Barbell // Bummer plates // Dumbbells // Plyo boxes // Bench // Access to mono structural (bike, ski ERG, rower, etc) // Kettlebells
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Sample Week
Week 1 of 12-week program
Sunday
FOUNDATIONS DYNAMIC UPPER A: WEEK 1 x DAY 1

A1

Tempo Medium Grip Bench Press

A2

Medicine Ball Slam to Chest Pass

B1

180 Degree DB Bench Press

B2

Tempo 3 Point DB Row

B3

Rolling DB Triceps Extension

C1

Banded Assisted Push Ups

C2

Tempo Ring Row

Wednesday
FOUNDATIONS LOWER STRENGTH B: WEEK 1 x DAY 2

A

Barbell Box Squat

B

Barbell Stiff Leg Deadlift

C1

Goblet Split Squat Iso Hold

C2

Chinese Plank

C3

Bent Knee Copenhagen Plank (knee on floor)

D1

Alternating Heel Elevated Hip Extension

D2

Half Kneeling KB Windmill

Coaches
coach-avatar Rachel Kenney

World champion jiu-jitsu athlete, competitive CrossFitter, and former collegiate soccer player with 20+ years in sports. As a performance coach for over a decade, Rachel has transformed thousands of lives by combining her competitive insight with a passionate dedication to unlocking each client's true potential.

coach-avatar Danny Yeager

Veteran firefighter turned elite performance coach, Danny brings 20+ years of expertise in optimizing human potential. His unique approach bridges the gap between peak performance and longevity, helping thousands transform their lives. With unmatched teaching passion and relentless drive for improvement, he empowers clients to build their ideal lives.

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Don't let uncertainty hold you back.

Foundations 1.0 gives you the proven roadmap to build your combat sports career the right way, from day one. Join today and transform your potential into performance. Your journey to mastery starts here.

Get Foundations 1.0
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Foundations 1.0