The Foundation Phase
Versatile Training Academy
Hockey, Baseball , Softball, Soccer, Football , Field Sports, Track & Field, Basketball, Strength & Conditioning, Wrestling, GymnasticsThe Foundation Program is the last two years of my coaching journey, which have been instrumental in helping my athletes improve after a long season, before we return to our regular strength training. Concepts and breakdowns for this program are based on those I have learned from, including Ben Prentiss, Christian Thibaudeau, and Jay Schroeder, as I have found what works best for my athletes and created The Foundation Program.
Why This Program After a long, demanding season, your body doesn’t just need rest—it needs a reset. The Foundation Phase is a strategic 4-week post-season program built around long-duration isometrics and recovery-focused training to help athletes:
✅ Rebuild strength and stability ✅ Improve mobility and tissue quality ✅ Restore tendon and joint health ✅ Eliminate weak points without high-impact stress
This isn’t about crushing yourself in the gym. It’s about being smart, intentional, and building back stronger.
Who This Will Help This program is built for athletes at all levels who want to recover with purpose and build long-term durability.
✅ Youth athletes who need structure and joint-friendly strength work ✅ High school & college athletes coming off a demanding season ✅ Adult recreational athletes who want to stay healthy and keep playing longer ✅ Coaches looking for an innovative, low-impact bridge into off-season training
Whether you’re on the field, on the court, or just getting back into a training rhythm—this program meets you where you are and gives your body exactly what it needs to reset, rebuild, and perform.
What Training Looks Like 4 Weeks | 6 Days/Week | That can be used at the end of your season Long-duration isometric strength training (2–5 min holds) Barefoot training emphasizes building foot and ankle health Recovery work to restore movement and decompress joints using Functional Range Conditioning methods Joint-position-specific holds (bottom, mid, top) to eliminate weak points
You'll train smarter—not harder—and come out of this phase feeling stronger, more mobile, and more durable than ever.
Why Long Duration Isometrics Improve tendon resilience and collagen remodeling Enhance muscular endurance and neuromuscular control Encourage parasympathetic recovery to lower stress and boost performance
This is the training you didn’t know you needed—but your body will thank you.
A
90/90 Belly Breathing
1 x 10
B
Dead Bug Holds
1 x 15
C
Acceleration - Dynamic Warm-up
D
Deep Split Squat Iso
1 x 1:30
E
Deep Push Up Iso
1 x 1:30
F
Glute Bridge Iso
1 x 1:30
G
Horizontal Row Iso
1 x 1:30
H
Single Leg Calf Iso
1 x 1:30
I
Wall Sit w/ Toes Up
1 x 1:30
A
90/90 Belly Breathing
1 x 10
B
Dead Bug Holds
1 x 10
C
Acceleration - Dynamic Warm-up
D
Jump Rope
1 x 2:00
E
Low Pogo Jumps
1 x 10
F
Counter Movement Box Jump (Low Box)
1 x 5
G1
3 Position Heels Elevated Goblet Squat
3 x 4
G2
3 Position Half Kneeling Dumbbell Overhead Press
3 x 4
H1
3 Position Dumbell Bench
3 x 4
H2
3 Position GHD Holds
3 x 1
I1
3 Position Lat Pull Down
3 x 4
I2
3 Position Dumbbell Lateral Raise
3 x 3
A
90/90 Belly Breathing
1 x 10
B
Dead Bug Holds
1 x 12
C
Passive Stretch (Long Duration Isometric
1 x 2:00
D
Ankle CARs Seated
1 x 4
E
Standing Hip CARs (supported)
1 x 4
F
Half Kneeling Shoulder CARs
1 x 4
G
Walk
1 x 25:00
A
90/90 Belly Breathing
1 x 10
B
Dead Bug Holds
1 x 12
C
Acceleration - Dynamic Warm-up
D
Jump Rope
1 x 2:00
E
Low Pogo Jumps
1 x 10
F
Counter Movement Box Jump (Low Box)
1 x 5
G
Stationary Bike
1 x 30:00
A
90/90 Belly Breathing
1 x 10
B
Dead Bug Holds
1 x 12
C
Acceleration - Dynamic Warm-up
D
Low Hurdle Hops (Stick Landing)
2 x 5
E
Lateral Low Hurdle Hops
2 x 5
F
Copenhagen Holds (Long Duration Isometrics)
1 x 1:00
G
Wall Sit with Adduction hold
1 x 1:30
H
Side Plank with Clam Shell Hold
1 x 1:30
I
Paloff Hold (LDI)
1 x 1:00
J
Bear Position Plank
1 x 1:30
K
Lateral Lunge Isometric
1 x 1:30
L
Plate Y, T, A (Long Duration Isometrics)
1 x 1:00
A
90/90 Belly Breathing
1 x 10
B
Dead Bug Holds
1 x 12
C
Passive Stretch (Long Duration Isometric
1 x 2:00
D
Ankle CARs Seated
1 x 4
E
Standing Hip CARs (supported)
1 x 4
F
Half Kneeling Shoulder CARs
1 x 4
G
Walk
1 x 25:00
Devin Young
Experience 2022-Current: Assistant S&C Coach at the University of Pittsburgh 2021-2022: Director of S&C at Bridgewater College 2017-2021: Assistant S&C Coach North Carolina A&T State University Trained 4 national champions in track and field. Multiple All Americans in different sports.
