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The Foundation Phase

Versatile Training Academy

Hockey, Baseball , Softball, Soccer, Football , Field Sports, Track & Field, Basketball, Strength & Conditioning, Wrestling, Gymnastics
Coach
Devin Young

The 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.

Features
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Programming 7 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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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Bench // Bands // Jump Rope // Plyo Box
Recommended
Glute Ham Developer // Lat Pull Down // Mini Hurdles
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2

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

Tuesday
Week 1 Day 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

Wednesday
Week 1 Day 4

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

Thursday
Week 1 Day 5

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

Friday
Week 1 Day 6

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

Coach
coach-avatar 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.

FAQs
Is this right for me if I’m not in college or a competitive athlete?
Yes! This program is designed for athletes of all levels—from youth and high school to college and recreational adults. If you’ve just finished a competitive season or are coming off a heavy training block, this is a smart way to reset your body and build durable strength.
How long are the workouts?
Each session lasts between 30–45 minutes, depending on your pace and rest intervals. The goal is high-quality work, not burning yourself out. This makes it easy to incorporate into your routine or use as your main training block during the post-season.
Can I do this program while still playing or practicing?
Yes—this program is designed with recovery and regeneration in mind. If you're in a light practice phase, an off-season clinic, or simply playing for fun (like in a recreational league), this program complements your activity without causing burnout or soreness that can affect your performance.
The Foundation Phase