Building the Base is more than just your average conditioning program. While many athletes and coaches are concerned with Zone 2 Training or building an aerobic base, this program takes a more comprehensive approach to building all of the energy systems to maximize performance and recovery across several time domains and intensities. Because nothing exists in a vacuum, all metabolic pathways are active at any point of training or competition so why only focus on a single one? Using the most recent scientific literature regarding metabolism and fatigue, this program is designed to achieve maximal adaptations with the minimal effective dosing. The training works perfectly as a stand-alone training session or as an accessory program to whatever training you're already completing.
If you are new to the program, it is STRONGLY encouraged that you buy the stand alone 12-Week program "Building the Base: Phase 1" offered on the TrainHeroic Marketplace.
With that said, LET'S BUILD THAT BASE!
A
Assault Bike
5 x 45
A
Assault Bike
1 x 10:00 @ MAX
B
Rowing
1 x 10:00 @ MAX
C
SkiErg
1 x 10:00 @ MAX
D
Run
1 x 10:00 @ MAX
A
Assault Bike
1 x 30:00 @ MAX
B
Rowing
1 x 30:00 @ MAX
C
SkiErg
1 x 30:00 @ MAX
D
Run
1 x 30:00
A
Assault Bike
10 x 30
B
Assault Bike
10 x 30
C
Rowing
10 x 30
D
Rowing
10 x 30
E
SkiErg
10 x 30
F
SkiErg
10 x 30
G
Run
10 x 30
H
Run
10 x 30
A
Assault Bike
B
Rowing
C
SkiErg
D
Run
Ben has spent nearly two decades getting athletes to maximize their energy systems. As a PhD in Human Performance, Ben understands the mechanisms involved with optimizing the metabolic pathways. As a coach to athletes of all levels, from youth and high schoolers to Olympians, he understands how to take those concepts and apply them in digestible training plans.
Regardless of your sport, comprehensively developing your energy systems will directly result in an increase in your performance. Take your game to the next level by starting to build your base!
Start My 7-Day Free TrialGym Owner & Performance Coach
Verified Athlete"In the past I’ve neglected this type of work due to a lack of direction and frankly boredom. Having specifically designed work and time domains has given me the boost needed to stay consistent and make progress while continuing to improve my sprints and strength."
All Navy Rugby Team Member
Verified Athlete"At 36, it was a cornerstone of my training leading up to my selection for the All Navy Rugby 7's team last year, and I continue to utilize it today to keep me fit and ready for my Rugby season."
When you join a team you’re getting more than programming, you’re joining an online community.