Strength & Conditioning
Strength & Conditioning
Strength & Conditioning
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Strength & Conditioning

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About Strength Foundations
  • 12 Week Strength & Conditioning Program 
  • No Monthly Subscription
  • One-Time Purchase
  • 5 Page Training Guide
  • Program Delivered Via Train Heroic 
  • Lifetime Access To Repeat This Program  

The program utilises an undulating periodisation scheme including periods of higher volume and higher intensity. The accumulation phase are designed to develop muscle mass and a strong base while the intensification phases are designed to train the nervous system and develop maximal strength.


This program is designed for intermediate and advanced lifts who have trained in the gym before.
Program Details
  • 12 Weeks
  • 4 x 3 Week Phases
  • 6 Days / Week
  • 60 Minutes / Sessions
    Periodisation Summary
    • Weeks 1-3: Accumulation 1
    • Weeks 4-6: Intensification 1
    • Weeks 7-9:  Accumulation 2
    • Weeks 10-12: Intensification 2
      Periodisation Detail
      • Weeks 1-3: 8,8,6,6
      • Weeks 4-6: 6,6,4,4
      • Weeks 7-9: 7,7,5,5
      • Weeks 10-12: 5,5,3,3
      Training Matrix (Phase 1&2)
      • Monday: Front Squat + Conditioning
      • Tuesday: Overhead Press + Accessory Strength
      • Wednesday: Snatch Grip Deadlift + Accessory Strength + Mobility
      • Thursday: Close Girp Bench Press + Conditioning
      • Friday: High Bar Back Squat + Accessory Strength + Mobility
      • Saturday: Conditioning
      Training Matrix (Phase 3&4)
      • Monday: Front Squat + Conditioning
      • Tuesday: Push Press + Accessory Strength
      • Wednesday: Clean Grip Deadlift + Accessory Strength
      • Thursday: Bench Press + Conditioning
      • Friday: High Bar Back Squat + Accessory Strength + Mobility
      • Saturday: Conditioning
        Sample Workout
        A: STRENGTH
        Warm Up: 3 sets between 30-60%.
        A: Front Squat
        4 x 6,6,4,4 @ 30X0
        Perform a set every 3 minutes.

        Strength Progression
        Week 4: 4 x 6,6,4,4 @ 70-80%
        Week 5: 4 x 6,6,4,4 @ 75-85%
        Week 6: 4 x 6,6,4,4 @ 80-90%

        B: CONDITIONING
        Row & Ski Intervals
        6 x 60 Work: 180 Rest
        3 rounds on each piece of equipment.
        Conditioning Progression
        Week 1: Record the lowest round.
        Week 2: Add 2cals to Week 1
        Week 3: Add 2cals to Week 2
        *Record your lowest round.
         
        Equipment

        Strength Foundations uses traditional strength equipment such as barbell and plates, pull up bar, bench, dumbbells, kettlebells and bands. You do need access to conditioning equipment eg. Rower, Ski & Bike. Substitutions are encouraged if you don’t have what you need.


        Guarantee 


        We guarantee your satisfaction. You’ve got 7 days to try the program. If you’re not fully satisfied, let us know and we’ll refund you 100%.