About Strength Foundations
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.
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%.
- 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
- 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
- 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
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
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%.