Baseline Strength

DISCLAIMER Foundation Training is not responsible in any manner whatsoever for any injury that may occur through following the instructions in this material. The activities, physical and otherwise, described herein for informational purposes, may be too strenuous or dangerous for some people and the user should consult a physician before engaging in them.

This program is designed for the person that has been practicing FT and is ready to bring in resistance training. It has been organized in a learning format with a focus on technique development. We always encourage starting with low weight and gradually progressing as the mechanics of the exercises become familiar.

When increasing weight, we want to be challenged, but not to a point that our technique is compromised or we struggle to finish our set of repetitions.

- We recommend starting by training two days a week with the minimalist program.

- Feeling competent or wanting more of a challenge you can alternate the two programs

             Example: Tuesday (P1) Thursday (P2)

1.) Minimalist (P1)

            Founder (30 sec)

            Deadlift (5 reps x 5 sets)    

              (2 mins rest between sets. Increase weight as desired)

            Standing Decompression (30 sec)

            Kettlebell Press Single Hand (5 reps x 5 sets)            

                (Set of 5 Left hand / Right hand THEN rest 2 mins)

            Body Weight Squat or with Weight (5 reps x 5 sets)

            Standing Decompression 30 sec  

            Double Suitcase Carries (5 rounds of 15 meters)

                  (90 sec - 2 min rest between)

    2.) Program 2 (P2)

           Founder (30 sec) 

           RDL (5 reps x 5 sets)

             (2 mins rest between sets. Increase weight as desired)

            Standing Decompression (30 sec)

            Press Barbell (5 reps x 5 sets)

               (Set of 5 Left hand / Right hand THEN rest 2 mins) 

            Woodpecker (30 sec Left) / Single Leg Squat Left (5-8 reps)

            Woodpecker (30 sec Right) / Single Leg Squat Right (5-8 reps)

            Prone Decompression (30 sec)   

             Hangs (30 sec x 5 rounds OR Pull-ups for 5 reps x 5 sets)

              (Substitute: TRX Row)

             Pushups (5-10 Reps x 3-5 sets)

              (Rest 90 sec)

             Standing Decompression (30 sec)

             Single Side Suitcase Carry (5 rounds of 15 meters)

               (90 sec - 2 mins rest between)

    Total Running Time: 1h 17m 32s