Foundational Conditioning
FOUNDATIONAL CONDITIONING
In this 12-week program, you will develop essential movement skills whilst building strength & power through a well-rounded training plan.
This program is designed to build skill and competence in the four primary movement patterns: the hip hinge, lower body pushing, and both upper body pushing and pulling whilst developing your fitness in a well rounded manner. This phase is going to challenge you with progressively complex and loadable variations of these movements, while emphasizing improvements in both mobility (range of motion) and stability (movement control).
Each 60-75 minute workout includes:
- Warm-up
- Movement Skill Development
- Power Development
- Strength training
- Rotational & Core Development
- Conditioning
- Cool-down
This phase not only delivers significant training benefits but also establishes a solid foundation for future progress, reducing the risk of pain and injury. Although the program follows a 4x per week training split (along with two additional recovery days), it offers flexibility, allowing the entire phase to be completed as a playlist.
If you're looking to enhance movement quality and develop the essential foundations that boost overall athleticism—directly translating to improved performance—then this program is for you.
| Foundational Strength Phase Progression | |||
|---|---|---|---|
| Foundations 1 (3 Weeks) | |||
| An introduction to each fundamental movement pattern, aimed at optimizing essential skills and building work capacity. | |||
| Foundations 2 (3 Weeks) | |||
| This phase builds on the Foundations by incorporating more complex exercise variations and an overall increase in volume. | |||
| General Strength (3 Weeks) | |||
| Now that the groundwork has been laid, it's time to reduce the volume and increase the load. | |||
| Rotational Power (3 Weeks) | |||
| With the foundation in place, it's time to focus on developing rotational strength and power, increasing intensity while refining movement patterns. |
Powered by Bridge!
You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app.
A few key benefits:
- Exercise videos and cues to walk you through every movement
- Custom weight prescriptions based on your previous sets
- Easy tracking in the app so you can see your progress in real time!
- Daily readiness surveys to check in on how you're feeling and performing
Recommended Equipment: Dumbbells, Bench, TRX, Cable Machine, Plyo box
Ready to train? Let's get started!
Join today and let's start training together!
Here are the steps to follow:
- Purchase this program
- Download the BridgeAthletic App from the app store
- Accept your email invite (from BridgeAthletic) and create a password
- Log in on the Bridge app with your email and password
- Begin training instantly
Resources:
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ABOUT US
Joshua has 10 years experience as a Strength and Conditioning coach for Elite Military and Sports and is a certified S&C coach with a Masters Degree in Sports Science with Medicine, where he specialized in recovery after injury in Military Populations and has worked extensively with elite populations and professional athletes in the UK and USA.
Joshua coaches out of Ryan Halls Fifty/50 Martial Arts gym in Falls Church, VA.
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