The final part of the foundation strength block. This 4-week plan will continue to develop your strength, co-ordination and movement control whilst preparing you to progress to the intermediate plan. 


The Foundation Plan contains 3 x strength sessions per week and is perfect for athletes with limited/no training history. This edition will have a greater gym focus than the first 4 weeks and progress you through your first block of training.


This programme will help you:

  • Develop understanding of physical preparation.
  • Help reduce injury risk.
  • Develop total body strength.
  • Provide a foundation for future programmes.
  • Improve your body's ability to control movement.
  • Prepare your body for more intense training in the upcoming months.

Foundation Strength Plan: Weeks 9-12

  • PDF format to use on your phone/tablet or to print off and track your progress. 

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