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FOUNDATION BLOCK 1

Pillar Strength & Aerobic Base

OVERVIEW

Foundation Block 1 – Pillar Strength & Aerobic Base is a 4-week training program designed to establish global strength, trunk (pillar) control, and an aerobic foundation for people / individuals / athletes looking for a training base.

 

This block sits at the start of a rehab-to-performance pathway, or as a reset phase for anyone returning to structured training after injury, time away, or deconditioning.

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The goal is not intensity or expression, but repeatable strength, posture, and aerobic capacity that support future running and plyometric work.

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This is structured preparation — not isolated rehab.

Not sure if this is right for you? Book a consult

Who this program is for

✔️ People returning to structured training
✔️ People rebuilding capacity after injury or time away
✔️ People needing a reset of strength, posture, and aerobic tolerance
✔️ Coaches seeking a safe, repeatable foundation block
 

Suitable for AFL, soccer, rugby, basketball, volleyball, and similar sports, as well as general fitness enthusiasts.

Who this program is not for

🚫 People chasing maximal strength or power
🚫 People requiring high-intensity conditioning
🚫 People already performing reactive plyometrics or sprint work
🚫 People unable to tolerate basic strength training

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If you are unsure whether this block is appropriate, seek professional guidance before starting.

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Program Structure

  • Duration: 4 weeks
    Frequency: 4 training days per week
    Training days: Day 1, Day 2, Day 4, Day 5
    Off / regeneration days: Day 3, Day 6, Day 7

  • Each session follows a consistent structure:

    • Primary strength movement

    • Secondary strength movement

    • Rotary control or locomotive movement skill

    • Aerobic-dominant energy system development

    • Recovery or regeneration task

  • The consistent structure allows athletes to focus on execution quality and training rhythm, not novelty.

How the program works

  • Block 1 – Weeks 1–2

    • Build tendon capacity and controlled load acceptance while maintaining strength.

  • Block 2 – Weeks 3–4

    • Increase tendon strain and reactive landing demands without unnecessary flare-ups.

       

Strength remains the foundation throughout.
Elastic work progresses by control and rhythm — not reckless intensity.

Key training emphases

  • Pillar strength and postural control

    • Develop trunk stability and force transfer from lower limb, through the core to the upper lim, to support all future loading.

  • Foundational strength patterns

    • Reinforce repeatable, well-tolerated lifting patterns without excessive fatigue.

  • Aerobic base development

    • Build aerobic capacity to improve recovery, training tolerance, and long-term output.

  • Low soreness, high repeatability

    • Training loads are selected to allow consistent week-to-week exposure.

What you will not do in this block

  • No plyometrics

  • No jumping or bounding

  • No reactive or elastic contacts

  • No glycolytic conditioning

  • No maximal or near-maximal lifting

Progression is driven by quality, consistency, and tolerance, not intensity.

Progression logic

  • Progression during Foundation Block 1 is subtle and conservative.

  • Progress may occur through:

    • Small increases in external load

    • Improved execution quality

    • Slight stance or position adjustments

    • Increased aerobic volume or density

There are no performance tests built into this block.

Readiness for the next phase is determined by movement quality, strength consistency, and aerobic tolerance.

Movement prep and "resets"

  • Each session includes a structured movement preparation aligned with the session’s intent.

  • Athletes who complete an individual movement screen may replace the default preparation with personalised correctives, integrated as:

    • Movement-biased supersets, or

    • Targeted warm-up circuits

  • This option is available via a personalised evaluation and prescription but not required to complete the program.

What you need

  • Access to a standard gym

  • Barbells, dumbbells, or trap bar

  • Space for marching and wall-based drills

  • No specialist equipment required.

How this block fits into a bigger plan

Foundation Block 1 – Pillar Strength & Aerobic Base prepares the athlete for:

  • Higher-load strength phases

  • Running progressions

  • Elastic and plyometric exposure

  • Return-to-field or return-to-performance blocks

It is designed to support what comes next, not replace it.

Optional support

Athletes or teams who want individualised movement correctives based on screening can replace the default movement prep.

This is optional and not required to complete the program.

Access the program

This program is delivered via TrainHeroic.

You will:

  • Create a free TrainHeroic account at purchase

  • Receive immediate access to the full program

  • Follow all sessions, cues, and progressions in-app

$59 USD​

This program provides a generalised foundation framework.

It does not replace individual medical advice or assessment.
Athletes with pain, injury, or uncertainty should seek appropriate professional guidance.

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