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FOUNDATION BLOCK 2
Strength Integration & Control
Foundation Block 2 – Strength Integration & Control is a 4-week training program designed to integrate foundational strength into controlled, coordinated movement, while preparing individuals for higher training demands in a structured and progressive way.
This block follows directly from Foundation Block 1 – Pillar Strength & Aerobic Base and bridges the gap between building strength and using that strength effectively as training volume and movement complexity increase.
The focus shifts from simply developing capacity to expressing strength with control, balance, and consistency through coordinated, non-elastic movement patterns.
This phase remains preparatory in nature — not maximal strength, high-intensity conditioning, or plyometrics — making it suitable for those who value long-term progress, repeatability, and movement quality.
Not sure if this is right for you? Book a consult
Who this program is for
✔️ Individuals who have completed Foundation Block 1
✔️ People returning to structured strength training after time away
✔️ Those building toward running, sport, or higher-volume training
✔️ General fitness enthusiasts seeking structured, sustainable progress
✔️ Athletes preparing for future running and change-of-direction work
✔️ Coaches looking for a safe bridge between gym-based strength and movement
Suitable for general fitness training, recreational sport, and competitive environments including AFL, soccer, rugby, basketball, volleyball, and similar activities.
Who this program is not for
🚫 People chasing maximal strength or power
🚫 People already performing reactive plyometrics
🚫 People currently sprinting or bounding
🚫 People unable to tolerate controlled single-leg strength
If you are unsure whether this block is appropriate, seek professional guidance before starting.
Program Structure
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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:
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Primary strength movement
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Secondary strength movement
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Integrated movement skill (non-elastic)
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Aerobic-dominant energy system development
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Recovery or regeneration task
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The structure remains familiar so progression occurs through quality and coordination, not complexity.
Key training emphases
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Strength integration
Apply foundational strength to controlled, multi-segment movement. -
Single-leg control
Increase unilateral demands while maintaining alignment and balance. -
Locomotive skill preparation
Introduce marching and wall-based drills that prepare the athlete for running — without elastic stress. -
Aerobic support
Continue building an aerobic base to support recovery and future training density.
What you will not do in this block
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No plyometrics
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No jumping or bounding
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No reactive or elastic contacts
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No sprinting
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No glycolytic conditioning
Progression remains intentional and controlled.
Progression logic
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Progression in Foundation Block 2 focuses on integration, not intensity.
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Progress may occur through:
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Improved movement quality and coordination
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Gradual increases in unilateral loading
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Increased complexity of controlled movement drills
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Increased aerobic volume or density
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There are no performance tests in this block.
Readiness to progress is determined by control, tolerance, and consistency.
Movement prep and "resets"
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Each session includes a structured movement preparation aligned with the session’s intent.
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Athletes who complete an individual movement screen may replace the default preparation with personalised correctives, integrated as:
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Movement-biased supersets, or
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Targeted warm-up circuits
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This option is available via a personalised evaluation and prescription but not required to complete the program.
What you need
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Access to a standard gym
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Barbells, dumbbells, or trap bar
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Space for marching and wall-based drills
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No specialist equipment required.
How this block fits into a bigger plan
Foundation Block 2 – Strength Integration & Control prepares the athlete for:
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Running progressions
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Change-of-direction training
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Elastic and plyometric exposure
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Return-to-field or return-to-performance phases
It connects base strength to movement — without rushing expression.
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.
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.