Foundation Strength Training for Long-Term Progress - What You Need to Know Before You Start

Before you start Foundation Block 1

Foundation Block 1 is designed to be simple to follow, but that doesn’t mean it’s random or vague.

Each session includes written guidance explaining why things are done a certain way. You don’t need to memorise it all — but understanding a few key ideas will help you get far more out of the program with less confusion, soreness, or second-guessing.

This article gives you the short version.

TL;DR — Read This First

If you want to open the app, press start, and train — that’s completely fine. You’ll still get a solid session.

However, there are a few key messages used throughout the entire block that are worth knowing. These ideas show up again and again and explain why the program is structured the way it is.

Here’s the short version:

• Training is guided by Reps In Reserve (RIR), not exhaustion

• The movement prep matters — it’s designed for the session you’re about to do

• Most exercises include progression and regression options, so you can adjust without forcing things

Understanding these points will help you train more confidently and recover better.

Why Do the Session Names for Foundation Strength Training Stay the Same Each Week?

The session names remain the same throughout the block on purpose.

Repeating the same structure allows you to:

• Learn the movements properly

• Feel progress through smoother execution

• Build confidence without constantly relearning new exercises

Progress in Foundation Block 1 comes from better quality and consistency, not from changing things every week.

If something feels more controlled or easier to repeat, that’s progress. If you want to get Foundation Block 1, get it on the TrainHeroic app.

What Is Reps In Reserve (RIR)?

Reps In Reserve (RIR) means how many good-quality reps you could still perform before technique, posture, or control changes.

For example:

• If you finish a set and feel you could have done 3 more clean reps, that’s 3 RIR

In Foundation Block 1:

• Most strength work is performed with 2–4 reps left in reserve

• You should finish sets feeling confident, not depleted

• No grinding, straining, or rushing reps

RIR is used to:

• Protect movement quality

• Reduce unnecessary soreness

• Allow you to train consistently week to week

If breathing, posture, or control changes, the load is already too high — regardless of the number on the bar.

Why Is the Movement Prep Important?

The movement prep at the start of each session is not generic.

It is:

• Designed specifically for the demands of that session

• Used to prepare joints, posture, and coordination

• A key part of keeping sessions repeatable and soreness low

Skipping it regularly often makes the main work feel harder than it should.

Think of the prep as:

Turning the lights on before doing the work.

What If an Exercise Feels Too Hard or Too Easy?

That’s expected — and planned for.

Most exercises include progression and regression options where appropriate. This might involve:

• Adjusting load

• Changing range of motion

• Modifying stance or support

• Choosing a simpler or more demanding variation

There is no single “correct” version of an exercise.

The correct choice is the one that allows:

• Clean execution

• Honest RIR

• Confidence that you could repeat the session again

Progress is built by refining, not forcing.

How Should I Set Up the Rear-Foot Elevated Split Squat (RFESS)?

Setup matters more than load for this exercise.

If the setup is inconsistent, the exercise feels harder than it should and progress becomes unclear.

For a simple, repeatable setup, watch this short video:👉 https://youtube.com/shorts/Q20qIs79tJc?si=T285ag1Cb1AwTxfy

Use the same setup each week so improvements come from control and strength, not constant adjustments.

What Should I Prioritise After Training?

Recovery supports your ability to train again well — which is the goal of this block.

Within 1–2 hours after your session, prioritise:

• A protein-rich meal (or shake if needed)

• A carbohydrate source

• Fluids and electrolytes, especially if you sweat easily

You don’t need perfection — just consistency.

Good recovery helps keep training repeatable, not just hard.

How Do I Know If I’ve Recovered Well?

Use a simple morning heart rate check.

• Measure your heart rate upon waking, before getting out of bed

• Compare it to your normal baseline

Guideline

• If your morning heart rate is 6–8 beats per minute higher than baseline, recovery may be incomplete

This isn’t a failure — it’s feedback.

What Should I Do If My Morning Heart Rate Is Elevated?

If your heart rate is 6–8 bpm above baseline, use a regression or recovery strategy that day, such as:

• Slightly reducing load

• Staying further from fatigue

• Emphasising breathing and movement quality

• Prioritising sleep, hydration, and nutrition

The goal is to stay consistent, not push through signals that increase recovery cost.

Do I Need to Push Harder If Things Feel Easy?

No.

Foundation Block 1 is about foundation strength training:

• Tolerance

• Confidence

• Repeatability

If sessions feel smooth and you’re recovering well, the block is doing its job.

Harder work comes later — after the base is established.

Bottom Line

You don’t need to read every line to train successfully.But understanding these principles will help you:

• Progress more smoothly

• Recover better

• Avoid unnecessary setbacks

If you’re ever unsure, default to this:

Slow it down. Clean it up. Leave something in reserve.

That’s how Foundation Block 1 is meant to work.

What happens after Foundation 1 finishes?

There is a Foundation 2. But get through 1 first.