FOUNDATIONS TRAINING
Our Foundations Training is a structured, progressive program developed by Jake Forshey, CSCS, based on years of hands-on experience coaching athletes. It is designed to build a strong base for long-term athletic development, the program includes 3 levels, each with 3 phases lasting 4 weeks, with 2 workouts per week.
Foundations Training focuses on mastering all key movement patterns used in the gym while gradually introducing athletes to common gym equipment. Starting with fundamental exercises like Wall Sits and Incline Pushups, athletes progress toward more advanced lifts such as Front Barbell Box Squats and Dumbbell Bench Press—laying the groundwork for a seamless transition into our high-level Performance Training program.
With 8 years of experience working in a physical therapy clinic, Jake Forshey has designed the Foundations Training program to prioritize movement quality over lifting heavy weight. Much of the program mirrors advanced physical therapy, focusing on proper form, stability, control, and building strong movement patterns that reduce injury risk and improve long-term performance.
Rather than rushing into heavy lifts, athletes are coached through a step-by-step progression—from basic bodyweight exercises to more complex movements—ensuring they build a solid foundation. This approach bridges the gap between rehab and performance, making sure each athlete moves well before they move more.
