Hybrid Foundation Program

Strong. Fast. Built to last.

A 12-week concurrent strength and conditioning program built around four phases: Foundation, Build, Peak, and Sharpen & Test. Six sessions a week, alternating strength days with conditioning days so one never blocks the other.

What's inside:

• 12 weeks, 4 phases — Foundation (W1-3), Build (W4-6), Peak (W7-9), Sharpen & Test (W10-12)
• 6 sessions per week — strength and conditioning trained together without either holding the other back
• Every week individually programmed — sets, reps, accessory volume, and conditioning modality all progress, not just the load on the bar
• RPE-guided loading — a clear effort scale for both strength and conditioning so you always know how hard to push
• Movement standards — form cues for every primary lift: squat, front squat, bench, deadlift, press, and more
• Week 12 test — taper in Weeks 10-11, then test a 1RM Front Squat and 2km Row Time Trial
• Coach's notes + progress log — how to run the block and track it week by week

Who it's for: Anyone who wants to get stronger and fitter at the same time — without guessing how to combine the two. If you can't choose between the barbell and the road, this is your program.

Delivery: Instant PDF download delivered by email after checkout — start the same day.

Disclaimer: We are not personal trainers or certified coaches. This program reflects what we have done and what has worked for us across 10+ years of service and lifting. We are not liable for any injuries incurred while following this program — train at your own risk and use good judgement when adjusting loads.