The 7 foundations for strength
We break strength training up into seven categories. These categories contain the movements we need to be competent in to perform in our sport. These are:
Squat - Hinge - Lunge - Push - Pull - Brace - TwistAll strength training exercises are derived from these foundation movements. This is why it’s so important to learn the foundations before embarking on more advanced exercises - you’ll be safer and you’ll get more out of training (and playing) long term.
From these movements, we can add derivatives in order to change the stimulus applied to the body, both in terms of progression and the specific requirements/limitations of the athlete.
Below we’ve outlined each movement and have provided some progressions for you to work through. Only once you’re comfortable on Level 1 should you advance to the next levels.
View all demos here!
Ready to start training strength?
We’ve designed a bodyweight programme that caters for beginners right through to athletes who want to revisit their foundations.