Foundation - Level 1

BW calisthenics workshop.jpg
BW calisthenics workshop.jpg

Foundation - Level 1


Go to our Training Notes blog (in 'ABOUT') for additional information about:

  • how to use the program;
  • program specific skills;
  • use of program specific equipment;
  • required training equipment;
  • acronyms and abbreviations; and
  • breath control.
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The Foundation program is the place to start if you want to form a solid foundation on which to build strength and conditioning in any field. The workouts are designed to get you started on your fitness journey and to enable you to train consistently at sub-maximal efforts to ensure you have the energy to dedicate to your profession, art or trade. These sub-maximal efforts enable you to train sustainably while minimising incidence of injury and maximising benefits through consistent uninterrupted training.

The Foundation program includes Level's 1 to 3 which are 12-weeks each.

The format is set out so that you can train everyday or spread them out to make sure you can recover prior to the next session. You will need to perform 1 rep-max testing on most of your lifts because the prescribed weights are a % of your 1RM. We recommend you consult your nearest physical training professional on learning the correct movements and techniques.

The program pack includes: i) Suggested warm-ups; ii) the program; iii) a training journal; iv) a list of No-gear Workouts; v) the list of required equipment; and vi) a list of acronyms and abbreviations used in the program.