Foundation Phase 500This phase is designed to build the foundational qualities needed for higher level athletic performance while following a simple order of operations to maximize training adaptation and long term progression.
Each session is structured to progress from:
Explosive and plyometric work
Loaded power and explosive work
Strength development
Accessory and hypertrophy work
The plyometric progressions begin at a foundational level with an emphasis on landing mechanics, stability, deceleration control, and joint preparation before advancing into higher intensity reactive work. Extensive focus is placed on developing the ankles, knees, and connective tissue so the athlete can tolerate and benefit from more advanced plyometric demands later in training.
Olympic lift variations are programmed in a logical progression to refine movement quality, coordination, and technical efficiency before progressing into heavier and more advanced loaded variations. Simpler explosive movements like box jumps, jump shrugs, trap bar jumps, and high pulls are used to build foundational power output and athletic explosiveness.
The strength work follows a traditional periodized structure with slightly higher training volumes to build foundational strength and muscle mass simultaneously. Main strength lifts also incorporate drop sets to create additional hypertrophy stimulus after the primary strength work has been completed.
The week combines lower body and upper body strength sessions with aerobic capacity, repeat power, and anaerobic conditioning work to improve both athletic output and recovery capacity.
Weekly Split
Day 1: Lower Body Power + Strength
Day 2: Upper Body Power + Strength
Day 3: Aerobic Capacity + Repeat Power
Day 4: Lower Body Explosive Strength + Hypertrophy
Day 5: Upper Body Power + Hypertrophy
Day 6: Anaerobic Conditioning + Sprint Work
Day 7: Off
Methods Used in This Program
Foundational Plyometric Training: line hops, depth landings, pogo variations, and box jumps focused on building landing mechanics, stiffness, stability, and force absorption.
Olympic Lift Progressions: jump shrugs, high pulls, hang power cleans, and split jerk variations used to improve movement sequencing, triple extension, and explosive power development.
Strength and Hypertrophy Development: compound lifts paired with higher training volumes and drop set work to build foundational strength, muscle mass, and structural durability.
Aerobic Repeat Power Training: assault bike intervals and aerobic conditioning designed to improve recovery ability between explosive efforts.
Anaerobic Conditioning and Sprint Work: sprint mechanics drills, hill sprints, and repeat sprint efforts used to improve acceleration, conditioning, and high intensity work capacity.
This phase establishes the athletic foundation needed for more advanced explosive and reactive training later in the system while improving strength, power, movement quality, and overall work capacity.
Looking to get back into training like an athlete but don't know where to start? This plan uses simple and very effective methods for developing power, strength, and building muscle. This is a 4x/week lifting plan with optional aerobic & anaerobic conditioning days.
About Nick
Nick Leyden
M.S. Kinesiology, C.S.C.S.
Most athletes train without a clear structure.
They get stronger
but do not get more explosive
faster
or more dominant in their sport
Training becomes random
and progress stalls
I built Peak Performance to fix that
—
Peak Performance Program
Structured performance training for athletes
Strength
Speed
Explosiveness
Durability
Built for athletes who want to continue progressing
during or after sport
—
1v1 Online Coaching
Fully individualized performance coaching
Assessment driven
phase based
and built around your sport, timeline, and goals
Ongoing adjustments
performance tracking
and direct support
For athletes who want a higher level of precision and accountability
Most athletes train without a clear structure.
They get stronger
but do not get more explosive
faster
or more dominant in their sport
Training becomes random
and progress stalls
I built Peak Performance to fix that
—
Peak Performance Program
Structured performance training for athletes
Strength
Speed
Explosiveness
Durability
Built for athletes who want to continue progressing
during or after sport
—
1v1 Online Coaching
Fully individualized performance coaching
Assessment driven
phase based
and built around your sport, timeline, and goals
Ongoing adjustments
performance tracking
and direct support
For athletes who want a higher level of precision and accountability
Upgrade to PRO to Follow this Workout Plan
Set up your schedule and receive automatic reminders to stay on track and log your workouts on the web, iOS and Android.
Nick Leyden
