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Foundations First

9 week program
$135 for a year of access

Strength and conditioning is commonly over looked at the kicker and punter positions. There can be huge performance benefits when following a kicker and punter program. But before we get really specific with our niche training, we need to set a good foundation of not only strength but movement patterns as well.   

This is a 9 week beginner program that focus first on quality foundational movements and setting in a good base of strength and power. Perfect for middle school and high school level athletes new to the gym. Once you complete this program; are confident and comfortable... You will be ready to go for more advanced training which means more specific training protocols for YOUR position. 

This program is ideal for off season training.


Need more?

Check out our off season and in season training programs.

what you'll get

Access to your coaches

Coaches will be available to answer questions and guide you through this program.

Programming 5 days per week

5 days of high quality movement

Exercise Video Guidance

Movement demos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

All of the programming is done through the easy to use/ easy to follow TrainHeroic app.

Here's a look into the program

Block 1


This block is geared toward improving your functional movement patterns: Squat, Lunge Hinge, Push, Pull, and Carry. Take these 3 weeks to perfect each movement pattern. Never sacrifice technique quality for load in this block.

BLock 2


Block 2 will be geared for strength and hypertrophy. This block will require more skill but still have an intent on quality movement.

Block 3



The last block will have an even higher skill requisite with using cluster sets and more intent with dynamic effort and Power Focused




Sample workout

Foundations First Kickers Are Athletes

Training Options

Frequently asked Questions

Dumbbells or Kettlebells,  Barbell, Plyo Box, Squat Rack, Bench, Sliders, Band, Medball

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