Athletes training with focus on fundamental movement and easy aerobic base

Phase I — Foundation (Weeks 1–8)

Master form, build an easy Z2 engine, and cement recovery habits. Click any exercise name to open YouTube form searches. Log your sets to track progression.

Back to Hero Training Next: Phase II

Weekly Structure

2× full-body strength, 2–3× Z2 cardio, 1× mobility circuit (broken out below), 1× optional strides. Deload every 4th week (reduce total work ~30%). Overload: add 1–2 reps or 1–2.5 kg weekly if technique is clean.

Week A

Strength A · Z2 x2 · Mobility · Optional strides

Goblet Squat Strength

3–4 sets · 8–12 reps · add small weight weekly with pristine depth & control.

Rest s

One-Arm DB Row Strength

3–4 sets · 8–12 reps/side · stable torso, pull elbow to back pocket.

Rests

Push-Up (incline if needed) Strength

3 sets · AMRAP with 2 reps in reserve · full plank, chest to target.

Rests

Z2 Cardio (30–45 min) Endurance

Nasal-breathable pace, conversational. Track time not weight.

Week B

Strength B · Z2 x3 · Mobility · Optional strides

DB Romanian Deadlift Strength

3–4 sets · 8–12 reps · hinge from hips, neutral spine, slow eccentric.

Rests

DB Overhead Press Strength

3–4 sets · 6–10 reps · ribs down, glutes on, press vertical.

Rests

Split Squat / Bulgarian Strength

3 sets · 8–12 reps/side · upright torso, knee tracks toes, slow down.

Rests

90/90 Hip Rotations Mobility · Hips

2–3 min slow rotations; keep spine tall; breathe quietly.

Ankle Dorsiflexion Rocks (Wall) Mobility · Ankles

2–3 min per side; heel stays down; knee tracks over toes.

T-Spine Rotations (Open Book) Mobility · T-Spine

1–2 min/side; slow breaths; keep knees stacked.

Notes

Important Note

The content on FreeFitFuel™ is for general fitness education only and isn’t a substitute for personalised medical advice. Consult a qualified professional before starting a new programme, especially if you have any health conditions or injuries. Stop any exercise that causes sharp pain, dizziness, chest pain, or unusual shortness of breath.