Foundation Phases

Welcome (or welcome back) to Strive & Uplift! We’re so glad you’re here. We have a few options to get started with your workout programming.

It’s important to only add 10% more each week to avoid overtraining and increased injury risk, so assess where you’re at right now, what the timing of your season looks like, and how much of the programming content you’re trying to fit into your weeks to support your goals. From there, you can figure out the right foundation program for you. For all these plans, we recommend you track your overall workload for a while to make sure you’re moving into this program in a sustainable way, especially as your other life activities and stressors will continue to shift and change.

• Foundation – 2 Week:
  • For a quick late pre-season or in-season introduction
  • Best if you’ve already been doing a training program and/or have about the same level of activity as your goal level
• Foundation – 4 Week:
  • For an off-season or early pre-season join
  • Think of this as the “standard” option, so take a look here first if you’re not sure where to start
• Foundation – 8 Week:
  • For a more gradual introduction to the programming, generally off-season or if you’re not currently thinking about the end of season as your “peak”
  • This is great for return to play from more significant injury or time away from ultimate once cleared by healthcare professionals

If you need guidance on how to get going, email us!