How you build the foundation is critical to the long-term success of an athlete. Foundational strength is that strength quality that establishes the trainability for all the other strength qualities. On this episode friend Vern Gambetta joins us to discuss the training methods and progressions we use to develop foundational strength.
Notes and quotes
Vern Gambetta is a frequent guest on the podcast. He is the founder of the GAIN Network and host of the GAINcast. His coaching career spans five decades and nearly every sport out there.
- 2:00 – Nick’s goal of foundational strength: “I look at some athletes train and we need to ask ourselves what type of trining are we doing? Strength trainign and athletic training? Or rehab training? ” “Foundational strength helps introduce athletes to the weight room and a variety of movement patterns. “
- 6:45 – Vern’s take on foundational strength: “Foundational strength is that strength quality that establishes the trainability for all the other strength qualities. If we shortcut that, you might big numbers early, but you miss the athleticism and you are more prone to injury. ” “You build the foundation. When you add a floor to the house you don’t go back each year and blow up the foundation, you strengthen the foundation as you go. “
- 8:15 – Adapting foundational strength phases for more experience athletes: “You have to master the foundation before we change it. You have to master the movements, the tempo, and range of motion. If not, we can get a lot out of it just by recycling it. “
- 13:00 – Integrating foundational strength with other training phases.
- 15:00 – Maximum vs. foundational strength.
- 18:30 – Work:rest rations: “You need repetitions not just to develop strength through volume, but to learn and engrain movement. “
- 21:00 – Going too light.
- 23:00 – Finding alternatives to dumbbells: “You cn vary complexes in many ways: different exercises, different implements, different speed, different reps, or different amplitude. The key is they include a pull, push, squat, and row.”
- 30:45 – The evolution of Nick’s foundational strength phase.
- 33:45 – The evolution of Vern’s foundational strength phase.
- 37:30 – Integrating athletic training with strength training.
- 41:00 – Warming up.
- 43:00 – Velocity-based training.
To hear more on these topics, listen to the full episode above. Also be sure to subscribe to our podcast and review it on iTunes.
The following links were referenced in the podcast or provide some additional reading material on the topic:
- This month’s site theme is foundational strength. Join HMMR Plus so that you don’t miss out on our archives and new resources.
- Vern will look at foundational strength in more detail at the GAIN Europe Deep Dive on January 10 and 11 in Devon, England. Find out more here.
- You can learn more about many of the training methods discussed on this episode in the HMMR Classroom. For example we have full length videos on leg circuits, warming up, and med ball routines.
- You can learn more from Vern on the GAINcast, as well as past appearances on the HMMR Podcast: Episode 7, Episode 37, Episode 83, Episode 135, and Episode 188.