Foundation Programs

For who:

  • Youth 11 years of age +

  • High School

  • Adult

  • All Sports

  • All Skills

*Youth Athletes can begin this program at the age of 11


TRAINGAINZ - Foundation Strength Program - Online Program

12 Weeks - 3 Days a week - 36 workouts

Warm up, Demo Video library, Exercise Cues & Nutrition

Cost: $150 in Total (That is $4 per workout)

*For 12+ Week Programming contact us at

The foundation. Every athlete needs to be able to squat, lunge, hip hinge, press and pull. This program focuses on developing an athlete’s ability to properly perform the foundational movements listed above. This program starts youth athletes with their body weight and slowly progresses the volume of training over a 12 week period. Creating a base platform of strength and gross motor control will help athletes improve coordination for their specific sport. The best way to keep your athlete healthy, injury free, and competing is done through specific comprehensive year-round training. TRAINGAINZ strength program will improve athletes ability to perform foundational movement patterns and prepare them for weight training when they become old enough to do so. W


TRAINGAINZ - Foundation Conditioning / Speed & Agility Program - Online Program

4 Weeks - 3 Days a week - 12 workouts

Warm up, Agility Diagrams, Time Trials, Timed Rest Intervals and Nutrition

Cost: $75 (That is $6 per workout)

*For 4+ Week Programming contact us at

Energy System Development!

An explosive cardio Conditioning strength workout that incorporates 3 intense circuits of endurance, strength, and plyometric exercises that are designed to lean muscle, strengthen the core, increase endurance. Speed & Agility programmed for the athlete to utilize basic speed to sport-specific movements.  We use cone drills with varied steps and movement patterns, coupled with various start positions, to enhance coordination, foot speed and the ability to compete in open space.