Foundational Strength

Building The Athlete From The Ground Up

Vern Gambetta

Goals
Bullet proof the athlete - Eliminate movement deficiencies

“Farmboy Strength” - Compensate for inactive lifestyle

Develop ability to handle bodyweight through full ranges of motion

with speed and control

Build structural strength to eliminate any later limitations

Prepare for heavier and more intense loads to follow

Develop tendon strength and dynamic joint stability

Enhance linkage and connections

Strength Training (Frans Bosch)

Coordination training with appropriate resistance to handle
bodyweight, project an implement, more or resist movement of
another body, resist gravity and optimize ground reaction forces.

Movement Constants
Body Gravity Ground

Full Spectrum Strength Training

Multiple Planes Multiple Joints Full Range of Motion

Proprioceptively Demanding Mindful

Doherty Strength Power Index

S 10 S 9 S 8 S 7 S 6 S 5 S 4 S 3 S 2 S 1 S = Strength

V 1 V 2 V 3 V 4 V 5 V 6 V 7 V 8 V 9 V 10 V = Velocity

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Principles
Train movements not muscles
Pull Push Squat Rotate Brace

Body weight before external resistance

Strength before strength endurance and power before power

endurance

Basic Concepts of Foundational Strength

“Let the volume do the work”

Training accumulates
Session to Session Week to Week
Month to Month Year to Year

Volume is achieved through more sets, not necessarily through

more reps

Foundation Strength Training Rules

Get the Reps – No failure!

Handle the load - Load is determined as % of Bodyweight

Up to 30 % of BW for males & 25% of BW for females. After
those thresholds are reached progress to normal loading
and speed guidelines

Handle the rest (Active Rest)

Handle the tempo (Intra set and inter set)

Lower Body - 1 reps/sec up to a resistance threshold

Upper Body 1 – 2 reps/ sec up to a resistance threshold

Full range of motion @ prescribed speed with control

Progress to multiple planes of motion

Sagittal Frontal Transverse

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 Vary the limb involvement
Bilateral Unilateral Reciprocal

Vary the muscle action after first time through program

Isometric Concentric Eccentric

Achieve mastery before progressing to next step

Compatible Components (How it fits with other training components)

Starts and Acceleration

Basic Technique & Skill Development

Plyo’s - In-place & Short Response

Extensive Tempo Endurance

Mobility

The Workout
Get it right the first time

Expect Success - Teach routine – Good Habits

“Total Involvement” - Rest is “active”

Everything MUST be in pursuit of the goal of that workout and the

program overall

Focus on “Need to do” exercises, eliminate the nice to do

Program Planning & Design

A sound well-developed plan allows you to know where you are
at all times

Six week block or two six weeks blocks depending on:

Training age Level of development
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 Gender Sport

Recycle “Foundation Strength” during the training year as needed

Progression from year to year throughout a career

No need to start at step one each subsequent training year

Assessment
Testing = Training and Training = Testing

Landmark Workouts

Leg Circuit Test

Dumbbell Complex Challenge

Sample Program
Introductory Phase (January 2 to January 13)
Theme: Get it right the first time!
Establish Routine
Teach Technique & Program Structure
Establish Concept of Tempo in Training

Foundation I Phase (January 17 to February 3)

Theme: Get Strong - Handle Your Bodyweight
Stress Routine and Organization
Teach Technique
Emphasize Tempo
Build Foundational Strength Base
Get the Reps!
Develop Work Capacity – Ability to handle a workload

Foundation II Phase (February 6 to March 9)

Theme: Get Stronger - Handle Your Bodyweight Plus
Routine and Organization
Refine Technique
Tempo
Raise Intensity & Volume of Foundational Strength
Get the Reps!
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 Continue to develop ability to handle a workload

Foundation II Week One - Monday (February 6, 2012)

Exercise Sets Reps Comments
Single Leg Squat 3 6 Jump Rope – 30 Jumps Between

DB Jump Shrug 3 6 Jump Squat – 10 Jumps Between

DB Complex 4 6
DB Row (One Arm) 5 6
BW Squat + Overhead 5 20 2 x 6 Overhead with stick
Lunge 5 20 10 Reps Each Leg
Step-up (Low Box) 5 20 10 Reps Each Leg
Tuesday (February 7, 2012)
Exercise Sets Reps Comments
Push-up 5 12 3 sets regular, 2 Sets Plyo
DB Bench 4 6
Incline Pull-up 5 10 3 Regular, 3 Reverse Grip
Pullover 3 6
Ram Builder 3 3
Wednesday (February 8, 2012)
Exercise Sets Reps Comments
Single Leg Squat 3 6 Jump Rope – 30 Jumps Between

DB Complex 4 6
Trap Bar Dead Lift + Shrug 3 6
Step-up (High Box) 3 10 10 Reps Each Leg
Thursday (February 9, 2012)
Exercise Sets Reps Comments
Push-up 5 12 3 sets regular, 2 Sets Plyo
DB Bench 4 6
Incline Pull-up 5 10 3 Regular, 3 Reverse Grip
Pullover 3 6
Ram builder 3 3
Friday (February 10, 2012)
Exercise Sets Reps Comments
Single Leg Squat 3 6 Jump Rope – 30 Jumps Between

DB Jump Shrug 3 6 Jump Squat – 10 Jumps Between

DB Complex 4 6
BW Squat + Overhead 5 20 2 x 6 Overhead with stick

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Lunge 5 20 10 Reps Each Leg
Step-up (Low Box) 5 20 10 Reps Each Leg
Foundation II Week Two - Monday (February 13, 2012)
Exercise Sets Reps Comments
Single Leg Squat 3 6 Jump Rope – 30 Jumps Between

DB Jump Shrug 3 6 Jump Squat – 10 Jumps Between

DB Complex 5 6
DB Row (One Arm) 5 6
BW Squat + Overhead 5 20 2 x 6 Overhead with stick
Lunge 5 20 10 Reps Each Leg
Step-up (Low Box) 5 20 10 Reps Each Leg
Tuesday (February 14, 2012)
Exercise Sets Reps Comments
Push-up 5 12 3 sets regular, 2 Sets Plyo
DB Bench 5 6
Incline Pull-up 5 10 3 Regular, 3 Reverse Grip
Pullover 3 6
Ram Builder 4 3
Wednesday (February 15, 2012)
Exercise Sets Reps Comments
Single Leg Squat 3 6 Jump Rope – 30 Jumps Between

DB Complex 5 6
Trap Bar Dead Lift + Shrug 3 6
Step-up (High Box) 3 10 10 Reps Each Leg
Thursday (February 16, 2012)
Exercise Sets Reps Comments
Push-up 5 12 3 sets regular, 2 Sets Plyo
DB Bench 5 6
Incline Pull-up 5 10 3 Regular, 3 Reverse Grip
Pullover 3 6
Ram Builder 4 3
Friday (February 17, 2012)
Exercise Sets Reps Comments
Single Leg Squat 3 6 Jump Rope – 30 Jumps Between

DB Jump Shrug 3 6 Jump Squat – 10 Jumps Between

DB Complex 5 6
BW Squat + Overhead 5 20 2 x 6 Overhead with stick

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Lunge 5 20 10 Reps Each Leg
Step-up (Low Box) 5 20 10 Reps Each Leg

2012 Gambetta Sports Training Systems, Inc.

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Foundation II – Week Three (February 21, 2012)
Exercise Sets Reps Comments
Push-up 5 12 3 sets regular, 2 Sets Plyo
DB Bench 5 6
Incline Pull-up 5 10 3 Regular, 3 Reverse Grip
Pullover 3 6
Ram Builder 5 3
Wednesday (February 22, 2012)
Exercise Sets Reps Comments
Single Leg Squat 3 6 Jump Rope – 30 Jumps Between

DB Complex 5 6
Trap Bar Dead Lift + Shrug 3 6
Step-up (High Box) 3 10 10 Reps Each Leg
Thursday (February 23, 2012)
Exercise Sets Reps Comments
Push-up 5 12 3 sets regular, 2 Sets Plyo
DB Bench 5 6
Incline Pull-up 5 10 3 Regular, 3 Reverse Grip
Pullover 3 6
Ram Builder 5 3
Friday (February 24, 2012)
Exercise Sets Reps Comments
Single Leg Squat 3 6 Jump Rope – 30 Jumps Between

DB Jump Shrug 3 6 Jump Squat – 10 Jumps Between

DB Complex 5 6
BW Squat + Overhead 5 20 2 x 6 Overhead with stick
Lunge 5 20 10 Reps Each Leg
Step-up (Low Box) 5 20 10 Reps Each Leg

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Foundation II - Week Four (February 27, 2012)
Exercise Sets Reps Comments
Single Leg Squat 3 6 Jump Rope – 30 Jumps Between

DB Jump Shrug 3 6 Jump Squat – 10 Jumps Between

DB Complex 5 6
DB Row (One Arm) 5 6
Overhead Squat 3 6 With stick
Half Leg Circuit x 5
Tuesday (February 28, 2012)
Exercise Sets Reps Comments
Push-up 5 12 3 sets regular, 2 Sets Plyo
DB Bench 5 6
Incline Pull-up 5 10 3 Regular, 3 Reverse Grip
Pullover 3 6
Ram Builder 4 3
Wednesday (February 29, 2012)
Exercise Sets Reps Comments
Single Leg Squat 3 6 Jump Rope – 30 Jumps Between

DB Complex 5 6
Trap Bar Dead Lift + Shrug 3 6
Step-up (High Box) 3 10 10 Reps Each Leg
Thursday (March 1, 2012)
Exercise Sets Reps Comments
Push-up 5 12 3 sets regular, 2 Sets Plyo
DB Bench 5 6
Incline Pull-up 5 10 3 Regular, 3 Reverse Grip
Pullover 3 6
Ram Builder 4 3
Friday (March 2, 2012)
Exercise Sets Reps Comments
Single Leg Squat 3 6 Jump Rope – 30 Jumps Between

DB Jump Shrug 3 6 Jump Squat – 10 Jumps Between

DB Complex 5 6
Overhead Squat 3 6
Half Leg Circuit x 5

2012 Gambetta Sports Training Systems, Inc.

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Foundation II – Week Five (March 5, 2012)
Exercise Sets Reps Comments
Single Leg Squat 3 6 Jump Rope – 30 Jumps Between

DB Jump Shrug 3 6 Jump Squat – 10 Jumps Between

DB Complex 5 6
DB Row (One Arm) 5 6
Overhead Squat 3 6 With stick
Full leg Circuit x 5
Tuesday (March 6, 2012
Exercise Sets Reps Comments
Push-up 5 12 3 sets regular, 2 Sets Plyo
DB Bench 5 6
Incline Pull-up 5 10 3 Regular, 3 Reverse Grip
Pullover 3 6
Ram Builder 4 3
Wednesday (March 7, 2012)
Exercise Sets Reps Comments
Single Leg Squat 3 6 Jump Rope – 30 Jumps Between

DB Complex 5 6
Trap Bar Dead Lift + Shrug 3 6
Step-up (High Box) 3 10 10 Reps Each Leg
Thursday (March 8, 2012)
Exercise Sets Reps Comments
Push-up 5 12 3 sets regular, 2 Sets Plyo
DB Bench 5 6
Incline Pull-up 5 10 3 Regular, 3 Reverse Grip
Pullover 3 6
Ram Builder 4 3
Friday (March 9, 2012)
Exercise Sets Reps Comments
Single Leg Squat 3 6 Jump Rope – 30 Jumps Between

DB Jump Shrug 3 6 Jump Squat – 10 Jumps Between

DB Complex 5 6
Overhead Squat 3 6 With stick
Full Leg Circuit x 5

2012 Gambetta Sports Training Systems, Inc.

www.gambetta.com
 References/Suggested Readings
Bosch, Frans., and Klomp, Ronald. Running – Biomechanics and Exercise Physiology Applied in
Practice. London. Elsevier Churchill Livingstone. 2005

Cardinale, Marco. Newton, Robert. And Nosaka, Kazunri. Strength and Conditioning – Biological
Principles and Practical Application. Wiley-Blackwell. 2011

Cometti, Gilles. el entrenamiento de la velocidad. Barcalona, Spain. Editorial Paidotribo. 2002

Cometti, Gilles. La Preparacion Fisica En El Baloncesto. Barcelona, Spain. Editorial Paidotribo.

2002

Curwin, Sandra. & Stanish, William D. M.D. and Mandel, Scott. Tendinitis: it’s Etiology and
Treatment, New York, New York: Oxford University Press, 2000.

Gambetta, Vernon A. The Gambetta Method – A Common Sense Guide To Functional Training
for Athletic Perfromance. Sarasota, FL: Gambetta Sports Training.2002

Gambetta, Vernon A. Athletic Development – The Art & Science of Functional Sports
Conditioning. Champaign, IL: Human Kinetics Publishing Company. 2007

Issurin, Valdimir. Principles and Basics of Advanced Athletic Training. Ultimate Athlete Concepts.
Michigan, USA. 2008

John, Dan and Tsatsouline, Pavel. Easy Strength – How to Get a lot stronger than your
competition and dominate in your sport. St. Paul, MN. Dragon Door Publications, 2011

Komi, P. V., Editor,(Second Edition) Strength and Power In Sport, London: Blackwell Scientific
Publications. 2003

Lederman, Eyal. Neuromuscular Rehabilitation in Manual and Physical Therapies – Principles to

Practice, Edinburgh: Churchill Livingstone – Elsevier. 2010

Murer, Kurt and Bucher, Walter. 1000 exercises d’athletisme. Paris France. Vigot. 1985

Olbrecht, Jan. The Science of Winning – Planning, Periodizing and Optimizing Swim Training.
Swim Shop, Luton, England. 2000

Radcliffe, James C. Functional Training For Athletes At Levels – Workouts For Agility, Speed
And Power. Oakland, California. Ulysses Press. 2007

Scholich, Manfred. (1986) Circuit Training. Berlin: Sportverlag

Starzynski, Tadeusz. And Sozanski, Henryk. (1999) Explosive Power and Jumping Ability for all
Sports. Island Pond, VT: Stadion Publishing Company.

Gambetta Sports Training Systems

PO Box 50143, Sarasota, Florida 34232
Phone: 941- 378- 1778
Email: [email protected] Web Page: www.gambetta.com
Blog: functionalpathtraining.typepad.com Twitter: @coachgambetta
2012 Gambetta Sports Training Systems, Inc.
www.gambetta.com