Theory of: Foundations

Theory of: Foundations

The Starting Line to Stronger Movement

Theory of: Foundations is a 12-week progressive program built to bridge the gap between where you are now and where you want to be. This is your entry point to smart, sustainable strength training - and a direct on-ramp to the Theory of Motion program.

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New to Functional Strength? Start Here.

Starting something new can feel overwhelming - especially in a fitness space filled with complex moves, fast-paced workouts, and flashy routines. Theory of: Foundations was created to strip all that back. It’s a clear, supportive entry point into functional strength training, where you’ll learn how to move well, lift confidently, and build real strength - without ever feeling behind. We’ll meet you at your level, and help you lay the groundwork to grow from here. And after the 12-weeks, you'll have the perfect base to thrive in our signature program, Theory of Motion.

Program Overview

12 Weeks of Progressive Training

Theory of Foundations is broken into 3 distinct phases that build in difficulty week to week

3 Training Days Per Week

Each workout includes a mobility warm up, a power and plyometric section, functional strength movements, and a conditioning finisher.

Clear Video demos + Coaching Cues

Every exercise comes with a video demonstration and a written description so you'll know exactly what to do and how to do it.

Structure Breakdown

Week by Week Sneak Peak

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Weeks 1-4

Build the Base

Master foundational movement patterns like squats, hinges, pushes, and pulls
Focus on tempo, control, and proper form
Develop core strength and joint-friendly mobility
Learn how to move with intention, not momentum
🧠 You’ll come away with better body awareness and the confidence to train consistently, even if you’re brand new

Weeks 5-8

Strength + Control

Start progressively overloading your strength movements
Dive deeper into unilateral training (one side at a time) for balance and coordination
Expand your mobility through deeper ranges of motion
💪 This phase helps you build muscle, move better, and handle more challenging training without feeling overwhelmed.

Weeks 9-12

Integration + Confidence

Combine strength, mobility, and conditioning in full-body sessions
Improve coordination, power, and resilience through smart progressions
Tackle movements with more complexity
Feel prepared to transition into Theory of Motion's monthly training system
🚀 By the end, you’ll not only feel stronger and more mobile, you’ll feel ready to train like an athlete.

How it Works

Get In, Get Strong, Keep Moving

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Who’s It For

Beginners, those returning to training, or anyone who needs a structured and supportive start.

Why It’s Different

Theory of: Foundations isn’t just beginner-friendly - it’s built for long-term growth.

Frequently Asked Questions