Foundation Programme — Level 01
BodyweightBase Camp.
Six weeks. Four sessions a week. No equipment. Build the athletic foundation that everything else is built on.
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What is Included
Everything You Need. Nothing You Don't.
6 Week Periodised Programme
Three phases. Each harder than the last. Progressive overload built in from day one.
Upper and Lower Body Split
Two upper and two lower body sessions per week. Short enough to run alongside club training.
Cardio and Test Days
Structured cardio and built-in test days. Track your progress with actual numbers.
Goal Setting Framework
SMART goal framework to define your target before you start. Track whether you hit it.
Nutrition and Recovery Guide
How to fuel and recover between sessions. The training is only half of it.
Performance Review
A structured review at week six. See how far you have come and what to work on next.
Built for athletes who are serious about getting to the next level.
Why Bodyweight
The Method Behind the Results.
Functional Athletic Movement
Trains your body to move naturally. The strength transfers directly to every sport.
Low Impact. High Return.
Safer on joints and tendons. Lower injury risk while building real athletic strength.
Strength and Endurance Together
Develops both simultaneously. Exactly what sport demands.
Works Alongside Club Training
Sessions are short by design. They complement your schedule rather than compete with it.
Do It Anywhere
No gym, no travel, no excuses. The only thing you need is commitment.
Is This Right for You
Be Honest With Yourself.
- Starting out or returning after a break
- Want to build a proper physical base for sport
- No gym access or prefer to train at home
- Ready to commit to a structured programme
- Want results you can actually measure
- Already training consistently with weights
- Looking for sport tactics or technical coaching
- Not willing to do four sessions a week
How It Works
Start Training Within Minutes.
Buy
Purchase securely. Payment processed immediately.
Right NowDownload
Email with your PDF download link arrives instantly.
ImmediateSet Goals
Work through the goal setting section before week one.
Day OneTrain
Follow the plan. Four sessions a week. Results by the final week.
6 WeeksRecovery
Train Hard. Recover Harder.
The programme builds in rest days after every two workouts. That is not optional — it is where your muscles actually repair and grow. How you recover is as important as how you train.
Sleep
Muscles repair during sleep. Shortcut it and you shortcut your results.
Hydration
Dehydration directly reduces performance. Replenish after every session.
Nutrition
Protein repairs muscle. Eat to support what you are doing.
Muscle Recovery
Active recovery and massage reduce soreness and keep you consistent.
Athletes
Real Athletes. Real Results.
By week four my coach was already commenting on my improvement. Six weeks and I felt like a different athlete.
BenFootball · Age 17Coming back after a long break, I needed structure. Six weeks later I am stronger, faster, and ready for the next level.
HarryRugby · Age 18Seeing measurable improvement every two weeks is what kept me going. This is not just another random workout plan.
JacobHockey · Age 16Questions
Straight Answers.
Nothing. The entire programme uses your bodyweight only. A weight vest is optional if you want to increase the challenge as you get stronger.
Yes. Sessions are short by design so they do not compete with your club schedule. Built to complement your sport training, not replace it.
A download link is emailed to you immediately after purchase. It is a PDF — save it to your phone, tablet, or laptop and access it anywhere.
14 day refund policy. If you have genuinely given it a go and it is not working, email Dan@herosport.co.uk within 14 days and we will sort it.
Most athletes move on to the Kettlebell Conditioning programme at £55. It builds directly on the foundation you will have built here.
Ready to Start?
Six weeks. No equipment. No excuses.
£39Back in stock soon — join the waitlist