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Functional Strength Foundations
The base every other goal sits on — press, pull, hinge, squat, carry, programmed with intent.
The full 12-week strength plan as a free PDF — every session, every set. Sent straight to your inbox.
Inside the guide
Most people who've trained on and off never actually built a base — they chased programs without the foundation underneath. This is twelve weeks of structured strength around the seven fundamental patterns: press, pull, hinge, squat, carry, and the two that hold them together. Loading targets at the set level, real progression, barbell or dumbbell path. The S2S method in product form, yours to download and run.
- The seven fundamental patterns and why they carry everything
- Set-level loading targets — no vague 'moderate weight' cues
- Two equipment paths — barbell-primary or dumbbell-primary
- 3-day and 4-day options for compressed weeks
- Built-in deload protocols at weeks 4, 8, and 11
- A 12-week structure, phase by phase, with the standards to advance
Who it fits
- You've trained on and off but never built a real foundation
- You want strength that transfers — to sport, to life, to the next decade
- You can commit to 3–4 sessions a week for 12 weeks
Who it doesn't
- You're returning after a year-plus layoff — start with The Comeback
- You want a hypertrophy program optimized for size
- You want a 30-day result
About the author
Demitry Davidson · NASM-CPT, NASM-CES, NASM-CNC.
Strength, control & longevity coach. I write programs for adults who want to keep training for decades, not weeks. The guide above is the scaffolding I use in week one with every new client.
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