Build the base that everything is built on.
Foundations takes you from your first structured sessions to a genuinely well-rounded athletic base. Every belt is assessed across three pillars — Skills & Capacities, Movement Literacy, and Knowledge, Autonomy & Behaviour — so you build strength, movement and understanding together.
Youth athletes, beginners, low training-age athletes and newcomers of any age.
Every belt, assessed across three pillars.
To pass a Foundations belt you develop all three together — so you build strength, movement and understanding at the same time.
Skills & Capacities
Technical strength and the physical capacities the body can express — how well you move load, and how much.
Movement Literacy
The athletic vocabulary — running, jumping, landing, bracing and mobility — that everything else is built on.
Knowledge, Autonomy & Behaviour
Understanding the why, training with intent, and owning your habits, attendance and standards.
Levels 1–4.
First Steps
White Belt · Foundation I · ~6wLearn how to train and own the basics of good movement.
- Fundamental movement
- Body-weight control
- Training routine
- Move safely through squat, hinge, push, pull and brace
- Show up consistently and follow a simple session
- Understand what training is for
Foundation
White Belt · Train to Train · ~8wGroove the patterns and build your first real training habit.
- Movement competency
- Light loading (DB/KB)
- Warm-up ownership
- Load the basic patterns with dumbbells and kettlebells
- Complete a coach-led warm-up start to finish
- Build rhythm, balance and body control
Builder
Yellow Belt · Learn to Compete · ~12wUnlock barbells and start progressing your own training.
- Barbell fundamentals
- Strength base
- Self-regulation
- Squat/RDL and press with a barbell competently
- Complete your own warm-up independently
- Understand progression and regression
Developer
Orange Belt · Train to Compete · ~12wSharpen strength, add intent and prepare for performance work.
- Relative strength
- Intermediate plyometrics
- Individual programming
- Hit ~1x body-weight on key lower-body lifts
- Move at an intermediate plyometric level
- Apply training variables based on context
Ready to start Foundations?
Take the two-minute onboarding to get your starting belt and first programme.
Start your pathway