Foundations is a 3 part training program that takes place over approximately a year. It is intended for the military athlete looking to improve their performance in pre-selection testing and selection. Foundations use a methodology and framework that was originally developed by Evoke Endurance and its founder Scott Johnston, author of the books that revolutionized training for mountain sports, Training for the New Alpinism and Training for the Uphill Athlete, and has since been adopted and used with great success by many high performing service members to include members of Tier-1 units and Best Ranger competitors and winners.

Block 1 is specifically designed for those that have minimal aerobic running or in the weight room or that are coming off of an illness, injury, or inconsistent performance. Block 1 is not intended to be paired with another training plan, such as unit physical training.

Start in block one if:

1. You run less than three hours a week or have never been on a consistent running program
2. You have been dealing with or are returning from injury or illness
3. You have minimal experience in the weight room, specifically doing barbell lifts (note: if you have significant experience in the weight room but do not run, you should still start on this plan)
4. You have been conducting exclusively high-intensity, max-effort training (HIIT style workout plans)

Block One is both a program to follow and a tool to learn how to train properly. In order to successfully execute this programming, it is very helpful to understand not only the “what” but the “why” of the training you are doing. Please read all notes and attachments. They give critical information on how to execute the program properly.

Block 2 is intended for someone who has:

1. Completed Block 1 successfully.
2. Spent a year or more on a consistent running program averaging at least 3 hours of running per week.
3. Is injury or illness free (no major injuries including tendonitis, stress fractures, etc., or major illness or hospitalization that would have considerably disrupted consistency of training)
4. Has experience in the weight room and can safely and correctly execute major barbell lifts (If you have little experience in the weight room but a significant amount of aerobic training, we still recommend you start here with modifications to your strength days)
5. You have time to devote to this plan. You will regularly be logging between eight and 10 hours on this plan, peaking at upwards of 6.5 hours of running a week. Note: As discussed in Block 1, Block 2 is not intended to be paired with another training plan, such as unit physical training.

Block 3 is the final prep before beginning our Selection Prep plan and is intended to be utilized after completing Block One and Block Two. If you go straight into Block Three, ensure you complete the final test week in Block Two to get baseline scores and weights. Block Three serves as a transition into military-specific components of training that is intended to increase your durability and prepare you for the rigors of a selection. During this block, the athlete will become comfortable under the ruck, find out what boot/ sock combinations work, identify pacing, and build specific lower and upper body muscular endurance, which will be vital in either the final block of training on this program or at the school/ mandatory train up you have to take part in.

Block 3 is for an athlete that has:

1. Completed Block One and Two successfully (has seen measurable progress, no illness/ injury)
2. Can be used for approximately three months for either a mandatory train-up or challenging entry-level school or selection (IOC/ IBOLC/ Ranger, etc.).
3. Is largely injury or illness-free
4. Has experience in the weight room and can safely and correctly execute major barbell lifts.
5. Has time to devote to this plan. You will regularly be logging between eight and up to 12 hours a week on this plan.