Functional Foundation Method
growing a stronger foundation and making movement fun
Functional Foundation Method is a virtual strength coaching membership specifically created with the mountain endurance athlete/enthusiast in mind. I’m here to help you find JOY in strength training and perhaps even an added level of fulfillment in your endurance pursuits. My intention is to help you grow stronger plus more resilient as a human with a human body. I primarily work with folks who love to hike, trail run, backpack, cycle, and backcountry ski – and I’m so here for this. My two primary focal points in programming strength training for those who regularly partake in endurance activities are:
1. Strength training designed to supplement endurance activities in order to help you feel confident and strong in achieving your endurance related goals, as well as help keep you free of injury and burnout.
2. Strength training designed to allow you to flourish as both a strength and endurance athlete/enthusiast. You’re looking to get strong AF and also keep crushing your mountain running – this is for you. Both are possible, it takes focus, appropriate training seasons, and a sense of deep fulfillment from both – but it’s totally achievable.
✔ Programming designed for mountain loving endurance humans (hikers, trail runners, cyclists, backcountry skiers, etc.). Note: this is not an a program customized to you and your specific needs (check out FFM plus or FFM premium for this option!)
✔ The program goals are developing a strong foundation, strength across movement patterns, confidence development in strength training, and workouts to support your endurance pursuits
✔ Progressive strength program where there are new movements and workouts to keep things varied enough to prevent boredom while also allowing progress
✔ Workouts released on a weekly basis
✔ Video demonstration for each movement
✔ Two versions:
1. Home version (bands, dumbbells/kettlebells, stability ball, balance board)
2. Gym version (previous equipment + barbell & cable machines)
✔ Two frequency options:
1. Two days per week: ideal for the individual who is in their “on season” and prioritizing endurance based activities
2. Three days per week: ideal for the individual who is in their “off season” and still partaking in endurance based activities but performance isn’t currently
the focus
✔ Bonus balance and stability exercises that you could include on a hike/run/ride day
✔ Bonus movements for foot and ankle strength
✔ Direct coaching feedback on each workout
✔ 1:1 messaging with Sarah
Investment: $89/month for 3 months
Contact for deets
Next cycle of Functional Foundation Base to be announced April 2024. Join the newsletter for updates!
✔ Customized strength program for you, your goals, and individual movement pattern needs
✔ Progressive strength program where there are new movements and workouts to keep things varied enough to prevent boredom while also allowing progress
✔ Workouts released on a weekly basis
✔ Workouts tailored to your equipment access
✔ Video demonstration for each movement
✔ Direct coaching feedback on form
✔ Direct coaching feedback on each workout
✔ In-depth weekly email check-in (on Sunday)
✔ 1:1 messaging with Sarah
Investment: $159/month for 3 months
Contact for deets
✔ Customized strength program for you, your goals, and individual movement pattern needs
✔ Progressive strength program where there are new movements and workouts to keep things varied enough to prevent boredom while also allowing progress
✔ Workouts released on a weekly basis
✔ Workouts tailored to your equipment access
✔ Video demonstration for each movement
✔ Direct coaching feedback on form
✔ Direct coaching feedback on each workout
✔ In-depth weekly email check-in (on Sunday)
✔ 1:1 messaging with Sarah
✔ 2 x 30-minute calls per month for coaching check ins and additional support