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Bedrock
BEDROCK
[ˈbedˌrɑk] n.
the layer everything else rests on.
Before endurance, before power, before specialized training, there is the ability to squat, hinge, push, pull, and brace against resistance with confidence.
BEDROCK is a 12-week strength program built around those fundamentals.
Three workouts per week.
Enough volume to get stronger.
Enough recovery to enjoy your life.
The goal isn't to spend more time in the gym.
The goal is to build a body that can handle more outside of it.
Why BEDROCK exists
A lot of people jump straight to the sexy stuff.
Trail running plans.
Climbing plans.
Hybrid athlete plans.
Sport-specific programs.
Then they wonder why their shoulders hurt, their knees complain, or every hard effort feels like it's held together with duct tape.
Strength is rarely the limiting factor because people aren't working hard enough.
Strength is the limiting factor because they skipped the foundation.
BEDROCK builds that foundation.
Not through random workouts.
Through deliberate practice of the movement patterns that support every athletic pursuit:
Squat
Hinge
Push
Pull
Brace
Master those and everything else gets easier.
How the program works
12 weeks
Long enough to make meaningful progress.
Short enough to stay focused.
3 strength sessions per week
Every session trains the whole body.
No bro splits.
No marathon gym sessions.
Just consistent exposure to the movements that matter most.
Daily movement target
Most days, aim for 7,000–10,000 steps.
How you get there is up to you.
Walk.
Hike.
Bike.
Play pickleball.
Move however your life naturally moves.
The goal is simple: stay generally active without turning recovery into another training session.
This supports your strength work by keeping your system loose, recovered, and ready to adapt.
Conditioning
Conditioning is included in a light, flexible format to support recovery and build a basic aerobic base.
The focus is not performance training—it’s general fitness support that fits alongside your strength work.
You’ll be guided toward:
Zone 2 cardio to speed recovery while building aerobic capacity
1–3 sessions per week depending on preference and season
modalities you actually enjoy (running, cycling, swimming, rowing, hiking, sports, etc.)
The goal is to build consistency without adding fatigue that interferes with strength progress.
If you already enjoy endurance-style activities, this section helps you structure them so they support your training instead of competing with it.
If you don’t, the minimum effective approach is still enough to maintain a strong aerobic base.
Home or gym
Every workout includes exercise options for different equipment setups.
Train in a commercial gym, garage gym, spare bedroom, or wherever you have room to move.
Video demos included
Every exercise links directly to a detailed how-to demonstration video.
Delivery
BEDROCK is delivered through a spreadsheet that you can edit and reuse many times.
Not an app.
Not a subscription.
A tool you actually own.
Purchase once and you'll have lifetime access.
Make a copy.
Swap exercises.
Adjust loading.
Run it again next year.
The program is yours to use however it serves you.
Included
✓ 12-week training program
✓ 3 strength workouts per week
✓ Daily movement targets
✓ Conditioning recommendations
✓ Exercise substitutions
✓ Video demonstrations
✓ Lifetime access
BEDROCK
[ˈbedˌrɑk] n.
the layer everything else rests on.
Before endurance, before power, before specialized training, there is the ability to squat, hinge, push, pull, and brace against resistance with confidence.
BEDROCK is a 12-week strength program built around those fundamentals.
Three workouts per week.
Enough volume to get stronger.
Enough recovery to enjoy your life.
The goal isn't to spend more time in the gym.
The goal is to build a body that can handle more outside of it.
Why BEDROCK exists
A lot of people jump straight to the sexy stuff.
Trail running plans.
Climbing plans.
Hybrid athlete plans.
Sport-specific programs.
Then they wonder why their shoulders hurt, their knees complain, or every hard effort feels like it's held together with duct tape.
Strength is rarely the limiting factor because people aren't working hard enough.
Strength is the limiting factor because they skipped the foundation.
BEDROCK builds that foundation.
Not through random workouts.
Through deliberate practice of the movement patterns that support every athletic pursuit:
Squat
Hinge
Push
Pull
Brace
Master those and everything else gets easier.
How the program works
12 weeks
Long enough to make meaningful progress.
Short enough to stay focused.
3 strength sessions per week
Every session trains the whole body.
No bro splits.
No marathon gym sessions.
Just consistent exposure to the movements that matter most.
Daily movement target
Most days, aim for 7,000–10,000 steps.
How you get there is up to you.
Walk.
Hike.
Bike.
Play pickleball.
Move however your life naturally moves.
The goal is simple: stay generally active without turning recovery into another training session.
This supports your strength work by keeping your system loose, recovered, and ready to adapt.
Conditioning
Conditioning is included in a light, flexible format to support recovery and build a basic aerobic base.
The focus is not performance training—it’s general fitness support that fits alongside your strength work.
You’ll be guided toward:
Zone 2 cardio to speed recovery while building aerobic capacity
1–3 sessions per week depending on preference and season
modalities you actually enjoy (running, cycling, swimming, rowing, hiking, sports, etc.)
The goal is to build consistency without adding fatigue that interferes with strength progress.
If you already enjoy endurance-style activities, this section helps you structure them so they support your training instead of competing with it.
If you don’t, the minimum effective approach is still enough to maintain a strong aerobic base.
Home or gym
Every workout includes exercise options for different equipment setups.
Train in a commercial gym, garage gym, spare bedroom, or wherever you have room to move.
Video demos included
Every exercise links directly to a detailed how-to demonstration video.
Delivery
BEDROCK is delivered through a spreadsheet that you can edit and reuse many times.
Not an app.
Not a subscription.
A tool you actually own.
Purchase once and you'll have lifetime access.
Make a copy.
Swap exercises.
Adjust loading.
Run it again next year.
The program is yours to use however it serves you.
Included
✓ 12-week training program
✓ 3 strength workouts per week
✓ Daily movement targets
✓ Conditioning recommendations
✓ Exercise substitutions
✓ Video demonstrations
✓ Lifetime access