Foundation Training Systems

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Morris Plains, NJ
Foundation Training Systems

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At FTS our approach to unlocking an athlete's highest level of performance is built on a foundation of strength, power, speed, and agility training.

10/18/2026

Saturday was filled with Football. Two coaching and one spectating. ALL of them filled with my ❤️ for the game. ALL of them with my heart rate going too fast too. 🤣 BTW also darn cold 🥶 too!!!!!! 🖤💙 more than prevalent in each. Amazing kids and young athletes finding their way through growing up. I’ve coached football for a long time. Walked sidelines for awhile too… BUT this year…TOTALLY DIFFERENT!!!!! High School to Youth daily…oh btw FTS too. It’s pretty awesome. Time is limited. Efforts are at 1000mph daily. Focus is more than locked in with minimal room for error. Buuuuuuuuuuuuuuuuut the IMPACT is AMAZING. I’ll keep it at that!!!! Have a great Sunday!!!! Good Stuff!!!

10/17/2026

“You made it!!” That was the theme last night. To a Barstool Sports fan finster account!!!! 🔥😂😜🔥 Coaching movement, programming, ABC, progression, speed/strength/power/conditioning…that’s easy. That isn’t the 🍲 & 🥜. The TRUST you garner from your athletes is really what matters. Being there for them in different arenas. Listening, YET mentoring…letting them SEE you repeat what you actually preach. Handshake, fist bump…and yeah I hug my athletes. BUT I’ve earned it as well as ask them if a hug is ok. That’s not Fuc&ing given!!!!!! Of course my own background assists, but to be honest, NONE of them were alive when that first career happened. THEY ALL SEE now!!!!! Living IN the moments daily. Heck a bunch of already know I’m planning the third career Tom Hanks and I are gonna be buddies 😂🙈. I’m blessed and very lucky for what my path has been. Not easy. Not given. Only earned. Only worked for. Hopefully I parlay that into what my athletes see. Good Stuff!!!!

10/16/2026

LADIES!!!!! WOMEN!!!! GIRLS!!!!! FEMALE ATHLETES!!!! If I offended you by using those words, I don’t really care!!!! Because what you see here are SOME AMAZING Females crushing training, celebrating confidence, building physical attributes, becoming leaders, and dominating life!!!!! From the sassy looks, to the positive role they stand within, to the greatness they will achieve. I couldn’t be more proud of them ALL as well as the others not pictured. is built on results and those results are attained by just as many young ladies as young men. The realization that females CAN Train, SHOULD Train, and NEED to Train is something lost with a ton of families!!!! YES there are differences!!!!! YES stuff is adjusted when necessary. BUT there is NO reason they can’t push weight, pull heavy stuff, jump high, sprint fast, and dominate sports and life. So if you’re a parent and you deny your daughter(s) the opportunity to train, because YOU have a stigma, get over yourself!!!!! Your daughter can be one Not for nothing, the training environment breeds communication, success, leadership, mentorship, and some extra sass…the four last night certainly proved that 😉. I’m proud of our girls and what they do!!!!!! Let’s have a day!!!!!!! Good Stuff!!!!!

10/15/2026

There’s a stigma behind training legs. Well heck yeah it’s HARD!!!!! They need to be STRONG. They need to MOVE well. They need to create POWER. They need to know how to apply FORCE! I was so afraid of bench press growing up, because I got pinned by a barbell, I hid from barbell benching and embraced the heck outta legs. I built a foundation of leg strength that I then learned how to apply force better and created stupid speed for years!!!!! At 49 it’s certainly not what it was, but when necessary I can sometimes muster it out. BUT YOU HAVE to TRAIN to build that foundation. Telling me you skip it because you have practice or have a bullpen in two days and don’t wanna be sore. We’ll know the stimulus. Have a coach whom will adapt it. Dynamic Belt Squat work emom x3-5 @ 15 sets/ Glute Ham Raises 4x12-15/TKE’s 3 x25-50ea… then go about my business 😉 Good Stuff!!! T E N ✞ show dad the khakis!!!!!!! lol

10/14/2026

Foundation Training Systems…FTS… Ya know it’s that place on Route 10?!? There are too many people that drive by and don’t care where we are. There are a select few that inquire. The moniker isn’t for everybody. The process not without some sacrifice from the athlete and his/her family. It’s not free. It doesn’t come without spending time. There is a Purpose and Intent behind everything that is done. We Build from the Ground Up…but the leadership starts from the Top. Whether me or my coaches…it’s done consistently and with continuity. Sorry but you can’t mimic or want to be like it without being in it. We don’t have secret passwords, but our athletes feel like it’s a special place. We grow like 🔥 some seasons, and some we are 🧊cold. Our youngest are selectively taken, but ya need to be ready. Our groups are diverse, yet constantly evolving and adapting to what EACH ONE needs. The words are not filtered…PG13 w/ a mix of some R language…but let’s not forget how many parents let their kids watch Deadpool 😂. In the midst of it all…habits get formed, work ethics earned, results driven, crossover and synergy understood, while doing it safely with some fun. What ya see is what ya get. So that posture, intensity, stare, intent, purposeful pose…that’s REAL!!!!! Good Stuff!!!!

10/13/2026

Training is MORE than physical “stuff.” It’s the first thing that parents put by the wayside. “Oh I’ll teach you” Dad or Mom says. “Why would we go somewhere when you can go to a gym for $$?” Consistently mentioned. “School lifts are fine” 😒 I’m not taking away from those that supervise and facilitate school weight rooms. I’m not saying mom or dad don’t know. I’m not gonna say BUT. Here’s what I’ll mention…can you adjust 1 athlete’s whole program in seconds while still connecting what is necessary for them to elicit recovery, strength maintenance or gain, increase capacity, still rendering the result by the end of the session to fall in line with where you are in the season? 🤔? Ok simple…now what about 62 of them? How about doing the same for baseball, softball, football, hockey, lacrosse, soccer, basketball, and wrestling…as they train together…let’s not forget there are a couple of genders that may need slight adjustments…maybe age differences…all the while making sure they do it in a safe manner that continues their progressions. It’s NOT the same…nor is it similar…let alone the same value. Little self-support today to the private sector. 😉. Good Stuff!!!!! BTW… Morris Knolls Football rocking some custom FTS gear!!!!!

10/11/2026

I’m pretty open with life. If not for FTS, my social media presence would be pretty limited. As much fun as I have writing, I really would prefer to stay off of it. That’s not the case with how the world is and what kids almost need to hear/see. So today ya get a look into what was a day yesterday. 1. Denville Blue Angels Football and our 5th graders took a hard loss. 7-6 Michael McDonald AND I said go for the win, and we just missed it. We then had a chance because of some great stuff, and then it was over. No worries WE ARE NOT close to being done. What was awesome was what the kids will hopefully gain from it. What they will learn. What they will HAVE to grasp…facing adversity. Getting over FEAR. Sure as s**t being UNCOMFORTABLE and still doing a job. Let’s see…because they won’t get a moments breath from me. 2. Sorry kiddo Michaela you made me cry last night. 🥹 sorry if I’m making ya feel uncomfortable too, but your words at your senior night, got me kiddo. It helps me see what is to people. What it is to young athletes, young kids, young adults…what it is to ME. I forget sometimes, as I carried away with doing business…and it is a business…but it’s not just that when you’re in it. So thank you young lady 💙🖤 Coaching isn’t just about the weights, the drills, the programming, the film, the games…it’s about impacting lives!!!!!!!! I get to do it in FTS and on a field again. Good Stuff!!!!

10/10/2026

Preparation…huh? To compete and get a win. Hours, weeks and years…not a few mins and some time. Now some get instant gratification because they may have been gifted with something or had some good timing. In reality and most of the time, it’s take preparation. Some folks are awesome at preparing…almost too detailed. Other wing it 🙈 If you’re good at something that’s great…it usually means you have to work at something to balance it. Keep working for balance…keep prepping to compete…use your strengths…work at weaknesses…PREPARE always!!!! Good Stuff!!!

10/09/2026

Being Genuine is tough nowadays. You’re told “Be You,” but “Don’t be too much!” “Coach hard,” but “Make sure not too hard” 🤨. There’s a fine balance between rhetoric and truth. BUT here’s the biggest BUT…you get what you see. Whether it’s turned down, language slightly censored, or maybe a little less outlandish YOU GET WHAT YOU SEE. Intensity, honesty, support, love, passion, truth, leadership, mentorship, rapport…should I keep going? So regardless of the state of our world, if you work with kids, young athletes, young adults, BE true and genuine with them. OF COURSE there are limits!!!!! Guess what?! Every family will have a different standard as well…soooo HOLD your standard. You can’t be everything to everyone. The “ONES” will find you. They will sift and gravitate to you. No superficial cover up. No hiding. No fear, outside of the first day 😜. Sooo be genuine and don’t close your eyes to it. Good Stuff!!!!!

10/08/2026

A post fell into my feed and it aggravated me. Coach Beede no worries, because the aggravation was good!!!! It was another like minded Coach that explains the development and how coaches look and recruit. What they want!!!! They want athletes whom take time training. Develop strength and athleticism. That by doing that, it creates a level of adjustment, variability, and “room for error!” That’s just it. Faster, more powerful, stronger, well conditioned, mobile, kinesthetically aware…all aspects that allow an athlete to have room for error and can adjust easier. Soooooo why do you think doing some s**tty bro-day split is gonna help. TBH it’s a waste of time. I’m sorry I see “regular” gym workouts. No sense of training and developing. No BS it’s not 20-30 years ago where YOU trained with your buddies. YOU TRAINED!!!! Ask another like-minded dude in Joe DeFranco WE trained and then had Mr. Burt welt us on the racquetball court if we started to beat him!!!! 😂 Better yet turn the court into a hockey rink and slam us into the walls. 😂😂. BUT seriously, cut the crap and stop thinking your bro-days work. Be adjustable and be athletic via your training. You’ll have much more success being strong, fast, and powerful than a stupid haircut and bro-muscles. Good Stuff!!!!

Address

3025 New Jersey Highway 10
Morris Plains, NJ
07950

Telephone

+12016866775

Website

https://linktr.ee/fts.foundationtrainingsystems

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