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Prime Foundation Athletes

@primefoundationathletes

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Helping athletes reach the next level while building a foundation that lasts.
By: @ryanlallyws
Performance, Nutrition, & Habit Coaching

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Wake up, Athlete…

This is where foundations are built and potential becomes reality.

Welcome to Prime Foundation Athletes. by @primefoundationathletes

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7 months ago

This is our foundation.

Our mission.
Our values.
Our philosophy.

Because reaching the next level starts with building something deeper first.

Welcome to Prime Foundation Athletes. by @primefoundationathletes

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Coach was kinda cool 🤷‍♂️

If you are interested in coaching, DM ME COACH

Coaching launching this week.

@ryanlallyws

#FoundationFirst #PrimeFoundationAthletes by @primefoundationathletes

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HUGE shoutout & congratulations to one of our athletes @jumping_jamez for making the official 53 man roster for the 2026 NFL season with the @49ers.

We couldn’t be more proud of James - there is no one more deserving of this than him! Stay tuned to keep up with his great success! by @primefoundationathletes

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Just like life - football is a game of inches. Not every practice, individual rep, or game will be your best. You will fail, fall down, be embarrassed, lose miserably, and want to quit.. a lot.

Life will you leave you beaten, battered, and bruised at times. Life is not always fair. Football is no different.

Football will teach you how to win, celebrate victory, accept losses, value camaraderie, teamwork, sportsmanship, and to welcome competition.

Football will teach you how to get up play after play despite being tired, bruised, and on the verge of giving up. But you can’t give up, because your team & coaches are your family. Just as your friends, family, and colleagues deserve in real life.

If you no longer play, take this time to reminisce on the glory days and reflect on how you can better apply these principles to your current life.

If you are still currently playing, be grateful for the opportunity and take full advantage of it. One day the game will be taken away from you. Play it to it’s fullest and extract every possible value from it.

❤️ taken in Denison University by @primefoundationathletes

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Performance cycling is something that I’ve fallen in love with. The entire premise around this training style is simply to train within the parameters that your sport demands.

Football is an entirely anaerobic sport, using primarily the phosphagen (ATP-PC) energy system, and possibly the glycolytic energy system as well if you are someone that plays on all sides of the ball in a position that demands a lot of running (WR, CB, KR/PR).

Because we’re seeking to train specifically for the demands of football, we train with timed sets. The average football play is 6-7 (🙄) seconds. We use an undulating model within our week so that Monday & Tuesday are 7 second sets (moderate volume, moderate intensity). Wednesday & Thursday are 5 second sets (low volume & high intensity). If a 5th day is in the recovery budget, then all sets will be 10 seconds (high volume & low intensity).

Performance cycling is used in couple with this. As beautifully demonstrated by @j.oc11, this allows us to use contrast training principles - going from bench press - plyo pushup - plyo pushup from knees (all following timed set protocol) creates multiple adaptations that are hyper specific to football. Think about it: 7s set + 10s rest + 7s set + 10s rest + 7s set + rest 60-90 sec for 4 total rounds emulates a textbook football game. 4 play series with a timeout or end of quarter.

We’re achieving an array of adaptations here - specific phasic adaptation (max strength, power, speed or whatever phase you’re in) + anaerobic power + a base of aerobic conditioning across the outputs of the entire session.

This model can be adopted for every sport no matter the demands, this is simply an example using American Football. In future updates I will explain how this can be utilized by other sports and the exact phasic periodization used for best results.

Another shoutout to Jack for executing this so well from his own home gym! Best of luck to you this season! by @primefoundationathletes

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2 months ago

Best of luck this season, Ricky! Proud of you! 🫡

In the spring, Ricky approached us with the goal of improving his speed, power, and overall movement quality & efficiency.

His training was broken into the following phases:
- Aerobic (2 weeks)
- Yielding Isometric (2 weeks)
- Eccentric (2 weeks)
- Overcoming Isometric (2 weeks)
- Power (4 weeks)
- Speed (1.5 weeks)

Huge shoutout to Ricky for adapting extremely well to his training from get-go. Ricky was introduced to a wide array of new exercises, training principles, and an entirely different style of training (performance cycling) than he was typically accustomed to. Props to him for learning and adjusting so quickly with great attention to detail.

On the other front, we worked together to dial in his nutrition, sleep, and recovery habits. As a result Ricky saw improvement in his body composition even though that was not something we were directly seeking to improve.

Proud of you Ricky! Good luck this season! Cannot wait to see all of your hard work pay off!

@primefoundationathletes
@ricky.kampmann
@denisonfootball
@straydog_strength taken in Denison University by @primefoundationathletes

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2 months ago

6/24/26 - Lower

Lots of violent and aggressive movements to prep @jumping_jamez for what it’s like in the big leagues. Plus plenty of supplemental work to keep him strong, supple, & healthy.

Sprints & plyos done separately. Not everything was filmed, but session went like this:

- Clean High Pull
- Jefferson Split Squat Partials (PAP)
- Reverse Lunge (Explosive, power zone)
- RDL
- Lateral Lunge
- Accessories for VMO, abductor/adductor, calf/ankle, oblique & abdominals taken in Cincinnati by @primefoundationathletes

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4 months ago

Welcome to the family! @jumping_jamez

We are honored to welcome our first NFL Rookie to our team of athletes!

James is also our first (now former) P4, Division 1 football athlete - his collegiate career began at Wisconsin and finished at Illinois.

James is currently in the Rookies Mini Camp with the San Francisco 49ers. Let’s all wish him the best!

We cannot wait to see the rest of your future unfold. Time to get to work!

#primefoundationathletes by @primefoundationathletes

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Welcome to the family! @j.oc11

Jack O’Callaghan
Denison University: Football, LB
Katonah, NY

We’re honored to welcome another collegiate athlete to our team of athletes! Excited to have you! 🤝

#primefoundationathletes by @primefoundationathletes

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Welcome to the family! @ricky.kampmann

Ricky Kampmann
Denison University: Football, OL
San Francisco, CA

It is an honor to welcome our first collegiate athlete to the @primefoundationathletes family. We are so excited to have you aboard!

#primefoundationathletes by @primefoundationathletes

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7️⃣🗓️✈️

#upperbody #lift #football #49ers by @primefoundationathletes

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