Training Foundation: Intermediate

Note: Videos on this page will give brief overview of each routine; Clicking on each movement will bring you to a more in-depth video and description

Pre-Test for Intermediate Program

(Found in Training Foundation: Beginner)
Once you can complete the following for time, all without failure, staying in position, etc., with 3-5 minutes of rest between each movement, you can move onto this level training program:

Weekly Plan

  • Training A – Days 1 & 4 – Holds + Altitude Drops
  • Training B – Days 2 & 5 – Holds + Rebounds
  • Training C – Days 3 & 6 – Holds + Olympic Lifts

Training A

Movement Prep
Training
  • Methodic
    • 3 minute Hold
    • Immediately upon finishing hold, perform 10 Altitude Drops of each movement (Resting/top position to bottom position at maximal speed)
    • 3-5 minute rest between each set

Est. total time: 60 min


Training B

Movement Prep
Training

2 sets:

3-Way Hip Circles – 100 each way (in front, to side, behind) switch legs each direction (w/out resting)

2 sets:

2 sets:

1 set:

1 set:

5 min or 300 Cross-Crawl (CC) Supermans

Est. total time: 65-70 min


Training C

Suggested Movement Prep (completed in order with as little rest as possible between movements):
Training Movements (3 min rest between each movement):

Choice of Olympic Lift (Deadlift with Hex or Straight Bar, or Back or Front Squat)

2-3 sets:

  • 2-3 reps of 85-95% of 1RM
  • 10-yard sprint (or 3-4 depth jumps)
  • 5 min rest

5 minute Standing Straight Leg Raise Hold, each side (no rest between sides)

4 min Push Up (Top Position) Hold

6 sets:

Full 3-way Neck Hygiene & 3-way Spinal Hygiene (Rep scheme is “Age Before Beauty” Methodic), Followed by 15 Spinal Rolls

  • Neck – Head Nodding (Flexion/Extension), Ear to Shoulder (Lateral Bends), Rotations
  • Spinal – Toe Touches, Lateral Bends, Rotations
  • Reps each way is current age i.e. 28 years old = 28 reps each way… Stop at 40 🙂
  • 15 Spinal Rolls

8 sets:

Est. total time: 65-75 min


Explanations for Each Methodic


PLEASE REVIEW THE FOLLOWING: YOU SHOULD UNDERSTAND THAT WHEN PARTICIPATING IN ANY EXERCISE OR EXERCISE PROGRAM, THERE IS THE POSSIBILITY OF PHYSICAL INJURY. PLEASE CONSULT YOUR PHYSICIAN BEFORE ENGAGING IN THESE MOVEMENTS OR IN THESE EXERCISE PROGRAMS. YOU AGREE THAT YOU DO SO AT YOUR OWN RISK, ARE VOLUNTARILY PARTICIPATING IN THESE ACTIVITIES, ASSUME ALL RISK OF INJURY TO YOURSELF, AND AGREE TO RELEASE AND DISCHARGE PRINCIPLE SIX FROM ANY AND ALL CLAIMS OR CAUSES OF ACTION, KNOWN OR UNKNOWN.

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