Training Foundation: Beginner

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

Weekly Plan

  • Training A – Days 1, 3, 5
  • Training B – Days 2, 4 (with an optional Day 6)
  • Day 7 – Active Rest (move, walk, hike, go outside, perform sport/skill, spend time with family, do yard work, cook, enjoy your life, etc.)
  • Following week, start with Training B on Monday and continue alternating days

Training A

Movement Prep

 

Training

 

6 Sets:

(Rest 2-3 minutes)

3 Sets:

3 Sets:

(Rest 2-3 minutes)

-no rest, immediately followed by-

  • Single Leg Calf Raises – x 50 each leg (pause top and bottom) (Same leg as above)
  • (Rest 1 minute, repeat with other leg)

(Rest 1-2 minutes)

55-65 Minutes Total


Training B

Movement Prep

 

Training

 

  • 3-Way Hip Circles – 50 each way (in front, to side, behind) switch legs each direction (w/out resting)

(Rest 3 minutes)

  • Lunge Hold – 5 seconds on, 5 off, 10 on, 5 off, 15 on, 5 off… up to 40 each side (rest 3 min between sides)

(Rest 3 minutes)

(Rest 1 minute)

(Rest 1 minute)

55-65 Minutes Total


Test for Next Level of Training Movements

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 the Training Foundation: Intermediate level training program

General Rules/Guidelines

  • Please note that these are just example programs and are not to be followed unless cleared by your physician
  • Walk and stand as much as possible all day, every day.  Movement is a 24/7 job and should be made into a lifestyle choice, and training is simply a substitute for a lifestyle of lots of movement performed all day long
  • Train at the same level at which you would compete/express life (with intent)
  • If completing a hold and position is broken (i.e. knee shifts forward or buckles in Lunge), pause your timer, take 3 breaths/rest ~15-20 seconds, and resume timer once back in position
  • If you fail 3 times within a certain hold, stop the movement (and make it a goal to beat that number on the next session)
  • If certain movement is compromised for any reason/pain/recovering from recent injury (and you’re cleared by a medical professional), substitute a full range-of-motion body weight/low weight movement for 300 repetitions (or 5 minutes) of straight movement
  • It’s not supposed to be fun or easy… what you can do as a result is fun 🙂

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.

3 thoughts on “Training Foundation: Beginner

  1. Well bud im really lovin your stuff here bud it reminds me of a story that my uncle jack used to say( god rest his soul) … he says “when i was injured i realized that my health was contingent on a proper recovery. However, i needed the courage to ask the coolest guys on campus (alex lee) to help me.” But lee baggins could not help me because it turns out hes a gay. But thats okay because my god did he smell good. I mean the type of smell that lingers as he leaves a room good. So in this instance i mean bad. Alright i got a little off track there bud but here it is no one can hang with your stuff, and chances are you can tell its an aspen from the way it is. And you sir are an aspen.
    God Bless and fuckin go Pats

    Like

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