Training Foundation: Intermediate

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 the Training Foundation: Intermediate level training program

Intermediate Program

(Step 1: If possible, get spine checked by a principled Chiropractor)

Weekly Plan

  • Session A – Days 1 & 4
  • Session B – Days 2 & 5
  • Session C – Day 3¬†(& Day 6 is optional)
  • “Off” (which means move a lot on your own) – Optional Day 6, Off Day 7
  • *Note: Can perform multiple sessions per day, but must be spread out more than 6 hours apart
  • **Note: If plan has to be split into multiple sessions for time constraints (not recommended, but it happens), resume where you left off and keep order the same

Training Session A

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

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

Training Movements

Est. total time: 60 min


Training Session B

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

2 sets:

Hip Circles, 150 each leg, each direction (i.e. 150 counter-clockwise on left leg, 150 ccw on right leg, 150 clockwise on left leg, 150 cw on right leg).  Rest 1-2 min between each direction.

2 sets

2 sets

1 set

1 set

5 min or 300 Cross-Crawl (CC) Supermans

Est. total time: 65-70 min


Training Session C

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

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

3 Sets: EDI Squat (Bar for weight only)

  • 10 seconds Deep Squat hold, 10 Squat Reps, 10 second hold, 10 squats, 10 second hold, 10 squats
  • Rest 3-5 minutes between each set
  • (note: each set will total to 30 seconds hold, 30 squat reps)
  • *Squat can be Back, Front, or Zercher
  • **If no bar, perform 3 sets of hold 10 second Bottom Parallel Position Unloaded Squat into 10 Squat Jumps

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‚Ķ Stop at¬†40 ūüôā
  • 15¬†Spinal Rolls

8 sets:

Est. total time: 65-75 min


Explanations for Each Methodic


Test for next group of movements

PLEASE REVIEW THE FOLLOWING: YOU SHOULD UNDERSTAND THAT WHEN PARTICIPATING IN ANY EXERCISE OR EXERCISE PROGRAM, THERE IS THE POSSIBILITY OF PHYSICAL INJURY. IF YOU ENGAGE 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: Intermediate

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s