Advanced programs are, as the name suggests, for the advanced.  At this point, after following an Intermediate program for 6+ months at a bare minimum and building a huge foundation of strength endurance, starting strength, etc., one’s base could be sufficient for more advanced protocols.  True development and progressions to reaching “advanced” levels take anywhere from 3-10 years, depending on which source you reference, and it is only now that some skill-specific goals should be considered when writing a program (i.e. preparing for military combat, Olympic sport competition, NFL combine, etc.).  Below is a rough example of a plan:

Pre-Test for Advanced Program

Found in Training Foundation: Intermediate

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 Intermediate level training program

Weekly Plan

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

Perform next session in order, taking one day off every 7 days (if necessary)

Training Session A

3 Sets: EDI Squat

  • 10 seconds Bottom Position, Max Load
  • 10 reps Speed Russian Lunge
  • 10 sec hold Max Load
  • 10 reps Russian Lunge
  • 10 sec hold Max Load
  • 10 reps Squat Jumps
  • Rest 3-5 minutes

3 min Standing Hamstring Hold

2.5 min Lunge Hold, each side

3 sets:

  • 2 min Push Up (Bottom Position) Hold
  • 20 Hanging Leg Raises
  • Rest 2-3 min

100 Statue of Liberty’s, each side (2 lb. DB)

5 min or 300 Cross-Crawl (CC) Supermans

Training Session B

  • 100 TFL’s, each side
  • 100 Standing Leg Curls, each side
  • Single Leg Calf Raise, 5 min each leg
  • GHR Alt. Drops to 10 second hold, x 50

2 sets:

  • 30 seconds One-Arm Scapular Pull Up (each side)
  • 50 Front Delt Rebounds
  • Rest 2 min

2 sets:

  • 30 seconds One-Arm Scapular Pull Up (each side)
  • 50 Lateral Delt Rebounds
  • Rest 2 min

2 sets:

  • 30 seconds One-Arm Scapular Pull Up (each side)
  • 50 Bent-Over Lateral Rebounds
  • Rest 2 min

3 min Preacher Barbell Curl

12 sets:

  • Speed Russian Lunges, 20 seconds
  • Rest, 30 seconds

Training Session C

  • Lunge Hold: 5 on, 5 off, 10 on 5 off, up to 55, rest 3-5 min, other leg

3 Sets: EDI Glute Ham Raise

  • 10 seconds Bottom Position
  • 10 reps
  • 10 sec hold, 10 reps, 10 sec hold, 10 reps
  • (will total to 30 seconds hold, 30 reps)
  • Rest 3-5 minutes

3 Sets: EDI Push Up

  • 10 seconds Push Up (Bottom Position) Hold
  • 10 reps
  • 10 sec hold, 10 reps, 10 sec hold, 10 reps
  • (will total to 30 seconds hold, 30 reps)
  • Rest 3-5 minutes
  • Last set of final set of push up reps, rep until failure or 25 reps

3 min Scapular Pull Up Hold

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

  • Flexion/Extension, Lateral Flexion, Rotation, Spinal Rolls (links above)
  • Reps each way is current age i.e. 28 years old = 28 reps each way… Stop at 50 🙂

300 Cross-Crawl (CC) Supermans

Training Session D

5 minutes each hold, 3-5 minutes rest between sides and holds

  • 1-Leg Squat Hold, each side
  • Lunge Hold, each side
  • Standing Hamstring Hold
  • Push Up (Bottom Position) Hold
  • Barbell Curl
  • Scapular Pull Up Hold

good luck


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