Training Foundation: Intermediate (With Olympic Lifts 2x Week)

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

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

Sample Weekly Plan

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

Sample 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


Sample 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


Sample 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):

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 5 box 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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