Training Foundation: Beginner (Jan ’18 Update)

Weekly Plan

  • Day 1, 3, 5 – Training A
  • Day 2, 4 – Training B
  • Following Week – Vice Versa

Training A

Warm up:
Training

6 Sets:

  • Squat (Bottom Position) Hold – 30 seconds each side
  • 20-30 yard A-Skip
  • Walk Backwards 30 Yd
  • Rest 60 seconds

(Rest 2-3 minutes)

3 Sets:

3 Sets:

(Rest 2-3 minutes)

-no rest, immediately followed by-

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

(Rest 1-2 minutes)

55-65 Minutes Total


Training B

Warm up:
Training:
  • 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
  • Train at the same level at which you would compete/express life
  • 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 sure you beat that number on the next session
  • If certain movement is compromised due to injury, substitute a full range-of-motion (ROM) movement for 300 repetitions (or 5 minutes) straight of non-weighted movement
  • It’s not supposed to be fun or easy 🙂

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.

2 thoughts on “Training Foundation: Beginner (Jan ’18 Update)

  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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