Adapting 'Intermediate Two' to 3x a week program

Hello there,

First I'd like to thank Alessandro Mainente and Coach Sommers for helping me such that I've just now booked the yearly subscription.

To provide some context, I have already some experience training and the 'fitness placement quiz' has placed me in 'Intermediate two' program. I would like to know how to adapt this program to a 3x per week program in such a way that it assures progress overtime. Training is a secondary goal for me at the moment as I'm putting more time into other areas in my life, hence why I'm looking for a more minimalistic schedule. For me flexibility and mobility is also a priority over strenght for the following year since those are my current weaknesses.

I've also been training for +8 years now so it's more about getting into a process that yields me results overtime in mobility,flexibility and strenght while still keeping my body and joints strong than fast, sudden progress. This is what I saw possible with Coach Sommer's approach and hence my bet in gymfit.

Thanks in advance,

Tomás

16 hours ago, Tomas Ramalho said:

Hello there,

First I'd like to thank Alessandro Mainente and Coach Sommers for helping me such that I've just now booked the yearly subscription.

To provide some context, I have already some experience training and the 'fitness placement quiz' has placed me in 'Intermediate two' program. I would like to know how to adapt this program to a 3x per week program in such a way that it assures progress overtime. Training is a secondary goal for me at the moment as I'm putting more time into other areas in my life, hence why I'm looking for a more minimalistic schedule. For me flexibility and mobility is also a priority over strenght for the following year since those are my current weaknesses.

I've also been training for +8 years now so it's more about getting into a process that yields me results overtime in mobility,flexibility and strenght while still keeping my body and joints strong than fast, sudden progress. This is what I saw possible with Coach Sommer's approach and hence my bet in gymfit.

Thanks in advance,

Tomás

Hi Tomas well i still suggest a mix of stretch and strength. consider that a strong muscles can be stretched better...

so...my suggestion is to ohold the strength part and cycle the stretch classes but if you can move at least to 4 days a week with the stretch day which are light day so...

day 1 - foundations upper

day 2 - stretch class

day 3 - foundation core + legs

day 4 - stretch class

for the stretch class you can cycle the 3 series...middle split, front split and thoracic bridge.

 

one 3 days a week option is the following...basically you cycle the foundations..

WEEK1

day 1 - stretch class

day 2 - foundation upper + legs

day 3 - fstretch class

 

WEEK2

day 1 - stretch class

day 2 - foundation core + legs

day 3 - fstretch class