Gym Jones Foundation Workouts – Gym Jones GB

Gym Jones Foundation Workouts – Gym Jones GB

**More information:

Sale Page

Archive Page

Get Gym Jones Foundation Workouts – Gym Jones GB at Salaedu.com

Description

STATUS: CLOSEDFOUNDATION (BASIC)28 Days Convert Level Access

If you are new to the Salvation site and/or new to training and do not know where to begin this would be a good start. By the time you finish the program you will have numbers for the various tests which you may use in determining percentages and weights for future programs.

If you are experienced this program would also be a good “testing” month as it minimizes volume and focuses on test performance while allowing enough work to maintain in the various areas of the fitness continuum.

FOUNDATION (GENERAL THREE MONTH) 83 Days Disciple Level Access

This program is based on the three-month Foundation program we teach at our military seminars

FOUNDATION (HIGH LEVEL) 84 Days Disciple Level Access

Several Salvation members have asked for a “High Level” foundation program.

The term “High Level” is often misused. We find that most people overestimate their current level of fitness and rank themselves higher on the food chain than is actually true. They fancy their fitness “High Level” when they are anything but.

People often assume that, if they have simply put time in for the past six months (i.e. show up at the gym), they are ready for or need a specialized program.

That is rarely the case.

When one asks for a new program I assume it is because he or she has hit a fitness plateau. If you think you have hit a plateau it is important to ask yourself few questions.”Did I put enough effort into my previous program? Is my nutrition correct and appropriate? Have I been getting enough sleep?”These are usually the primary causes of hitting a plateau, not the programming.

To help people determine if they are truly ready for a “High Level” program I have included here some recommended prerequisites, which an individual should achieve before increasing the intensity, volume and complexity of their training program: 2x Bodyweight DL Bodyweight Overhead Squat 1.5x Bodyweight Front Squat Bodyweight Clean Bodyweight Jerk Row 500m in 1:35 Row 2000m in 7:00 minutes (7:15 if you are under 165#) Row 5000m in 18:30 If you are unable to do the prerequisite lifts/rowing then the “High Level Foundation” program may not be appropriate. Train harder, learn all you can and come back later when you can actually complete the prerequisites.

FOUNDATION (GLOBO GYM)28 Days Convert Level Access“Not having the proper equipment” is just another excuse.

It is true we are fortunate here to have access to bumper plates, balls to slam, and ropes to pull but the reality is that if we lost all of these things we would still figure out how to train ourselves, and how to improve and maintain fitness.

While every town or city may not have a place to drop plates and do so-called “functional” exercises, every town does have what we call a “Globo Gym”. This is your typical big box gym like a Gold’s or a 24-Hour Fitness.

If you have a good attitude towards training there is no problem having a membership at a “Globo Gym”. There are dedicated individuals who work plenty hard in these gyms every day. Just don’t get dragged down by the people there who want to watch TV and hit on prospective sexual conquests. Make a good playlist, head out to the gym, and get to work. I’ve heard the excuse “I get dragged down by the people at the “Globo Gym”. I don’t buy it. A truly committed person doesn’t get dragged down. They rise above it. There have been extended periods of time that both Mark and myself have had to train at a “Globo Gym” and we still found ways to make it work for our needs. Sometimes it is actually fun to train in a social atmosphere. I still maintain a membership at one of these gyms. It is all what you make of it.

FOUNDATION (WOMEN)28 Days Convert Level AccessMany of the programs we have put up are aimed at a male audience. Most of our members are in fact men.

We do however though have some female members who are left to guess at or alter the weights of the programs in the training section to suit their needs. Here is a one-month foundation program with the weights and loads tailored to a medium to high level female.

There is a significant amount of work in this program and may not be suitable for a beginner.

I would expect that before undertaking this program an individual have at least a six month training history and be familiar with all of the exercises in the program.

Numbers still may need to be adjusted depending on individual fitness level.

FOUNDATION (ROWING SPECIFIC) 28 Days Disciple Level AccessThis is a program designed for the person looking to increase their level of GPP (General Physical Preparedness) or “all around fitness” and also wants to incorporate the rower or wants to specifically improve their performance on the rowing machine.

The program itself is pretty simple and straight forward. It requires 6 days a week ofeffort with one day set aside for rest and recovery. Three Days a week include lifting, strength work, and power endurance work. Three days a week are spent specifically on the rower. That said rowing is included almost every training day. The training intensities are designed for an individual who can row a 2000m in 7:00 minutes or less. In my opinion if you cannot row a sub 7:00 minute 2000m then you don’t need a program, you need an attitude adjustment and something called work ethic.

FOUNDATION (LOWER BODY INJURY)28 Days Disciple Level Access

Rule number one in the gym is that no one gets hurt. In fact, the artificial (gym) training should do the opposite: it should “injury-proof” the individual. But if a sport involves substantial risk it is almost impossible to make an athlete immune to injury.

Many of our athletes at Gym Jones often deal with injuries. On any given day at least one person in the gym is suffering from some kind of injury so we must often adjust programming to work around it.

Being injured doesn’t necessarily mean training must be avoided. Some people find it a convenient excuse but the dedicated find a way to maintain fitness while recovering and rehabilitating. Doing something is always better than doing nothing. I’ve blown my knee a few times. When that happened I had two choices: sit and rot and get further deconditioned or build myself the strongest upper body possible. I always chose the latter. This program is an example of what one could do to maintain strength and fitness while recovering from a lower body injury. The work is not written in stone. Make adjustments based on individual work capacity and the specific nature of the injury. The program is upper body dominant. Add some light lower body work if the injury can tolerate it. If the left leg is hurt add remedial exercises for the right leg. Also include doctor-prescribed rehab exercises. FOUNDATION (UPPER BODY INJURY) 28 Days Disciple Level Access

Rule number one in the gym is that no one gets hurt. In fact, the artificial (gym) training should do the opposite: it should “injury-proof” the individual. But if a sport involves substantial risk it is almost impossible to make an athlete immune to injury.

The fighters at Gym Jones often deal with injuries. On any given day at least one person in the group is suffering from some kind of injury so we must often adjust programming to work around it.

Being injured doesn’t necessarily mean training must be avoided. Some people find it a convenient excuse but the dedicated find a way to maintain fitness while recovering and rehabilitating. Doing something is better than doing nothing (in the majority of cases).

When I blew my left shoulder I had to choose between taking six months off or spending six months working on every other physical capacity possible. I started moving around a few days after the surgery. I did a lot of squats, lunges, single-leg press, and cycling on a stationary bike. Later I incorporated other movements including working my right arm as much as I could in the gym: one-arm military press, one-arm pull-ups with an elastic band for assistance, and one-arm seated bench press on the machine (the only time you should ever be on a machine). I came out of that six-month period much further ahead of the game than had I just wasted away and felt sorry for myself.

I have also suffered from three separate knee injuries. After each I didn’t stop training. I went to the gym (sometimes on crutches) and did as many pull-ups, seated military presses and bench presses that I could. I came out of those recovery periods much further ahead as well.

This program is an example of what one could do to maintain strength and fitness while recovering from an upper body injury. The work is not written in stone. Make adjustments based on individual work capacity and the specific nature of the injury. The program is lower body dominant. Add some light upper body work if the injury can tolerate it. If the left arm is hurt add remedial exercises for the right arm. Include doctor-prescribed rehab exercises if it’s a blown a shoulder (do them with both arms). The load and volume one can tolerate varies from case to case. Assume responsibility. Assess accurately. Act accordingly. Above all, be smart about it.

Notes: The Red Arrow indicates a how to video available demonstrating how the particular exercise is to be performed. All of the

How To videos will be found in the

How To video torrent# indicates lbs (NOT kilos)