Intermediate Program Weekly Plan: 

Start with Intermediate Test to get a baseline of your abilities so you can track your progress!  The following day start with Phase 1.  

Phase 1: Movement Sessions A, B, and C

        -Days 1,4: A

        -Days 2,5: B

        -Days 3,6: C

 

Phase 2: Movement Sessions D, E, and F

        -Days 1,4: D

        -Days 2,5: E

        -Days 3,6: F

 

Train Phase 1 for three-four weeks and then move to Phase 2.  Re-test Intermediate Test.  Once you can complete the Intermediate Test without fail then move to advanced.  Approximate time spent training in intermediate program = 6+months on average!

Intermediate Test: 

6:00 Minute Single Leg Raise Hold 

-Rest 3 minutes between legs 

5:00 Minute Lunge Hold 

-Rest 3 minutes between legs 

4:00 Minute Hamstring Hold 

-Rest 3 minutes 

3:30 Minute Pushup Bottom Hold 

-Rest 3 minutes

3 Minute Dead Hang

-Rest 3 minutes

300 Cross Crawl Supermans in 5:00 Minutes (unbroken) 

Warm Up For All Movement Sessions: 

*All done one after the other no rest 

Or

Just move, jump rope, have fun, play games, or do the locomotion movements!  Anything that gets your heart rate up, blood flowing, and a light sweat on is a great warm up! 

Movement Session A: 

1. 3:00 Minute Squat Holds 

-Rest 3 minutes 

2. 3 Way Hip Circles

-75 reps each position counter-clockwise and clockwise 

-Rest 1 minute between legs 

3. 2 sets of:

-1:00 Minute Pushup Bottom Hold 

-50 Front Delt Rebounds 

*Rest 1 minute between sets 

4. 2 sets of:

-1:00 Minute Pushup Bottom Hold 

-50 Lateral Delt Rebounds 

*Rest 1 minute between sets 

5. 2 sets of:

-1:00 Minute Pushup Bottom Hold 

-30 Pull-Ups

*Do as many Pull-Ups as you can and for the remainder of the reps, do Scap Pull-Ups.  Ex: if you do 14 Pull-Ups, finish with 16 Scap Pull-Ups 

6. 300 Cross Crawl Supermans 

Movement Session B: 

1. Choice of olympic lift (back/front/kettlebell squats OR deadlifts)

*3 sets @ 2-3 reps at 85-95% of max OR

*5 sets @ 3-5 reps at 65-85% of max

2. 5:00 Minute Single Leg Raise Hold 

-Rest 3 minutes between legs 

3. 4:00 Minute Pushup Top Position Hold

4. 6 sets of:

-30 second Dip Shrug Top Position Hold

-5 Pull-Ups followed by 15 Scap Pull-Ups 

*Rest 1-2 minutes between sets

5. 6 sets of:

-Speed Russian Lunges 

-20 seconds on, 30 seconds off 

Movement Session C: 

All of these movements will be performed for 3 minutes followed by a 3 minute rest.  At the end of each hold, an Altitude Drop will be performed for 10 reps.  

1. One-Legged Squat Hold 

-Followed by 10 One-Legged Power Move

2. Lunge Hold 

-Followed by 10 Russian Lunges

3. Hamstring Hold

-Followed by 10 Hamstring Altitude Drops

4. Pushup Bottom Hold 

-Followed by 10 Pushup Altitude Drops

5. Barbell Curl Hold 

-Followed by 10 Barbell Curl Altitude Drops

6. Dead Hang 

-Followed by 10 Scap Pull-Ups

7. 300 Cross Crawl Supermans 

Dr. Tommy John Intermediate Programs

Movement Session D:

1. 100 reps Standing Leg Curls 

-3 minute rest between legs 

2. 3 sets of:

-Squat Hold 30 seconds (loaded) 

-30 Lunge Bounces 

3. 3 sets of:

-Squat Hold 30 seconds (loaded) 

-30 yard sprint 

4. 3 sets of:

-EDI Pushups 

-10 second hold, 9 reps, 10 second hold, 6 reps, 10 second hold, 3 reps

5. 3 sets of:

-EDI Barbell Curls Altitude Drops

-10 second hold, 9 reps, 10 second hold 6 reps, 10 second hold, 3 reps

6. 75 Reps Calf Raises  

-Pause at top and bottom

7. 300 Cross Crawl Supermans 

Movement Session E:

1. 3 Way Hip Circles 

-75 reps each position counter-clockwise and clockwise

2. 3 sets of:

-Lunge Hold left leg 30 seconds (loaded)

-10 Squat Jumps

-Lunge Hold right leg 30 seconds (loaded)

*Rest 1 minute between sets 

3. 3 sets of:

-1:00 Minute Pushup Bottom Hold 

-50 Front Delt Rebounds 

*Rest 1 minute between sets 

4. 3 sets of: 

-1:00 Minute Pushup Bottom Hold

-50 Lateral Delt Rebounds 

*rest 1 minute between sets 

5. 2 sets of: 

-1:00 Minute Pushup Bottom Hold 

-30 Pull-Ups with remaining reps as Scap Pull-Ups (same methodic as above) 

 

6. 300 Cross Crawl Supermans  

Movement Session F: 

1.  6:00 Minute Single Leg Raise Hold 

-Rest 3 minutes between legs 

2. 3:00 Squat Hold (Loaded) 

3. 2 sets of:

-EDI Glut/Ham Raises 

-10 second hold, 10 reps, 10 second hold 10 reps, 10 second hold, 10 reps.   

4. 5:00 Minute Pushup Top Position Hold  

5. Single Arm Scap Hang 

-alternate every 15 seconds for 4 minutes 

6. 3:00 Minute Single Leg Calf Raise Holds

-Rest 3 minutes in between legs 

7. 3:00 Sideways Plank Holds 

-Rest 3 minutes between sides 

Post-Movement Session

4-1; 8-1 breathing technique.

 

Inhale for 4 seconds and exhale for a slow controlled 8 seconds.  

 

Perform for 5-10 Minutes.