FOUR PROGRESSIVE TRAINING LEVELS 

Training Time-Under-Load:

Level 1 – Level 2 – Level 3 – Level 4

In the previous area discussing the important training principles, you learned about what it means to train using time under load, vs counting repetitions. 

Let’s now discuss HOW we will apply this principle to train progressively. Keep reading!

Accessible to Absolutely Anyone!

One of the things that was VERY important to me when I put this program together was that it be accessible to ANY person, regardless of their experience.  I wanted to make this accessible even for someone who has zero or very little strength training experience!

With that in mind, I set up the program and recorded the instructional videos so that you can start at the appropriate starting point for your present level of strength, body control, and stability.

I want everyone to start at the beginning to master the principles of this program, first, but I also encourage you to start where you ARE, not where you want to be.

I also wanted to give ANY person the opportunity to continue to progress, regardless of their starting point.

To accomplish this, I created FOUR different progressive training levels that refer to the amount of time you will train under load.

Two Different Focus Points:

Time and Range of Motion

Before we get into the details of what it means to train within these FOUR Levels, we should first discuss the other way in which I use training levels within this program.

What is that?

It is when discussing Range of Motion within each exercise.  You will learn more about this in detail within each of the instructional videos.

In the video below, I discuss Level 1 and Level 2 as they relate to Range of Motion. Listen in!

Training Time-Under-Load:

Level 1 – Level 2 – Level 3 – Level 4

The FOUR progressive training LEVELS associated with Time Under Load are among the most important principles you will learn.

This is how you will approach each exercise to begin, and how you will advance and progress your training throughout your training plan.

Read this carefully and make sure have a good understanding of these levels. TAKE NOTE OF THE VERY SUBTLE differences between each level.  For example, during Level 1 you are pausing at the easier range of motion – Level 2 is different – you’re pausing at the harder range of motion. This difference is subtle but important!

You will find this reprinted within your training plan, so that you’ll have it handy to refer to.

What Are the FOUR Training Levels? 

Level ONE:

• ~30 seconds of Time Under Load (TUL).
• Pause at the easier range-of-motion.
• 5 – 2 – 5 count, which is 5-seconds descending or ascending, 2-second pause, 5 seconds ascending, or descending. (The direction you’re moving will be determined by which movement you’re doing. For example, for a push up you’ll be lowering to start. For a bridge, you’ll be rising up).
• Note: With ~30-seconds of TUL, this would equal 2 to 3 reps.

Level TWO:

• ~45 seconds of Time Under Load.
• Pause at the harder range-of-motion.
• 2 – 5 – 2 count, which just like level one, is 5 seconds descending or ascending, 2-second pause, 5-seconds in the opposite direction.
• Note: With ~45-seconds of TUL, this would equal 3 to 4 reps.

Level THREE:

• ~60 to 90-seconds of Time Under Load.
• Pause at the harder range-of-motion.
• 5 – 3 – 5 count (progressing to a 3-second pause at the harder range of motion).
• Note: With ~60-seconds of TUL, this would equal 4 to 5 reps.

Level FOUR:

• ~90 to 120-seconds of Time Under Load.
• Pause at the HARDER range-of-motion.
• 5 – 5 – 5 count (progressing to a full 5-second pause at the harder range of motion).
• Note: With ~90-seconds of TUL, this would equal 5 to 6 reps.