Programming for the Advanced Intermediate Trainee

After your first 1-2 years of consistent training, the beginner gains slow and programming needs more structure. Here's how I think about it at this stage.

Identify your primary skills: what are you working toward? Front lever, planche, muscle-up, handstand push-up? Pick two that are compatible (one pushing skill, one pulling skill) and build your program around them.

Program skill work as priority: 3-5 sessions per week, skills first in each session. 15-20 minutes of targeted skill work before any strength work.

Structure strength work around the skills: if planche is a goal, your pushing strength work should support it (pseudo planche push-ups, dips, ring push-ups). If front lever is the goal, pull-up variations and straight-arm pulling support it.

Volume management: as an intermediate, you can handle more volume than a beginner, but the recovery demands also increase. More volume requires better sleep, nutrition, and deload scheduling. Don't add volume without also improving recovery infrastructure.

Periodization: run 4-8 week blocks with a specific emphasis. Accumulation block (higher volume, moderate intensity), intensification block (lower volume, higher intensity), deload. Then reassess and repeat.