Advanced Tribe Athlete

Who is the program for? Advanced can already do Straddle Planche Hold, Press Handstands,
Full Front Lever Holds, Freestanding HSPU, and are working towards achieving Ring Straddle
Planche Hold and Iron Cross Holds.

Heavy Push r Heavy Pull r Volume Push Volume Pull r

Scapula Stability Scapula Stability Scapula Stability Scapula Stability
Wrist Preparation Wrist Preparation Wrist Preparation Wrist Preparation
Rotator Cuff Rotator Cuff Rotator Cuff Rotator Cuff

A1. Ring Planche hold A1. Iron Cross Holds A1. Rings L-Sit Press to A1. Iron Cross Pullouts
5x5"-15" 5x5"-15" Planche 5x4-7
5x5
B1. B2W Full Range B. Pelican Curls B. Pelican Curls
HSPU 5x3-6 B1. B2W Full Range 5x3-6
5x3-6 HSPU
D. Ring Muscle-Ups 5x3-6 C. Ring Muscle-Ups
C. Ring Routine 3xMax 3xMax
2-3 sets C. Ring Routine
C1. Ring Chin-Ups 2-3 sets D1. Ring Chin-Ups
D1. Parallel Bar Dips 2xMax 2xMax
2xMax D2. Ring Bulgarian Dips D1. RTO Dips D2. Ring Bulgarian Dips
D2. Ring Rows 2xMax 2xMax 2xMax
2xMax D2. Bar Pull-Ups
2xMax

'r' refers to rest day.

How to apply the program

1. Log the performance (time/reps) in your training-journal of every exercise with a
repetition range.
2. Improve these exercises from session to session by at least 1 repetition/2" seconds
total (accumulated from all sets). No 2 consecutive sessions (of the same kind) will
be the same!
3. All the relevant exercises have a progression video attached. Choose the
progression that is suitable for you to perform the exercise within the
repetition/duration range prescribed with great technique, as demonstrated.
• In the advanced program, you rotate the main work between 2 different
repetition/duration ranges over 7 days' time. Compare each workout to the
previous respective one (1 week prior). That will provide enough time and
practice to sustainably apply the expected progress.
4. Once you reached the ceiling of the repetition/duration range in all sets, move on to
the next progression of the respective exercise.
5. Exercises prescribed for 'Max' will be performed in the exact progression written to
maximum number of repetitions.
6. Rest between sets until fully recovered. Depending on the exercise, it may take 3-5
minutes.
It takes an additional 1-2 years on average to achieve these goals from the prerequisite's
standpoint. Take your time to apply the program and its progressions accordingly.
Words of wisdom…
Arrive to your sessions prepared, physically and mentally. Bring your training journal. Log
and track your performances each day. Improve each consecutive session by little.
Controlled full range of motion repetitions. Apply technique intently. Move on, rest,
recover, sleep. The slow and methodical progression rate is ultimately the fastest way to get
there.