Simplicity is King : Program Progression : Joint Mobility and Flexibility
Grip Strength : Step Loading : Nutrition : Conclusion
By Adam Mundorf
Simplicity is King
Simplicity King. The human mind, body and soul crave simplicity. I would wager to say that the majority of things in life are more effective when they are made simpler. This goes especially for strength training. I've done complex plans and simple plans but even with the simple plans, I wanted simpler. I don't want to have to worry about waving loads, minding stop signs, periodization and making lifting a priority. I workout to live, not live to workout.
In the next section you will see my approach to total body strength.
Program Progression
- Kettlebell Slow Strength (Muscle Rejuvenation)
- Goal
- Reach 5(1) 32kg Turkish Get Ups
- Reach 2(20) 32 kg Single Bell Deadlifts
- Reasoning
- This will build total body strength using the Turkish get up and deadlift. The Turkish get up builds strength, mobility and flexibility all in one convenient movement. I mean, you're standing up with a heavy weight and lying back down, it will make you strong. The deadlift maintains your hinge pattern and builds a vital skill.
- Passage to Strength(Muscle Rejuvenation)
- Goal
- Reach 1/2 Bodyweight Press
- Reach 2(20) 1/2 Bodyweight Deadlifts
- Reasoning
- This will build strength in the military press and the chin-up. The press will build up on your stable Turkish get up base and will build overall strength in your shoulders. Your back and biceps will thank you for the chin up.
- Passage to Power (Muscle Hypertrophy)
- Goal
- Reach Bodyweight Press with Double Bells
- Reach 2(20) Bodyweight Deadlift with Double Bells
- Reasoning
- This will build muscle and strength using the military press and the double kettlebell front squat. These movements build up on your basic military press but you're now using doubles. You will also be employing the double kettlebell squat which will build strength and muscle in your legs.
- Kettlebell Slow Strength (Muscle Hypertrophy)
- Goal
- Reach 5(1) 48kg Turkish Get Up
- Reach 2(20) 48kg Single Bell Deadlifts
- Reasoning
- This will build total body strength and muscle using the Turkish get up. You are returning to your Slow Strength base and will become even stronger through the use of a heavier weight.
- Barbell Training (Muscle Rejuvenation/Hypertrophy)
- Goal
- I would like to work up to some decent numbers in the big 3 : bench press, deadlift and squat.
- Reasoning
- The barbell is king for strength and muscle. Building upon your kettlebell base, the taller your barbell building will be.
- Notes about the Programs
- Feel free to skip sessions if enthusiasm is low, time available is low and/or you're exhausted. The bar and bells will still be there tomorrow.
Joint Mobility and Flexibility
Many people neglect their mobility and flexibility at their own peril especially because these two qualities are very simple to maintain. I've written more extensive mobility and flexibility routines in the past but Simplicity is King. Simplicity trumps complexity and every plan looks good on paper before life happens. Most of this is inspired by my friend, Steve Maxwell. Steve moves better than anyone I know and he's in his 70s!
Pre-Workout Warm-Up
- Joint Circles
- Toe Touch/Reach Overhead
- Stick Dislocates
Post Workout Stretching
- 90/90 Stretch
- QL Straddle Stretch
- Hold onto a strap attached to a stationary object.
- Passive Bar Hang
Dedicated Off Day Active Flexibility and Mobility Work
- Same Warm-Up As Above
- Trifecta (20 Second Holds)(Various Regressions and Progressions)
- 5 Minute Squat Hold
- Passive Bar Hang
We have two dedicated days off per week to focus on mobility and active flexibility. The above routine gives you some nice yoga holds and some nice calisthenic skills.
So there you have it. A simple, one and done routine for synovial fluid. I have other techniques if you're looking for more but they're more complex and turn into a whole program amongst themselves.
Grip Strength
While you do get great benefit to your grip from just simply lifting weights and calisthenics, I firmly believe that it can be enhanced through the use of grippers and expand your hand bands. All you want to do here is go to
IronMind and purchase some grippers/bands. Choose a grippers and band that is easy for you but with a little bit of a struggle. Close them frequently as you are able and stop way before you're fatigued. The best way to do this is to have them by your place of rest while watching TV or playing games etc. Overtime you'll develop some powerful crushing strength and your extensors will stay healthy due to the band work.
Step Loading
I am enamored with step loading because Simplicity is King. So, in Simple and Sinister 2.0 Pavel introduced me to the concept of step loading. I also read about it from Christopher Sommer of Gymnastic Bodies. It is incredibly simple, repeatable and time proven. All you do with step loading is you stick with a certain weight for a certain number of sessions (my number is 10), you then increase the weight by 4kg in the second set and hold for another 10 sessions. Work your way down to the last set and then back up to the first. Repeat until Strong.
Nutrition
My approach to nutrition is rather simple and pretty unorthodox. To keep it simple and short, I eat nothing or extremely light during the day and a good heavy meal at night. This makes sense to me from the perspective of circadian rhythm and the cyclical nature of life. Stay light while fighting the day battles and eat to your hearts contents when the day is done. My only rule is to avoid processed sugar most of the time and eat plenty of vegetables with your main meal at night.
- Muscle Rejuvenation
- Day Time
- Water
- Zero Calorie Caffeine
- Nighttime
- Whey Protein Shake with Creatine and a multivitamin, vitamin d+k and fish oil
- This is either post-workout or before dinner.
- Salad
- Steamed Vegetables
- Protein Source
- Eating Out (Working Days)
- Eggs and Rice (Days Off)
- Casein Shake
- Muscle Build-Up
- Day Time
- Water
- Zero Calorie Caffeine
- Nighttime
- Whey Protein Shake with Creatine and a multivitamin, vitamin d+k and fish oil
- This is either post-workout or before dinner.
- Salad
- Steamed Vegetables
- Protein Source
- Eating Out (Working Days)
- Whole Wheat Sandwiches (Days Off)
- Dessert
- Casein Shake
Steps
I believe that 10,000 steps per day is pretty mandatory for health and longevity.
Conclusion
There are plenty of ways to progress with your body : Get great sleep, eat healthy food, optimize recovery, minimize stress, cultivate calmness and enjoy life! God dammit, we workout to live, not live to workout.
This is what I call intrinsic strength and it goes far behind adhering to a strict exercise schedule or diet. It is the kind of strength that radiates calmness, gratitude, virtue and serenity.
I reject fear based training and I implore you to do the same. Don't be afraid to play, spend time on the floor, climb that tree, crawl around, roll around and do something different everyday.
Thank you for reading!
