The Get Strong Transformation Challenge : The True Program Minimum : My Plan : When to Skip : Keeping it Kavadlo

   

The Get Strong Transformation Challenge

By Adam Mundorf

The True Program Minimum

Why would you move an external object for exercise when you aren't even able to move yourself? I find many people who look over calisthenics as an easy modality but aren't even proficient in the basics. Some people can't even do a basic push-up or flat foot bodyweight squat. Reaching a certain level in calisthenics proficiency will lead to better performance in weight lifting but it doesn't go the other way. More body awareness has never been a bad thing.

The Get Strong Transformation Challenge provides all of the above in spades.

The Get Strong Transformation Challenge -- My Plan

The Get Strong Transformation Challenge provides you a zero to hero plan in calisthenics without delving into gymnastics or skill based training. There is some leeway with the way you approach off days, so I will be explaining that here.

All of workout days will look like this :

• Workout
• Get Strong Warm-Up
• Get Strong Workout

All of my off days will look like this :

• Get Strong Warm-Up
• 5 Minute Squat Hold

In the book you get the option between 60 and 90 seconds. I chose 90 seconds because if a program gives me an option of more rest I'd be foolish not to take it.

I spoke with Al Kavadlo a while back about this : Use chalk. Take the environmental factors out of the equation.

So, as you see the workout days are just simply spent doing the program. The Kavadlo's recommend doing some sort of activity during the off days and specifically recommend the Get Strong Warm-Up as an off day activity. So I choose to do the Get Strong Warm-Up followed by a squat hold. In the book, the Kavadlo Bros recommend spending time in the squat everyday to help with mobility, flexibility and strength. I consider the workout to be my squatting for the day and on off days, I hold a squat for five minutes since I'm not working out.

When to Skip

In the book, if you miss a day or the prescribed reps for a workout, you repeat that week. In the past, I was overly concerned with missing days and the like. No longer, perfection is the enemy of progress. I have a pretty sporadic work schedule, so instead of the day type you'll see (-) when I have to skip. I'll then just continue with the day count like normal. Your body does not know the difference between 7 or 8 days.

Now, this comes with a caveat. The only reason to skip a session in this program is due to time constraints, never fatigue or lack of enthusiasm. This is called a transformation program for a reason, time to man the fuck up.

Keeping it Kavadlo

Eggs do not teach the chicken.  Experienced coaches know not to mess with programs.  I've seen it all the time and when I was younger I violated this principle myself.  Adding this and that, changing a program because you think you are smarter than the author.  I have news for you, being full of yourself for no reason whatsoever is the key to wasting your twenties and possibly thirties.  Do I really know more than the great Kavadlo brothers?  Do I have the right to change their formula?  I have no right and I do not know more than them.  This is why I am keeping it Kavadlo.

Only when I finish this program, I will do kettlebells once again.

Choose One Thing and Good Luck : Perfection is the Enemy of Progress : Program Progression : Nutritional Protocol : Steps

  

Choose One Thing and Good Luck

Perfection is the Enemy of Progress

Program Progression

Nutritional Protocol

By Adam Mundorf

Choose One Thing and Good Luck

This was an email I received from an elite level strength coach who I corresponded with.  This advice is extremely apt and wise. Sometimes, the less I knew it seemed the better off I was.  Choose one book/program, make no alterations or substitutions.  Life is peaceful this way because you don't have anything to think about.  All you do is follow the program to a T.

Choose One Thing!

Perfection is the Enemy of Progress

Being an adult means life can sometimes be unpredictable.  We have unreasonably long days (especially in my profession), things come up and sometimes you just can't get your session in!  Do not change course!  A change in course only causes an illusion of progress.

If you don't have time due to work or true societal obligations, just skip that day and pick up where you left off the following day.

Don't let perfection be the enemy of progress.  Do not give up.

Program Progression

This is the path forward that makes the most sense to me, these programs are tried and tested with concrete goals to achieve.  

1. Get Strong (Muscle Build-Up)
1. Goal
1. Phase 4 Test
2. Reasoning
1. This will give you a broad foundation of calisthenics strength without delving into gymnastics. Bodyweight training is the foundation of physical excellence.
2. Simple and Sinister 2.0 (Muscle Rejuvenation)
1. Goal
1. Timeless Simple
2. Reasoning
1. This will let you set a foundation of kettlebell training using the goblet squat, swing and get up.
3. Simple and Sinister 2.0 (Muscle Build-Up)
1. Goal
1. Timed Simple
1. 5 Minutes - 100 Swings - 32kg
2. 10 Minutes - 10 Get Ups - 32kg
2. Reasoning
1. This will solidify your foundation of kettlebell training using
4. Rite of Passage (Muscle Build-Up)
1. Goal
1. 1/2 Bodyweight Press
2. 200 Snatches in 10 Minutes with 24kg
2. Reasoning
1. This will build upon your kettlebell foundation and build more strength through the press, chin up, swing and snatch.
5. Return of the Kettlebell (Muscle Build-Up)
1. Goal
1. Bodyweight Press with Double Kettlebells
2. Long Cycle Clean and Jerk with 32kg
1. Goal Dependent on Bodyweight.
1. If you're 200 pounds you'll have to put up 20 reps.
2. Reasoning
1. This will give you a solid hypertrophy and strength plan to build upon your Rite of Passage foundation..
6. Simple and Sinister 2.0 (Muscle Build-Up)
1. Goal
1. Timed Sinister
1. 5 Minutes - 100 Swings - 48kg
2. 10 Minutes - 10 Get Ups - 48kg
2. Reasoning
1. This will allow you to become reacquainted with your Simple and Sinister program.  You will work up to a timed 48kg swing and get up which will leave you little to be desired.
7. Kettlebell Axe and One Arm Push-Ups (Muscle Rejuvenation)
1. Goal
1. 40 Sets of 6 h2h swings with 48 kg
2. One Arm Push-ups 
1. Naked Warrior Style
2. Reasoning
1. This will build your power with your new found strength and hypertrophy.  Kettlebell Axe will give you power and endurance while the one arm push-ups will give you some different pushing power.
8. Quick and the Dead with Kettlebell Muscle Rotated in 12 Week Blocks (Muscle Rejuvenation and Muscle Build-Up)
1. Goal
1. Keep on Rotating until 32kg is Reached in Kettlebell Muscle.
2. Reasoning
1. Kettlebell Muscle is a legacy program of hypertrophy.  This will allow you to build solid amounts of muscle and q&d will provide you with conditioning/power.
9. Time for Barbell Training
1. Probably something StrongFirst related like Reload or Power to the People.  Kettlebells possibly will be included as an accessory.

Nutritional Protocol

As you can see above there are two separate program classifications : muscle rejuvenation and muscle build-up.  These both require different kinds of eating styles.  I deploy an eating style that has much inspiration from Ori Hofmekler who wrote the Warrior Diet and a few other great books on intermittent fasting.  He is the godfather of intermittent fasting and brought it to prominence in the early 2000s.  In a nutshell it looks like this : Eat lightly during the day or not at all and eat heavier at night when the days battles are done.  This looks different depending on your job, lifestyle and current situation.  It's highly flexible, intuitive and simple to adhere too.

Muscle Rejuvenation Eating Style

• Day-Time
• Water
• Zero Calorie Caffeine
• Fruits
• Nighttime
• Post Workout OR Pre-Dinner
• Whey Protein Shake with Creatine
• Salad
• Steamed Vegetables
• Protein Source
• 3 Days a Week
• Eggs and Rice
• 2 Days a Week (Days Off)
• Whole Wheat Sandwiches
• 2 Days a Week (On Days Off before Days Off from Work)
• Eating Out
• Dessert
• Casein Pudding
• Supplements
• Multivitamin
• Fish Oil
• Vitamin D+K

Muscle Build-Up Eating Style

• Day-Time
• Water
• Zero Calorie Caffeine
• Nighttime
• Post Workout OR Pre-Dinner
• Whey Protein Shake with Creatine
• Salad
• Steamed Vegetables
• Protein Source
• 2 Days a Week (On Days Off before Days Off from Work)
• Eating Out
• 2 Days a Week (Days Off)
• Eggs
• 4 Days a Week
• Whole Wheat Sandwiches
• Dessert
• Casein Pudding
• Supplements
• Multivitamin
• Fish Oil
• Vitamin D+K

Steps

Regardless of the exercise program, I find getting 10,000 steps per day to be non-negotiable.  Make sure you walk and get some movement in!

Thank you for reading!

5 - Convict Conditioning - Push-Ups/Horizontal Pulls/Fingertips/Grip/Animal Movements - 10/29/2025

5 - Convict Conditioning - Push-Ups/Horizontal Pulls/Fingertips/Grip/Animal Movements - 10/29/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Push-Ups
• Incline Push-Ups
• 1(10)
• Next Session
• 1(20)
• Horizontal Pulls
• Sternum Height
• 1(10)
• Next Session
• 1(12)
• Fingertip Push-Ups
• Wall Fingertip Push-Ups
• 2(5)
• Next Session 
• Kneeling Fingertip Push-Ups
• 2(5)
• Grip
• Bar Hang
• 1(30 sec)
• Next Session 
• 1(50 sec)
• Animal Movements
• Various

4 - Convict Conditioning - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 10/28/2025

3 - Convict Conditioning - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 10/28/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Trifecta (20 Second Holds)(Various Regressions and Progressions)
• Bridge
• L-Sit
• Twist
• 5 Minute Squat Hold
• Passive Bar Hang

3 - Convict Conditioning - Bridge/Leg Raises/Squats/Animal Movements - 10/27/2025

3 - Convict Conditioning - Bridge/Leg Raises/Squats/Animal Movements - 10/27/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Bridge
• Short Bridge
• 1(10)
• Next Session
• 1(25)
• Leg Raises
• Flat Knee Raise
• 1(10)
• Next Session 
• 1(20)
• Squats
• Shoulderstand Squats
• 1(10)
• Next Session 
• 1(15)
• Animal Movements
• Various

2 - Convict Conditioning - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 10/26/2025

2 - Convict Conditioning - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 10/26/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Trifecta (20 Second Holds)(Various Regressions and Progressions)
• Bridge
• L-Sit
• Twist
• 5 Minute Squat Hold
• Passive Bar Hang

1 - Convict Conditioning - Pull-Ups/Fingertips/Grip/Handstands/Animal Movements - 10/25/2025

 1 - Convict Conditioning - Pull-Ups/Fingertips/Grip/Handstands/Animal Movements - 10/25/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Pull-Ups
• Vertical Pulls
• 1(10)
• Next Session
• 1(20)
• Fingertip Push-Ups
• Wall Fingertip Push-Ups
• 2(5)
• Next Session 
• No Change
• Grip
• Bar Hang
• 1(10 sec)
• Next Session 
• 1(30 sec)
• Handstands
• Wall Handstand
• 1(30 sec)
• Next Session
• 1(40 sec)
• Animal Movements
• Various

The Convict Conditioning System - Mastery of Bodyweight - Hard Time - CC Video Summary - Intrinsic Strength - 10 Commandments - Final Note and When to 'Skip' - Thank You to Paul Wade

Convict Conditioning

Hard Time

Intrinsic Strength

by Adam Mundorf

Quote by Steve Maxwell

“People have lost sight of the true purpose of exercise.  It’s not about the reps or weights; it’s about producing a deep level of fatigue without damaging the structure so that the body is compelled to adapt and increase its strength.  It’s about discipline.  With discipline comes integrity and virtue.  This is the source of beauty in the well-trained human body, and why you can’t acquire it from the outside; it’s an internal, mental quality shining through.”

Quote by Martin "Farmer" Burns

"I am not favorable to heavy weights used in physical culture...I believe that abnormal development brought about by heavy weights is harmful. The muscles become large and hard, and lose their elasticity and suppleness. They do not respond like the elastic muscles built up naturally by light weights and common gymnastic exercises."

The Convict Conditioning System

Man, if there's one thing that I've looked into too much it's Convict Conditioning. There are four main mistakes I think people make when first approaching Convict Conditioning. The first mistake that many people make is ignoring that there are four books to the series plus a really good PDF that explains many of the misconceptions. It IS a complete system :

1. Convict Conditioning

1. Focuses on the big six calisthenic movements.

2. Convict Conditioning Super FAQ (PDF)

1. Explains the misconceptions and offers some additional higher frequency programming options.

3. Convict Conditioning 2

1. Incorporates finger training, grip training, calves, flag work, oblique training, neck bridging and joint mobility/active stretching.

2. Also has sections for diet, lifestyle and mindset.

4. Convict Conditioning 3 (Explosive Calisthenics)

1. Offers options to work up to superman pushups, suicide jumps, front flips, back flips, kip ups and the muscle up.

2. Animal Movements and Small Space drills.

3. I will not be utilizing this book because I'm not a big believer in explosive movements.

5. C-Mass

1. Offers hypertrophy work and diet advice for building mass.

6. Paul Wade's Isometric Manual
1. I was debating including this book because it's pretty much an advertising book for the IsoChain product by Dragondoor. The issue is that there is a section at the end that is a whole run through of bodyweight isometrics and explicitly mentions it's a Convict Conditioning approach to isometrics. So here it is....
2. I will not be including this book because I don't believe in tricks or calisthenic feats of strength.

The second mistake I think many people make is taking the rep ranges far too literally. Like, 3 x 50 horizontal pull ups done at waist height and a 2-1-2 cadence, forget it. From what I've gathered from speaking with the Kavadlo's and others, is that the rep ranges were there just as a rough guide but became gospel.

The third mistake is not realizing how difficult calisthenics can be. Every change in leverage amplifies any weakness you have whether that is extra weight or tendon strength. Weights are so much simpler to progress with which is why Convict Conditioning is such an impressive attempt at quantifying calisthenic progressions without getting into gymnastic style training.

The fourth mistake is not respecting the early progressions, steps 1-3 are pretty much rehab steps. When done at a proper tempo, these exercises oil and stimulate the muscles/joints/tendons without destroying them. These movements will set a broad base for the future movements. No one ever got worse by practicing the basics. Instead of asking yourself : "When can I progress?" instead ask yourself : "How much benefit can I get out of this movement?" Keep on wringing that sponge until all of the water is out.

Mastery of Bodyweight

Why would you move an external object for exercise when you aren't even able to move yourself? I find many people who look over calisthenics as an easy modality but aren't even proficient in the basics. Some people can't even do a basic push-up or flat foot bodyweight squat. Reaching a certain level in calisthenics proficiency will lead to better performance in weight lifting but it doesn't go the other way. More body awareness has never been a bad thing. It's not that I don't value weights, I certainly do but dude, why not 100% our body first before lifting externally. I just can't wrap my head around how that could be a bad thing.....

Enter Hard Time

In the Convict Conditioning Super FAQ, Paul Wade presents us with some higher frequency programs. If you work an active occupation and/or practice intermittent fasting and/or walk at least 10,000 steps per day, I strongly recommend avoiding higher frequency programs. If I sat at a desk, for sure, I would follow something higher because my energy expenditure would be so low. Enter the basic Hard Time program from the Convict Conditioning Super FAQ. It involves using the basic six movements of Convict Conditioning plus a horizontal pull : push-ups, squats, leg raises, chin ups, handstands, bridging and horizontal pulls. Along with these seven movements I am incorporating some movements from the other Convict Conditioning books. Remember this is a complete system. I am adding in : grip, fingertip work and calf work. I'll also be doing trifecta stretching sporadically throughout the day, before bed and when I have time or feel the need.

Now, I am only beginning with the hard time program because I am experienced in physical culture and calisthenics. If I was a beginner or new, I for sure would start with New Blood. Paul Wade encourages all of us to use common sense on where to start. When coming out with a program for mass production, not all contingencies can be addressed. Use your head!

Hard Time with Mobility, Form and Warm-up Guidelines

• Day 1

• Pull Ups

• Fingertip Push ups

• Grip Work

• Handstand Push-Ups

• Animal Movements/Crawling/Rolling

• Day 2

• Trifecta

• 5 Minute Squat Sit

• Passive Bar Hang

• Day 3

• Bridges

• Leg Raises

• Squats

• Animal Movements/Crawling/Rolling

• Day 4

• Trifecta

• 5 Minute Squat Sit

• Passive Bar Hang

• Day 5

• Push-Ups

• Horizontal Pulls

• Fingertip Push-Ups

• Grip

• Animal Movements/Crawling/Rolling

• Day 6
• Off

• Day 7

• Off

Realistic Standards

In Convict Conditioning, Paul Wade laid out some pretty absurd master rep ranges for the master steps.

Luckily he edited these in the Convict Conditioning Log Book. Some moves are omitted because I want

exercises I can do from my upstairs apartment, I'm not big on 'going out'.

They are as follows :

• One Arm Push-Up
• 2 x 10
• Pistol Squat
• 2 x 10
• One Arm Chin Up
• 2 x 3
• Hanging Leg Raise
• 2 x 10
• Stand to Stand Bridge
• 2 x 3
• One Arm Handstand Push-Up (?) (LOL)
• 2 x 2
• Finger Tip Push-Ups
• 2(5) One Arm Fingertip Push-Ups
• Grip
• 1(1 min) One Arm Towel Hang

Where I am Beginning

The first three steps of each progression in my humble opinion should be respected but no need to set in stone with step 1.  If you feel FULLY comfortable starting at step 2 or even 3, I say go for it.  I wouldn't go past step 3 because I feel you get some major benefit both in tendon and joint strength.  These early steps lubricate the joints.  What's the rush?  If it will help you to adhere to the program better, then don't be afraid to start at step 2 or even 3.  This all comes with a caveat, you may not have the required set up to do some of the progressions from the book.  This is okay.  Start with the step you have the equipment and set up for.  Also, if you're overweight that will matter a lot when it comes to calisthenics.  Work on the steps you can do and drop the weight while doing it.

Here is where I'll be beginning :

• Pushups
• Incline Pushups (Step 2)
• Leg Raises
• Flat Bent Leg Raises (Step 2)
• Chin Ups
• Vertical Pulls (Step 1)
• Squats
• Shoulderstand Squats (Step 1)
• Bridges
• Short Bridge (Step 1)
• Handstand Push-Ups
• Wall Handstand (Step 3)
• Horizontal Pull-Ups
• Sternum Height

• Fingertip Pushups
• Wall Fingertip Pushups (Step 1)
• Grip
• Bar Hang (Step 2)

Convict Conditioning Warm-Up and Mobility

• Warm-Ups

• Warm-Ups are a very personal thing.  Do whatever makes you feel ready to the work at hand but do not turn the warm-up into a workout.  Keep it simple, repeatable  and sustainable.
• The following warm-up routines are my personal approach and are not exactly what Paul Wade prescribes but he states warm-ups are highly personal.
• Before the Workout (Including Trifecta/Mobility Days)
• Joint Circles
  
• Toe Touch/Reach Overhead
• Stick Dislocates

• Chalk
• Use chalk if available.

Convict Conditioning Video Summary

• Push ups

• Moving Plank

• Feet Together

• Grip with Hands

• Soft Arms at Top

• Smooth Descent and Complete Control

• Keep Elbows Tight and Fire Lats

• Keep Hands Close

• Breath In/Down Breathe Out/Up

• 2 Seconds Down - Pause - 2 Seconds Up

• During 1 Arm Work keep Reps identical for both sides.  Begin with a weaker

• arm.

• Leg Raises

• No Isolation Movements for the Abs.

• Always use the Full Body

• Hard Work, Not lots of Work

• Biomechanical Breathing

• Keep breathing smooth.

• Keep Gut Tight

• No Momentum

• 2 Seconds Down - 2 Seconds Up

• 1 Second Pause at Top

• Never let feet touch the floor

• Train your spine through bridging

• Chin Ups

• Natural Grip

• Begin from the Top

• Keep Shoulders Packed

• Soft Elbows

• Hollow Body

• Get Chin over the Bar

• No Kipping

• Keep Elbows Free

• Pause for 2 seconds at the top / 1 second at the bottom

• Lose Weight

• Squat

• 30 to 40 degrees turned out for feet.  Comfortable and Natural.

• Push knees out to track feet.

• Keep a natural spine.  Don’t round the spine forward.  Keep your head up

• and straight.  Keep shoulders square and down.

• Lead with the hips.  Sit down and back.

• Always use full range of motion.

• Never bounce at the bottom.  Pause for 1 second.

• Press through the heels.

• Biomechanical Match Breathing

• Brace the core.

• For one legged movements, keep reps the same on both sides.

• Bridging

• Move for Reps

• Seize the Arch

• Pause at the top for 2 seconds.

• Breathe smoothly and naturally.

• Keep feet at shoulder width.

• Push through all the limbs.  Use arms and legs.

• Use your entire hands.  Grip the floor.

• Press your chin up.  Look at the wall behind you.

• Raise your hips.

• Keep heels flat.

• Bang out some Trifecta stretches post bridge work.

Intrinsic Strength

Intrinsic strength to me means doing exercise because it makes you a more capable and virtuous human being. Not lifting a certain weight to impress or building big gee-whiz muscles to impress on the beach. It's about treating your body as a temple of gratitude. It's about building a body that doesn't need joint replacements and that allows you to be available for society deep into old age. Keeping your form paramount and keeping quality at the forefront. Willingly harming your body is a selfish act and should be frowned upon. Imagine someone asking you for help and you can't because you blew out your knees with a ponderous poundage squat. Imagine not being able to pick up your grand-kids because you left your health in Gold's Gym. Imagine not being able to defend your animals and family because you messed up your shoulders showing off in the gym. Imagine needing others to care for you simply because you couldn't check your ego at the door. Keeping goals intrinsic and exercising simply because it is the virtuous thing to do.

Now of course a man can't live his life without challenging himself but you should always assess the risk to reward of an exercise. You also need to assess why you are doing it.

Final Note and When to 'Skip'

Don't let perfection be the enemy of progress.  I understand that the above is a lot and there WILL be scheduling troubles or life will get in the way.  That's okay.  Just extend your training week to 8 days and keep the ball rolling.  For example, if I get home late from work and need to be back at work in 11 hours, I am not training that day.  If I had a completely ridiculous and exhausting day, I will take that day off.  You know the day I mean : the kind where you drive home with the radio off in the car.  The pull-up bar will still be there tomorrow when I'm well rested and have more time to really give that session my all.

Thank You to Paul Wade