Thursday, July 18, 2024

2 - Fighter Pull Up Program 3rm and One Arm Push-Ups - 07/18/2024

 Day 2 - Fighter Pull Up Program 3rm and One Arm Push-Ups - 07/18/2024

  • Warm-Up
    • Joint Circles
    • Toe Touch/Reach Overhead
    • Stick Dislocates
  • Chin Ups
    • 3.2.1.1
  • One Arm Push-Ups (Regressions/Progressions)
    • Grease the Groove
  • Pre-Bed Stretching
    • Standing Quad Hold
    • 90/90 Stretch
    • QL Straddle (Crossed Legs)
    • Calf Towel Stretch
    • Passive Bar Hang
Health Numbers
  • Weight
    • 222.2 
  • Resting Heart Rate
    • 63 bpm
  • Yesterday's Step Count
    • 2,361

Wednesday, July 17, 2024

1 - Fighter Pull Up Program 3rm and One Arm Push-Ups - 07/17/2024

 Day 1 - Fighter Pull Up Program 3rm and One Arm Push-Ups - 07/17/2024

  • Warm-Up
    • Joint Circles
    • Toe Touch/Reach Overhead
    • Stick Dislocates
  • Chin Ups
    • 3.2.1.1
  • One Arm Push-Ups (Regressions/Progressions)
    • Grease the Groove
  • Pre-Bed Stretching
    • Standing Quad Hold
    • 90/90 Stretch
    • QL Straddle (Crossed Legs)
    • Calf Towel Stretch
    • Passive Bar Hang
Health Numbers
  • Weight
    • 222.2 
  • Resting Heart Rate
    • 64 bpm
  • Yesterday's Step Count
    • 14,025

The Fighter Pull-Up Plan and the Naked Warrior


The Fighter Pull-Up Plan

By Adam Mundorf

The Fighter Pull-Up Plan
The Fighter Pull-Up Plan is a fantastic plan by an unknown Russian author but popularized by Pavel Tsatsouline.  It allows you to gradually build up reps in the pull-up without even really realizing it.  I love doing pull ups so I'll enjoy this a lot.  The exact rep scheme is kind of a lot to post on here so I'll skip that for now but if you want to learn more here's the link : The Figher Pullup Program Revisited .  Eventually, I'll probably move to weighted pull-ups once I top 20 pull ups in a set.  I think that's a decent goal. Then, I eventually want to reach a 1/2 Bodyweight chin up.

The Naked Warrior
The Naked Warrior is a book by Pavel Tsatsouline centering around two main movements : the one arm push-up and the pistol squat.  The way to progress these two movements is to do them frequently throughout the day using various progressions and regressions.

I chose to go with just the one arm push-up for simplicity's sake.  Huh, interesting push and a pull.  So, everyday I will perform some one arm push-up variants randomly throughout the day.  Sometimes against the wall, other times against counters and sometimes against progressively lower bases.  Overtime I will master form and reach a perfect one arm push-up almost effortlessly.

Mobility and Stretching
  • Warm-Up (Before Chin Ups)
    • Joint Circles
    • Toe Touch/Reach Overhead
    • Stick Dislocates
  • Pre-Bed Stretching (Workout Day)
    • Standing Quad Stretch
    • 90/90 Stretch
    • QL Stretch (Crossed Legs)
    • Towel Calf Stretch 
    • Passive Bar Hang
  • Mobility and Stretching (Pre-Bed) (Off Day)
    • Joint Circles
    • Toe Touch/Reach Overhead
    • Stick Dislocates
    • Standing Quad Stretch
    • 90/90 Stretch
    • QL Stretch (Crossed Legs)
    • Towel Calf Stretch
    • Passive Bar Hang
Chalk
I recommend you use chalk for this program.  It takes all of the environmental factors out of it and allows you just to focus on getting your chin over the bar.

Thank you for Reading.

My View on Diet and Nutrition : Simple Outline

My View on Diet and Nutrition

Simple Outline

By Adam Mundorf

My View on Diet and Nutrition
I've had my struggles with food throughout the years, from body dysmorphia in my teens to binge eating in my adulthood.  Regardless, I have some ideas that I have found make sense and work well for me when I apply them.  I'm a huge proponent of the Warrior Diet style of eating created by Ori Hofmekler.  During the day you keep calories minimal or carefully applied.  At night, you eat to your hearts content.  I feel that this style of eating is much more intuitive and conducive to a healthy life.  We've all had that large lunch in the middle of the day that leaves you feeling more tired and unproductive.  The Warrior Diet aims to avoid that.  During the day you keep it light and at night when you're relaxing after a long day lived, you eat to your hearts content during rest.  In the next session I'll lay it all out.

Simple Outline
  • Day-time
    • Water
    • Little Caffeine
      • I personally don't use caffeine anymore but there's nothing wrong with some coffee, tea or zero calorie energy drinks.
    • Fruit
    • Raw Vegetables
    • Light Protein
      • Yogurt
      • Whey Protein Concentrate
      • Nuts
      • Milk
  • Night-time
    • Large Salad
    • Steamed Vegetables
    • Protein Source
      • Meat
        • I personally don't eat meat but there's nothing wrong with it.
      • Eggs
      • Fish
      • Pizza 
    • Carb or Fat Source
      • Nuts
        • I don't really use fat sources because I cook with butter and olive oil plus I consume whole fat dairy.
      • Rice
        • I only use rice after days where I eat eggs.
  • Intuition
    • It's important to realize that the Warrior Diet style of eating is based on intuition and personal feeling.  You're not a robot and you need to keep your eating style flexible depending on circumstances.  Use your head.
    • Some days you might just drink water during the day.  Other days you might have some fruit and light protein snacks.  Other days, you might have to fast for a day or two.  It's all good, stay flexible.
  • Hypertrophy
    • If you're looking to gain muscle and want to change this dietary process, here are a couple ideas for you :
      • Add in a small pre-workout snack of protein with a bit of fruit.
        • Maybe a glass of milk with a banana or something of the sort.
      • Pulse feed some light protein meals throughout the day, every 3 to 4 hours.
        • Milk with some fruit.
        • A salad with a handful of nuts.
        • Yogurt with Fruit
  • Supplements
    • Whey Protein Concentrate
    • Creatine
When to 'Cheat' LOL
I hate that word cheating.  Nonetheless I think it's important to let loose often.  Listen, we eat to live not live to eat.  You have to enjoy yourself on this journey especially, if you're not a professional athlete or something.

Just take every 'off day' and be a bit looser.  Have your normal salad, steamed vegetables and then treat yourself to your favorite protein source.  I like pizza as my preferred choice.  

Then when you finish a cycle of a program (generally you take a couple days off), you can keep your normal salad, steamed vegetables and pizza BUT add some ice cream/snacks at the end of your heart desires.

I think this method provides balance and allows you to enjoy your favorite foods without losing your mind.

You get the point.

Thanks for Reading.

A Return to Form - The Less I Knew, The Better Off I Was - My Path to Muscle and Might : Do the Dang Programs As Written - When to Skip - What I Will Track - A Final Note

 A Return to Form

The Less I Knew, The Better Off I Was

My Path to Muscle and Might : Do the Dang Program As Written

By Adam Mundorf

A Return to Form

Life has a way of sweeping you along.  Whether it's getting caught in the minutia of everyday life or you make mistakes, sometimes you forget what originally made you feel your best. There was a time in my life when I felt strong, confident and healthy.  As Dan John says : "It worked so well, I stopped doing it."  This is my return to form, I have wasted enough of my time.

The Less I Knew, The Better Off I Was

Man, sometimes only having one option is the best option.  This was my origin in physical training, I had one book : Enter the Kettlebell by Pavel.  That was the only book on physical training that I owned and thus it was the only thing I followed.  My results were extraordinary and left me feeling fantastic.  Then the problems hit : I started buying more books and began losing course.  I began mixing programs like I was some sort of alchemist.  I began hearing multiple opinions about different aspects of physical training and suddenly my mind was muddled with contradictions.  Are weights healthy or are calisthenics better?  Should I skip breakfast or skip dinner?  Should I do the program minimum or the Rite of Passage?

Don't be so open-minded that your brain falls out.  Pavel wrote a great article a while back : When You Don't Know What You Believe...

How I wish I could go back to being 'naive' about things.  The more I think about it, the more I realize I can!  All I need to do is put on my blinders and have a one book/program policy.  Everything else stays on the shelf.

My Path to Muscle and Might (Maybe) : Do the Dang Programs as Written 

As much as I've jumped from thing to thing over the years, I have still gleaned valuable insight into proper program progressions and what a good path forward is.  This is my path to Muscle and Might :

  1. Fighter Pull-Up Plan with Grease the Groove One Arm Push-Ups
    1. Reach a beast chin up.
    2. Reach a perfect one arm push-up along the way.
  2. Rite of Passage
    1. 1/2 Bodyweight Press
    2. 200 Snatches in 10 Minutes with 24kg
  3. Return of the Kettlebell
    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.
  4. Quick and the Dead with Kettlebell Muscle Rotated in 12 Week Blocks
    1. Keep on Rotating until 32kg is Reached in Kettlebell Muscle.
This leads me to another topic of : Do the Dang Programs As Written!  All too often, people (myself especially) will add more to a program or change a program for no good reason other than their own ego.  The egg does not teach the chicken, trust the program and the author.  Make no substitutions.  Have a one book/program policy.  Now, this doesn't mean don't do mobility and/or stretch.  If a program has that included, then do that but if it doesn't don't neglect your joints/tendons just to promote program purity.

When to Skip
If you have a day where you literally have no time.  Skip and pick up where you left off.  Your body doesn't know the difference between 7 or 8 days, just stick with it and don't change course!

I am now 31 years old.  This is my path going forward.  No more wasting time, no more jumping from thing to thing.....only slow and methodical progress.

What I Will Track
I just got a FitBit tracker and a new scale, so I will be tracking my steps - resting heart rate - weight.  This will help me to see how my health is progressing.  Steps show my daily activity, scale helps me watch my weight and the resting heart rate will gauge my overall recovery.

A Final Note
A change in direction just causes an illusion of progress.  In the past I would change direction and would thus progress no where.  No longer.  No more deleting blogs and starting over, if I struggle and if I fall, I won't give up and will continue until I complete the path I'm on.  Not only that, I will post it for all to see.

Thank you for reading

Adam Mundorf

Thank you for reading.

Thursday, June 20, 2024

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
  • Before Bed
    • 5 Minute Squat Hold
All of my off days will look like this :
  • Before Bed
    • 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 the option of more rest, I think I'd be foolish not to take it.

So, as you see the workout days are just simply spent doing the program plus a squat hold before bed. 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. I already have a fairly active job so walking specifically isn't necessary. So I choose to do the Get Strong Warm-Up followed by a squat hold before bed. In the book, the Kavadlo Bros recommend holding a squat for several minutes everyday to help with mobility, flexibility and strength.

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. Repeating the basics is not a bad thing. 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.

This comes with a caveat. The ONLY reason you skip a session that isn't auto regulated (this program isn't) is when your schedule demands it! Never due to fatigue, lack of enthusiasm or laziness. We need to cultivate self discipline through consistent practice.

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.


Monday, June 17, 2024

Simple and Sinister 2.0 - Simplicity of Training - The Best Results I Ever Had - Who Compares, Who Cares? - Step Loading, Rule of 24 - Keeping it Pavel - My Health Routine

 

Simple and Sinister 2.0

Simplicity of Training

The Best Results I Ever Had

My Health Routine

By Adam Mundorf


“The swing, the get-up, and the goblet squat are the three most beneficial exercises anyone could do -- period.” - Pavel Tsatsouline

"There is no better entry into strength than the kettlebell. Learning to do swings and get-ups properly will lay a great movement foundation : flexible hips, strong abs, important bracing, breathing, and shoulder packing skills, etc.

Every other modality, bodyweight or barbell, will be much easier, stronger and safer with a kettlebell foundation." Pavel Tsatsouline

Simplicity of Training
You don't need to do everything, all of the time.  The program minimum by Pavel Tsatsouline covers much of the basics.  Here is the program in a nutshell.  There is much more to it in terms of programming but if you want to learn more just buy the book.
  • Warm Up
    • 3(5) Prying Goblet Squat
      • 5 Curls on Last Rep of Each Set
    • 3(5) StrongFirst Hip Bridge
    • 3(10) Halo
  • Swings
    • 10(10) One Arm or Two Arm depending on the day
      • Every other training session is done with the two arm.
  • Turkish Get Up
    • 5(1) Turkish Get Up
  • Cool Down Stretches(1 to 3 Circuits except Bar Hang is done only once at the end)
    • 90/90 Stretch
    • QL Straddle Stretch
      • The key with these above stretches is to really relax into the stretch.  Take your time and just enjoy it.
    • Hang on Pull Up Bar
  • Off Days
    • Nothing 
  • Other Notes
    • Between even number sets you use expand your hand bands to work your finger extensors.
    • You breathe nasally slowly and take your time between sets.
    • Perform fast and loose drills to shake off the tension.
    • Always use a bit of chalk.
    • After 24 sessions with a weight (more on this later), I will begin to introduce two sets of a heavier weight.  Overtime, I will work up to using heavier weights almost effortlessly.
    • Apply Cornhuskers Lotion before bed on workout days to keep your hands moisturized, especially because you're now using chalk.
  • Jolts
    • On the 10th and 20th of every month, you test yourself with an unrelated activity.  It can be anything you want.
    • My favorite 'jolt' is farmer carrying my 32kg kettlebells until form failure.
    • All you do is the Simple and Sinister Warm-Up and then hit your jolt.
    • Same cool down stretching as before.
The prying goblet squat unlocks your hips plus the curls allow for some arm work.  The StrongFirst hip bridge activates the glutes and stretches the hip flexors.  The kettlebell halo unlocks your shoulders and works the whole shoulder girdle.  The kettlebell swing works with your hinge pattern and your whole posterior chain.  The turkish getup strengthens the shoulders and teaches your body how to move as one piece.  The 'expand your hand bands' between sets, balance out all of the gripping done during kettlebell training and hopefully life.  The cool down stretches stretch your hips, back and sides.  The hanging from a pull up bar decompresses your spine and improves shoulder health.

What's missing from the above?  Not much.  Could you do a bit better?  Probably but not without added complexity.  For the record, the book is worth getting.  There is also an excellent online course that can be found here : https://strongfirst.skilltrain.com/Pages/Public/Courses  There is so much more nuance to the program than what I wrote above.

The Best Results I Ever Had
The year was 2012 and I was a furniture mover in Philadelphia plus was an avid kettlebell lifter.  My plan was simple : Wake up before work, do the program minimum from Enter the Kettlebell and eat a hearty dinner when I get home.  My body was strong, my confidence was high and my vision for the future was bright.  I put in the work and as Dan John put it : "Little and often over the long haul."  The long haul is where I struggled.  Somewhere along the way my mind got cluttered.  I started to accumulate more training books, more ideas and quite frankly less results.  This ends today.  I will complete Simple and Sinister through to the Timed Simple standard.  My mind is no longer cluttered and my vision is clear.

Who Compares, Who Cares?
Don't compare yourself to others who don't have the same lifestyle as you.  A workout for a construction worker will be different than someone who sits at a desk all day.  This is why the program above rocks.  You do it as frequently as possible depending on your energy, time and schedule constraints.  So at the end of the day : Who compares and who cares?

Step Loading, Rule of 24
Simple and Sinister is meant to be run about 5 to 6 days a week through the Timeless Simple standard.  Now, if you read the above section, you realize that having an active occupation, demands more recovery thus more days off.  So, instead of going by a strict calendar month, we will be going by number of sessions with a given weight.  That number will be 24.  6 days a week multiplied by 4 weeks in a month equals 24 total sessions.

Keeping it Pavel
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 Pavel Tsatsouline?  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 Pavel.

Follow me on my journey.  Repeat Until Strong.

Wednesday, June 12, 2024

Rite of Passage and Rite of Passage Hypertrophy Bias : 2024

 

Rite of Passage and Rite of Passage Hypertrophy Bias : 2024



My New Strength Evolution
Over the years I've experimented with many different strength programs.  I've gleaned useful things from all of them. By far my favorite has been the Rite of Passage by Pavel Tsatsouline.  This program focuses on the clean and press with a hint of swings/snatches.  The goal of this program is to eventually press 1/2 bodyweight and pass the secret service snatch test.  My evolution is taking all of my resources and combining the best parts without violating any principles.


My Rite of Passage Plan
This plan is inspired by Milo of Croton.  Milo of Croton was an ancient wrestler who carried a calf until it grew into a bull.  Thus 'discovering' progressive overload.  While I am strong enough to press half bodyweight, I am restarting this program with the small 16kg kettlebell.  Slowly moving up the weights until I eventually reach my upper risk to reward which for me is likely around 48kg.  No rush and no fuss, taking my time and enjoying the process.  Not looking to impress only looking for intrinsic progress.  There will be days where I need to skip due to scheduling issues, that's fine.  All I do is take that day off and pick up when my schedule settles.  Your body doesn't know the difference between 7 and 8 days, don't let perfection be the enemy of progress.
  • Day 1 (L)
    • Light Presses
      • Superset
    • Chin Ups
    • Light Snatches
  • Day 2 (V) (Done 4kg Heavier than Press)
    • Turkish Get Up
  • Day 3 (M)
    • Medium Presses
      • Superset
    • Chin Ups
    • Medium Effort Swings
  • Day 4 (V) (Done 4kg Heavier than Press)
    • Turkish Get Up
  • Day 5 (O)
    • Off Day
  • Day 6 (H)
    • Hard Presses
      • Superset
    • Chin Ups
    • Hard Effort Swings
  • Day 7 (O)
    • Off Day
Some More Info :
  • Variety Days (Feel free to skip these if you are tired, have a scheduling constraint or you just 'aren't feeling it'.
    • 5(1) 4kg Heavier than Press Loaded Carry Cook Drill
      • This will allow you to get some loaded carries in while at the same time working all ranges of motion of the press : overhead, the rack and the suitcase carry.
      • Doing it with a heavier than your working weight will get your nervous system accustomed to the next weight.  Then when you eventually move up to this weight, you'll recognize it!
  • Warm-Up
    • Joint Circling
    • Toe Touch/Reach Overhead
    • Stick Dislocates
  • Grease the Groove Flexibility
    • Trifecta (20 Second Holds) (Various progressions and regressions)
      • Bridge
      • L-Sit
      • Twist
  • Pre-Bed Flexibility (1 to 3 Circuits except Bar Hang done Once at the End)
    • 90/90 Stretch
    • QL Straddle Stretch
    • Passive Bar Hang
  • Off Day
    • Don't do anything.
  • Between Sets
    • Walk Around and Shake it Out.  Don't just sit there!
    • Use expand your hand bands between ladders that aren't timed.
      • This will allow you to give your extensors some work while getting some active recovery.
      • Keep it intuitive and light, we aren't counting reps here.
  • My Approach to Swing and Snatches
    • In the book Pavel recommends to snatch 50-60% on Light Days.  Swing 70-80% on Medium Days.  Swing 100% on Heavy Days.  I use Simple and Sinister and the snatch test as my guide.
      • Light Days
        • Snatch about 50 to 60% if you went all out.
          • 5 Left/5 Right each Minute
      • Medium Days
        • Swing about 70 to 80% if you went all out.  Swing to a comfortable stop.
          • 8 Two Hand Swings each Minute 
      • Heavy Day
        • Swing 'Pedal to the Metal' and do as many you can in the allotted time. 
          • 10 Two Hand Swings each Minute.
    • You roll two dice for this and whatever the dice show is the total time of your pull session.
Rite of Passage Hypertrophy Bias
Once I complete a cycle of the Rite of Passage, I will repeat the cycle again with a hypertrophy bias.  Everything about the RoP stays the same except :
  • 1 Minute Rest between Ladders and Rungs
  • Chin Up weighed down with Press Sized Kettlebell
  • A Pre-Workout Glass of Whole Milk with Fruit
  • The expand your hand bands are omitted because everything is timed.
I think this will help me solidify my strength gains while giving me (God Willing) some hypertrophy along the way.  

Then when I hit my next cycle, my chin ups will feel extra light and I'll have a bit more muscle on my frame.
Conclusion and Summary
There you have it.  Let me know if you have any questions.

Wednesday, May 29, 2024

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

 

Convict Conditioning

New Blood

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 three books to the series plus a good log book and some other ancillary books if you want extra reading. It IS a complete system :

  1. Convict Conditioning

    1. Focuses on the big six calisthenic movements.

  2. 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.

  3. 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.

  4. Convict Conditioning Log Book
    1. This is a great book with awesome advice and training excerpts throughout. It also has some cool training plans which I may be using in the future.


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 New Blood

Enter the basic New Blood program from the original Convict Conditioning book. It involves using the basic four movements : push-ups, squats, leg raises and chin ups. It is recommended that you hammer these four movements hard until you complete step 6, then you can introduce dynamic handstands and bridging. Along with these four 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. Until I reach a basic proficiency in these movements I am omitting : explosive work, animal movements and neck bridging. I'll also be doing trifecta stretching sporadically throughout the day, before bed and when I have time or feel the need.


Things will get more complex when I earn by spending quality time on the basics.


New Blood with Mobility, Form and Warm-up Guidelines

  • Day 1

    • Push ups

    • Fingertip Push ups

    • Grip Work

    • Leg Raises

    • Calves

  • Day 2

    • Off

  • Day 3

    • Off

  • Day 4

    • Off

  • Day 5
    • Pull-Ups

    • Fingertip Push-Ups

    • Grip

    • Squats

    • Calves

  • 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'. If I'm not at work, I'm a recluse.
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) or Handstand Push-Up
    • 2 x 2
      • The One Arm probably isn't possible....
    • 1(10)
      • The Full Handstand Push-Up is achievable.
  • Finger Tip Push-Ups
    • 2(5) One Arm Fingertip Push-Ups
  • Grip
    • 1(1 min) One Arm Towel Hang
  • Calves
    • 4(50) Single Leg Calf Raises Off a Step (Straight Leg)
  • Power Push-Ups
    • The Superman Push-Up
Where I am Beginning

Here is where I'll be beginning :

  • Pushups
    • Incline Pushups (Step 2)
  • Leg Raises
    • Bent Leg Raise (Step 2)
  • Chin Ups
    • Horizontal Pull (Step 2)
  • Squats
    • Shoulderstand Squats (Step 1)
  • Fingertip Pushups
    • Kneeling Fingertip Pushups (Step 1)
  • Grip
    • Bar Hang (Step 2)
  • Calves
    • Bent Leg Calf Raises (Step 1)

Pre-Bed Mobility/Flexibility (Workout Day)

  • Trifecta Stretching (20 seconds)

    • Bridge
    • L-Sit
    • Twist
  • 5 Minute Squat Sit
  • Passive Bar Hanging

Pre-Bed Mobility/Flexibility (Off Day)
  • Joint Circles
  • Toe Touch/Reach Overhead
  • Stick Dislocates
  • Trifecta Stretching (20 seconds)
    • Bridge
    • L-SIt
    • Twist
  • 5 Minute Squat Sit
  • Passive Bar Hang

Convict Conditioning Warm-Up and Cool Down Guidelines

  • Before Anything

    • Joint Circles
    • Toe Touch/Reach Overhead
    • Stick Dislocates
  • Grip Work

    • Fingertip Pushups

      • Eagle Claws 2 x 10

    • “Forearms”

      • The Fingertip work pretty much gets you ready.

  • Calves

    • Perform after lower body work

  • Explosive Work

    • Joint Circles

    • 3 Minutes of Small Space Drills or Animal Movements

  • Cool Down
    • 3 Minute Slow Nasal Breathing while Sitting in Seiza. Eyes closed preferably and treat this
                      as a mindfulness exercise.

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
We will never forget you. While most of us have never met you or seen your face, your guidance and knowledge will echo through eternity. Every rep we do and strength we use, it is because of you.

Thank you.

2 - Fighter Pull Up Program 3rm and One Arm Push-Ups - 07/18/2024

  Day 2 - Fighter Pull Up Program 3rm and One Arm Push-Ups - 07/18/2024 Warm-Up Joint Circles Toe Touch/Reach Overhead Stick Dislocates Chin...