Operation 9th Floor : Path to Muscle and Might : Health Training : Grip Training : Nutrition : Conclusion

Operation 9th Floor

Path to Muscle and Might - Health Training - Grip Training - Nutrition - Conclusion

By Adam Mundorf

Path to Muscle and Might

Being a physically capable person is something that is vitally important to me and I've always been capable but inconsistent.  I've spent a lot of money and time getting access to strength coaches and people who have aged well.  This has come at the expense of my sanity, focus and commitment.  You see, when you don't know what you believe everything becomes an argument.  I kept on going back and forth from weights to calisthenics.  I kept on overthinking in my head about whether ballistic exercise is safe or not.  Listen, the best results I ever had was when I didn't worry, I just put the work in regardless of modality, technique or coach.  Do what you enjoy provided it's safe and progressive.

These are programs that I am familiar with but have never completed or haven't completed in many years.  This is a path forward that makes sense to me and it's pretty sustainable :

1. Rite of Passage and Rite of Passage Hypertrophy (Muscle Rejuvenation and 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.
2. 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..
3. 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.
4. 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.
5. Time for Barbell Training
1. Probably something StrongFirst related like Reload or Power to the People.  Kettlebells possibly will be included as an accessory.

There's my progression that will probably take a decade or so.  There will be blips along the way but the most important part is that we don't deviate because a change in direction only causes an illusion of progress.

Health Training

For the most part, I recommend people to follow strength training programs as written or very close too.  Don't change the basic framework of time tested programs but obviously some individuality comes into play.  Keep the goal but let's be honest there are many ways to skin a cat.  One place where these programs fall short is health training!  Health training focuses on things like joints, tendons, mobility and flexibility.  For sure, strength training can do all of the above but it pays dividends to tack on a small health program.

Enjoy!

• Pre-Workout Warm-Up (Including Off Day Active Flexibility)
• Joint Circling
• Toe Touch/Reach Overhead
• Stick Dislocates
• Post Workout Warm-Up
• 90/90 Stretch
• Cross Legged QL Stretch
• Hold onto a heavy kettlebell or stationary object with your non raised hand to anchor you.
• Passive Bar Hang
• Off Day Active Flexibility
• Trifecta (20 Second Holds)(Various Regressions/Progressions)
• Bridge
• L-Sit
• Twist
• 5 Minute Squat Hold
• Passive Bar Hang

Grip Training

I like hand grippers and expand your hand bands are really useful and easy to implement.  Just buy yourself a kit of grippers from IronMind and their hand expansion bands.  Keep your gripper and band near your desk or in your living room.  Choose a gripper and band that are a bit of a challenge but no where close to a max effort.  Close the grippers and use the bands casually throughout the day.  Overtime your grip and hand strength will improve with very little perceived effort on your part.

Nutrition

In the program progressions part of this blog, you will notice two different classifications of programs : Muscle Rejuvenation and Muscle Build-Up.  In all honesty, they could also be called 'fat loss' and 'hypertrophy'.  These two require different eating styles and approaches.  They are as follows : 

• Muscle Rejuvenation
• Day Time
• Water
• Zero Calorie Energy Drinks/Coffee
  Fruit
• Nighttime
• Salad
• Steamed Vegetables
• Protein Source
• 5 Days a Week (On Working Days)
• Eggs and Rice
• 2 Days a Week (On Days Off from Work)
• Eating Out
• Supplements
• Multivitamin
• Fish Oil
• Creatine
• Notes
• No other sugar other than from whole foods sources will be consumed.
• Muscle Build Up
• Day Time
• Water
• Zero Calorie Energy Drinks/Coffee
• Simple Protein Drink with Fruit
• Nighttime
• Salad
• Steamed Vegetables
• Protein Source
• 5 Days a Week (On Working Days)
• Eggs and Rice
• 2 Days a Week (On Days off of Work)
• Eating Out
• Supplements
• Multivitamin
• Fish Oil
• Creatine
• Notes
• You may have sugary snacks on Eating Out days.

Conclusion

I hope you enjoyed this blog.  This is my path forward for the next decade or so.  One thing to keep in mind is that perfection is the enemy of progress.  There will be days where your schedule does not permit you to get a session and that's fine.  Just pick up where you left off, the bells will still be there.