Strength Training : Nutrition : Steps : Conclusion

Strength Training Programs : Nutrition : Steps : Conclusion

By Adam Mundorf

Beginning on 11/27/2025

Strength Training Programs

1. Get Strong (Muscle Build-Up)
1. Goal
1. Phase 4 Test
2. Reasoning 
1. This will set a broad base of calisthenics strength without delving into gymnastics.
2. Simple and Sinister (Muscle Rejuvenation)
1. Goal
1. Timeless Simple
1. 100 One Arm Swings - 32kg
2. 10 Get Ups - 32 kg
2. Reasoning
1. This will build strength using the swing and get up.
3. Simple and Sinister (Muscle Build-Up)
1. Goal
1. Timed Simple
1. 5 Minutes - 100 One Arm Swings - 32kg
2. 10 MInutes - 10 Get Ups - 32kg
2. Reasoning
1. This will solidify your strength using the timed simple standard.
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 with 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 (Muscle Build-Up)
1. Goal
1. Timed Sinister
1. 5 Minutes - 100 One Arm Swings - 48kg
2. 10 MInutes - 10 Get Ups - 48kg
2. Reasoning
1. This will allow you to revisit your kettlebell foundation and reach the rare air of the sinister standard.  This standard is tough but will show mastery of the kettlebell fundamentals.
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.
2. I'd like to reach some good numbers in the big three : bench, squat and deadlift.
10. Time to Change Disciplines
1. I'd like to explore gymnastics, running, dancing and maybe even swimming!  I will delve into specialization like one modality program or one movement programs.

Nutrition

• Muscle Rejuvenation Eating Style
• Day-Time
• Water
• Zero Calorie Caffeine
• Nighttime
• Whey Protein Shake with Multivitamin, Fish Oil and Vitamin D+K
• This is either post workout or pre-dinner.
• Salad
• Steamed Vegetables
• Protein Source
• 5 Days a Week (Working Days)
• Eggs and Rice
• 2 Days a Week (Days Off From Work)
• Whole Wheat Sandwiches 
• Casein Shake
• Muscle Build-Up Eating Style

• Day-Time
• Water
• Zero Calorie Caffeine
• Nighttime
• Whey Protein Shake with Multivitamin, Fish Oil and Vitamin D+K
• This is either post workout or pre-dinner.
• Salad
• Steamed Vegetables
• Protein Source
• 5 Days a Week 
• Eating Out
• 2 Days a Week (On Off Days)
• Eggs and Rice
• Casein Shake

Steps

I believe getting at least 10,000 steps per day is a good benchmark of activity to get for each day.  It allows you to not sit for too long and to get some movement throughout the day.  

Conclusion

When it comes to physical training there are almost unlimited ways to progress or schedule.  This is the way forward that makes sense to me.