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 : Nutrition Protocol : Steps

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.

This comes with a caveat, the only time to skip a session is if you simply don't have time.  Being tired or lacking motivation is never an excuse.

Also, make sure to skip your routine on major holidays and events.  Don't be that guy that brings his Tupperware to a family gathering.  Just enjoy the day, eat that slice of cake and carry on the next.  Life is short.

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 Transformation Challenge (Muscle Rejuvenation)
1. Goal
1. Phase 4 Test
2. Reasoning
1. This will set a broad base of calisthenic strength without delving into gymnastics.  If you haven't mastered your bodyweight, what business do you have moving weight?
2. Simple and Sinister 2.0 : Timeless Simple (Muscle Rejuvenation)
1. Goal
1. 10(10) 32 kg One Arm Swings
2. 5(1) 32kg Turkish Get Ups
2. Reasoning
1. This will set a broad foundation of the kettlebell basics.  You will reach a great proficiency with the goblet squat, swing and get up.
3. Simple and Sinister 2.0 : Timed Simple (Muscle Build-Up)
1. Goal
1. 10(10) 32kg One Arm Swings in 5 Minutes
1. 1 Minute Rest
2. 5(1) 32kg Get Up in 10 Minutes
2. Reasoning
1. This will solidify your foundation of the kettlebell basics using timed testing.  You will reach a fantastic proficiency with the goblet squat, swing and get up.
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 : Timed Sinister (Muscle Build-Up)
1. Goal
1. 10(10) 48kg One Arm Swings in 5 Minutes
1. 1 Minute Rest
2. 5(1) 48kg Get Up in 10 Minutes
2. Reasoning
1. This will allow you to revisit your kettlebell foundation and reach a much higher peak.  This will give you perfect proficiency in the goblet squat, swing and get up.
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.
10. Time to Change Disciplines
1. I'd like to explore gymnastics, running, dancing and maybe even swimming!  There are many paths forward from here.

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
• Nighttime
• Whey Protein Shake with Multivitamin, Fish Oil and Vitamin D+K
• Salad
• Steamed Vegetables
• Protein Source
• 4 Days a Week (Monday/Wednesday/Friday/Sunday)
• Eggs and Rice
• 3 Days a Week (Tuesday/Thursday/Saturday)
• Eating Out
• 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
• Salad
• Steamed Vegetables
• Protein Source
• 4 Days a Week (Monday/Wednesday/Friday/Sunday)
• Eating Out
• 3 Days a Week (Tuesday/Thursday/Saturday)
• Whole Wheat Sandwiches
• Casein Shake

Steps

Regardless of the program you follow, I believe it is essential to get at least 10,000 steps per day.  This keeps you moving and breaks up sitting if you do that often.  I like to take frequent breaks when watching YouTube or playing video games.  It really does add-up over the course of a day. 

Thank you for reading!