Off - 16kg Rite of Passage - 08/25/2026

 Off - 16kg Rite of Passage - 08/25/2026

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

 

Operation 9th Floor

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

By Adam Mundorf

Path to Muscle and Might (Beginning on 08/25/26)

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 rotated with RKC Ladders (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 give you strength in the press, chin up, swing and snatch.
2. Armor Building Formula (Muscle Build-Up)
1. Goal
1. Finish 30 rounds of Armor Building Complex in 30 Minutes (EMOM) with Double 32kgs
2. Complete 100 Reps of the double 32kg military press in one workout.
2. Reasoning
1. This will build upon your Rite of Passage foundation using a classic approach by Dan John. The goal of this program is to gain muscle through the double military press, front squat and cleans.
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. 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.
5. Quick and the Dead Rotated with Kettlebell Muscle 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.
6. 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
• Joint Circling
• Toe Touch/Reach Overhead
• Stick Dislocates
• Post Workout Flexibility
• 90/90 Stretch
• QL Straddle Stretch
• Hang onto a strap attached to a stationary object if you need it.
• Passive Bar Hang
• Grease the Groove with Grippers and Bands
• Use some grippers while you relax and work your hand extensors through bands.  We aren't looking for PRs here but just something to stimulate the hands.
• There's nothing structured about this but is meant for some simple activity.
• 10,000 Steps per Day (If you have an active job, ignore this recommendation)

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
• Nighttime
• Whey Protein Shake with Fruit, 5g Creatine, Multivitamin, Vitamin D+K, Fish Oil, Probiotic and Magnesium
• Salad
• Steamed Vegetables
• Protein Source
• 4 Days a Week
• Eggs and Rice/Nuts Alternated
• 2 Days a Week
• Pizza
• 1 Days a Week
• Eating Out
• Muscle Build Up
• Day Time
• Water
• Zero Calorie Energy Drinks/Coffee
• 3 x Protein Drinks (On Working Days)
• Nighttime
• Whey Protein Shake with Fruit, 5g Creatine, Multivitamin, Vitamin D+K, Fish Oil, Probiotic and Magnesium
• Salad
• Steamed Vegetables
• Protein Source
• 4 Days a Week
• Eggs and Rice/Nuts Alternated
• 2 Days a Week
• Pizza
• 1 Days a Week
• Eating Out

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 and bar will still be there.

Off - Get Strong Phase 1/Week 2/Day 3 - 08/19/2026

     Off - Get Strong Phase 1/Week 2/Day 3 - 08/19/2026

• Warm-Up (30 Seconds Each)
• Wrist Roll
• Toe Touch/Reach Overhead
• Downward/Updog Switch
• Hollow Body Hold
• Plank
• 5 Minute Squat Hold

Workout - Get Strong Phase 1/Week 2/Day 2 - 08/18/2026

 Workout - Get Strong Phase 1/Week 2/Day 2 - 08/18/2026

• Warm-Up (30 Seconds Each)
• Wrist Roll
• Toe Touch/Reach Overhead
• Downward/Updog Switch
• Hollow Body Hold
• Plank
• Workout (90 Seconds Rest Between Sets and Exercises)
• Hands Elevated Push-Ups
• 3(8)
• Flex Hang
• 3(10 sec)
• Active Hang
• 3(20 sec)
• Lying Knee Tuck
• 3(10)
• Assisted Squat
• 3(12)
• Hip Bridge
• 3(12)

Off - Get Strong Phase 1/Week 2/Day 1 - 08/17/2026

    Off - Get Strong Phase 1/Week 2/Day 1 - 08/17/2026

• Warm-Up (30 Seconds Each)
• Wrist Roll
• Toe Touch/Reach Overhead
• Downward/Updog Switch
• Hollow Body Hold
• Plank
• 5 Minute Squat Hold

Workout - Get Strong Phase 1/Week 1/Day 7 - 08/16/2026

Workout - Get Strong Phase 1/Week 1/Day 7 - 08/16/2026

• Warm-Up (30 Seconds Each)
• Wrist Roll
• Toe Touch/Reach Overhead
• Downward/Updog Switch
• Hollow Body Hold
• Plank
• Workout (90 Seconds Rest Between Sets and Exercises)
• Hands Elevated Push-Ups
• 3(6)
• Flex Hang
• 3(5 sec)
• Active Hang
• 3(10 sec)
• Lying Knee Tuck
• 3(8)
• Assisted Squat
• 3(10)
• Hip Bridge
• 3(10)

Off - Get Strong Phase 1/Week 1/Day 6 - 08/15/2026

   Off - Get Strong Phase 1/Week 1/Day 6 - 08/15/2026

• Warm-Up (30 Seconds Each)
• Wrist Roll
• Toe Touch/Reach Overhead
• Downward/Updog Switch
• Hollow Body Hold
• Plank
• 5 Minute Squat Hold

Off - Get Strong Phase 1/Week 1/Day 5 - 08/14/2026

  Off - Get Strong Phase 1/Week 1/Day 5 - 08/14/2026

• Warm-Up (30 Seconds Each)
• Wrist Roll
• Toe Touch/Reach Overhead
• Downward/Updog Switch
• Hollow Body Hold
• Plank
• 5 Minute Squat Hold

Off - Get Strong Phase 1/Week 1/Day 4 - 08/13/2026

 Off - Get Strong Phase 1/Week 1/Day 4 - 08/13/2026

• Warm-Up (30 Seconds Each)
• Wrist Roll
• Toe Touch/Reach Overhead
• Downward/Updog Switch
• Hollow Body Hold
• Plank
• 5 Minute Squat Hold

Workout - Get Strong Phase 1/Week 1/Day 3 - 08/12/2026

Workout - Get Strong Phase 1/Week 1/Day 3 - 08/12/2026

• Warm-Up (30 Seconds Each)
• Wrist Roll
• Toe Touch/Reach Overhead
• Downward/Updog Switch
• Hollow Body Hold
• Plank
• Workout (90 Seconds Rest Between Sets and Exercises)
• Hands Elevated Push-Ups
• 3(6)
• Flex Hang
• 3(5 sec)
• Active Hang
• 3(10 sec)
• Lying Knee Tuck
• 3(8)
• Assisted Squat
• 3(10)
• Hip Bridge
• 3(10)

Off - Get Strong Phase 1/Week 1/Day 2 - 08/11/2026

Off - Get Strong Phase 1/Week 1/Day 2 - 08/11/2026

• Warm-Up (30 Seconds Each)
• Wrist Roll
• Toe Touch/Reach Overhead
• Downward/Updog Switch
• Hollow Body Hold
• Plank
• 5 Minute Squat Hold