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Training Log (StrongFirst)

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 60 seconds for simplicity sakes and it will shorten the workout.

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.

Optimal Recovery - Optimal Results : Program Progression : Perfection Is the Enemy of Progress : Holidays : 10 Non-Negotiables

 

Optimal Recovery - Optimal Results

Program Progression

Perfection is the Enemy of Progress

10 Non-Negotiable's

By Adam Mundorf

Optimal Recovery - Optimal Results

We live in an under-recovered, under-rested and over stimulated society.  We live in an era where anxiety is common and restlessness is the norm.  It took me until writing this blog on why I can't stick to a program and why I am always jumping from thing to thing.  It's because I skimp on recovery and do programs that aren't compatible with my lifestyle.  I tend to look at the past too fondly without taking all factors into account.  My best results in physical training were my 18 through 20 years.  Now, looking back all I looked at was the exercise program I was performing and the results garnered from it.  There is more than meets the eye.....My stress was low.  My recovery was high.  I didn't have real world responsibilities.  I had low bills, no rent, a stable job (family provided), plenty of money and a predictable schedule.  I didn't have anything to worry about and thus my whole body recovery (mind, body and spirit) was on point.  I didn't know the reality of the adult world and thus had much higher expectations for my life.  The mind is a powerful and material thing.

This leads me to the conclusion that I need to reduce stress, relax and most importantly I need to piece together the puzzle of the relaxed adult.  Through this relaxation with the acute stress of exercise and nutrition, I will achieve optimal recovery with optimal results.

Program Progression

Match the program to the life, not your life to the program.  Most of us reading this blog workout to live, not live to workout.  Why would a metal worker, do the same program as an accountant?  They wouldn't and shouldn't.  If you read further down on this blog, there should be plans written up for the majority of these.  This leads me to my program progression :

1. Get Strong Transformation Challenge
1. Phase 4 Test
2. Rite of Passage
1. 1/2 Bodyweight Press
2. Secret Service Snatch Test
1. 24 kg/10 min/200 Reps
3. Return of the Kettlebell
1. Double 32 kg Long Cycle Clean and Jerk depending on Bodyweight
1. If you weigh 200 pounds, it'll be 20 reps.
2. Bodyweight Press with Double Kettlebells
4. Kettlebell Axe / Turkish Get Ups
1. 40 sets of 6 H2H Swings with 48 kg
2. Simple and Sinister Style Get Ups
5. Quick and the Dead rotated with Kettlebell Muscle 
1. Rotated in 12 week blocks until 32 kg is reached in Kettlebell Muscle
6. Time for Barbell Training with Quick and the Dead

Perfection is the Enemy of Progress

The issue with perfect plans and programs is that life can get in the way.  I repeat, do not restart, do not change course.  A change in direction only causes an illusion of progress.  Listen, we workout to live not live to workout.  For the record, feelings and tiredness are not excuses to skip a workout UNLESS they are the minimalist/auto-regulated but you'll be so in tune with your body by then.....I trust you.

So, your schedule may prevent you from getting a session in.  You may need to pull a later shift at work, get called in or have to be back at work in a short amount of time.  Just take that day off and pick up the next day where you left off.  No harm, no foul.  Your body doesn't know the difference between 7 or 8 days, that is a human construct because we need definitive starts and ends.

So, stay calm, stay consistent and stay the course.

Holidays

Nobody likes that person.  A person that can never take a day off and/or ruins family events by bringing their fitness/nutrition with them.  We are not professional athletes.  We are not providing a living with our fitness.  Sure, there are a couple people who do but chances are you aren't one of them and if you were, you wouldn't be reading this blog.  Take the day off and enjoy.  Now, this isn't to say start treating every minor holiday as a day off.  These are the holidays you should take off :

• New Years Eve
• New Years
• Thanksgiving
• Christmas Eve
• Christmas
• Easter
• 4th of July
• Birthday
• Abnormal stuff like eclipses, nuclear war, major world conflicts etc.

This gives you some sporadic days off and stops us from being neurotic about our training/nutrition.  Get take out, eat with family, go out with friends and have fun...... It's okay to go one day without vegetables, fruits, protein and whatever man.  In the grand scheme of things it's small potatoes.  I will say this though, try to avoid things that make you feel bad.  Only you can answer this : drugs, alcohol, sugar etc.

Get back to it the next day, with some vigor.

10 Non-Negotiables

"If it's important, do it everyday." - Dan Gable.

There are some things in life that we should be doing daily.  Things that regardless of our gym routine are necessary for a healthy, vital and strong body.  The following will be my list of 10 non-negotiable principles :

1. Stay Relaxed
2. Minimize Worry
3. Spend time on the floor
4. Warrior Diet
5. Spend Five Minutes Cleaning your Living Space before Bed
6. Nasal Breathe during the Day
7. Quality Sleep
8. Get your steps in.
1. If inactive occupation, track the steps.
2. If you have an active occupation, don't worry about it.
9. Find humor in everything
10. Be unquestionably yourself

This is my guide to optimal recovery and optimal results.  Anyone who follows this blog will know I tend to jump from thing to thing but this ends here.  I have a clear vision now and that is the vision of enjoying the journey free of worry.

I hope you enjoyed it.  Stay Strong.