Standing on the Shoulders of Giants : Why I Choose the Kettlebell as My Main Tool : My Next Decade in Physical Training : The Missing Programs : Health Training : Greasing the Groove : Simplicity Is King (Synopsis of a Decade)

 

Standing on the Shoulders of Giants

My Next Decade in Training

Simplicity is King (Synopsis of a Decade)

By Adam Mundorf

Standing on the Shoulders of Giants

Physical training has been a mainstay in my life for a decade now.  Throughout these years, I have gleaned so much information about longevity, strength, health and hypertrophy that my mind often wants to explode.  A person only has so much energy to expend and so much mental RAM to apply to their lives.  Luckily for us there are people that have paved the way for us.  We all have our gurus and people we look to for inspiration or information.  The ones that have influenced my life in the areas of strength and conditioning the most are :

1. Al Kavadlo
2. Danny Kavadlo
3. Coach Paul Wade 
4. Steve Maxwell
5. Pavel Tsatsouline
6. Dan John
7. Ori Hofmekler

I stand upon the shoulders of these giants.  I am at a pivotal point in my training life.  My financial life is handled.  My quest for a virtuous and spiritual life is sound.  The only thing to do now is preserve my human body.  This June I will be turning 30.  While 30 in the grand scheme of things is rather young and I have an extremely optimistic view on aging this is where the body becomes less forgiving and your peers begin to drop off.  People become lethargic, comfortable with societal obligations, marrying incompatible spouses who say let's be unhealthy together and just get too wrapped up in the material world.  They forget that health is wealth and balance is key.  I've spent the last decade on 'random acts of variety' but now I must focus.  I've spent the last decade jumping from program to program, from thing to thing, from coach to coach and each time I've gleaned something beneficial.  What follows is the culmination of the 'beaten path'.  This is the path forward that makes the most sense to me to take me from 30 to 40 years of age, quite possibly beyond.

Why I Choose the Kettlebell as my Main Tool

Nothing makes me feel as strong as when I'm lifting kettlebells on a regular basis.  I've worked physical jobs my whole life and kettlebells make everything feel easier.  Whether it's carrying a fireproof cabinet to a loading dock or carrying cases of drinks around a refrigerator, it's all easier when I'm lifting kettlebells.  I think that it has something to do with the tension/relaxation tempo of kettlebell quick lifts, breathing behind the shield during slower kettlebell movements and the shape of the implement.  The tension/relaxation tempo is remarkably similar to lifting heavy furniture or throwing furniture into a dumpster.  For breathing behind the shield, it mimics exactly how you need to brace when carrying a heavy cabinet upstairs or carrying tabletops to their proper location.  It's hard to explain if you've never done manual labor.  The shape of the kettlebell is very unique in the world of weights.  I view it in the same vein as what rings are to a straight pull up bar.  The shape of the kettlebell allows some freedom of movement that you wouldn't get with a barbell.

So for this reason I chose the kettlebell as my main tool of choice.  It's personal experience, transfer-ability and enjoyment that keeps me coming back.  All modalities are excellent : bodyweight, barbells and kettlebells done with intelligent programming will all get you to the same place.

My Next Decade in Physical Training

Luckily for us a few of the above gentlemen have written programs that are simple to follow but effective.  My ideal training progression will be like this :

1. Rite of Passage
1. 1/2 Bodyweight Press
2. Secret Service Snatch Test
1. 24 kg/10 min/200 Reps
2. Return of the Kettlebell
1. Bodyweight Press with Double Bells
2. Long Cycle Clean and Jerk with Double Bells Depending on Bodyweight
3. Kettlebell Axe / One Arm Push-Ups
1. 40 Sets of 6 H2H Swings with 48kg
2. Grease the Groove with One Arm Push-Ups
4. Quick and the Dead and Kettlebell Muscle Rotated in 12 Week Blocks
1. Rotate these until 32kg is reached in Kettlebell Muscle
5. Time for Barbell Training
1. Probably Reload or Power to the People etc.  Something StrongFirst related.
2. It's also possible I might rotate back to more minimalist routines etc.

Past this, I honestly don't really know.  There are many forks on the road.  We'll make a decision once we get there, we haven't even left the Prancing Pony Inn yet......

The Missing Programs

Having grown up in the kettlebell arena, there is an obsession with minimalism and auto-regulation.  There is an issue here, minimalism and auto-regulation must be earned through hard work.  I would much rather visit these auto-regulation programs after I get some notches in my belt on these tough but time proven programs.

Health Training

Now we covered the strength training section above there is another thing that I find is very important for longevity : health training.  I firmly believe in joint mobility and active flexibility.  All it takes is at most 10 minutes a day and healthy joints are yours.  This is my routine that I've gathered from numerous resources over the years : 

• Pre-Exercise Warm-Up
• Joint Circling
• Toe Touch/Reach Overhead
• Stick Dislocates
• Before Bed Stretching
• Trifecta (20 Second Holds)(Various Regressions/Progressions)
• Bridge
• L-Sit
• Twist
• 5 Minute Squat Hold
• Passive Bar Hang

It looks complicated and drawn out but it doesn't take more than 10 minutes,especially when you get into a natural flow.

Greasing the Groove

I also believe in working your grip strength using grippers and rubber bands to open your hand against.  Now, for sure if you're doing weight lifting and strength training, you're probably already getting plenty of grip work.  I just think that working your grip and your extensors is extremely simple to do when playing games, watching TV or just sitting and relaxing.

All you do is buy some captains of crush grippers, grab some hand rubber bands and squeeze/open them from time to time.  The key here is to not go too hard or heavy and keep it at a 'comfortable' stop.  Overtime your grip will improve and that pays dividends.

Simplicity is King (Synopsis of a Decade)

There has been a constant theme in my decade of 20 to 30 and that is 'simplicity is king'.  The majority of life's problems are simple to solve but many forget that simple never meant easy.  This following list is an inch wide but a mile deep.

• Physical
• Daily Mobility and Active Flexibility
• Strength Training
• Daily Intermittent Fasting or Under-Eating
• 10,000 Steps per Day
• Virtuous Living
• Avoid alcohol, drugs and tobacco
• Financial
• Budget
• Save
• Invest
• Mental
• If with a partner refrain from self pleasure and pornography.
• Find Humor in Absolutely Everything
• Live with the future in mind but not without being present.

Thank you for Reading,

Adam Mundorf