Restoring Youth and Function
Where Are the Explosive Exercises?
Program Progression
Diet and Nutrition
Mental Strength
By Adam Mundorf
Restoring Youth and Function
We are not made of bubble wrap and as my friend Ori Hofmekler says : "Not actively surviving, is passively dying." It's easy as we age to begin to overly coddle ourselves. One day we stopped jumping, climbing, playing, running and crawling. It happens slowly and then all at once. We must fight against this. This is my guide for myself and for others who listened to the naysayers.
Where Are the Explosive Exercises?
You may be reading this and think : "Adam, where are the explosive exercises?" Great question. Having grown up within the realm of the kettlebell universe, I've done my fair share of swings, snatches, cleans and jumping. I'm not a big believer in explosive exercises. I've listened to countless people who are older, still in good shape and move well. They all tell me the same thing, avoid explosive exercises. I've done probably millions of swings and snatches in my lifetime, I can't see the benefit anymore. Rapidly snapping/extending your joints and throwing around heavy weight is a recipe for issues long term.
I've listened to well meaning practitioners and teachers of S&C, worship ballistic exercise. These people are beat up. They have fake joints and arthritis and are in pain. They will try to rationalize how the years of swinging, hoisting and throwing around heavy weights has nothing to do with their immobility/pain.
It's hard to be wrong and it's even harder to admit it. Why would you listen to those who got it all wrong?
This comes with a caveat. Don't be afraid to play games and jump rope. If a game includes running, jumping and skipping : Do it! Have fun doing it! I am not against explosive movements in recreation but in exercise. That is the difference.
Personal Program Progression
I will list my personal distilled program approach here but the details will be in blogs following this one. This is my plan for the next decade or so. Frankly, however long it takes. All of these programs are my own creation with inspiration from various sources.
Kettlebell Slow Strength (Muscle Rejuvenation)
- Reach 5 x 1 32 kg Turkish Get Ups
Passage to Strength rotated with Passage to Muscle (Muscle Rejuvenation/Muscle Buildup)
Passage to Power (Muscle Buildup)
Kettlebell Slow Strength - Sinister (Muscle Buildup)
Barbell Training (Muscle Rejuvenation/Muscle Buildup)
Diet and Nutrition
You'll notice next to each program, there is Muscle Rejuvenation and Muscle Buildup. These require slightly different nutritional protocols. Muscle Rejuvenation requires lighter eating and more quality food while with muscle-build up we'll be eating out much more often in order to get the calories in.
- Muscle Rejuvenation
- Day-Time
- Water
- Zero Calorie Energy Drinks/Coffee
- Nighttime
- Salad
- Steamed Vegetables
- Protein Source
- Eggs (On Off Days from Work)
- Eating Out
- Muscle Buildup
- Day-Time
- Water
- Zero Calorie Energy Drinks/Coffee
- Cup of Fat Free Greek Yogurt with Fruit Mixed In
- Nighttime
- Salad
- Steamed Vegetables
- Protein Source
- Dessert
- You may have two large candy bars for dessert on muscle gain phases.
Grease the Groove and Grip Training
While we all gain grip strength through our normal weight lifting, I believe that we can make greater gains if we work our grip using Grease the Groove. I like captains of crush grippers for this work and expand your hand bands, both from ironmind. Do these grippers and bands while sitting and playing video games. You'll be shocked at how much strength you gain and how healthy your hands will feel. We aren't going for prs here but for cumulative and consistent practice to a 'comfortable stop'.
Mental Strength
Our bodies are as strong as our brains. I like to focus on a few key things for mental strength : humour, gratitude, positivity and forgiveness. We must maintain humour throughout our lives, especially about ourselves. How we sound, look and behave are all sources of humour. If you can't laugh at ourselves and any situation, you're in for a hell of a time on this Earth. The next step is gratitude. Be thankful for what you have, no matter how small. The fact you're reading this blog right now means you are blessed and lucky. Be thankful for the small things in life. Then we have positivity. Always look on the bright side of life, regardless of your situation. Maintain a positive energy about you. Then we have forgiveness. Forgive people before they have wronged you. This gives you unbridled strength. The power you have when you forgive, is unmeasurable and leads to a life of peace.
Thank you for reading.
