Coming Back to Center : Program Progression : Nutrition : Steps : Conclusion

 

Coming Back to Center

Program Progression : Nutrition : Steps : Conclusion

By Adam Mundorf

Coming Back to Center

I've spent the last few months following a stringent weight lifting program using kettlebells, eating more protein and being exhausted.  I realize that this is now a mistake.  I work a far too active job to be working out in the way described and I'm not even a huge believer in the approach I was using.  I will say that it is the longest I've stuck to a routine in quite a while.  It's time to come back to center and focus on a much more holistic approach based on health.

Program Progression

When it comes to programs, I take inspiration from many sources but always abide by progressive overload, joint health, active flexibility and controlled cadence movements.  Having essentially grown up within the kettlebell universe, explosive exercise is worshipped as a God.  I'm really not a huge believer in explosive exercise.  It's not that it doesn't work, it's just that one wrong misstep and you're severely injured.  It's incredibly easy to throw out your back, yank a joint and/or over extend your body when throwing around weight.....yes even when using proper form.  In my line of thinking, the human body was never supposed to jump or throw or explode all that much.  Plus, I've seen so many beat up people who decry their younger focus on swings, snatches and Olympic weightlifting......they wish they focused on smoother and controlled movements.  Anywho, here's my program approach with warm-up guidelines and active flexibility guidelines :

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Active Flexibility (Done on Dedicated Off Days)
• Trifecta (20 Second Holds)(Various Regressions/Progressions)
• Bridge
• L-Sit
• Twist
• 5 Minute Squat Hold
• Passive Bar Hang
• Program Progression
• Kettlebell Slow Strength - Simple (Rejuvenation)
• Reach 5(1) 32kg Turkish Get Up
• Reach 2(20) 32kg Deadlifts
• Passage to Strength rotated with Passage to Muscle (Rejuvenation and Hypertrophy)
• Reach a Comfortable 48kg Press
• Reach 2(20) 48kg Deadlift
• Passage to Power (Hypertrophy)
• Reach a bodyweight press with double bells
• Reach 2(20) Bodyweight Deadlift with Double Bells
• Kettlebell Slow Strength - Sinister (Hypertrophy)
• Reach 5(1) 48kg Turkish Get Up
• Reach 2(20) 48kg Deadlift
• Barbell Training (Rejuvenation and Hypertrophy)
• I'd like to reach some decent numbers in the deadlift, zercher squat and bench press.

Nutrition

To many people nutrition is like a religion.  If there's one aspect of physical culture I would want people to think for themselves, it'd be nutrition.  Much of my nutritional philosophy is based on the Warrior Diet by Ori Hofmekler.  It involves eating light or nothing during the day and eating a large comprehensive meal at night.  There is some nuance here but the whole point of this philosophy is based on history and the nervous systems of the human body.  Think of yourself as an ancient soldier or somebody with a very physical job : eating a large and heavy meal would slow you down or you're simply so busy there is no time to sit down and eat.  You would rather eat lightly or just work until sundown until you can finally be at rest.  The day's battles are won and you get to enjoy a large meal in a leisurely environment without having to shovel it in or have that digestion energy being redirected from your daily tasks.  On the nervous system aspect : Your sympathetic nervous system is your fight or flight nervous system.  It is activated through light and lack of food.  Your parasympathetic nervous system is your rest and recovery nervous system.  It is activated through lack of light and large amounts of food.  We've all eaten a big meal at noon and felt exhausted/unwilling to go back to the day's affairs.  I think that is a point in this eating style's corner.  Now for MY exact protocol (yours can and will be different.)

• Muscle Rejuvenation
• Day-Time
• Water
• Zero Calorie Energy Drinks/Caffeine
• 3 Fruits on Working Days
• Before Dinner or Post Workout
• Whey Protein with Fruit, 5g of Creatine, Multivitamin, Fish Oil and Vitamin D+K
• Fruit
• Nighttime
• Salad
• Steamed Vegetables
• Protein Source
• Eggs with Rice/Pistachios (5 Days a Week)
• Rice and Pistachios are alternated.
• Eating Out (Days Before Days Off)
• Muscle Hypertrophy
• Day-Time
• Water
• Zero Calorie Energy Drinks
• 3 Fruits with a Cup of Greek Yogurt on Working Days
• Before Dinner or Post Workout
• Whey Protein with Fruit, 5g of Creatine, Multivitamin, Fish Oil and Vitamin D+K
• Fruit
• Nighttime
• Salad
• Steamed Vegetables
• Protein Source
• Eggs with Rice/Pistachios (5 Days a Week)
• Rice and Pistachios are alternated.
• Eating Out (Days Before Days Off)

Steps

I'm a fan of getting at least 10,000 steps per day.  This helps because we can really hamper our mobility and flexibility by sitting all day!  I think 10,000 is a nice round number that can be pretty achievable for most but the point is that you break up all that sitting and spend some time wandering around.

Conclusion

I hope you enjoyed this blog and the ones after this one. Any questions just message me on social media.  I use my real name everywhere and am always available to talk about training and philosophy.