Off - Get Strong Phase 1/Week 1/Day 4 - 11/05/2025

 Off - Get Strong Phase 1/Week 1/Day 4 - 11/05/2025

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

Workout - Get Strong Phase 1/Week 1/Day 3 - 11/04/2025

Workout - Get Strong Phase 1/Week 1/Day 3 - 11/04/2025

• Warm-Up (30 Seconds Each)
• Wrist Roll
• Toe Touch/Reach Overhead
• Down/Updog Switch
• Hollow Body
• Plank
• Workout (90 Seconds 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 - 11/03/2025

Off - Get Strong Phase 1/Week 1/Day 2 - 11/03/2025

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

Workout - Get Strong Phase 1/Week 1/Day 1 - 11/02/2025

 Workout - Get Strong Phase 1/Week 1/Day 1 - 11/02/2025

• Warm-Up (30 Seconds Each)
• Wrist Roll
• Toe Touch/Reach Overhead
• Down/Updog Switch
• Hollow Body
• Plank
• Workout (90 Seconds 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)

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

All of my off days will look like this :

• Get Strong Warm-Up
• 5 Minute Squat Hold

In the book you get the option between 60 and 90 seconds. I chose 90 seconds because if a program gives me an option of more rest I'd be foolish not to take it.

I spoke with Al Kavadlo a while back about this : Use chalk. Take the environmental factors out of the equation.

So, as you see the workout days are just simply spent doing the program. 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. So I choose to do the Get Strong Warm-Up followed by a squat hold. In the book, the Kavadlo Bros recommend spending time in the squat everyday to help with mobility, flexibility and strength. I consider the workout to be my squatting for the day and on off days, I hold a squat for five minutes since I'm not working out.

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. 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.

Now, this comes with a caveat. The only reason to skip a session in this program is due to time constraints, never fatigue or lack of enthusiasm. This is called a transformation program for a reason, time to man the fuck up.

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.

Choose One Thing and Good Luck : Perfection is the Enemy of Progress : Program Progression : Nutritional Protocol : Steps

  

Choose One Thing and Good Luck

Perfection is the Enemy of Progress

Program Progression

Nutritional Protocol

By Adam Mundorf

Choose One Thing and Good Luck

This was an email I received from an elite level strength coach who I corresponded with.  This advice is extremely apt and wise. Sometimes, the less I knew it seemed the better off I was.  Choose one book/program, make no alterations or substitutions.  Life is peaceful this way because you don't have anything to think about.  All you do is follow the program to a T.

Choose One Thing!

Perfection is the Enemy of Progress

Being an adult means life can sometimes be unpredictable.  We have unreasonably long days (especially in my profession), things come up and sometimes you just can't get your session in!  Do not change course!  A change in course only causes an illusion of progress.

If you don't have time due to work or true societal obligations, just skip that day and pick up where you left off the following day.

Don't let perfection be the enemy of progress.  Do not give up.

Program Progression

This is the path forward that makes the most sense to me, these programs are tried and tested with concrete goals to achieve.  

1. Get Strong (Muscle Build-Up)
1. Goal
1. Phase 4 Test
2. Reasoning
1. This will give you a broad foundation of calisthenics strength without delving into gymnastics. Bodyweight training is the foundation of physical excellence.
2. Simple and Sinister 2.0 (Muscle Rejuvenation)
1. Goal
1. Timeless Simple
2. Reasoning
1. This will let you set a foundation of kettlebell training using the goblet squat, swing and get up.
3. Simple and Sinister 2.0 (Muscle Build-Up)
1. Goal
1. Timed Simple
1. 5 Minutes - 100 Swings - 32kg
2. 10 Minutes - 10 Get Ups - 32kg
2. Reasoning
1. This will solidify your foundation of kettlebell training using
4. Rite of Passage (Muscle Build-Up)
1. Goal
1. 1/2 Bodyweight Press
2. 200 Snatches in 10 Minutes with 24kg
2. Reasoning
1. This will build upon your kettlebell foundation and build more strength through the press, chin up, swing and snatch.
5. 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..
6. Simple and Sinister 2.0 (Muscle Build-Up)
1. Goal
1. Timed Sinister
1. 5 Minutes - 100 Swings - 48kg
2. 10 Minutes - 10 Get Ups - 48kg
2. Reasoning
1. This will allow you to become reacquainted with your Simple and Sinister program.  You will work up to a timed 48kg swing and get up which will leave you little to be desired.
7. 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.
8. Quick and the Dead with Kettlebell Muscle Rotated 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.
9. Time for Barbell Training
1. Probably something StrongFirst related like Reload or Power to the People.  Kettlebells possibly will be included as an accessory.

Nutritional Protocol

As you can see above there are two separate program classifications : muscle rejuvenation and muscle build-up.  These both require different kinds of eating styles.  I deploy an eating style that has much inspiration from Ori Hofmekler who wrote the Warrior Diet and a few other great books on intermittent fasting.  He is the godfather of intermittent fasting and brought it to prominence in the early 2000s.  In a nutshell it looks like this : Eat lightly during the day or not at all and eat heavier at night when the days battles are done.  This looks different depending on your job, lifestyle and current situation.  It's highly flexible, intuitive and simple to adhere too.

Muscle Rejuvenation Eating Style

• Day-Time
• Water
• Zero Calorie Caffeine
• Fruits
• Nighttime
• Post Workout OR Pre-Dinner
• Whey Protein Shake with Creatine
• Multivitamin, Fish Oil, Vitamin D+K
• Salad
• Steamed Vegetables
• Protein Source
• 3 Days a Week
• Eggs and Rice
• 2 Days a Week (Days Off)
• Whole Wheat Sandwiches
• 2 Days a Week (On Days before Days Off from Work)
• Eating Out
• Dessert
• Casein Pudding

Muscle Build-Up Eating Style

• Day-Time
• Water
• Zero Calorie Caffeine
• Nighttime
• Post Workout OR Pre-Dinner
• Whey Protein Shake with Creatine
• Multivitamin, Fish Oil, Vitamin D+K
• Salad
• Steamed Vegetables
• Protein Source
• 3 Days a Week
• Eating Out
• 2 Days a Week (Days Off)
• Eggs
• 2 Days a Week (On Days before Days Off from Work)
• Whole Wheat Sandwiches
• Dessert
• Casein Pudding

Steps

Regardless of the exercise program, I find getting 10,000 steps per day to be non-negotiable.  Make sure you walk and get some movement in!

Thank you for reading!

5 - Convict Conditioning - Push-Ups/Horizontal Pulls/Fingertips/Grip/Animal Movements - 10/29/2025

5 - Convict Conditioning - Push-Ups/Horizontal Pulls/Fingertips/Grip/Animal Movements - 10/29/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Push-Ups
• Incline Push-Ups
• 1(10)
• Next Session
• 1(20)
• Horizontal Pulls
• Sternum Height
• 1(10)
• Next Session
• 1(12)
• Fingertip Push-Ups
• Wall Fingertip Push-Ups
• 2(5)
• Next Session 
• Kneeling Fingertip Push-Ups
• 2(5)
• Grip
• Bar Hang
• 1(30 sec)
• Next Session 
• 1(50 sec)
• Animal Movements
• Various

4 - Convict Conditioning - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 10/28/2025

3 - Convict Conditioning - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 10/28/2025

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

3 - Convict Conditioning - Bridge/Leg Raises/Squats/Animal Movements - 10/27/2025

3 - Convict Conditioning - Bridge/Leg Raises/Squats/Animal Movements - 10/27/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Bridge
• Short Bridge
• 1(10)
• Next Session
• 1(25)
• Leg Raises
• Flat Knee Raise
• 1(10)
• Next Session 
• 1(20)
• Squats
• Shoulderstand Squats
• 1(10)
• Next Session 
• 1(15)
• Animal Movements
• Various

2 - Convict Conditioning - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 10/26/2025

2 - Convict Conditioning - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 10/26/2025

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

1 - Convict Conditioning - Pull-Ups/Fingertips/Grip/Handstands/Animal Movements - 10/25/2025

 1 - Convict Conditioning - Pull-Ups/Fingertips/Grip/Handstands/Animal Movements - 10/25/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Pull-Ups
• Vertical Pulls
• 1(10)
• Next Session
• 1(20)
• Fingertip Push-Ups
• Wall Fingertip Push-Ups
• 2(5)
• Next Session 
• No Change
• Grip
• Bar Hang
• 1(10 sec)
• Next Session 
• 1(30 sec)
• Handstands
• Wall Handstand
• 1(30 sec)
• Next Session
• 1(40 sec)
• Animal Movements
• Various