What I Know to be True
Joint Mobility/Active Flexibility/Programs
Conclusion
By Adam Mundorf
What I Know to be True
I've been training and reading about physical culture for well over 10 years now. I've learned a lot about weight lifting, calisthenics, joint health, flexibility and longevity. In the modern age, we are often taught not to trust our own intuition when it comes to life's situations. We all remember a time when, someone (oftentimes a loved one) would fill your head with negativity and/or doubt in your own actions. Deep down in your heart, you know you are right but intrusive and unwarranted advice leads us in the wrong direction. I've spent a lot of money, time and effort learning from the best in the business about physical culture. Specifically, I've tried learning from those who are senior citizens and still live well. The following list will be my best way of distilling the lessons I've learned.
- Joint mobility is of utmost importance and is simple to maintain for life.
- Active flexibility rules and passive flexibility drools.
- The modality of exercise you choose doesn't matter. What you enjoy is what pays dividends.
- There are no magic exercises. Do what you enjoy.
- There are no magic programs. Do what you enjoy provided it's safe, consistent and progressive.
- Use chalk whenever possible while working out.
- Walking is key. Aim to get plenty of movement each day. I like using 10,000 steps as an easy metric.
- Use mobility snacks throughout the day. Touch your toes, joint circles etc.
- 20 to 30 year olds (myself included) don't know shit about aging well. Learn from those who have crossed over to the other side.
- There is a wide range of normal for body composition. Being a little bit chubby and being a bit underweight is fine. Obsessing over six pack abs or obsessing about having a bit of a belly, will do your health more harm than the composition ever will.
- Nutrition is a very personal thing. Choose something that makes sense to you and makes you feel great.
- Mental stress does your health great harm. Do what you can to minimize mental strife and maintain your sense of calm. Relax!
Joint Mobility and Active Flexibility Routine
Many things in life are vastly more simple than people give them credit for. Two of those things are joint mobility and flexibility. Below I will list my simple approach to joint mobility and active flexibility. It may appear to be a lot but honestly, it shouldn't take more than 10 to 15 minutes of your time and oftentimes even less.
- Joint Mobility (Oftentimes a Warm-Up)
- Qi Gong Hip Circles
- Head Nods and Looks
- Arm Circles
- Shoulder Circles
- Elbow Circles
- Wrist Circles
- Hula Hoops
- Knee Circles (raised leg)
- Ankle Circles
- Toe Touch/Reach Overhead
- Stick Dislocates
- Active Flexibility (Oftentimes a Post Workout Routine)
- Trifecta (20 second Holds) (Various Regressions/Progressions)
- Bridge
- L-Sit
- Twist
- 5 Minute Squat Hold
- Passive Bar Hang
- Other things to Keep in Mind
- Don't be afraid to get on the floor and roll around.
- Don't be afraid to climb that tree or play on those monkey bars.
- A key to mobility and active flexibility for life is play.
There you have it. This really really covers all of your body and is laughably simple to perform once you do it a few times. If you do this for the rest of your life, you will never be stiff again (probably).
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 - Simple
Reach 5 x 1 32 kg in the turkish get up
Reach 2 x 20 32 kg in the Deadlift
Passage to Strength rotated with Path to Muscle
Reach a comfortable half bodyweight press (48kg)
Reach 2 x 20 48 kg in the Deadlift
Passage to Power
Reach a bodyweight press with double bells
Reach 2 x 20 Double 48 kg in the Deadlift
Kettlebell Slow Strength - Sinister
Reach 5 x 1 48 kg in the turkish get up
Reach 2 x 20 48 kg in the Deadlift
Quick and the Dead rotated with Kettlebell Muscle
Rotate quick and the dead with kettlebell muscle until 32 kg is reached in Kettlebell Muscle
Barbell Training
Not Sure
Conclusion
Thank you so much for reading this post, it really means a lot. In the following blogs I will be logging my workouts, health numbers (I'm fat as fuck right now) and routines. I will upload progress pictures but tbh I'm a bit embarrassed of my current state.
As always, I'm here for all questions and will always answer provided I am still alive.
