2 - Fighter Pull-Up Plan 3rm - 11/18/2024

 2 - 3rm Fighter Pull-Up Plan - 11/18/2024

• 3,2,1,1

Notes

• Chalk

1 - Fighter Pull-Up Plan 3rm - 11/17/2024

1 - 3rm Fighter Pull-Up Plan - 11/17/2024

• 3,2,1,1

Notes

• Chalk

The Fighter Pull-Up Plan

The Fighter Pull-Up Plan

By Adam Mundorf

The Fighter Pull-Up Plan

The Fighter Pull-Up Plan is a fantastic plan by an unknown Russian author but popularized by Pavel Tsatsouline.  It allows you to gradually build up reps in the pull-up without even really realizing it.  I love doing pull ups so I'll enjoy this a lot.  The exact rep scheme is kind of a lot to post on here so I'll skip that for now but if you want to learn more here's the link : The Figher Pullup Program Revisited .  I eventually want to reach a 1/2 Bodyweight chin up.

Chalk

I recommend you use chalk for this program.  It takes all of the environmental factors out of it and allows you just to focus on getting your chin over the bar.

Thank you for Reading.

The Art of Gratitude : Building a Body Worthy of Heaven Itself : Program Progression : Avoid Neuroticism and Perfection : My 10 Commandments to Health and Strength : Conclusion

The Art of Gratitude

Building a Body Worthy of Heaven Itself

My Plan for 30 to 40 Years Old

By Adam Mundorf

The Art of Gratitude

Thank you.  Thank you.  Thank you.  This is the daily affirmation that my friend and mentor Steve Maxwell taught me to say.  Gratitude for the simple pleasures is the key to enjoying and living a fulfilled life.  One of these simple pleasures (if you're lucky) is being born with an able and healthy body.  It may very well be the ultimate of simple pleasures because through a healthy body, you can be of service to others and your community.  It's the ultimate way of giving back and building a body worthy of Heaven Itself.  This is pretty much my guide to building a healthy body and is a decade worth of experimentation with some of the most accomplished physical culture practitioners on Earth.

Will my opinion change?  It could but I doubt it and this is why.

The people I've learned from are older, wiser and have been there/done that.  They've experienced aging, life, stress and struggles that can only be learned through experience.  A 20 or 30 something year old can say whatever they want from their personal experiences but it takes time to make things crystal clear.

Building a Body Worth of Heaven Itself

The Physical Body

Our body is resilient and flexible until it's not.  It can deal with decades of abuse until something just snaps.  Being born with a health body and abusing it is a disservice to God.  There are many people whether through acts of God or war, wish they could have the opportunity to have a healthy body again.  In the following paragraphs, I will teach you how.  These aren't my ideas, they were passed down to me by mentors like Steve Maxwell, Dan John and Ori Hofmekler.

Muscles - Joints - Tendons - Cardio

Joints and Tendons : The Strength Conundrum

For longevity, I believe the most important thing is joint health and tendon health.  Being able to move fluidly and smoothly through space without pain should be a priority.  Most people really don't need to be all that strong.  Past a certain point, I believe reaching for strength becomes a detriment.  Unless you're someone who makes a living by lifting weights, moving from a 400lb deadlift to a 500lb deadlift won't improve your quality of life.  The higher you move up the strength scale, the more it becomes not worth it.  Speaking of weights, are they even necessary?

Exercise Modality for Longevity

Weights are not required to have a healthy and long life but a form of resistance certainly is.  Resistance can be weights, bodyweight or anything that stresses your muscles, your body cannot tell the difference.  Honestly, it doesn't matter what modality you choose but I do believe your bodyweight is the best modality to start out.  Too many people dismiss bodyweight training as too easy or not effective because it's actually more difficult than weight training.  Bodyweight training really magnifies weaknesses and imbalances.  If you progress to very advance forms of bodyweight training, you'll be as strong as you ever need to be.  Imagine if you could master the following exercises : One Armed Push Ups, Pistol Squats, One Arm Chin Ups, Strict Hanging Leg Raises, Handstand Pushups, Stand to Stand Bridges, One Arm Fingertip Pushups, Doubled Over Towel Hangs with One Arm, One Legged Calf Raises off Steps and Neck Bridges.  You'd be practically inhuman in terms of strength, mobility and flexibility.

Listen, there is nothing wrong with weights.  It's just that all the older people I speak to wish they spent more time mastering their bodyweight first.  Setting that broad and unwavering foundation of body awareness that transfers to all other skills, including weight lifting.  It is well known that calisthenics/gymnastics transfers to other sports/activities while in most cases it does not go the other way.

Rep Speed and Tempo for Longevity

I've come to the conclusion that the bulk of one's training should be done with a slow, deliberate and purposeful cadence.  Especially when performed with joint longevity in mind.  Going slow and keeping complete control of a movement allows our to master a movement while at the same time sparing your joints and building time under tension.  This doesn't mean that explosive don't have a place but there is a risk in explosive movements.  The quality of repetitions will always overrule the number of repetitions.

Keeping your Joints Healthy for Life

If there is one area of health and fitness that doesn't get enough respect, it's joint and tendon health. If your joints are sore and hurting, your quality of life will suffer.  Most joint problems stem from inactivity and not overuse.  Luckily, avoiding joint and tendon problems are easy, if you follow these simple steps : Choose your exercises carefully, Perform mobility drills daily, Move frequently throughout the day and spend time on the floor.

Cardio for Longevity

Cardio for longevity is different than conventional cardio.  You don't want to be a marathon runner, running 3 to 5 miles on grass is more than enough.  I think running is an essential skill for self defense, the best self defense is running away.  Swimming, jump rope and running are all good forms of cardio when not done to extremes.

Nutrition - Intermittent Fasting - Food Layering

Nutrition

Nutrition is a very complex and confusing subject but one that I believe has a very simple answer.  Our biology is very clear.  We were never meant to eat and graze on food all day..... end of story.  We were never meant to shovel down massive amounts of protein.  We were never meant to eat copious amounts of meat if at all.  Personally, I'm a Lacto-Ovo Vegetarian and I'm not really against eating fish but personally, out of convenience I don't.  Many years ago I worked on an organic CSA farm.  I did everything on the farm : gathering vegetables/fruits, collecting eggs, taking care of the animals and catching the pasture raised animals for slaughter.  Having to catch the animals that I bonded with and raised broke my heart.  It's not something I would be willing to do everyday and certainly taking a life is not to be taken lightly.  There are things I am willing to do : I am willing to milk animals everyday, I am willing to fish everyday, I am willing to forage and pick vegetables/fruit everyday.

My view on eating style is inspired by Ori Hofmekler's Warrior Diet and 7 Principles of Stress.  The nutritional philosophy is centered around 18 - 20 hours of fasting or under-eating and 4 - 6 hours of "overeating".  Being able to perform without any fuel in the body is an important skill.  This eating style provides energy during the day and full compensation at night.  There are certain nuances to the above style but that's for a different post.  My view on body composition and health.  I believe that if you aren't too skinny or morbidly obese you're fine.  Seriously, stop stressing about getting that six pack or looking a certain way, that stress is probably killing you faster than having a bit of fat will.  If you can still move reasonably well, joints feel good and are feeling well, you're fine.

Food layering with intermittent fasting.  I believe that layering food is very important for digestion and health.  Generally speaking it involves eating in order by speed of digestion :

1. Under-Eating Phase
1. Water
2. Caffeine
3. Fruit
4. Salad
5. Light Protein
2. Main Meal (Dinner)
1. Piece of Fruit
2. Whey Protein Concentrate with Whole Milk and Creatine
3. Large Salad
4. Steamed Vegetables
5. Heavier Protein Source
1. Eggs
2. Fish
3. Meat
4. Cheese
6. Supplement (Before Bed)
1. Multi-Vitamin

My Program Progression

I've experienced many programs, approaches and techniques over the years.  This is the path that makes the most sense to me over the next decade or so.  I am biased towards kettlebells because well.....I have a ton of them and it's how I got started lifting weights.  If you like barbells, dumbbells or machines, they all work but you will need to find your own path forward because that is out of my wheel house.

These programs are all of my own creation, using some inspiration from books I've read along the way.  I have absorbed what is useful, discarded what is not and added what is uniquely my own.  As one grows older, you must begin to use your intuition.  There is no damn magic program dude.  Following something that makes you excited to train, is safe, consistent and progressive.   

1. 3rm Fighter Pull-Up rotated with Soju and Tuba
1. 3rm Fighter Pull-Up
1. Rotate with Soju and Tuba until 1/2 Bodyweight chin up is reached.
2. Soju and Tuba
2. Rite of Passage
1. 1/2 Bodyweight Press
2. 200 Snatches in 10 Minutes with 24kg
3. Return of the Kettlebell
1. Bodyweight Press with Doubles
2. Double Long Cycle Clean and Jerk with double 32kgs.
4. Kettlebell Axe and One Arm-Push-Ups
1. 40 sets of 6 H2H Swings with 48kg
2. Achieve perfect one arm push-up for 5 reps.
5. Quick and the Dead rotated with Kettlebell Muscle in 12 Week Blocks
1. Rotate until 32 kg is achieved.
6. Time for Barbell Work
1. I'll choose something StrongFirst related with kettlebells sprinkled in.
2. Something I can see myself doing and intrinsically agree with.

This is the path forward that I think provides the most benefit because you're setting a broad foundation of the basics with time tested programs that require little thought but provide immense challenge.  

Avoid Neuroticism and Perfection

It is so easy to become caught up in the details and miss the big picture.  When it comes to training programs, life can and does happen.  There will be days where you need to work late, be up unreasonably early or you have some other obligation crop up.  Don't be afraid to take that day off and whatever you do, don't abandon the path. Perfection is the enemy of progress.

My 10 Commandments to Health and Strength

1. Daily Mobility
2. Strength Training
3. 10,000 Steps per Day
4. Get Quality Sleep
5. Just try your best, don't stress and leave the rest.
6. Spend time on the floor.
7. Find humor in everything.
8. Meditate before bed.  Find your own way that makes sense to you.  Even prayer is a form of meditation.
9. Don't emulate those you don't want to be or become like.
10. Intermittent Fast or Under Eat during the day.

Conclusion

I hope you enjoyed this blog.  If you have any questions, just let me know. 

The Convict Conditioning System - Mastery of Bodyweight - New Blood - CC Video Summary - Intrinsic Strength - 10 Commandments - Final Note and When to 'Skip' - Thank You to Paul Wade

Convict Conditioning

New Blood

Intrinsic Strength

by Adam Mundorf

Quote by Steve Maxwell

“People have lost sight of the true purpose of exercise.  It’s not about the reps or weights; it’s about producing a deep level of fatigue without damaging the structure so that the body is compelled to adapt and increase its strength.  It’s about discipline.  With discipline comes integrity and virtue.  This is the source of beauty in the well-trained human body, and why you can’t acquire it from the outside; it’s an internal, mental quality shining through.”

Quote by Martin "Farmer" Burns

"I am not favorable to heavy weights used in physical culture...I believe that abnormal development brought about by heavy weights is harmful. The muscles become large and hard, and lose their elasticity and suppleness. They do not respond like the elastic muscles built up naturally by light weights and common gymnastic exercises."

The Convict Conditioning System

Man, if there's one thing that I've looked into too much it's Convict Conditioning. There are four main mistakes I think people make when first approaching Convict Conditioning. The first mistake that many people make is ignoring that there are four books to the series plus a really good PDF that explains many of the misconceptions. It IS a complete system :

1. Convict Conditioning

1. Focuses on the big six calisthenic movements.

2. Convict Conditioning Super FAQ (PDF)

1. Explains the misconceptions and offers some additional higher frequency programming options.

3. Convict Conditioning 2

1. Incorporates finger training, grip training, calves, flag work, oblique training, neck bridging and joint mobility/active stretching.

2. Also has sections for diet, lifestyle and mindset.

4. Convict Conditioning 3 (Explosive Calisthenics)

1. Offers options to work up to superman pushups, suicide jumps, front flips, back flips, kip ups and the muscle up.

2. Animal Movements and Small Space drills.

5. C-Mass

1. Offers hypertrophy work and diet advice for building mass.

6. Paul Wade's Isometric Manual
1. I was debating including this book because it's pretty much an advertising book for the IsoChain product by Dragondoor. The issue is that there is a section at the end that is a whole run through of bodyweight isometrics and explicitly mentions it's a Convict Conditioning approach to isometrics. So here it is....

The second mistake I think many people make is taking the rep ranges far too literally. Like, 3 x 50 horizontal pull ups done at waist height and a 2-1-2 cadence, forget it. From what I've gathered from speaking with the Kavadlo's and others, is that the rep ranges were there just as a rough guide but became gospel.

The third mistake is not realizing how difficult calisthenics can be. Every change in leverage amplifies any weakness you have whether that is extra weight or tendon strength. Weights are so much simpler to progress with which is why Convict Conditioning is such an impressive attempt at quantifying calisthenic progressions without getting into gymnastic style training.

The fourth mistake is not respecting the early progressions, steps 1-3 are pretty much rehab steps. When done at a proper tempo, these exercises oil and stimulate the muscles/joints/tendons without destroying them. These movements will set a broad base for the future movements. No one ever got worse by practicing the basics. Instead of asking yourself : "When can I progress?" instead ask yourself : "How much benefit can I get out of this movement?" Keep on wringing that sponge until all of the water is out.

Mastery of Bodyweight

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. It's not that I don't value weights, I certainly do but dude, why not 100% our body first before lifting externally. I just can't wrap my head around how that could be a bad thing.....

Enter New Blood

In the Convict Conditioning Super FAQ, Paul Wade presents us with some higher frequency programs. If you work an active occupation and/or practice intermittent fasting and/or walk at least 10,000 steps per day, I strongly recommend avoiding higher frequency programs. If I sat at a desk, for sure, I would follow something higher because my energy expenditure would be so low. Enter the basic New Blood program from the original Convict Conditioning book. It involves using the basic four movements : push-ups, squats, leg raises and chin ups. It is recommended that you hammer these four movements hard until step 6, then you can introduce dynamic handstands and bridging. Along with these four movements I am incorporating some movements from the other Convict Conditioning books. Remember this is a complete system. I am adding in : grip, fingertip work, isometrics and calf work. Until I reach a basic proficiency in these movements I am omitting : explosive work, animal movements and neck bridging (until later). I'll also be doing trifecta stretching sporadically throughout the day, before bed and when I have time or feel the need.

New Blood with Mobility, Form and Warm-up Guidelines

• Day 1

• Push ups

• Fingertip Push ups

• Grip Work

• Leg Raises

• Calves

• Day 2

• Isometrics

• Day 3

• Off

• Day 4

• Isometrics

• Day 5

• Pull-Ups

• Fingertip Push-Ups

• Grip

• Squats

• Calves

• Day 6
• Isometrics

• Day 7

• Off

Realistic Standards

In Convict Conditioning, Paul Wade laid out some pretty absurd master rep ranges for the master steps.

Luckily he edited these in the Convict Conditioning Log Book. Some moves are omitted because I want

exercises I can do from my upstairs apartment, I'm not big on 'going out'. If I'm not at work, I'm a recluse.

They are as follows :

• One Arm Push-Up
• 2 x 10
• Pistol Squat
• 2 x 10
• One Arm Chin Up
• 2 x 3
• Hanging Leg Raise
• 2 x 10
• Stand to Stand Bridge
• 2 x 3
• One Arm Handstand Push-Up (?) (LOL)
• 2 x 2
• Finger Tip Push-Ups
• 2(5) One Arm Fingertip Push-Ups
• Grip
• 1(1 min) One Arm Towel Hang
• Calves
• 4(50) Single Leg Calf Raises Off a Step (Straight Leg)
• Power Push-Ups
• The Superman Push-Up
• Isometrics - 6(3 sec)
• Elbow Lever
• L-Sit
• Back Lever
• Front Lever
• Handstand
• Human Flag (Not Doing this One)

Where I am Beginning

The first three steps of each progression in my humble opinion should be respected but no need to set in stone with step 1.  If you feel FULLY comfortable starting at step 2 or even 3, I say go for it.  I wouldn't go past step 3 because I feel you get some major benefit both in tendon and joint strength.  These early steps lubricate the joints.  What's the rush?  If it will help you to adhere to the program better, then don't be afraid to start at step 2 or even 3.  This all comes with a caveat, you may not have the required set up to do some of the progressions from the book.  This is okay.  Start with the step you have the equipment and set up for.

Here is where I'll be beginning :

• Pushups
• Incline Pushups (Step 2)
• Leg Raises
• Flat Bent Leg Raises (Step 2)
• Chin Ups
• Horizontal Pull (Step 2)
• Squats
• Shoulderstand Squats (Step 1)
• Fingertip Pushups
• Kneeling Fingertip Pushups (Step 3)
• Grip
• Bar Hang (Step 2)
• Calves
• Bent Leg Calf Raises (Step 1)
• Isometrics
• Step 1

Pre-Bed Mobility and Flexibility

• Trifecta Stretching (20 seconds)
• Bridge
• L-Sit
• Twist
• 5 Minute Squat Hold

Crawl into the other room.

• Passive Bar Hang

Convict Conditioning Warm-Up and Cool Down Guidelines

• Warm-Ups

• Warm-Ups are a very personal thing.  Do whatever makes you feel ready to the work at hand but do not turn the warm-up into a workout.  Keep it simple, repeatable  and sustainable.
• The following warm-up routines are my personal approach and are not exactly what Paul Wade prescribes.
• Before the Workout
• Joint Circles
  
• Toe Touch/Reach Overhead
• Stick Dislocates

• Calves

• Perform after lower body work

Convict Conditioning Video Summary

• Push ups

• Moving Plank

• Feet Together

• Grip with Hands

• Soft Arms at Top

• Smooth Descent and Complete Control

• Keep Elbows Tight and Fire Lats

• Keep Hands Close

• Breath In/Down Breathe Out/Up

• 2 Seconds Down - Pause - 2 Seconds Up

• During 1 Arm Work keep Reps identical for both sides.  Begin with a weaker

• arm.

• Leg Raises

• No Isolation Movements for the Abs.

• Always use the Full Body

• Hard Work, Not lots of Work

• Biomechanical Breathing

• Keep breathing smooth.

• Keep Gut Tight

• No Momentum

• 2 Seconds Down - 2 Seconds Up

• 1 Second Pause at Top

• Never let feet touch the floor

• Train your spine through bridging

• Chin Ups

• Natural Grip

• Begin from the Top

• Keep Shoulders Packed

• Soft Elbows

• Hollow Body

• Get Chin over the Bar

• No Kipping

• Keep Elbows Free

• Pause for 2 seconds at the top / 1 second at the bottom

• Lose Weight

• Squat

• 30 to 40 degrees turned out for feet.  Comfortable and Natural.

• Push knees out to track feet.

• Keep a natural spine.  Don’t round the spine forward.  Keep your head up

• and straight.  Keep shoulders square and down.

• Lead with the hips.  Sit down and back.

• Always use full range of motion.

• Never bounce at the bottom.  Pause for 1 second.

• Press through the heels.

• Biomechanical Match Breathing

• Brace the core.

• For one legged movements, keep reps the same on both sides.

• Bridging

• Move for Reps

• Seize the Arch

• Pause at the top for 2 seconds.

• Breathe smoothly and naturally.

• Keep feet at shoulder width.

• Push through all the limbs.  Use arms and legs.

• Use your entire hands.  Grip the floor.

• Press your chin up.  Look at the wall behind you.

• Raise your hips.

• Keep heels flat.

• Bang out some Trifecta stretches post bridge work.

Intrinsic Strength

Intrinsic strength to me means doing exercise because it makes you a more capable and virtuous human being. Not lifting a certain weight to impress or building big gee-whiz muscles to impress on the beach. It's about treating your body as a temple of gratitude. It's about building a body that doesn't need joint replacements and that allows you to be available for society deep into old age. Keeping your form paramount and keeping quality at the forefront. Willingly harming your body is a selfish act and should be frowned upon. Imagine someone asking you for help and you can't because you blew out your knees with a ponderous poundage squat. Imagine not being able to pick up your grand-kids because you left your health in Gold's Gym. Imagine not being able to defend your animals and family because you messed up your shoulders showing off in the gym. Imagine needing others to care for you simply because you couldn't check your ego at the door. Keeping goals intrinsic and exercising simply because it is the virtuous thing to do.

Now of course a man can't live his life without challenging himself but you should always assess the risk to reward of an exercise. You also need to assess why you are doing it.

Final Note and When to 'Skip'

Don't let perfection be the enemy of progress.  I understand that the above is a lot and there WILL be scheduling troubles or life will get in the way.  That's okay.  Just extend your training week to 8 days and keep the ball rolling.  For example, if I get home late from work and need to be back at work in 11 hours, I am not training that day.  If I had a completely ridiculous and exhausting day, I will take that day off.  You know the day I mean : the kind where you drive home with the radio off in the car.  The pull-up bar will still be there tomorrow when I'm well rested and have more time to really give that session my all.

Thank you to Paul Wade

We will never forget you. While most of us have never met you or seen your face, your guidance and knowledge will echo through eternity. Every rep we do and strength we use, it is because of you.

Thank you.