Workout - Get Strong P1/W1/D1 - 04/25/2025

 Workout - Get Strong P1/W1/D1 - 04/25/2025

• Warm-Up (30 Seconds Each)
• Wrist Roll
• Toe Touch/Reach Overhead
• Downward/Upward Dog Switch
• Hollow Body Hold
• 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)

Weight

• 245.8

The Get Strong Transformation Challenge : The True Program Minimum : My Plan : When to Skip : Keeping it Kavadlo : Diet

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 the option of more rest, I think 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. I already have a fairly active job so walking specifically isn't necessary. 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. Repeating the basics is not a bad thing. 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.

This comes with a caveat. The ONLY reason you skip a session that isn't auto regulated (this program isn't) is when your schedule demands it! Never due to fatigue, lack of enthusiasm or laziness. We need to cultivate self discipline through consistent practice.

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.

Diet

For this program I am putting an emphasis on losing weight because calisthenics thrives on strength to weight ratio.  My diet will be as follows :

• Daytime
• Water
• Zero Calorie Energy Drinks
• Fruit
• Nighttime (Dinner) (This is Done After the Activity for the Day)
• 1 Cup of Whole Milk Yogurt with 16 ounces of Kombucha
• Large Salad
• Romaine Lettuce/Baby Carrots
• Steamed Veggies
• Protein Source
• Eggs with Rice
• 2 Days a Week
• Eggs with Nuts
• 2 Days a Week
• Pizza
• 3 Days a Week

Only when I finish this program, I will do kettlebells once again.

A Return to Form - The Less I Knew, The Better Off I Was - My Path to Muscle and Might : Do the Dang Programs As Written - When to Skip - What I Will Track - A Final Note

 

 A Return to Form

The Less I Knew, The Better Off I Was

My Path to Muscle and Might : Do the Dang Program As Written

By Adam Mundorf

A Return to Form

Life has a way of sweeping you along.  Whether it's getting caught in the minutia of everyday life or you make mistakes, sometimes you forget what originally made you feel your best. There was a time in my life when I felt strong, confident and healthy.  As Dan John says : "It worked so well, I stopped doing it."  This is my return to form, I have wasted enough of my time.

The Less I Knew, The Better Off I Was

Man, sometimes only having one option is the best option.  This was my origin in physical training, I had one book : Enter the Kettlebell by Pavel.  That was the only book on physical training that I owned and thus it was the only thing I followed.  My results were extraordinary and left me feeling fantastic.  Then the problems hit : I started buying more books and began losing course.  I began mixing programs like I was some sort of alchemist.  I began hearing multiple opinions about different aspects of physical training and suddenly my mind was muddled with contradictions.  Are weights healthy or are calisthenics better?  Should I skip breakfast or skip dinner?  Should I do the program minimum or the Rite of Passage?  Are ballistic exercises healthy or is slow/steady the way to go?

Don't be so open-minded that your brain falls out.  Pavel wrote a great article a while back : When You Don't Know What You Believe...

How I wish I could go back to being 'naive' about things.  The more I think about it, the more I realize I can!  All I need to do is put on my blinders and have a one book/program policy.  Everything else stays on the shelf.

My Path to Muscle and Might (Maybe) : Do the Dang Programs as Written 

As much as I've jumped from thing to thing over the years, I have still gleaned valuable insight into proper program progressions and what a good path forward is.  You will see an excerpt after each program that states bus bench and park bench.  This is inspired by Dan John.  The bus bench program has tangible goals and is on a timeline while the park bench is where we sit and stay a while.  There may still be goals within a park bench program but there is more flexibility baked in.

This is my path to Muscle and Might :

1. Get Strong (Bus Bench)
1. Goal
1. Phase 4 Test
2. Reasoning
1. This will set the broad base of calisthenics strength and is a ‘do this’ program.
2. Simple and Sinister 2.0 (Park Bench)
1. Goal
1. Timed Simple
2. Reasoning
1. This will let you set a foundation of kettlebell training using the goblet squat, swing and get up.
3. Rite of Passage (Bus Bench)
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.
4. Return of the Kettlebell (Bus Bench)
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.
5. Simple and Sinister 2.0 (Bus Bench)
1. Goal
1. Timed Sinister 
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.
6. Kettlebell Axe and One Arm Push-ups (Park Bench)
1. Goal
1. 40 Sets of 6 h2h swings with 48kg
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.
7. Quick and the Dead with Kettlebell Muscle Rotated in 12 Week Blocks (Park Bench/Bus Bench)
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.
8. Time for Barbell Training
1. Probably something StrongFirst related like Reload or Power to the People.  Kettlebells possibly will be included as an accessory.
9. Time for Specialization
1. One Movement Programs
2. Gymnastics
3. Ballet
4. Etc

This leads me to another topic of : Do the Dang Programs As Written!  All too often, people (myself especially) will add more to a program or change a program for no good reason other than their own ego.  The egg does not teach the chicken, trust the program and the author.  Make no substitutions.  Have a one book/program policy.

When to Skip

If you have a day where you literally have no time.  Skip and pick up where you left off.  Your body doesn't know the difference between 7 or 8 days, just stick with it and don't change course!  Quit stressing about working out when we workout to live, not live to workout.

This leads to a caveat, only skip sessions if you don't have time.  Fatigue, stress and feelings are no reason to miss a training session.  You have to man up.

A Final Note

A change in direction just causes an illusion of progress.  In the past I would change direction and would thus progress no where.  No longer.  No more deleting blogs and starting over, if I struggle and if I fall, I won't give up and will continue until I complete the path I'm on.  Not only that, I will post it for all to see.

Thank you for reading

Adam Mundorf