This has been a fun week of training as I'm getting deeper in to the Dirty 35 Project. I am currently in Cycle 2 of Phase 3. What the hell does that mean? Well, basically, Phase 1 was very simple, I did 2 very basic full body workouts, and alternated between them every training session and added about 4% weight every week and ran a linear progression until I hit a brick wall. That lasted about 5 weeks through a single cycle.
Then came Phase 2 where I broke up the training a bit to allow for more recovery between training sessions. Instead of a linear progression with the loads, I did a step loading process where I stay at the same weight a little longer before progressing to the next level. I also broke up the training with an upper/lower split. This Phase lasts about 8-10 weeks and is broken up into 2 cycles.
Finally, enter Phase 3. This Phase will last much longer and have many cycles. This is basically a "Conjugate System for Athletes" if you will. There is more need for recovery, the weights are getting heavier, there is much more dynamic work involved, and there is an equal balance of speed and strength with barbell and bodyweight elements. Each Phase is building off of the previous Phase. Too often I see the same lame bodyweight exercises being performed with no logical progression to increased complexity. It often comes down to doing more reps, faster. But the need for increased complexity is evident and thats what I am trying to do. This is not really a conditioning program, but you WILL get very conditioned with the amount of practice. This is a strength and skill program that focuses on gaining mastery of the basics and eventually moving closer and closer to refinement of advanced skills.
I may never master these skills, but I am being diligent and putting in the work every day. With the use of bodyweight training I can train more frequently without pain, without having the burden of getting to the gym or needing more recovery. I am not trying to be an olympic gymnast or weightlifter, or join the circus, but I am enjoying the process of my training. I am not rushing things and I feel better than I have in years. The combination of strength, stability and power, using a mix of barbell, kettlebell and bodyweight training in an organized manner has had a profound effect on my training and body composition, with the help of a solid nutritional plan, of course.
Then came Phase 2 where I broke up the training a bit to allow for more recovery between training sessions. Instead of a linear progression with the loads, I did a step loading process where I stay at the same weight a little longer before progressing to the next level. I also broke up the training with an upper/lower split. This Phase lasts about 8-10 weeks and is broken up into 2 cycles.
Finally, enter Phase 3. This Phase will last much longer and have many cycles. This is basically a "Conjugate System for Athletes" if you will. There is more need for recovery, the weights are getting heavier, there is much more dynamic work involved, and there is an equal balance of speed and strength with barbell and bodyweight elements. Each Phase is building off of the previous Phase. Too often I see the same lame bodyweight exercises being performed with no logical progression to increased complexity. It often comes down to doing more reps, faster. But the need for increased complexity is evident and thats what I am trying to do. This is not really a conditioning program, but you WILL get very conditioned with the amount of practice. This is a strength and skill program that focuses on gaining mastery of the basics and eventually moving closer and closer to refinement of advanced skills.
I may never master these skills, but I am being diligent and putting in the work every day. With the use of bodyweight training I can train more frequently without pain, without having the burden of getting to the gym or needing more recovery. I am not trying to be an olympic gymnast or weightlifter, or join the circus, but I am enjoying the process of my training. I am not rushing things and I feel better than I have in years. The combination of strength, stability and power, using a mix of barbell, kettlebell and bodyweight training in an organized manner has had a profound effect on my training and body composition, with the help of a solid nutritional plan, of course.
I don't even pay any attention to my nutrition anymore, it is just second nature and things are falling into place and I always feel refreshed, loaded, and ready to train, with the added bonus of decreased bodyfat and showcase GunZ that make the ladies drool, Yo. The Dirty 35 Project, and many other programs, are available at The Consummate Athlete.
My preferred nutrition plan for optimal strength, performance, recovery and body composition is Carb Back-Loading because it is simple and effective. I do not have time to weigh and measure food, nor do I care to, and following these simple rules allow me to live my life without being a slave to my diet, like many body builders, and still gain the strength and physique goals I am looking for. It's really about minimal sacrifice and maximal gains. I'm not saying you can eat whatever you want anytime you want, but if you train hard and follow the rules, you can have more fun and get better results. If you have any questions or comments, please post up, I'd love to chat with you and simply answer your questions. Check out the weeks training highlights below.
My preferred nutrition plan for optimal strength, performance, recovery and body composition is Carb Back-Loading because it is simple and effective. I do not have time to weigh and measure food, nor do I care to, and following these simple rules allow me to live my life without being a slave to my diet, like many body builders, and still gain the strength and physique goals I am looking for. It's really about minimal sacrifice and maximal gains. I'm not saying you can eat whatever you want anytime you want, but if you train hard and follow the rules, you can have more fun and get better results. If you have any questions or comments, please post up, I'd love to chat with you and simply answer your questions. Check out the weeks training highlights below.
One last thing, if you are interested in attending a cool workshop and you can be around Birmingham, Alabama at the end of January, I am involved with a group of awesome guys who are putting on great weekend of strength and philosophy education. Check out Mental Meatheads and see what we are all about. We have Elliott Hulse, Jason C Brown and Chip Conrad in the house along with myself, with this group of talent, it's gonna be one heck of a fun weekend.
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