Bodyweight Geoff Neupert P3 protocol
- Thread starter Gypsyplumber
- Start date
ChiBill
Level 6 Valued Member
The Sore Joint Solution-Email-SP - Chasing Strength
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SUOMI-PUKU
Level 6 Valued Member
I fell off this wagon when I had a break in training last year. And I’m going to get back on it again starting today. Just ran through all positions in level 1 (regressed a little bit from where I was) and feel great.
I wanted to include some OS-reset style restoration work in my schedule but - being a paralysis by analysis type - this is great to have an exact schedule to work through rather than an endless list to pick from.
Has anyone else here continued on with this?
I wanted to include some OS-reset style restoration work in my schedule but - being a paralysis by analysis type - this is great to have an exact schedule to work through rather than an endless list to pick from.
Has anyone else here continued on with this?
K2S5R
Level 2 Valued Member
I have. I seem to end up cycling through P3 and a few other modalities and combining aspects of each, such as PRI principles and flexible steel in the quadruped position.
It always feels great to run through P3 at level 1 all the way through from time to time.
ChiBill
Level 6 Valued Member
I've been running it since last October. At this point I stick to the final level of each movement and do each position once a week. Overall I'm feeling really good.
Ben Strong
Level 5 Valued Member
I just picked this up during the sale that Geoff was running, along with the KB 365 program. I am excited to start incorporating this into my training. I sit for 9+ hours a day at a computer for my job so I am hopeful this will help combat some of the negative effects that has on my body.
Also excited by the KB 365 program. I may try running that with my wife later on. It seems like it would be a good fit for her and also a chance to brush up on some single KB skills again.
Also excited by the KB 365 program. I may try running that with my wife later on. It seems like it would be a good fit for her and also a chance to brush up on some single KB skills again.
I've been running this since Easter and coming up to the end of Phase 2, definitely works and experienced many benefits from it! Worth exploring each position and improving alignment and core activation, I find it can be easy to hit the reps and move forward when there is still more to be 'milked' out of each phase and position.
SUOMI-PUKU
Level 6 Valued Member
Happy to see others are running it and seeing benefits! I’ll try and update here as I get through the positions.
Currently at L2 supine, L2 side lying, L2 prone. Building back to being able to do so many nods and rotations. The rolls are alright and feel good (when I’ve got the floor space) but the dead bugs are a lofty goal for me to be able to switch that to maintenance mode.
Currently at L2 supine, L2 side lying, L2 prone. Building back to being able to do so many nods and rotations. The rolls are alright and feel good (when I’ve got the floor space) but the dead bugs are a lofty goal for me to be able to switch that to maintenance mode.
ChiBill
Level 6 Valued Member
For a while @Geoff Neupert was giving out phase 1 level 1 as a sample. I did that for a few weeks before buying it. Try emailing him and see if he'll do that.
K2S5R
Level 2 Valued Member
As @ChiBill said, @Geoff Neupert had phase 1 level 1 as a trial. Phase 1 includes 3 positions. I'm not sure if that is still an offering.
Anecdotally, I saw immediate benefit with the trial and it made the price tag well worth every penny, and far less than what I kept accumulating in PT or chiro fees.
Dimitri87
Level 4 Valued Member
Not sure if it was a coincidence: I did the first 3 positions of P3 for 2 days in a row (I think I'm pretty mobile, but I rarely do any mobility work besides full range of motion in my exercises). After these two days I did a rm test in the snatch, just for fun: I wasn't planning on doing a snatch program. My previous rm was 9 reps with a 20kg. This time I did 16 reps, without practicing the snatch. For fun I tried the 24kg and also managed 11 reps: the first time I ever snatched a 24. The following week I did not do a single P3 session and did a new rm test after that week (I did train C&P that week) and my new test was only 7 with the 24kg. Like I said: maybe a coincidence, but after only 2 sessions of P3 I set new pr's without practice and after a week of not doing P3, my rm dropped significantly.
SUOMI-PUKU
Level 6 Valued Member
Glad to hear some more positive reviews.
After about 6-12 months of continuing to get random niggling injuries I’m making this my priority in training (while still keeping up some practice of S&S, one light run, and some other mobility work).
The fact you can do this anywhere with a bit of floor space is great though. The rolls sometimes have to wait until later in the day when our front room has been tidied of kids toys though.
After about 6-12 months of continuing to get random niggling injuries I’m making this my priority in training (while still keeping up some practice of S&S, one light run, and some other mobility work).
The fact you can do this anywhere with a bit of floor space is great though. The rolls sometimes have to wait until later in the day when our front room has been tidied of kids toys though.
the hansenator
Level 6 Valued Member
I started with good intentions but haven’t been practicing strictly as written lately.
But I got to level 2. Then while working on that, went back and refocused on part of level 1 and dabbled in level 3 and one day muscles in my hip started to feel different while standing and walking and my back and foot pain improved.
Many of the positions were quite easy for me but the ones that I struggled with seem to be the ones that I needed.
But I got to level 2. Then while working on that, went back and refocused on part of level 1 and dabbled in level 3 and one day muscles in my hip started to feel different while standing and walking and my back and foot pain improved.
Many of the positions were quite easy for me but the ones that I struggled with seem to be the ones that I needed.
K2S5R
Level 2 Valued Member
Same here.
Question for anyone who has put serious time and effort into P3. Does anyone find some of the level 1 positions are more challenging than the advanced on?
N=1 experience, I have achieved every minimum threshold the program specified before moving to the next level, but if I compare some of the levels within the positions, level 1 is the most challenging. This happens with me in particular for position 4 (sitting).
Gypsyplumber
Level 7 Valued Member
The
The most difficult position for me was sitting with my legs spread open. Keeping my back and shoulders from rounding was nearly impossible.
Jaap
Level 4 Valued Member
P3 is improving my life and I have a feeling that I've barely scratched the surface.
I'm 37 and I've been in pain for the last 5 years. It got to the point where I wasn't really moving anymore and had frequent pain burst basically paralyzing me. Chiropractic has helped me but I could never go longer than three months without really needing it again, sometimes just a week.
In april, on vacation in Scotland, I did a 5 hour hike in a deconditioned state just on willpower (my 12 year old dog didn't have any problems though). The day after I was broken. I visited a local physical therapist who was able to provide some relief but more importantly he pointed me in the direction of problems with the connection between my brain and my muscles. With that I started Googling and somehow found P3. Now I am in a positive state of mind about my health and my problems for the first time in years.
I started P3 in the end of May. This week I am getting into it again after three weeks of COVID symptoms. I've been pretty consistent, doing two sessions a day 6 times a week. Usually a heavier session in the morning, with everything to my current limit, then in the evening a session with 10 of everything to get some extra exposure. It took a few weeks getting into it properly, understanding the concepts, movements and programming.
Today, I'm at 25 of everything for position 1, level 1. I do deadbugs 4x 10 (and 1x 25 in the evening). The goal I've set for myself is 4x 30. Deadbugs are already with almost straight legs even though I'm still at the level 1 position. Breath and head control are still tough, I'm not at 30 yet.
For position 2, also at level 1, I also do 25 of everything and 20 rolls. I tried 5x level 2 but it tweaked something in my upper back, which is one of my weak spots where I have the paralyzing pain bursts. I also have messed up elbows and think the problem with this particular weak spot might somehow be related to the elbow pain. My plan is to work this up to 30x at level 1, stick with that for a bit, then try 1x level 2 daily and see what happens from there.
Position 3, level 1 f*cks me. My lower back has had no movement space at all for years. I decided to start with level 2, got it wrong first and did level 3 with the elbows straight below the shoulders which instantly smoked the backsides of my shoulders, and my traps. Level 2 kinda does the same thing but less. I think this is pointing out a problem and working on it will improve me. The half-rolls are extremely difficult. I didn't get that you should stick the knee to the ground at first, and I hade no movement space at all in this pattern. The level 2 position is also kind of intensive on the lower back, but doesn't seem to cause problems. Today, I am at 15x of everything with position 3, and there is at least 5cm more head movement difference with the half-rolls, amazing! It feels like the thoracic spine is able to allow a little bit more movement.
It feels like it might take me at least 6 months to make enough improvement to finish phase 1, but it's worth it. P3 takes away my back pain and restores deactivated muscles. I also started with osteopathy to switch things up and see if my body responds positively. The osteopathy works with some kind of wiggling motions and massaging fascia to create more space in the body, besides mixing up your organs. It seems to help me to remove symmetry differences and deactivated back and hip muscles. P3 provides similar benefits. Today I did P3 in the morning, then went for an hour long walk. I still can't walk properly, so an hour usually causes problems where I don't walk straight anymore, and get back stiffness. In the evening I did P3 again and right after I moved and walked correct again.
I'm 37 and I've been in pain for the last 5 years. It got to the point where I wasn't really moving anymore and had frequent pain burst basically paralyzing me. Chiropractic has helped me but I could never go longer than three months without really needing it again, sometimes just a week.
In april, on vacation in Scotland, I did a 5 hour hike in a deconditioned state just on willpower (my 12 year old dog didn't have any problems though). The day after I was broken. I visited a local physical therapist who was able to provide some relief but more importantly he pointed me in the direction of problems with the connection between my brain and my muscles. With that I started Googling and somehow found P3. Now I am in a positive state of mind about my health and my problems for the first time in years.
I started P3 in the end of May. This week I am getting into it again after three weeks of COVID symptoms. I've been pretty consistent, doing two sessions a day 6 times a week. Usually a heavier session in the morning, with everything to my current limit, then in the evening a session with 10 of everything to get some extra exposure. It took a few weeks getting into it properly, understanding the concepts, movements and programming.
Today, I'm at 25 of everything for position 1, level 1. I do deadbugs 4x 10 (and 1x 25 in the evening). The goal I've set for myself is 4x 30. Deadbugs are already with almost straight legs even though I'm still at the level 1 position. Breath and head control are still tough, I'm not at 30 yet.
For position 2, also at level 1, I also do 25 of everything and 20 rolls. I tried 5x level 2 but it tweaked something in my upper back, which is one of my weak spots where I have the paralyzing pain bursts. I also have messed up elbows and think the problem with this particular weak spot might somehow be related to the elbow pain. My plan is to work this up to 30x at level 1, stick with that for a bit, then try 1x level 2 daily and see what happens from there.
Position 3, level 1 f*cks me. My lower back has had no movement space at all for years. I decided to start with level 2, got it wrong first and did level 3 with the elbows straight below the shoulders which instantly smoked the backsides of my shoulders, and my traps. Level 2 kinda does the same thing but less. I think this is pointing out a problem and working on it will improve me. The half-rolls are extremely difficult. I didn't get that you should stick the knee to the ground at first, and I hade no movement space at all in this pattern. The level 2 position is also kind of intensive on the lower back, but doesn't seem to cause problems. Today, I am at 15x of everything with position 3, and there is at least 5cm more head movement difference with the half-rolls, amazing! It feels like the thoracic spine is able to allow a little bit more movement.
It feels like it might take me at least 6 months to make enough improvement to finish phase 1, but it's worth it. P3 takes away my back pain and restores deactivated muscles. I also started with osteopathy to switch things up and see if my body responds positively. The osteopathy works with some kind of wiggling motions and massaging fascia to create more space in the body, besides mixing up your organs. It seems to help me to remove symmetry differences and deactivated back and hip muscles. P3 provides similar benefits. Today I did P3 in the morning, then went for an hour long walk. I still can't walk properly, so an hour usually causes problems where I don't walk straight anymore, and get back stiffness. In the evening I did P3 again and right after I moved and walked correct again.
Gypsyplumber
Level 7 Valued Member
As I’ve preached in many other threads sauna and cold therapy have done wonders for me. Obviously they don’t fix the root cause, things like P3 and other physical therapy do that but they really help with pain management and inflammation and make life more enjoyable for me much more than any chiropractic work. The chiro literally would help me for about 3 hours…On Sundays I’ll go for a ruck, then ice bath, then sauna, back to ice, back to sauna (finish on cold) then P3 and stretch. And it’s like my body is just reset.
Ben Strong
Level 5 Valued Member
Question for those who have been doing P3/SJS/MM.... has anyone else experienced motion sickness-like symptoms induced by the head movement? During my second session this happened to me but I did not experience this during my first session. Personally I am somewhat sensitive to getting motion sickness but not excessively so. This had me feeling off for the remainder of the evening. I am curious what I might be doing incorrectly that could be causing this. Do I need to focus more intently on looking with the eyes/gaze prior to moving my head? Thanks for any advice.
I remember reading about this a little while back but I could not find it with a search so I apologize if I'm reiterating something that's already been discussed.
On a positive note, I did feel substantially more mobile after only one session. It certainly seems to help alleviate some crunchiness I get in my neck/upper spine that I suspect is from bad posture sitting at my desk. I do not want to miss out on these benefits just because I might be performing the movements incorrectly.
I remember reading about this a little while back but I could not find it with a search so I apologize if I'm reiterating something that's already been discussed.
On a positive note, I did feel substantially more mobile after only one session. It certainly seems to help alleviate some crunchiness I get in my neck/upper spine that I suspect is from bad posture sitting at my desk. I do not want to miss out on these benefits just because I might be performing the movements incorrectly.