That's a great answer.
I wish the interwebz people would ask ME about programming my workouts. They, of course, would be bothered by my response:
Do it. Then ask.
Use it first (the 2-1-3) as part of a workout...a few rounds. Then, try tossing it twice a week for a bit. When you get past the early issues with technical stuff...foot position seems to be a common questions (move them!)...you can easily add them:
I would suggest three times a week one week, then twice the next. Rotate that a few times, then move along. Occasionally, make this the whole training session: go for a while. I can't imagine more than 15-20 minutes, but online I have seen people do it longer.
I originally combined this with tumbling work, so people were gassed after training. I never did 2-1-3 WITH tumbling back to back, but I can only imagine it being exhausting and the quality would drop.
The key, I have always thought, is driving that press up. So, using double 36s and making the ONE press and THEN having those damn FSs seems to be more like what I was thinking originally.
Of course, same person, the next workout you use 16s and go for a long time...there is a logic (to me) there, too.
Don't make it crazy: stick with 2-1-3 (Proven to Work!)
Have some long, light sessions. Have some I go/you go sessions. Do some sessions "On the Minute," my all-time large group training method, maybe even slide the weeks into the fractal:
Week One: Two sessions
Week Two: One session
Week Three: Three sessions
It is a "one stop shop" for KB work, not unlike the O lifts, but oddly harder for some (the damn bells are harder to control).
Eric, that 2-1-3 with swings was not an original for them either, btw. My knock on that, as always, is the issue of "more."
"More" is the enemy of "enough."
The dilemma of figuring out volume and density causes me unnecessary stress (sounds silly to say, but it is true).
Me being a novice, I like programs with more structure. I don't like wasting my brain power on choices. The dilemma of figuring out volume and density causes me unnecessary stress (sounds silly to say, but it is true).
Trying to rush reps you're too fatigued to do is not good.
I just want someone to tell me what to do, how much of it, and how often ?
What I like about ABC is that there really is no thinking. All the reps are predetermined. All you really have to do is pick the duration and set your timer. Want a heavy day? Set the timer for twenty minutes or grab a heavy set of bells. A medium day? Set the timer for maybe ten minutes or grab a medium set of bells. You get the idea. Many programs require keeping track of numbers or keeping track of what day it is because you have to do this on this day. ABC is do this. Lift eat grow and be awesome. Also the beauty of ABC is like Dan says, it's not a program per say. Bored and need a variety day? Do ABC. Want a change? Do ABC. There's really no commitment unless you want and make one.
I absolutely think ABC is good for those who work. I have run it for many weeks along with running and felt fine. After about 4 weeks I needed a deload of sorts, really just switching my movement patterns as my hip was sore. I moved to ROP ladders after and really enjoyed it.Would ABC be a good muscle building protocol for working guys? It's pretty self regulating and doesn't appear to beat you down as much as some other muscle programs. I'm sure the gains might not be as great or fast as others, but many of us have to work for a living and suffering for days after a workout just isn't feasible.