Kettlebell Built Strong Minimalist

[Johanchils]

Just started this program, looks awesome!

First question while I was doing my first session :

On one-arm/leg movement, should I do 4 left, 4 right then 6 left, 6 right? Or is it still 4 and 6 in total?

Thanks!

 

[Mark Limbaga]

Just started this program, looks awesome!

First question while I was doing my first session :

On one-arm/leg movement, should I do 4 left, 4 right then 6 left, 6 right? Or is it still 4 and 6 in total?

Thanks!

Left and right

 

[renegadenate]

I just finished week 3 on BuiltStrong Minimalist. I'm really enjoying this program. However, my knees (arthritis) do NOT like squatting/Bulgarian split squats 3x/week.

I'm running this in addition to two days of Murph Challenge training (see this thread: Bodyweight - Murph Challenge Training)

 

[renegadenate]

Not gonna lie, I keep nerding out on this plan..

Gonna ask this since I'm sure someone is gonna ask it at one point (or probably has

@Fabio Zonin is it possible to mix and match the intensities? For example using mild for presses and tough for pulls??

Of course this is given you have at least one block under your belt as a minimum

For my next BuiltStrong Minimalist program, I'm planning on running the Tough schedule for the Heavy lifts with the Regular (or maybe Minimal) schedule for the Medium and Light exercises.

 

[Pete L]

For my next BuiltStrong Minimalist program, I'm planning on running the Tough schedule for the Heavy lifts with the Regular (or maybe Minimal) schedule for the Medium and Light exercises.

It would certainly be less time consuming.
The Heavy days contribute fewer reps to the overall weekly NL. It would be interesting to see if Delta20 principle is maintained this way.
Also, I think the exercises peak on different weeks. I wonder if this is consistent across the three intensities?

 

[Bauer]

For my next BuiltStrong Minimalist program, I'm planning on running the Tough schedule for the Heavy lifts with the Regular (or maybe Minimal) schedule for the Medium and Light exercises.

I think it can be done. However, this would throw some of the calculations off.
It hink it would work anyway, although you might have less than 20% volume variation between some weeks.

If you want more heavy lifts, the best way would be to design a PlanStrong plan similar to a BuiltStong plan. But that is easier said than done

 

[renegadenate]

It would certainly be less time consuming.
The Heavy days contribute fewer reps to the overall weekly NL. It would be interesting to see if Delta20 principle is maintained this way.
Also, I think the exercises peak on different weeks. I wonder if this is consistent across the three intensities?

Yep, the Delta 20 principle is still maintained throughout.

And the volumes wave in the same manner each week on all three schedules (Minimal, Regular, Tough).

 

[renegadenate]

I think it can be done. However, this would throw some of the calculations off.
It hink it would work anyway, although you might have less than 20% volume variation between some weeks.

It doesn't really change anything other than the total number of lifts for the Heavy exercises increases slightly. It still maintains all the same principles.

I'm currently using the Tough schedule for my Heavy lifts with the Regular schedule for the Light and Medium lifts.

I made that change after 4 weeks of the Tough schedule for all three lifts when I realized the volume was too high on the Medium and Light exercises with my two days of Murph training.

If you want more heavy lifts, the best way would be to design a PlanStrong plan similar to a BuiltStong plan. But that is easier said than done

I've been playing around with the spreadsheet, and you can sort of do it, but it's still not truly a PlanStrong program because the reps/volume still end up being higher even when using the Minimal schedule and the lower rep ranges (8 & 12) for the Medium and Light exercises.

And even on the Tough schedule for the Heavy lifts, the volume is very low (which is why I kept the Tough schedule with my current training). I'm used to much more volume on Heavy lifts than BuiltStrong Minimalist uses.

 

[Mark Limbaga]

For my next BuiltStrong Minimalist program, I'm planning on running the Tough schedule for the Heavy lifts with the Regular (or maybe Minimal) schedule for the Medium and Light exercises.

Can be tedious to do but so let us know how that turns out

 

[renegadenate]

Can be tedious to do but so let us know how that turns out

Easy peasy!

I stayed with the Tough schedule for all Heavy lifts. There's only a difference of 1-2 reps between the Regular schedule and Tough schedule. See below:

 

[renegadenate]

Well, week 6 sucked a bit. My Friday session was definitely the hardest.

I'm looking forward to the decrease in volume for weeks 7 and 8.

But first, I have The Murph Challenge on Memorial day!