Bodyweight Geoff Neupert P3 protocol
- Thread starter Gypsyplumber
- Start date
Training for Life
Level 6 Valued Member
Thank you! Looks like I still got some work to do on phase 1.
paulwilson
Level 1 Valued Member
Last evening I read Geoff’s email about the P3 Protocol and was intrigued. While watching the video with Fabio Zonin; I realized that I am moving just like him. So I plopped down on the floor and ran the movements exactly as demonstrated. And voila; I was dropping into the squat like a baby! In case it was a case of temporary psychosomatic healing decided to wait until today before passing judgement. Sure enough I woke this morning with my hip pain much reduced(70-80%). Walked the hounds about 2 miles with zero pain. Today was snatch day(doing Maximorum currently) so used what I learned in the vid as part of my warmup. First thing I noticed was my goblet squats were noticeably deeper; again with almost no pain. Next even my halos showed more range pf movement. About 14 sets into my snatches I suddenly realized that I wasn’t thinking about my hip any more whereas normally about 2/3 of my attention would be on the angle of my femur to my pelvis. Again more white magic from Mr. Neupert!
cheldelformai
Level 7 Valued Member
I want to share my experience with the P3 protocol. I'm a kettlebell warrior and BJJ student in his early 40s.
My upper back, neck and shoulder area have always been my weak (and often tight and painful) points.
I bought tried out Sore Knee Solution in 2020, it was working but it was too time consuming and I stopped doing it.
Fast forward to 2023, BJJ sessions are killing my upper back the day after.
Bumped into this thread. Reading comments here I realized that I was breathing too slow when doing it.
Started doing it again, at a faster pace this time. Now sessions last max 30mins instead of 1h, much more sustainable.
I'm a couple of months in now, doing it daily:
- supine: L3 but still doing a dead bugs regression, working on it
- side: L3 got to 30 reps but they are still tough, I'm consolidating before moving to L4
- prone: L4 feels strong
Lots of cracking and popping in my upper spine the first few weeks, I also felt muscles in the scapular area being kind of stretched in a very nice way. Cracks and pops are basically gone now, just a bit in the morning when waking up. Tightness and pain are 95% gone.
Yesterday at BJJ our trainer made us hold planks for several minutes at a time, I was the only one doing them with extreme ease (without having done one in years). I think it's a P3 WTH effect.
A couple of weeks ago I bought the full Sore Joint Solution to get phase 2 and 3 as well. Will wait to do them though, I want to milk all the gains from phase 1 first.
All in all it's working pretty well. It feels a bit like a chore sometimes but it's becoming a habit.
My upper back, neck and shoulder area have always been my weak (and often tight and painful) points.
I bought tried out Sore Knee Solution in 2020, it was working but it was too time consuming and I stopped doing it.
Fast forward to 2023, BJJ sessions are killing my upper back the day after.
Bumped into this thread. Reading comments here I realized that I was breathing too slow when doing it.
Started doing it again, at a faster pace this time. Now sessions last max 30mins instead of 1h, much more sustainable.
I'm a couple of months in now, doing it daily:
- supine: L3 but still doing a dead bugs regression, working on it
- side: L3 got to 30 reps but they are still tough, I'm consolidating before moving to L4
- prone: L4 feels strong
Lots of cracking and popping in my upper spine the first few weeks, I also felt muscles in the scapular area being kind of stretched in a very nice way. Cracks and pops are basically gone now, just a bit in the morning when waking up. Tightness and pain are 95% gone.
Yesterday at BJJ our trainer made us hold planks for several minutes at a time, I was the only one doing them with extreme ease (without having done one in years). I think it's a P3 WTH effect.
A couple of weeks ago I bought the full Sore Joint Solution to get phase 2 and 3 as well. Will wait to do them though, I want to milk all the gains from phase 1 first.
All in all it's working pretty well. It feels a bit like a chore sometimes but it's becoming a habit.
guardian7
Level 6 Valued Member
I have read other books on improving posture that validate the theory behind SJS and have bought into the idea of seeing head position, breathing, posture etc. as all related and fundamental.
However, I think that we can get even more out of the SJS solution if you monitor your breathing all day long, not just in your exercises. Particularly try to avoid mouth breathing and even avoid mouth breathing as much as possible during recovery from lifts. You don't want to be mouth breathing a lot when doing exercises. Pavel mentions this I think in S&S. Slower heart rate and breathing rate are indicators of physical fitness. For example,
Do you hold your breath or mouth breath when concentrating on the computer for example? Very common apparently and unconscious behavior.
When you turn your body, do you lead with your head or rigidly rotate your core first. Those have difficulty with the eggrolls (me) for example may need to work on this disassociation.
Neck nods are great and really helped me. My neck used to be so crunchy for lack of a better word. However, to get even more out of it, monitoring posture all day long and being aware of head position as you sit and move will reinforce the SJS practice.
In short, taking some of the lessons of SJS into daily life supports the effectiveness of the program. It is also helpful to reduce stress.
However, I think that we can get even more out of the SJS solution if you monitor your breathing all day long, not just in your exercises. Particularly try to avoid mouth breathing and even avoid mouth breathing as much as possible during recovery from lifts. You don't want to be mouth breathing a lot when doing exercises. Pavel mentions this I think in S&S. Slower heart rate and breathing rate are indicators of physical fitness. For example,
Do you hold your breath or mouth breath when concentrating on the computer for example? Very common apparently and unconscious behavior.
When you turn your body, do you lead with your head or rigidly rotate your core first. Those have difficulty with the eggrolls (me) for example may need to work on this disassociation.
Neck nods are great and really helped me. My neck used to be so crunchy for lack of a better word. However, to get even more out of it, monitoring posture all day long and being aware of head position as you sit and move will reinforce the SJS practice.
In short, taking some of the lessons of SJS into daily life supports the effectiveness of the program. It is also helpful to reduce stress.
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BillSteamshovel
Level 6 Valued Member
If I want to guarantee nasal breathing for a long time ..... with no accidental unthinking reversion to mouth breathing
1. Tape lips (Buteyko Breathing Idea)- use a 6mm wide paper sticky tape vertically up/down on centre of lips - this narrow tape leaves plenty of room to allow air to escape if you need to sneeze or cough unexpectedly, but it is enough to remind you "nasal breathing only"
Or
2. Rubber sheet inserted betweem lips & teeth, a Snorguard or something similar. Very easy to make a diy snorguard from a piece of silicon rubber ie cut up a food bag, no need to spend huge dollars. Higher probability of hurting yourself if you sneeze or cough.
Somni Snore Guard
Low cost - the most affordable device available to prevent breathing through the mouth Safe and effective - excellent results in over 30 years of use around the world Easy to fit - moulds easily to fit an individual's mouth....why pay for professional fitting when you can do it yourself...
traztech.com.au
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Training for Life
Level 6 Valued Member
I’ve had back problems that have been causing sleep issues for years now. Visited a postural correction specialist, a chiropractic and a physio but didn’t really find the answers I was looking for.
I got the protocol and am about three months in. I’m down from five days a week to a measly three, but writing this I feel like I got to get back to five.
I am still on phase 1, although I can now hit the numbers on supine and prone to advance to phase 2 with additional side lying work. However, I feel like I am still benefitting from the phase 1 work so I want to reach 30 reps of level 4 side lying before moving on to phase 2. I am now at about 20 reps of level 3.
My back issues are still there, but through the protocol I have learned a technique which alleviates the issue nearly instantly: focusing on expanding the sides when breathing (as instructed to do during side lying position). Whenever my back is acting up and making me unable to sleep, I focus on expanding the sides evenly when inhaling, which makes something goes back in place, removing my back ache and helping me fall asleep.
While I am disappointed that I’m progressing so slowly on the protocol, the aforementioned insight alone has made the three months worth it.
There are a couple of questions I’ve been pondering for some time:
1. I have a significantly weaker and ”lazier” left side of my torso. Should I somehow address this imbalance, perhaps do more reps on one side of side lying and dead bug?
2. Due to the imbalance, I have problems pressing to the ground evenly in the prone position, and difficulty keeping the serratus anterior active on one side. Is there something I can do to address this?
I got the protocol and am about three months in. I’m down from five days a week to a measly three, but writing this I feel like I got to get back to five.
I am still on phase 1, although I can now hit the numbers on supine and prone to advance to phase 2 with additional side lying work. However, I feel like I am still benefitting from the phase 1 work so I want to reach 30 reps of level 4 side lying before moving on to phase 2. I am now at about 20 reps of level 3.
My back issues are still there, but through the protocol I have learned a technique which alleviates the issue nearly instantly: focusing on expanding the sides when breathing (as instructed to do during side lying position). Whenever my back is acting up and making me unable to sleep, I focus on expanding the sides evenly when inhaling, which makes something goes back in place, removing my back ache and helping me fall asleep.
While I am disappointed that I’m progressing so slowly on the protocol, the aforementioned insight alone has made the three months worth it.
There are a couple of questions I’ve been pondering for some time:
1. I have a significantly weaker and ”lazier” left side of my torso. Should I somehow address this imbalance, perhaps do more reps on one side of side lying and dead bug?
2. Due to the imbalance, I have problems pressing to the ground evenly in the prone position, and difficulty keeping the serratus anterior active on one side. Is there something I can do to address this?
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Level 4 side lying is killer, but worth persevering with! IME there's nothing to be gained by rushing through the program, milk every position for all its worth, exploring the body and whats going on.
I've got some side to side imbalance (most likely from years of playing guitar with poor posture as a teenager.) that I've been working on and P3 has helped a lot with. For myself it seems to be the posterior oblique sling connecting left shoulder and right hip that is weak/underactive. This is made up of the left lat and right glute. Exploring this and focusing on activating those muscles in various movements has really helped me. When the sling is firing properly I find my left side also activates properly too. Obviously you may have something different going on, but learning about the oblique slings and exploring them may be useful?
guardian7
Level 6 Valued Member
I think we should always address imbalances. They will always exist to some extent, but we should minimize them.
Things like overhead loaded carries. Arm bars. Stability type isometric exercises that strengthen and activate seem to be in order.
I certainly agree that there is no point rushing through the stages as long as you feel it is helping. I am trying to think of it like flossing, a daily activity rather than a strength progression.
@Training for Life,
My answers:
1. Yes. You can double up your reps on the side lying.
2. Work the side lying more - prioritize it even.
Let us know how this works for you.
GovernorSilver
Level 6 Valued Member
I got to 30 breaths, 30 nods, 30 neck rotations in Level 2 side lying.
Tried Level 3, got to 10 breaths, could not do more than a couple of nods.
Switched back to Level 2. I'll keep practicing with attention to breathing, alignment, etc. After I can do 30/30/30 with less effort - that is, less of the feeling of fighting to cross the finish line - I'll try Level 3 AGAIN.
Tried Level 3, got to 10 breaths, could not do more than a couple of nods.
Switched back to Level 2. I'll keep practicing with attention to breathing, alignment, etc. After I can do 30/30/30 with less effort - that is, less of the feeling of fighting to cross the finish line - I'll try Level 3 AGAIN.
cheldelformai
Level 7 Valued Member
Something that works for me when starting a harder level, is to do a few reps and then continue up to 30 reps with the lower level. Next session do a few more reps and so on until I do all reps with the more difficult variation.I got to 30 breaths, 30 nods, 30 neck rotations in Level 2 side lying.
Tried Level 3, got to 10 breaths, could not do more than a couple of nods.
Switched back to Level 2. I'll keep practicing with attention to breathing, alignment, etc. After I can do 30/30/30 with less effort - that is, less of the feeling of fighting to cross the finish line - I'll try Level 3 AGAIN.
GovernorSilver
Level 6 Valued Member
I did mention that I'm at 30 reps already.
What is next for me is to keep practicing at Level 2, doing at least 30 reps. When the body allows, do more than 30 reps. With time the level of effort and discomfort will drop.
I've learned there's a significant difference between 30 reps at an effort level of 8 out 10 vs 30 reps at an effort level of 4.
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cheldelformai
Level 7 Valued Member
What I meant is to do 5 reps L3 and then 25 L2.
Then the following session 10 reps L3 and 20 L2.
You don't have to follow this, I was just sharing what works for me
GovernorSilver
Level 6 Valued Member
What I meant is to do 5 reps L3 and then 25 L2.
Then the following session 10 reps L3 and 20 L2.
You don't have to follow this, I was just sharing what works for me
5 reps? I couldn't even do 2 full reps at L3.
I get what you're saying though.
BillSteamshovel
Level 6 Valued Member
did 100 deadbugs straight today, was quite surprised. The "side plank" neck nods and breathing have become easier, but egg rolls are still difficult, need to elbow nudge to make it happen, cannot do the roll with a head movement alone.
guardian7
Level 6 Valued Member
Egg rolls are surprisingly difficult. That is a great deadbug result.
BillSteamshovel
Level 6 Valued Member
Have a look at how far around Tim Andersen turns his head on these egg rolls LINK - he can easily get 180+ degrees from side to side - am flat out getting 120+ degrees from side to side ...... Am off to do some practicing.
With respect to the deadbugs result, it was @watchnerd that recommended doing Pilates 100s in another thread - I've been doing them most nights since February, 3 sets 30 seconds apart gradually getting legs lower and lower every month.
.........
BillSteamshovel
Level 6 Valued Member
Egg Rolls - Just had another look at Geoff's video -if you watch carefully the knees are quite far apart - this makes it much easier to do the roll - because the weight of the "leading" leg helps you to roll over - I've been keeping knees together making an elbow bump 100% necessary.
Looking at the videos more frequently pays off ........
Looking at the videos more frequently pays off ........
guardian7
Level 6 Valued Member
Damn that head position looks possessed! I have been doing a hollow body hold for time six days a week. It is interesting how you can still make progress with one set with high enough frequency.