Adam R Mundorf
Level 6 Valued Member
- Age
- 30
- Height
- 5'11
- Weight
- 198 ish
- Program
- Simple and Sinister 2.0 (Online Course Programming)
- The following is a blog post I wrote a while back for my personal website training blog but decided to start blogging here instead...
Simple and Sinister 2.0
Simplicity of Training
The Best Results I Ever Had
My Health Routine
By Adam Mundorf
“The swing, the get-up, and the goblet squat are the three most beneficial exercises anyone could do -- period.” - Pavel Tsatsouline
"There is no better entry into strength than the kettlebell. Learning to do swings and get-ups properly will lay a great movement foundation : flexible hips, strong abs, important bracing, breathing, and shoulder packing skills, etc.
Every other modality, bodyweight or barbell, will be much easier, stronger and safer with a kettlebell foundation." Pavel Tsatsouline
Simplicity of Training
You don't need to do everything, all of the time. The program minimum by Pavel Tsatsouline covers much of the basics. Here is the program in a nutshell. There is much more to it in terms of programming but if you want to learn more just buy the book.
- Warm Up
- 3(5) Prying Goblet Squat
- 5 Curls on Last Rep of Each Set
- 3(5) StrongFirst Hip Bridge
- 3(10) Kettlebell Halo
- 3(5) Prying Goblet Squat
- Swings
- 10(10) One Arm or Two Arm depending on the day
- Every other training session is done with the two arm.
- 10(10) One Arm or Two Arm depending on the day
- Turkish Get Up
- 5(1) Turkish Get Up or 5(2) Half Turkish Get Up depending on the day
- Every other training session is done with the half get ups.
- 5(1) Turkish Get Up or 5(2) Half Turkish Get Up depending on the day
- Pre-Bed Stretches (1 to 3 Circuits except Bar Hang is done only once at the end)
- 90/90 Stretch
- QL Straddle Stretch
- The key with these above stretches is to really relax into the stretch. Take your time and just enjoy it.
- Hang on Pull Up Bar
- Other Notes
- Between sets you use expand your hand bands to work your finger extensors.
- You breathe nasally slowly, use darth vader breathing and take your time between sets.
- Perform fast and loose drills to shake off the tension.
- Always use a bit of chalk.
- On the 1st of every month (starting in October), I will begin to introduce two sets of a heavier weight. Overtime, I will work up to using heavier weights almost effortlessly. Going from 16kg to 32kg over the course of a year seems impossible, as of right now I can't even think of swinging a 32kg for 10 x 10!
- Apply Cornhuskers Lotion before bed to keep your hands moisturized, especially because you're now using chalk.
- Off Days
- Simple and Sinister through the Timeless Simple Standard is meant to be run 5 to 6 days per week or as frequently as possible depending on work and life demands. If you feel run down or tired, just take the day off especially if you have an active occupation.
- On those off days I do the 'StrongFirst Mobility Complex' and the same pre-bed stretches from Simple and Sinister.
- StrongFirst Mobility Complex
- Three-Way Neck
- Fingers and Wrists
- Elbow Circles
- Kettlebell Halo
- Egyptian
- Hip Circles
- Knee Circles
- Toes, Feet and Ankles
- Crocodile Breathing
- Prying Cobra/Down Dog
- Frog
- Tug-of-War Squats
- StrongFirst Mobility Complex
- Jolts
- On the 10th and 20th of every month, you test yourself with an unrelated activity. It can be anything you want.
- My favorite 'jolt' is farmer carrying my 32kg kettlebells until form failure.
What's missing from the above? Not much. Could you do a bit better? Probably but not without added complexity. For the record, the book is worth getting. There is also an excellent online course that can be found here : https://strongfirst.skilltrain.com/Pages/Public/Courses There is so much more nuance to the program than what I wrote above.
The Best Results I Ever Had
The year was 2012 and I was a furniture mover in Philadelphia plus was an avid kettlebell lifter. My plan was simple : Wake up before work, do the program minimum from Enter the Kettlebell and eat a hearty dinner when I get home. My body was strong, my confidence was high and my vision for the future was bright. I put in the work and as Dan John put it : "Little and often over the long haul." The long haul is where I struggled. Somewhere along the way my mind got cluttered. I started to accumulate more training books, more ideas and quite frankly less results. This ends today. I will complete Simple and Sinister through to the Timed Simple standard. My mind is no longer cluttered and my vision is clear.
Who Compares, Who Cares?
Don't compare yourself to others who don't have the same lifestyle as you. A workout for a construction worker will be different than someone who sits at a desk all day. This is why the program above rocks. You do it as frequently as possible depending on your energy, time and schedule constraints. So at the end of the day : Who compares and who cares?
Keeping it Pavel
Eggs do not teach the chicken. Experienced coaches know not to mess with programs. I've seen it all the time and when I was younger I violated this principle myself. Adding this and that, changing a program because you think you are smarter than the author. I have news for you, being full of yourself for no reason whatsoever is the key to wasting your twenties and possibly thirties. Do I really know more than the great Pavel Tsatsouline? Do I have the right to change their formula? I have no right and I do not know more than them. This is why I am keeping it Pavel.
My Health Routine
- Daily Joint Mobility.
- Strength Training as Frequently as Possible
- Post Workout or Nightly Stretching
- Warrior Diet.
- 10,000 Steps per Day Minimum.
- Mouth Taping during Sleep
Last edited:
