***The how, what & why***
Before you think it, this isn’t related to the Komitet Gosudarstvennoy Bezopasnosti.
In this particular incarnation of those letters they mean the following:
Three different days.
Three different focuses.
Three different outcomes.
You might just find this the refreshing change up in your truing that you need.
*3on-1off or 2on-1off-1on-1off works the best I’ve found, however you can work this in to however many training days you have per week.
Kettlebell Day –
3 bells are chosen (4kg difference each bell, ideally 8kg) a light-medium-heavy set as it were.
You might choose 24kg, 32kg & 40kg, you will alternate between those based on feel, once you choose your bells you’re stuck with them for the session or until you’ve mastered the heaviest one, at which point you go up a bell size, using the above 32,40,48kg would be the new set.
The aim of the day is to build strength, power, endurance and general fortitude (LBM).
You’ll find your grip, glutes & core gain quite the benefit from this style of work.
Grappling Day –
Don’t worry if you don’t grapple, it’s the principle that matters and it is this:
– Pick things up with your hands, carry, load, throw, push or drag them.
This is a day for things such as sandbag carries, follow day cleaning the weight on to a block.
Ideally you’ll be working with bodyweight as a baseline, then you can have a heavier/lighter option in the form of more bags of different/awkward objects.
Clubbells, Indian Clubs, Maces, Hammers, Bars and all the other good stuff like these fall in to this day.
This day serves as a dual purpose strength & conditioning tool, plus it will have a great crossover to daily life and making you anti-fragile.
Plus if you grapple it will also help that as well.
You’ll build a solid set of mittens, glorious glutes & mighty abs.
Bodyweight Day –
Learning how to get the most out of the least is truly a skill the frugal possess.
A skill we should look to bring to our training as well.
Mastering basic skills such as running, jumping, crawling, claiming, bridges, planks, hanging around and how to move well is something EVERYONE can benefit from, literally.
The purpose of this day is to help you develop at the very minimum the infant form of gymnastic abilities.
Once you master ‘feeling’ your body and working with it instead of against it you’ll find your overall awareness goes through the roof, not to mention improvements in posture, grip, glutes and core.
There we have it, the first part of this simple yet surprisingly effective method.
Now you know how the days are set, and what to expect (well, a taste of it), you must understand why.
Knowing the why is the most important part.
If my why, the why of this little system fits your why then you’ll achieve great things from it.
Say they don’t match, that’s cool because you have plenty of other options out here.
On this occasion at this time we just don’t see eye to eye this time around, perhaps in another life 💪💪
Okay, the reason why this got put together was simple.
It’s about improving quality of life for the long term.
Helping you become strong, move well and able to face almost every daily task without a second thought.
You’ll also find this is great as you can do it anywhere, you don’t need a gym, you can have all the kit on your own or amongst a group of friends.
Your progress is on your hands.
Part 2 to follow.