If you’re anything like me, you’ve never wanted to become a bulge of bodybuilder brisket. I grew up as a trickster (freestyle acrobat) and fell in love with being able to move freely. I always wanted my physique to compliment my ability to move, hop, jump, twist, and lose all forms of consciousness as I mutated in the air.
I wanted to be able to do high level gymnastics skills, lift heavy barbells, jump to the moon, fiddle with acrobatic fast-twitch mischief, and not give a lick about recovery. Oh yeah, don’t forget that whole "x "physique thing. Perhaps better stated: I want to look well built and do cool shit.
But this is like juggling chainsaws. You know it’s probably best to learn how to juggle one first, but you get hung up trying to juggle ten because that’s where you REALLY want to go. Nevertheless, people usually abandon these goals and go on an uber general program.
The “secret” formula for muscle building is doing compound free weight exercises and eating enough food to grow. That’s it. ‘Sthat simple. Most guys are told they just need to squat, deadlift, bench press, and drink a gallon of whole milk every day. Do that, and you’d be hard pressed to stay the same weight.
I followed the anecdotal proven path to muscle and became a slave. It was hard to do much of anything, performance wise, when one of the most fabled rules iis that you have to rest 48 hours after a hard training session.
But here’s the thing: Beyond the fact that you’ll turn into a fat slob with this formula, there’s a second dangerous consequence: Not everyone that trains with “heavy compound free weight exercises” ends up in the same spot.
Bodybuilders, powerlifters, and Olympic weightlifters all train with the barbell; they all use heavy compound movements, yet they all funnel to a different end. Where bodybuilders and powerlifters pay homage to recovery and usually split the body into parts, Olympic weightlifters and gymnasts train with a more holistic view of the body.
...and they had everything I wanted. They were strength, power, and explosive machines that could teeter the chaotic boundaries of balance, kinesthetic awareness, coordination, spatial-temporal awareness, and consciousness…and they didn’t melt like the Wicked Witch from ignoring traditional recovery windows!
I then went to pick apart these athletes and developed my own training philosophy.
When you merge heuristics of each sport together, you get MY kind of training: fun and uniquely effective. But this combination isn't exactly as easy as creating a peanut butter and jelly sandwich.
The more goals you have, the less progress you should expect in any one area. But acknowledging these goals is important because what you do should always prepare you for what’s to come.
Think river and tributaries. You can have the tributaries unless you have the main river that leads into them.
BW3 is the "river" (the start and foundation) of my philosophy on fusing barbell and bodyweight training. It goes through three levels of progress: Kame, Kai, and Kakarot.
It's designed to progress you through the barbell world with an Olympic weightlifting touch: squatting (front, back), pulling from the floor a bunch of different ways (clean grip pulls, snatch grip pulls), and pressing things all over the place.
While this is going down, you also work on the bodyweight skills that enable a future of potential gymnastics-rooted specialization. It's designed to take push-ups and inverted rows to dips and pull-ups/chin-ups to weighted dips and pull-ups/chin-ups.
Since this is a beta launch, I'm still working on some of its kinks. With this beta purchase, I'll be using your feedback to help me make this tighter, better, and something I’m proud of putting my name on. One of the ways this will happen is through a private Facebook coaching group.
As a member of this group, you are expected to track your progress, take pictures, and be involved in the community of people that join this beta group. You must have Facebook in order to have access to the community, however, you can purchase and opt out of the community if you don’t want the coaching. Alternatively, you can create a Facebook account with a pen name to protect your identity. This is a private group, and no one will see you post save for those inside