Below is a truly old school strength and conditioning program totally free of charge!) called The 65 Muscle and Muscle program. Please watch the entire video of Dr. Jim and myself explaining the program before you begin. Details, and whatnot.
PS – for 101 free kettlebell workouts, go here: 101kettlebellworkouts.com
The 65 Muscle and Muscle Program
Required Reading
• John McCullum, The Complete Keys to Progress (Iron Mind)
Required Apparel
• A grey or terry “track suit,” i.e., elastic bottom Rocky Balboa style sweatpants and matching sweatshirt
• The sweatshirt should be tucked into the sweatpants whenever possible.
• In cases of excessive heat, a sleeveless sweatshirt may be worn.
• In cases of excessive cold, a knit hat (preferably with tassel) may be worn.
• A brand Duke jockstrap (for the gentlemen)
• A pair of black and white Chuck Taylor sneakers, preferably high-tops
• Sweatbands worn around the head or wrists are allowed.
• Tight workout “trunks” with a draw string are acceptable.
Warm-Up
• Apply generous amounts of hot liniment rubs, e.g., Tiger Balm.
• Do jumping jacks, toe touches, and squat thrusts
The Strength and Muscle Component – x 3/week
• Perform the following exercises in a circuit fashion for six rounds:
Squat/10-12 reps
Overhead press/8-10 reps
Pull-ups or rows /8-10 reps
Dips/horizontal press/10-12
Deadlift/10-12
Abs/25 reps
• Any variation of these movement patterns is fine.
• Rest as little as possible between exercises and rounds.
• Begin with very little weight and increase the load through round 4, which should be 1 rep short of failure. Drop the weight
for each of the two last rounds.
• If you are working with KBs or DBs, try to work with doubles.
• If you do not have ample variability in weights, vary the rep ranges to modify intensity.
• Ideally, this program would be executed with cast iron globe dumbbells.
Conditioning – x3/week
• Go to a track and jog twenty laps.
• If possible, jog your laps fasted in the AM.
• Keep your pace within the talk test. If at any point you cannot sing the opening verse of the Stones’ “Satisfaction,” you’re
going too fast.
• If you can’t make twenty laps, work up to it.
• Your goal is to get your laps in 45-60 min, but don’t rush it.
• If counting the laps is a problem, start in lane 8 and move inside one lane each lap. Once you finish in lane 1, start working
back out each lap. Once you reach lane 8 again, work your way back in. Once you finish in lane 3, you’ve hit 20 laps.
• Optional: once each week do either hill/stadium stair sprints or ¼ mile repeats instead of the twenty laps. Just do these
until you have soaked your track suit in sweat.
• In cases of severe weather an Airdyne is acceptable, but it has to look like it came from a nursing home in 1982.
Diet
• Eat the following: meat, poultry, fish (sardines!), eggs, milk, cheese, veggies, and very limited carbs.
• Do not eat any processed sugar or other obviously garbage pseodo-foods.
• Your first and primary meal of the day should be a lunch of steak, eggs, and spinach.
• Eliminate alcohol, except for your Friday night cheat meal, which may include up to a six-pack of Schlitz, Old Milwaukee, or
original Budweiser in the can.
Daily Non-Exercise Activity
• Cultivate active hobbies, e.g., swimming, dancing, martial arts (Boxing, Judo, or Kung Fu are preferred), hiking, surfing, etc.
• Read challenging books, learn new languages, practice new skills.
• Walk or ride a bike for practical transportation as much as possible.
The Bottom Line: Don’t over complicate fitness, and follow this program for several years.