Week One Day one. Congrats on the beginning of your BAMf hammer training journey. This session is split between bodyweight movements and BAMF movements that share motor patterns. Pre-heat yourself then you have two rounds of the outlined practice with some rest breaks worked in. Then cool down and mobilize and metabolize your training into your training journal.

First 12 week 1 day 2. Reps increase slightly as the and the training structure stays the same. We (and by we I mean you with me in support) begin the first stages f knocking at the door of your capacity. Small improvements over time lead to great gains in the same way grains of sand make deserts. You just need a lot of them.

Week 1 day 3. The reps and rounds continue to ramp up. These things will fluctuate over time. Don’t forget to warm up your body and cool yourself down after training. Also take time to write in your training journal about how the session went, what you learned, where you struggle and where you’re strong.

NEW WEEK. We are moving down on the rep total but the grip will be tested more so that is a logical adjustment to make. Do not give up on your training journal as we continue to progress .

Week 2 Day 2. Today we adjust rest between reps rather than the reps themselves. There are lots of different ways that we can make changes to programming in order to achieve a state of progressive overload. Manipulating rest is an underused modality. Embrace it.

Week 2 Day 3. We add a round and drop the rest to a consistent level. The reps have not changed and we are still moving through quick count ranges. For those of you moving through this program with a lot of strength and conditioning under your belt, this may seem frustratingly slow. HOWEVER if your grip is overly taxed while the rest of your body is not let that stand as a testament to how slowly you should be moving. YOU AIN’T GON LOSE YO GAINS!

Week 3 Day 1; again we see manipulation of rounds and rest. The rounds go down but so does the rest. Take note of that. That is gonna get filed under ‘useful to know’. Do not neglect to pre-heat before you train and cool down and mobilize after AND take time to make some notes in your training journal.

Week 3 Day 2, for the impatient in the chat I have now increases the reps. As the rep counts go up throughout the process I want you to keep in mind that YOU are the one who sees reps as the only indicator of progression (insert disappointed face). Got a little less rest in here too. Have fun, don’t hit your face

Week 3 Day 3, we are getting down to the bottom of the rest barrel as we get to the top of the rep barrel. If you are impatient for more complicated programming, please keep the following in mind 1)Really effective programming doesn’t care about your being entertained. 2) If you are bored, you are also not fully checked in. If you cannot check in to ANY program that is going to be a problem later. Maybe spend some time writing about that.

Week 4 Day 1 brings a change in TONE. I want you to change how you think about the work you are doing. We will be adding in a practical cornerstone of all BAMF Hammer work. That is the difference between Practice and Training. Today you will spend 10-15 minutes practicing a movement that you are bad at. Read that sentence again and let it inform your expectations. You can do this. You just have to know what type of water you’re stepping into

Week 4 Day 2. Today you spend time practicing a more difficult variation of the Press than you have been training up until this point. If you are new to strength and conditioning, this is a fundamental tenant of how these processes work. You need to wade into the places where you have no skill and throw yourself at this area until you develop skill. This process is not easy and you need to have as much Grace for yourself as you have Determination to improve. Be patient. Do not neglect your training journal at this point.

Week 4 Day 3. Today you will mess with switch swings for the first time. This is a fantastic movement and some of you have been chomping for it but TAKE YOUR TIME. The movement is Mitch more subtle in the execution than you might expect. Spend time in your training journal after your session today.

Week five starts off with increases in reps on the training portion of the session. Time is spent with the 2/1 press in practice. As always, a thought provoking question to add to your training journal.

Practice does not make perfect. Practice makes permanent. As we approach the halfway mark in this first 12 weeks put some thought into not only what you are practicing but how well you are implementing that practice. More sets with less rest.

Week five wraps up with another slight increase in intensity. Be taking notes on how and how much these slight changes effect you system as well as your mood moving forward with the rest of your day. There is insight to be gleaned from that information.

Week six introduces a new training modality, the couplet. Instead of doing large sets of four movements we will break that up into smaller sets of two movements. The movements will have their sets completed before the next couplet is engaged. Take not of how the change in modality effects the outcome of the training session in your notebook

Second day of week six sees the second day of couplets. Now we begin to experiment with movement pairs and how they have differential effects on your system. Take not of how pairing two different movements together effects the rate of perceived exertion on your system. This gets filed under, “useful to know” for when you want to b Hilda programming on your own.

The third day of week six sees another combo of couplets. More information is always good and a purpose of the program is that cultivation of information for you as an athlete. Remember to take detailed notes about the practice section of todays work for the purpose of review and education.

I know, I know, we have been doing a lot of presses. Reason being is that for the most part, this movement is the place where the most adaptation and technical growth needs to occur. If you hate presses, learn to leave them as I love you.

Hopefully the return to larger sets came as a relief. If it doesn’t that’s great information for you http have and know about yourself. As you move on to build your programming for yourself it’s useful to know which you prefer and which way challenges you more. How goes your post training mobility? Is it great?

How is your attention to detail? Is the first rep Getting the same attention to detail as the last rep? Are you taking notes on those things? We are all a culmination of everything we have done in the last five years. Five years from now, this training session will be where you began.

Week eight brings the return of the couplets. Reps will go up and rest will come down as we have done throughout the program. Next week will bring another significant change. If you are feeling complacent or less than challenged, know that is in your attitude, not the program or the equipment.

Working your way through the repetitions and demanding perfection from yourself through the process is a vital part of the process. Today make sure that the attention paid to the first set and the last set is identical. Ask a lot of yourself and you will get a lot back.

This will be the last training of two tier structure. I hope you enjoyed it. Next week things get better and worse in all the best ways. DONT NEGLECT YOUR NOTEBOOK

Back into big circuits of four movements for week nine. Take note of which movements fatigue at what speed and intensity as well as where you feel the movement start to fall apart. Challenge yourself to an extra full round before you rest. And if you must rest bring the hammer to your shoulder rather than putting it on the ground.

Whatever your rest requirements were the last time you trained, challenge yourself to something slightly more difficult today. Even one more rep is one better than you did last time.

Final day of week nine. Hopefully your proud of the progress you have made up until this point. Be sure to dedicate some time in the training journal to adjust and adapt your expectations for goals.

COACH DOES AN EVIL LAUGH!!! Welcome to the last three weeks. You will now practice a simple flow of movement, train in a smaller range of motion and finish off the training with part of a tabata. Welcome to the other shoe.

A new day brings a new simple flow to practice. We increase the complexity of the training section and take another crack at half a tabata with a different movement.

NEw Tabats movement and a new Flow. It’s important to remain focused on the separate purposes of eac section of an exercise session. We practice that which we are not good at and we train that which we are proficient in. Check in with yourself and ask if you are ‘training’ or ‘practicing’. If you cannot tell the difference, that is worth spending some time with in contemplation.

WELCOME TO WEEK 11. The flows get more complicated as does the training section in the middle of the session. We have also added a quarter of the tabata back into the sequence. DO NOT SKIP THE MOBILITY in order to get in the extra reps and sets.

Consistency is Key. The program works if you wrk within the program. Take not of where along the way you faulted and fall short. Where do you need the extra rest? Where do you have the extra rep that you currently aren’t giving?

As we end the eleventh week together you should be feeling quite confident about how individual aspects of the training with your BAMF Hammer are going to effect your system. Enjoy the process of learning a new flow. Cherish the challenge of new training modalities and combinations for the sake of what they bring out of you. Regardless of if you consider them positive or negative. Take notes.

The last week comes with gifts. The gifts of a few of my favorite training structures for you to take a shot at before you graduate. Today is the Press Pyramid which is…admittedly terrible…but its a great upper body training session. Spend some time with the practice session stacking five of the six essential movements into one big flow. Lastly we do full Tabatas…cause I love you.

And now for something completely different. Today you get a chance to try your hand at volume work. This is a great one fore days where you have nothing scheduled and also have no mental energy to design a session. Take a set of reps and chase it down as fast as you can. Do these quick count today and start with your non dominant hand first. Stack pairs of the 5 essentials in the practice and then there is the Tabata of slams. No, I’m not mad.

It’s graduation day for you, and I couldn’t be more proud. Take time today in the session to appreciate how far you have come. Especially when it gets rough. Like in that last Tabata of slams. Cause I love you Thank you for engaging with the program. It was a joy to make it for you and with you in mind.