“Curly” is the third plan of the “Three Stooges” Dumbbell Training Packet. “Curly” is a 6 Week, 5x day/week program with an emphasis on Endurance. You will train Endurance 4x/week, and Strength/TAC SEPA 1x day/week. The endurance training alternates between running and multi-mode, gym-based endurance. This is our latest theory in training endurance after testing with our Lab Rats… it’s brutal!
- Full Dumbbell or Kettlebell Set
- 15-20” Box or Bench
- Open space for Running and Shuttle Runs
You will train Endurance on Monday, Tuesday, Thursday, and Friday. Each day alternates between multi-mode endurance in the gym and running. You will run a 4-mile assessment to find your “Easy Pace” with the MTI Running Calculator, and reassess on Week 3 and Week 4, working up to 6 miles.
The multi-mode gym based endurance uses a variety of rounds and times to progress from 60 minutes of total work at the beginning of the cycle, to 90 minutes in the final week.
|(1) 60 Minutes total work on a running clock|
|(A) 20 Minutes
8x 1-Arm Dumbbell Clean and Press @ 25/35#
10m Dumbbell Crawl @ 25/35#
After 20 minutes, transition to Part (B)
|(B) 20 Minutes
8x 1-Arm Dumbbell Snatch @ 25/35#
5x Dumbbell Burpee @ 25/35#
300m Shuttle Run
After 20 minutes (40 min of total work),transition to Part (C)
|(C) 20 Minutes
8x Mr. Spectacular @ 25/35#
6x Scotty Bob @ 15/25#
Repeat the circuit in Part (A) for 20 minutes. At the 20 minute mark, transition to the circuit in Part (B). Repeat this circuit for 20 minutes, and then transition to Part (C). This will finish your 60 minutes of total work.
You’ll train Strength on Wednesday’s during the cycle. These sessions are shorter at approximately 40-45 minutes, progressing upper and lower body strength with Pull Ups, Quadzilla Complex’s, and Scotty Bobs.
1-Arm Exercises vs Traditional Exercises
If a movement does not specify it as a 1-Arm movement, you will utilize dumbbells/kettlebells in each hand. For movements specified as 1-Arm, you will do the prescribed reps on each arm/leg.
6x Dumbbell Mr.Spectacular: Complete 6 repetitions of Mr. Spectacular at the prescribed weight with a Dumbbell/Kettlebell in each hand.
6x 1-Arm Dumbbell Snatch: Complete 6x 1-Arm Dumbbell Snatches at the prescribed weight with each arm (12x Total).
Converting Dumbbells to Kettlebells
This plan uses dumbbell weights, as they are simpler to scale for loading. You can use kettlebells, you will just need to convert the weight. See the chart below for converting dumbbell weight to kettlebell weight.
- Monday – Running Endurance
- Tuesday – Multi-Mode Gym Based Endurance
- Wednesday – Strength
- Thursday – Running Endurance
- Friday – Multi-Mode Gym Based Endurance