Moe is the first plan of the “Three Stooges” Dumbbell Training Packet. “Moe” deploys our Fluid Periodization model and concurrently trains:
- Work Capacity
- Tactical Speed, Explosive Power & Agility
- Chassis Integrity
- Full Dumbbell or Kettlebell Set
- 15-20” Box or Bench
- Open space for Sprints and Shuttle Runs
Moe has a slight strength emphasis and deploys dumbbell or kettlebell movements. Your strength work this cycle will concentrate on 6 exercises:
- Walking Lunges- Lower Body
- Dumbbell Bench Press – Upper Body
- Dumbbell Hang Squat Clean – Total Body
- Weighted Pull Ups – Upper Body
- Dumbbell Thruster – Total Body
- Dumbbell Front Squat – Lower Body
You’ll train strength Monday, Wednesday, and Friday during the cycle. The strength progression utilizes our Big 24 theory. You’ll find your 3RM or 4RM for the listed exercises in the first week, and use a prescribed weight for your working rounds which is slightly lower than your assessment weight. You’ll re-assess twice in the program during Week 4 and Week 7. In addition, you’ll train TAC SEPA or Chassis Integrity following the strength portion.
1-Arm Exercises vs Traditional Exercises
If a movement does not specify it as a 1-Arm exercise, you will utilize dumbbells/kettlebells in each hand. For exercises specified as 1-Arm, you will do the prescribed reps on each arm/leg.
6 Rounds of 3x Dumbbell Thruster: Complete 3x full thrusters at the prescribed weight with a Dumbbell/Kettlebell in each hand.
6 Rounds of 4x Dumbbell 1-Leg Hinge Lift: Complete 4x 1-Leg Hinges at the prescribed weight on each leg (8x Total). This also applies to the Bulgarian Split Squat.
Tuesday’s will be shorter sessions (40-50 minutes) and train Work Capacity and Chassis Integrity. The Work Capacity will focus on our 5+5+5 minute model, for three short but intense efforts with a short break between. We progress the volume and intensity throughout the cycle.
Thursday’s will train endurance utilizing single mode (running) training, and our multi-mode gym based endurance training on alternating weeks. You’ll progress up to 6 miles running at an easy pace, and train for 60 minutes of constant movement in the gym. The gym based endurance is no joke.
Converting Dumbbells to Kettlebells
This plan uses dumbbell weights, as they 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.
As an example, the first week’s strength progression is 20# below your assessment weight for Rounds 4-8. With kettlebells, this means dropping two sizes. So if you used a 36kg kettlebell in the assessment, you will use a 28kg kettlebell the following week.
Here is the weekly schedule:
- Monday: Strength, TAC SEPA
- Tuesday: Work Capacity, Chassis Integrity
- Wednesday: Strength, Work Capacity
- Thursday: Running Endurance or Multi-Mode Gym Based Endurance
- Friday: Strength, Chassis Integrity