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The BRF Challenge: The Plan Behind A Body Transformation

The BRF Challenge: The Plan Behind A Body Transformation

So for the past several months it seems that many of my strength and conditioning students have been really making great strides and showing tremendous results. I’ve had the pleasure of training some wonderful individuals and several of them have been on point when it comes to displaying physical results related to performance and for developing the physiques that demonstrate their hard work.

The Challenge Of The Body Transformation

So this past week I was able to get some great action shots of some of my BRF strength students. Lately they’ve been real consistent in the iron game and it’s been quite a show on my end to be able to watch them progress through their training and improve their physical and mental gains!


Because they’ve been making such strides in their gains they in turn have inspired their coach to do more of the same. As a result I’ve been engaging in a bit of body transformation of my own over the past 8 weeks. At age 39 it has been a very challenging and interesting journey and it’s one that I have been very happy to have been involved with doing.

As I stated in the video the ole coach had to show’em who’s boss! Of course this is not my first rodeo, but it’s been a few years since I’ve really gone full on beast mode as the kids like to say these days. Yes, it’s been a fun challenge, but it’s also been a big challenge. The point I made about consistency is no joke!

Joe Rogan Is Onnit

As I pointed out I adjusted both my training and nutritional plan to achieve a more optimal result. I increased my strength work from 3 days a week to 4 days a week. Likewise I increased my conditioning from 2 days a week to 3 days…and at times 4 days week when I could fit in that fourth day.

The Strength Protocol

I’ve basically been implementing a 4 day split where Mondays and Thursdays were more upper body push and pull days. I also implemented a healthy dose of bodyweight strength on these days.

Tuesdays and Thursdays have predominately been lower body squat, deadlift, and kettlebell days. The challenge of these days is that I’ve been pulling doubleheaders by doing strength work on these days and then turning around and training in Muay Thai which has consisted of 2 of the 4 days of my conditioning work.

Once again the strength plan that I followed and implemented has been my BRF Online Coaching Modules. I personally have been specifically implementing module 3 and module 4 because they contain the strength and conditioning work that I needed for this challenge.

The Conditioning Protocol 

When it comes to conditioning I already touched on the details of two of my conditioning days by including the Muay Thai into two of those training sessions. In addition to this I followed the BRF Online Coaching Modules which consists of levels of skillful conditioning drills which involve moderate to high levels of intensity.

Some examples of this would be speed and agility work on the agility ladder. I would also include cone drills for linear, lateral, and multi-directional movement to challenge my level of conditioning even further. Sprints and jump roping have also been a staple with getting in my conditioning work. I basically wanted to ensure that I could get the most bang out of my conditioning for the limited amount of time I had to devote to the training.

Werewolf Legend Bell

On days that I felt I needed to back off my intensity I would just take an hour or so to go on a hike, or just go for a long walk on a walking trail. This often helped me to clear my head and actually benefited me by helping me to come up with some creative ideas for other business related issues.

One common conditioning program I would implement on the Friday workout session that I really enjoyed is the kettlebell swing to sprint combination. For this one I’ll include the details of that here below.

The Kettlebell To Sprint Workout:

Dynamic Warm Up: Skips, Leg Kicks, Spiderman Stretch

Kettlebell Swings (72 lb.): 15 reps x 10=150 Total Swings

Superset 30 Yard Sprints x 10=300 Yards Of Sprints

Note: This involved performing the each set of 15 swings and then immediately performing the 30 yard sprint burst after. This process would be repeated until 10 rounds were completed. Give it a try and let me know how this little kick to the balls works for you!

After 8 weeks of being completely consistent 7 days a week the results have been very rewarding. For those of you who have been following this blog and keeping up to speed with my updates you know I don’t generally post photos and content of myself like this, but for the purpose of this challenge it was necessary.

Start                             Week 6                          Week 8

Brandon BeforeBrandon AfterWeek 8

Now if you examine these photos closely you can see an obvious difference between the beginning photo and at week 6. Now at week 8 with a closer eye you’ll notice that I lost some muscle thickness, but seem to be developing into an overall leaner look. The scale weight has only dropped between 8 and 10 pounds depending on what day I weigh myself and the time of day at which I do so.

I’m very interested to see where I’ll be by weeks 10 and 12. I think the results will be even more profound. I’ve been leaner in the past, but being that the last time I was this consistent was in my 20’s it’s just a bit different now with this most recent endeavor. I know I always target performance in terms of the usual content, but for once I decided to also try and communicate to you here that form always follows function.

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I feel great and just wanted to try and hopefully inspire others to go full steam ahead on their goals and challenges as well. Are you involved with any personal challenge at the moment? If so please don’t be shy about sharing. Please post up in the comments below. Stay strong. Be better. Don’t be a victim.

Related Articles:

Strength: Physical Amnesia, The Order Of Operations, & How Form Follows Function

Resourceful Strength: How To Make Gains With Minimal Equipment

Progressing Mobility: A Half Get Up To Optimal Performance

Ballistic Strength: Sharpening Your Blade And Your Mind!

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I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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