Advanced Programming for RARE BEASTS (Originally $597 for the full year)

This is BJ Gaddour’s Annual Training Plan for 2022. Consider it a full-season of physical & mental fitness. It’s built for veteran members of TheDailyBJ.com (or advanced trainees with at least one full-year of non-stop training under their belt) who are looking for next-level programming that focuses more on building size, strength, speed & stamina plus maxing out athletic performance.

Members will be receiving a mix of instructional videos & PDFs (NO follow-alongs). The videos will be raw & uncut with a focus on content, not production value. BJ will be filming himself on a tripod with a GoPro camera.

EQUIPMENT NEEDS:

Much like the EXPRESS membership at TheDailyBJ.com, we will use the following home & gym-friendly training tools: bodyweight, bands, bells & med balls. But various loading options for each training tool are required for progressive overload and low, medium & high-rep training.

Here are 2 recommended setups based on space & budget:

BASIC SETUP:

- 3 Pairs of Dumbbells: Heavy, Medium & Light
- Door Pullup Bar
- Portable Dip Bars
- Resistance Band
- Med Ball
- Balls: Tennis, Lacrosse, Softball & Basketball
- Baseball Bat
- Foam Roller
- Box or Step for Stepups

PREMIUM SETUP:

- 50 to 100-pound adjustable dumbbells in 2.5 to 5-pound increments for micro-loading
- Free-Standing Pullup & Dip Setup
- 3 Bands: Light, Medium & Heavy (Red, Black & Purple)
- 3 Dynamax Med Balls (4-6 lbs., 10-12 lbs. & 20-30 lbs.)
- Gymnastic Rings or a Suspension Trainer
- Adjustable Exercise Bench
- Heavy Bag (Aqua Bag or BoutBag)
- Loaded Sled (Torque Fitness)
- Inflatable Hot Tub (Wave Spas)
- Pool Access
- Weight Vest
- BreatherFit (or Resisted Breathing Device)
- Balls: Tennis, Lacrosse, Softball & Basketball
- Baseball Bat
- Foam Roller
- Box or Step for Stepups

TIME COMMITMENT:

Approximately 2-3 Hours/Day Consisting of:

- Weekday EHOH* Specialization Work
- Daily 3 to 6-Mile Walk/Run
- 3 Weekly 1-Hour Training Sessions
- 3 Weekly 1-Hour Recovery Sessions
- Weekly Meal Prep & Planning
- 7-8 Hours of Sleep/Night Most Days

*Every Hour On-the Hour perform 1-5 minutes of movement, recovery or skill work. A minimum of 2-3 sets most days is required.

2022 GOALS

Here are the 6 main training goals this year:

1.) Body Recomposition*
2.) Run (and Sprint) Pain-Free
3.) Bodyweight Strength Mastery
4.) Gain Size & Strength
5.) Develop Intermediate to Advanced Boxing Skills**
6.) Mind Control (Mental Training)

*Find your fighting weight (ideal/natural bodyweight) and stay there by slowly building muscle & losing fat

**If you’ve never boxed before, that’s fine. Every year starts going back to the basics. And every “skill” has a progression, regression & modification.

QUARTERLY PERIODIZATION

Much-like the game-changing programming from 2021 at TheDailyBJ.com there will be 4 distinct quarters of training, each with a specific focus that builds on the foundation(s) of the previous quarter(s):

Q1: ORIGINS
Q2: SHRED
Q3: GAINZ
Q4: PERFORM

The first 3 quarters of the year will require the most time, energy & focus when motivation is highest. The final quarter of the year will ramp down a bit in commitment since it’s the busiest, most stressful time of year. December will be a YEAR-IN-REVIEW cycling between the greatest hits of 2022 and also encouraging the art of freestyle training to systematically gauge progress and show proof of learning.

ORIGINS will set the foundation for the entire year of training with a focus on breathing, mobility & stability. Wider bases are required for taller buildings. Entry-level nutritional guidelines will also be provided.

SHRED will focus on rapid fat loss and metabolic-cardio conditioning to lean out for the summer time. Safe & effective nutritional recommendations to maximize fat-burning and muscle-maintenance will be provided.

GAINZ will emphasize muscle & strength gain through a strategic mix of classic heavy strength training plus BJ’s signature metabolic bodybuilding templates. Safe & effective dietary tweaks will be provided to maximize muscle gain and minimize fat gain.

PERFORM will shift to maintaining the training residuals of the previous 3 quarters and focus on athletic performance. You’ll also learn how to not only avoid holiday weight gain but how to take advantage of the extra calories endemic to this season to speed recovery and squeeze out extra gainz to end the year.

Each month there will be 3 weeks of training followed by 1 week of active recovery. There’s also a 2-week break between quarters for built-in travel/vacation time and longevity.

MONTHLY SPECIALIZATION WORK

There will be a handful of key physical & mental skills we’ll be drilling mostly daily in a sub-maximal yet progressive manner. High-frequency training is undefeated for slow-cooking pain-free gainz, developing next-level mind-muscle connections and taking advantage of the snowball effect.

Much Love,

BJG