Deep Water

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DEEP WATER U N L E A S H YO U R I N N E R G R E AT W H I T E

JON ANDERSEN & JASHA FAYE

© 2014 JON ANDERSEN & JASHA FAYE

DEEP WATER CONTENTS DEEP WATER ORGINS

10

THE RETARD ROOM

15

DEEP WATER NUTRITION

27

DEEP WATER TRAINING

41

DEEP WATER CHALLENGES

72

DEEP WATER CLEAN AND JERKS

80

DEEP WATER TRAINING PARTNERS

93

DEEP WATER REHAB & RECOVERY

100

DEEP WATER PHILOSOPHY

102

BONUS PRODUCTS

105



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Success in Deep Water requires overcoming big obstacles. It requires conflict. Stress is necessary for adaptation because without it, there is none. Deep Water portals often open as a result of stressful challenges. We face challenges every day with loved ones, co-workers, friends, diet, money and training. How we adapt to this stress is directly related to how we prepare. The Deep Water approach leaves you prepared physically, mentally, and spiritually for any outcome.

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It’s difficult to push yourself into Deep Water. It takes a tremendous amount of honesty with one’s self to achieve adaptation. You have to be willing to push past your existing pain thresholds. Your mind is designed to protect you and keep your body safe. When you venture into Deep Water, even the toughest people begin to doubt themselves. When things get dicey, the “fight or flight” impulse kicks in. That’s how humans survive. Usually the brain convinces the body to stop long before it’s in any real danger. Recognizing your true limitations is integral to Deep Water. You have to be confident that you have more in the tank when every fiber of your body is screaming for you to stop. It’s when we are in the deepest waters that we achieve our greatest gains.

When Big Jon Andersen

Deep Water will transform you from pud to stud and unleash your inner great white shark.

was a young boy, he was lazy, fat, and scared. In the showers after his first day of football practice, Jon had saggy tits and the only hairless scrotum in

the room. His face burned hot with shame as he was showered with a constant stream of insults and abuse. Today when you see Jon at 300lbs with less than 7% body fat, it’s hard to believe he wasn’t born ripped.

Through trial and error and an open mind, Jon completely revolutionized his diet and training. He didn’t have a guide, he didn’t have a personal trainer, and he didn’t have anyone telling him he was right. In fact, almost everyone questioned his crazy ways. He felt like Magellan telling people the world was round when all around him everyone knew without a doubt that the world was flat.

Deep Water isn’t for everybody. Not everyone wants these kinds of results. Not everyone embraces the grind. And that’s ok, because it gives people who

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do enjoy it a huge motivational kick knowing they are achieving their goals by doing what others will not.

Deep Water is a way of life that will allow you to unlock your potential. Whether you want to see growth in the gym, relationships, work, your physique, or anywhere else, Deep Water will force you out of your comfort zones and into new growth. Deep Water will transform you from pud to stud and unleash your inner great white shark.

Jon Andersen’s Powerplant is in full swing. Every platform has at least 3 athletes on it and there are some gamers in the room. There’s a slight breeze and the sun is shining. It’s a perfect California day, a great day to pick up heavy shit! The workout is power snatches followed by power cleans: 5 sets of 5 reps in the snatch (technique work) and 5 sets of 10 in the power clean (gut check).

Cal Rugby player Anthony Kosinski is ripping out a set of ten with 80 kilos. The intensity on the club platform is heating up. There are 3 guys training there so the pace is pretty quick with little rest between sets. Big Jon is using 100kg (220lbs) for his sets while Anthony and the third athlete, Ken Boatwright, use 80kg. It is Ken’s second or third workout at the ‘Plant. He is a former pro bodybuilder who has made the switch

Deep Water is a way of life that will allow you to unlock your potential.

to CrossFit. He has a great attitude and knows how to work.

Jon decides to add a twist to the program: one more set to failure. Anthony and Ken will both use 60kg (132lbs). Jon is sticking with his original weight of

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100kg. Ken and Anthony both stop at 40 reps; not a bad showing and a serious scorcher for anyone. Now it’s Jon’s turn. “Start filming,” he quietly says to me.

I quickly fumble around until I manage to turn on my phone camera. (I’m very low tech.) Luckily, I got my camera rolling just as Jon grabs the bar and begins his set. At 40 reps, it’s clear he has no intention of slowing down. 17 reps later, my camera is out of memory. Jon is cruising past 60 reps. He’s breathing hard and his impressive frame seems to be growing with every rep. I notice that he is mumbling something to himself. He is in Deep Water. Everyone in the room is pulling for him, shouting encouragement. But Jon doesn’t seem to notice. He has a snarl on his face and he’s attacking the barbell like a great white devouring a seal.

At that moment Jon is reminded of a story

He has a snarl on his face and he’s attacking the barbell like a great white devouring a seal.

he heard when he was a child: Alexander the Great had just sailed the high seas to land on Persian shores. Despite being vastly outnumbered, Alexander ordered his army to burn their own boats, thus removing any exit strategy or method of retreat. Alexander left himself and his men with only two options: victory or death.

It proved to be the right decision as it motivated Alexander’s invading army to conquer the Persian hoards.

“Burn the Boats!” Jon shouts at rep 65. Jon is saving nothing for the trip home. 70 reps down. He’s in very Deep Water now, but he’s showing no signs of slowing down. His pace has quickened a bit as he passes 80. It’s truly amazing to watch. His breathing is harsh and labored. His hands are a bloody mess. His

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entire body is in a state of stress but he keeps grinding away. Jon is talking out loud but his words are unclear. He stays focused as his resources start to run out: His vision is darkening. The pain in his hands and back jerk his mind back to reality as his body looks to protect itself by shutting down. Most people would have stopped long before, but Jon sees his narrowing vision as a portal and dives through. 85 reps now. A 6-foot circle of sweat and chalk surrounds him. 90 reps.

As he approaches 95 reps, it seems that it must be the end, but Jon wants more. He has no idea how many reps he has done or what’s going on around him. Life outside seems to have slowed down while the storm in his mind and body rages on. Fear grabs hold of him. His heart is pounding in his ears and he can’t breathe. Every beat of his heart is like a clanging bell in his head. Alarms are sounding. Jon has broken through a new pain threshold and has never felt this close to dying. He presses on, curious to see how far he can swim into the abyss. To manage his fears, Jon uses the same tactics he has always used: face them, attack head on, and don’t leave anything in the tank for the swim back. Finally, he stops at 101 reps.

I have been training with Jon for over 15 years and I have never seen him in deeper water. His right eye is flipping up like a window shade and he seems to be flashing in and out of consciousness. As he stumbles around it becomes obvious that he is changing, growing to adapt to his extreme workload. He is falling forward when 3 of us catch him. It takes all of our strength to collectively right the behemoth and get him on all fours in front of a fan.

When I ask him about that 101st rep, he smiles and tells me, “I can’t stand the idea that I might limit myself by picking some magical number like 100. What if my real limit is 102 and I set my mind on 100 at the beginning of the workout? Then I will never truly know how far I can push it.”

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I don’t think he had another rep in him. What we witnessed was something that few ever see but many talk about: going to failure. That is, truly exhausting one’s resources to the point of failure. Many people talk about going to failure, but most of the time, they set a number in their heads and stop when they reach it. They never truly reach the point of extreme adaptation and therefore never realize their true potential. The only way to truly grow is to push yourself beyond your limits, into the darkest places. Face your fears and attack them. Being afraid is normal. It’s part of life. It’s how you face that fear that is a true test of your mettle.

You need to keep an open mind. Opportunities for greatness are all around you. If you don’t recognize them, they’ll slip through your fingertips. Jon had planned on going to 50 reps because it would allow him to beat his training partners and because 50 is a lot of reps to do in the power clean with any weight, let alone 220lbs. When he got to 50 he recognized an opportunity for growth and dove through the portal. Even though he was hurt and tired he realized that if he pushed through his fear and discomfort, he could do something great and see fantastic gains from it. So he seized the opportunity, attacked his fear, and ignored his discomfort.

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CHAPTER ONE

DEEP WATER ORGINS It is a warm day on the Willamette River. Children are splashing around in the cool waters, families are spread out on blankets soaking up the sun, and there is a friendly game of volleyball underway. The only interruption comes from the occasional shipping barge slowly lumbering by.

A young boy stands alone. He has separated himself from the throngs of other children. He is wearing a t-shirt in spite of the perfect temperature, the telltale badge of a self-conscious fat kid. His eyes are transfixed on the far bank of the river. Kids are playing there as well. Somehow the opposite shore appears to be sunnier and more fun.

He recalled every other visit to the river. He would swim out halfway before becoming overwhelmed by fear and turning back to frantically swim to shore. It never occurred to him that he was covering the same distance either way. He would crazily imagine being devoured by sharks, despite being in fresh water. His fear took the form of a feeling not unlike drowning. Before he was even

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ankle-deep, the air would become heavy in his lungs. He felt frantic and out of control and he wasn’t even swimming yet. Just the thought of venturing into the water made him shudder. He was sure everyone was watching him, waiting for his inevitable failure. Even though this time would be no different, he awkwardly negotiated the rocky shore into the cool water like a man walking the plank.

To Jon, the boys swimming nearby seemed like grown men. He would never be like them, he thought to himself. He would always be fat and lazy, never athletic or tough. He would never accomplish anything and he would definitely never make it across this river! The boys on the other side seem to be laughing at him, jeering and taunting. He takes another unsteady step. They are a thousand miles

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away. He has never been more motivated to swim across this river.

Without another word, he awkwardly flops into the water and starts swimming. It’s some sort of breast stroke/doggy paddle hybrid. Whatever it is, it’s extremely unathletic, but he’s determined. He’s making steady progress, flopping aggressively towards his goal.

After what seems like an hour, he stops for a breath. The shore seems no closer than when he was standing looking at it. Instantly, he is filled with fear and disappointment. He’ll never make it across. Years from now, he’ll be an old man staring across the river, still gripped by terror. Reluctantly, he turns around to make the shameful swim back. Surprisingly, he has come further than he expected, further than he’s ever been. Fear washes over him and he begins to frantically thrash about, trying to gain some kind of control. He’s in trouble. This is beyond his childish fears. He’s in real danger of drowning and he knows it. Back on the shore, nobody is looking his way; they’re all looking upriver.

Before he even sees it, he knows what they are looking at. A quiet calm blankets him as he turns to see the massive barge closing in. Without hesitation, he begins to swim hard towards the shore where he started. Within seconds, he realizes he has come too far to get back to shore before the barge overtakes him and turns him into an urban legend.

He knows what he must do. His only chance is to swim to the far side. It has nothing to do with sharks, or with the thousands of times he had tried and failed. This is about survival. He will either drown or be run down by mediocrity if he doesn’t swim hard to salvation. This is a swim for his life.

He doesn’t look up until he feels the rocks on his fingertips. His lungs are on fire and his arms and legs are aching. But he’s made it. He no longer cares about

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his flabby chest because he knows something important has happened. For the first time in his life, he conquered his fear and he did it with hard work and determination. He won the first of countless battles against fear by grinding through it with sheer will power.

As he pulls himself out of the water, he glances back at the barge to see just how close he had come. He shudders, realizing that without a doubt, he would have been overrun and chewed up by its massive propellers.

Without another look back, he pulls off his wet t-shirt and strolls over to join his classmates. He’s almost as terrified of them as he was of drowning, but that doesn’t stop him. Fear means something else to him now. It means hard work.

Few animals instill a sense of fear and awe like a great white shark. Sleek, beautiful, efficient. It’s hard not to recognize the beauty of the big fish. It has adapted to the changing climates better than most animals and remains at the top of the food chain. It’s a perfect killing machine, always moving, never at rest. Big Jon Anderson is like a great white. He is never at rest and has adapted to his environment in ways few people do. He certainly instills a sense of awe. At 6’1” and a powerful 300lbs with around 7% body fat, he commands attention without saying a word. He was an international strongman competitor and is currently a professional wrestler. Not content with being a pro athlete in two sports, he recently teamed up with the great Achim Albrecht to pursue a professional bodybuilding career.

All of this, and he doesn’t have an athletic bone in his body.

Deep Water training is not about swimming, it’s not about diving, and it’s definitely not about fishing. Deep Water is about dragging yourself off of the comfortable beach of life and venturing into deep, dark places, physically, mentally and emotionally, with no regard for the return swim.

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Deep Water was created by accident. It was born of a fat kid’s desire to be bigger, stronger, and leaner than everyone who ever hazed, picked on, or out performed him. Save nothing for tomorrow because there will never be another today. Deep Water is something that we believe can –and should- be applied to any aspect of your life where you want to see growth. It’s a paradigm that anyone can flourish with, but it isn’t for everyone. It requires laser focus and uncommon tenacity. It also requires more than a little guts and complete and total devotion. Devotion to the philosophy, devotion to the grind, devotion to your peers, devotion to success, and devotion to failure.

Deep Water is not based on some exercise science journal or someone else’s facts. It’s based on individual achievement through adaptation. It’s all experiential. We learn by grinding it out and finding our true limits, pushing through pain thresholds and finding new levels of mental, physical, and spiritual growth.

Everyone has obstacles in life. For Jon, they were obesity and severe dyslexia. With Deep Water, Jon overcame his fears and shortcomings and is living a life he never imagined possible. It doesn’t matter what your goals are, Deep Water will release the great white inside of you.

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CHAPTER TWO

THE RETARD ROOM The Resource Room at Knight Elementary School was a place for students who struggled with the normal curriculum. Some were special needs students with learning disabilities, some had suffered head trauma, others had Downs Syndrome.

The school’s main building is shaped like a horseshoe, with large windows facing inwards toward a garden and playground. All of the students attending the classrooms on the inner row of the horseshoe had a clear view of the playground and the classrooms opposite their own, including the Resource Room.

Consequently, it was impossible to set foot in the Resource Room without the rest of the student body knowing about it. For most of the students who had classes in the Resource Room, this was an exciting by-product of being “special.” They loved the attention. Few of them understood the children’s cruel humor that led to it being called the “Retard Room.”

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For a select few, this was the ultimate humiliation and the worst part of every day. These “special” kids didn’t feel special at all. They knew all too well what it meant to be in the “Retard Room.” It meant name-calling, ass kickings, bullying, and all around general misery.

One such “special” kid was Jon Andersen. Jon had loving parents and a sweet disposition. He was a goodlooking kid but was on the bigger side of husky. His mother would supportively tell him it was just “baby fat” and that it would melt off as he got older. But as the years passed, Jon kept getting plumper. His size and sweet disposition led to frequent bullying. The titty twisters were the worst. He was quickly given the nickname “Pud.” Needless to say, he hated the handle. No one named Pud had a girlfriend. No one named Pud had any friends. Still, over time, he shamefully began to respond to the name. It seemed better to be ridiculed than ignored.

Jon had severe dyslexia. His experiences reading in class were brutal. When his name was called (which seemed to happen all the time), cold sweat would appear on his brow and his shirt would stick to his pasty folds. His throat would

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constrict and his mouth would become as dry as chalk, making it impossible to utter a word. His mind would become a static filled chaotic vacuum. He would just freeze most of the time as hot tears rolled off his cheeks and down onto his textbook. He wasn’t afraid of public speaking so much as he was afraid of being exposed as a dummy. His dyslexia was as crippling as polio to him. Every time someone else’s turn came to an end he was riddled with anxiety. He wondered how his classmates made it look so easy, the way the words rolled off their tongues as if they themselves had written “To Kill a Mockingbird” and were reciting it from memory. For Jon, the words looked jumbled on the paper and made little or no sense. He knew what the letters meant and what sounds they represented, but somehow when they were printed in the form of a story, it became overwhelmingly confusing and daunting.

When he was first placed in the Resource Room, he thought it would be an improvement. Maybe the other kids would be like him. No one would stare and laugh as he struggled with difficult reading. But he was wrong; it was even worse. There were no children like Jon. In fact, he didn’t identify with a single student in there. Worst of all, his time in the Resource Room was the period immediately after lunch, making it impossible for him to sneak in. The entire student body would be settling into their 5th period classes to watch the parade of misfits head into the Resource Room.

His victory in the river had been huge for him on a personal level. But the rest of the world couldn’t give two hot shits. He was drowning again. It was the same feeling he had that day on the river, only this wasn’t a shipping barge running him down; this was a lifetime of beatings and ridicule. He was scared, but his experience on the river had taught him something: he could out-work his fear.

He didn’t know how, but he was going to out-work this reading problem. He had to get out of that room. After a particularly nasty day at school, Jon told his

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mom through snot bubbles and tears that she had to get him out at any cost.

The next day she saw the principal. She told him he was making big gains and belonged with the rest of his classmates. Somehow, she convinced him that he was ready to switch two-thirds of the way through the semester.

The following week, Jon was back in the regular classrooms. He wasn’t just battling dyslexia now. He was also very overweight and the only known “graduate” of the Resource Room. He wasn’t going to let this opportunity pass him by. He read constantly. At home, he struggled with books a few reading levels above his own so that easier passages at school wouldn’t be so intimidating. He read aloud, in front of a mirror at first, then in front of his parents. Sometimes he would read the same difficult sentences over and over again -hundreds of times- until he could recite it from memory. He hadn’t cured his dyslexia, but he was out-working it.

His bodyweight was increasing at an alarming rate. He wasn’t abused at home or seeking attention. His parents were loving, caring, hard-working people. The kids in the Resource Room had obvious reasons for their physical ailments. Jon had no excuses. Jon was just lazy.

He knew he wanted to change. He knew he wanted to be great. He was just too scared to man up and sign on the dotted line. But nothing he did seemed to matter. He just kept eating. It was the only part of his life that he had any control over. He could eat until he was sick if he wanted, which he often did. He got great joy from the food he ate, especially the sweets. Jon would come home from a miserable day at school, collect all the snacks he could find, make a huge pile in front of the TV, and eat everything. When his parents came home, he would still eat a huge home cooked meal.

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His mother loved the way he appreciated her cooking. He always asked for seconds and often thirds. There was always room for desert and momma was liberal with the sweets as well. She loved her boy and took great joy in preparing delicious meals for him. He loved to eat a big meal then enjoy a lavish dessert before lounging around in front of the TV. Whenever the food ran out and the TV turned off, he felt empty and alone.

At school he was reminded of his obesity every day, bullied constantly. Everyone still called him Pud, or fat ass, and not just the strong kids. Somehow Jon had become lowest man on the totem pole. Even the weak, non-athletes picked on him. They saw that he was never going to stand up for himself and that he was an easy target.

The abuse continued into high school. At Canby High School the worst physical insult you could suffer was to be “top-locked.” Being top-locked meant you were hoisted on top of the lockers and your shoes were tied tightly through one of the locker doors. It was the equivalent to getting stuffed in a trashcan or getting a toilet swirly. It meant either a nasty fall forward or waiting shamefully for help to come while the whole world laughed at the pussy who got toplocked. It was almost as bad as being in the Resource Room. Jon got top-locked at least once a week.

Once, his assailants were a group of pencil-pushing lab nerds. It was like some sick comedy. They were the least athletic, sickliest, pathetic group of bullies ever assembled. But to Jon, they were just another group of kids out to humiliate him. Together they managed to heave Jon’s substantial girth onto the lockers and tie his Converse to the door.

As they walked away laughing, Jon began to cry. It was the worst feeling he had ever experienced. If things didn’t change soon he was going to die. He was

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drowning in the worst way. His round body shook and convulsed as he sobbed uncontrollably. Around him kids were laughing and pointing. A few looked sorry or concerned, but none offered a hand. Soon the bell rang and the kids all went to class, leaving Jon to moan on top of the third corridor lockers.

A few minutes later, the PE coach saw Jon and began untying his shoes and consoling him. Nothing the coach said calmed Jon down. He couldn’t breathe through the tears. He was drowning in an ocean of insults and couldn’t see an end to the pain that he was swimming in. He had accepted that he was going to always be less than mediocre.

He had no idea what he was doing, so he just trained as hard as he could every day, fueled by the determination of a kid who never wanted to get beat up again. The coach continued to talk to Jon, telling him he was going to be alright. All the while, he was guiding Jon through the hallways, gently pushing his shoulder this way and that. Jon was unable to see where he was going through his tears.

Eventually Jon found himself in the weight room. It was empty except for him and the coach. Jon’s tear streaked face peered around the room as if he had never seen anything like it. In here, there were no jeering bullies. Only iron and steel.

The coached looked him dead in the eye and said, “Don’t you think it’s time to do something about it?”

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From that day on Jon spent every spare moment in the gym. Like every boy his age, he had been to the movies to see “Conan the Barbarian.” Jon wanted to have muscles like Arnold Schwarzenegger, and the gym was where he could get them.

He became obsessed. He read books and interviews about bodybuilding and weight training. He lost himself in his workouts, training alone. He had no idea what he was doing, so he just trained as hard as he could every day, fueled by the determination of a kid who never wanted to get beat up again.

People still called him Pud, but the

“What is the next level of pain?” he would ask the universe. “It’s not about who’s strong now, it’s who’s strong after 10 more sets of this shit!”

beatings were becoming less frequent. Perhaps it was his slow but gradual weight loss. Maybe it was the confidence he found in the weight room. He certainly wasn’t as afraid anymore. Now, he got approving nods from some of the more popular kids who saw him grinding it out in the squat rack. The same kids that used to point and laugh or take part in the hazing now looked at him with respect. It hardly seemed possible.

He learned quickly that the bullying had less to do with his physical weakness and more to do with his emotional weakness. The more he acted like a frail victim, the more victimized he became. The more work he put in to improve himself, the more respect he got around the schoolyard.

Jon discovered himself in the weight room. In the gym, he found acceptance and a way to silence the critics. By his junior year in high school, he was one of

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two students who could squat 405lbs.

He developed a mantra, a series of phrases he used to motivate himself when no one around him even dreamed of training like he did. In fact, most people just looked on in awe, convinced that he was crazy.

“What is the next level of pain?” he would ask the universe. “It’s not about who’s strong now, it’s who’s strong after 10 more sets of this shit!”

Now when he walked the halls, he was given wide berth. He had not only transformed his body, but his outlook and way of thinking. He applied his allor-nothing formula that he had learned in the river to every aspect of his young life: schoolwork, training, and diet. Now his classmates called him Stud and Pud was a distant memory. But sometimes, someone would eventually remember and remind everyone what a pud Jon really was. He wanted to put distance between that scared young boy and the young man he was trying to become. Every workout pushed him further from that fat kid in the mirror. Every swim into uncharted waters brought him closer to his goal: to look better and be stronger than everyone.

He had no one showing him how it was done. He was learning through repetition and experience, trial and error. There were no easy workouts for Jon. In the beginning, his training sessions were fueled by fear. Nearly every workout, he found himself in a compromised state, cramping up or gasping for air through mouthfuls of barf. When he got to a point in his workouts where he was afraid, he would throw a switch in his mind. Just bear down and get through it, he would tell himself, just like that day on the river. By now, he knew he could out-work his fear. He had started high school a pasty, round, flabby 130lbs and finished at a solid 190lbs with a 400+lbs squat. His shoulders had broadened and filled out enough that he no longer had an O-shaped body, but a vaguely

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V-shaped torso.

His biggest transformation took place once he got to college. He no longer had the easy life of home-cooked meals and desserts. He had to pay for books and tuition before he even thought about food. So he shopped accordingly. There was no room in his budget for anything but the essentials. He discovered early on that he recovered from heavy workouts faster when he ate a lot of protein. So it didn’t take a genius to figure out that if Jon was planning on training hard, he had to budget his diet for recovery purposes only. That meant no money could be spent on sugar or carbs if he was going to maximize the space on his plate and the money in his wallet.

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His new lifestyle transformed his body from 190lbs to a solid 260 in four years. His unique training style combined with his willingness to consume gigantic amounts of protein transformed him. His strength alone made him a sought after commodity. Before long, he was the starting inside center for his school’s rugby team. His amazing leg strength made him the fastest player on the field. His last year in college, he single handedly scored more points than the rest of his team combined. He was Team Captain and MVP.

Jon knew that his success on the rugby pitch was the direct result of his hard work in the gym. He knew that nothing he would face during 120 minutes of rugby would compare to a set of 20 reps with 500+lbs in the back squat. His unique training philosophy had made him mentally fierce and prepared him for the worst possible situations. Most games were like light workouts for Jon. In fact, it was not uncommon to find Jon attacking a big set of squats after a game while the rest of the team was out celebrating.

At 23, Jon was a college graduate with a major in theology and a minor in philosophy from the University of Portland. After college, Jon hit the ground running. He knew he was onto something with his outlandish training style because his results were staggering. He was making gains he never thought possible while those around him seemed to be driving with their brakes on. Without hesitation, Jon applied his philosophy to the professional world of house painting. In 1995, Jon started his first business. In 5 years he had over 20 employees and was grossing over a million dollars a year. He figured that was a good time to sell and pursue his athletic career. He sold his company for half a million dollars.

At the time, he didn’t have a name for his philosophy. He would constantly tell those around him that he was “All in, every day.”

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Now, at 42, he is attempting to open the door on his third pro career as a bodybuilder. Deep Water doesn’t discriminate against age. Deep Water will continue to produce results as long as you are committed to the grind. Deep Water works if you are willing to do the work.

Almost every training session with Big Jon is set up to be some kind of battle. Jon will construct handicaps and co-efficient ratios to keep everyone in the game. You don’t have to be the strongest or the toughest person alive. All you need to train with Jon is a good attitude and an open mind. Guts help, too.

One of Jon’s favorite battles is what he calls “dead man standing.” Dead man standing is a barbell loaded to a near maximum weight and dead-lifted for singles, alternating between two athletes until someone fails. They are done with no rest except for the time it takes your partner to finish his rep. Very few of Jon’s training partners can actually hang with him head to head, except for Ricky LaRocca. Ricky has a gigantic deadlift and great technique. He is also a great guy with a huge heart and a no bullshit approach to training. Jon and him like to load up a 750lb barbell for this workout. When they go to battle, sometimes Jon wins, sometimes Ricky does. But every time they face each other, they learn and they grow. They have developed a trust and bond that few outside of the iron game can relate to. Often, the end of these high intensity battles results in a cool down set that turns into a portal and an opportunity to jump into Deep Waters.

Another favorite is tire flips. Almost no one can hang with Jon in this movement, so he devises ways to challenge himself while dragging others into Deep Waters. For example: Jon will flip a 900lb tire in a battle against two people. The first guy will flip it back to him and Jon will then flip it to the second guy. The other guy then flips it back to Jon giving the first guy time to rest but Jon none. For every flip his partners complete, Jon finishes two.

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Jon uses stair running, vertical jumping, power cleans, and squats to do Deep Water battles as well. Any exercise that uses multiple joints and complex movements is perfect. Strongman implements are particularly challenging and always fun. Using stones is a good way to go to battle. Load a heavy stone onto a chest level platform. Unload it. Now it’s your training partner’s turn. Repeat to failure, last man standing wins. The results are undeniable. Deep Water battles are designed to be so nasty and uncomfortable that when you face life’s real battles, you’ll have the tools to cope.

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CHAPTER THREE

DEEP WATER NUTRITION Success in Deep Water is dependent entirely on a strict dietary regime that Jon has developed over years of applied science. His results are hard to ignore. Here is a sample of what Jon consumes in a day:

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5AM:

100 grams of whey protein with 2 table spoons of peanut butter. Back to sleep.

7:30AM:

12 organic omega-3 DHEA eggs. 1/2 avocado.

10AM:

1 lb. grass fed organic ground beef (85/15).



1-½ cup green veggies.



2 tablespoons flax seed oil.



1 tablespoon guacamole.



1 tablespoon sour cream.

12:30:

1 lb. grass fed organic ground beef (85/15).



1-½ cup green veggies.



2 tablespoons flax seed oil.



1 tablespoon guacamole.



1 tablespoon sour cream.

3PM:

Post-workout, 150 grams of whey protein.

5:30PM:

1 lb. grass fed organic ground beef (85/15).



1-½ cup green veggies.



2 tablespoons flax seed oil.



1 tablespoon guacamole.



1 tablespoon sour cream.

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8PM

1 lb. grass fed organic ground beef (85/15).



1-½ cup green veggies.



2 tablespoons flax seed oil.



1 tablespoon guacamole.



1 tablespoon sour cream.

10:30:

1 lb. grass fed organic ground beef (85/15).



1-½ cup green veggies.



2 tablespoons flax seed oil.



1 tablespoon guacamole.



1 tablespoon sour cream.

NOTES:

2 gallons of water per day.



One fiber supplement in the morning and one at night.



1200mg of fish oil.



If a meal is missed for any reason, a supplemental 100-gram whey



protein shake is consumed during the night.

If you look up the Latin translation of the word “diet” it doesn’t say anything about getting ripped or losing weight. Directly translated, it means “lifestyle.” Deep Water is Jon’s life. He doesn’t have to remind himself to act this way or eat that way. It’s who he is.

For Jon, the eating disorders stuck with him the longest, long after he had conquered his learning disorder, the weight room, and the rugby field. Even after his successful business endeavors. Jon still ate like the fat kid in the Retard Room. He would hoard food. He would drink gallons of sugary sodas. He would

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drown himself in sweets until he had the sweats.

One day he was watching TV after a hard workout. He had eaten more protein than anyone he had ever heard of, so he felt sure he had done all he could for his recovery. Now it was no longer about recovery, it was about comfort. This was his secret time.

He had a huge mixing bowl full of M&Ms balanced on his gut. As he watched mind-numbing crap on TV, he shoveled handful after handful of chocolate treats into his open gob. He couldn’t stop, even though he kept telling himself this was bad. His brow was wet from the insulin spike. His heart was pounding and he was breathing hard, but his hand just kept returning to the bowl for another scoop. His arm was like some giant flesh crane, dumping candy rocks into the vast quarry of his guts. At some point, the joy he was feeling was replaced by anxiety. He told himself to stop but he couldn’t. The thought of stopping made Jon feel sad and empty. But the feeling of self-loathing for not being able to control himself washed over him just as his roommate walked in.

He knew he would never reach his true potential if he didn’t clean up his diet Immediately, Jon was ashamed and transported back to his childhood when he knew it was wrong, but continued to eat badly anyway. His friend looked at him in disbelief. How could this specimen have so little self-control? For Jon, it was a crossroads. He knew he would never reach his true potential if he didn’t clean up his diet. He didn’t think he could control the obsessive nature of his eating, but he figured he could at least choose which foods he obsessed over. He developed a way of life that would allow him to consume ridiculous amounts of food just like when he was eating those M&Ms. Only now it was flesh.

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He figured protein and fat both had multiple roles in the body’s metabolic chain. Both served as sources for energy and for muscle development. Carbs and sugar, however, served only one purpose: energy. His new system would exclude any food that didn’t have recovery properties, but he could eat as much of that food as he wanted.

The results were fantastic. His body transformed almost overnight. When he didn’t have any outside sources of energy, his body immediately accessed the fat it had been storing for a rainy day. Within weeks Jon was leaner than he had ever been and was still making strength and size gains.

Most people are caught up in the way they view food and “dieting.” For most of them, diet means less food or restrictive eating. On the contrary, a good diet means

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you eat so much you will be sick of eating. Eating will seem more like a job than a source of pleasure. When you are adhering to a strict Deep Water regime, you eat so frequently that you let go of your ideas about food. You don’t have to be hungry. You don’t have to restrict calories. You don’t have to wait to eat.

When he didn’t have any outside sources of energy, his body immediately accessed the fat it had been storing for a rainy day. You will consume so much quality food that the idea that you need to cheat will seem ridiculous and difficult. Food will no longer be in control of your life.

It’s important to recognize the value of quality food, stuff that is organic and locally produced. Food that is chemical- and hormone-free. Food that will go bad if you don’t eat it soon. If it’s in a sealed package and doesn’t require refrigeration, it’s probably not part of your Deep Water diet. If it can see you, you should eat it. Eat a diverse range of flesh: fish, beef, fowl, and pork. This will give the body a complete protein profile and allow it to become a more efficient protein synthesizing machine, thus allowing you to recover and rebuild after taxing workouts. Eat plenty of fats. Energy from fat is efficient, especially when a variety of fats are consumed. Just like the protein profile, your body will recognize the essential fats (fish oils, omegas, avocados, etc.) and become a more efficient fat burning vessel. By balancing your protein profile and supplementing essential fats you are giving your body a better range of tools to get into and survive your Deep Water workouts. Make no mistake, you will eat some unintentional carbohydrates. Mostly in the form of protein shakes, avocado, nuts, and nut butter.

Eat as many green veggies as you want at least three times a day. Avoid peas, as they are high in sugar. Drinking water is key to maintain liver and kidney

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health when utilizing a high-protein diet. If you weigh more than 250lbs, drink 6-8 liters a day. If you are less than 250lbs, drink 4-6 liters per day.

Protein is much more anabolic than is generally thought. You hear about only being able to absorb so much protein before you begin to waste it. That may be true. But the harder you train, the greater the demand for protein, and the more efficient your body will become at using the protein you put in it. This is especially true if you are limiting your carb intake. Your body will find the energy somewhere: unintentionally digested carbohydrates, excess protein, intentionally digested fat, and existing body fat stores. You just have to let it adapt. But be aware: adaptation is an intensely uncomfortable process. Most people want to see the gains, but very few have the mental fortitude and discipline to grind through the physical and mental stress that goes along with Deep Water dieting. The only way to adapt is to become comfortable with discomfort. You can thrive on a no carb diet if you allow yourself to adapt. It’s uncomfortable and painful, but gains hide in the pain.

For starters eat a minimum of 1-½ grams of protein per pound of bodyweight per day, up to a maximum of 2 grams. Eat up to ¾ gram to 1 gram of fat per pound of bodyweight per day. Use up to a 2:1 ratio of protein to fats.

It’s important to balance the type of fats you eat. You can consume as much animal fat as you’d like as long as you supplement them with omegas (fish oils, salmon, swordfish, grass-fed animal fat). The body will be a more efficient fatburning machine with a balanced intake.

Increase the frequency of meals, especially if you are exercising hard. If your body doesn’t think it’s going to eat for a while, it will hold onto the calories that are introduced in the form of storage (fat). If your body knows it will be eating more frequently it uses the fuel it has available.

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Most people want to see the gains, but very few have the mental fortitude and discipline to grind through the physical and mental stress that goes along with Deep Water dieting. If your body knows you are eating again soon it will surely burn right through what you put in it. Your metabolism will speed up. You will recover faster. You will have a sense of wellbeing and you will feel better.

Think about the average American workday. Up early, maybe some coffee and a small snack, but usually no food at all. Eat again at lunchtime. By this time it has been 16-18 hours since your last real meal. Your body is in survival mode. Your metabolism assumes (correctly) that it won’t be eating again for 7 or 8 hours so it slows down and holds onto some energy in the form of fat. You finish the workday and gorge yourself on a carb rich diet because all you can think about is food. Maybe watch a little TV then go to bed with a belly full of food then wake up and do it all again.

This dietary cycle is the slow death and the worst possible scenario for a Deep Water lifestyle.

Even though most of us are in no danger of starving, we eat like we will never eat again. Whether we like it or not, our society has become obsessed with food. We are constantly inundated by millions of dollars worth of advertising telling us to consume massive amounts of crap. It’s a battle we fight every day. All around us are colorful, intriguing ads encouraging us to eat more shit for less money. Deep Water will teach you to choose foods based on their nutritional and performance value rather than slick advertising.

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Eating a healthy, performance-based diet requires planning and discipline. So often, people miss meals or eat food that they know isn’t healthy because they failed to plan their day. Cooking for a few days at a time and storing the meals in the fridge is a great way to make sure you have food on hand. Just grab a tupperware container for every meal you will be away from the house. If you are looking at a 9 hour workday, grab at least three protein-rich, pre-prepared, organic meals on your way out the door.

For Deep Water to be successful, this symbiosis between diet and training must exist. You won’t be hungry. You won’t obsess about where your next meal is coming from or if it’s healthy. You will be in control of the food you eat rather than the food controlling you. You will look and feel better than ever. Deep Water dieting takes the guesswork out. You will have complete control over your lifestyle and the food you eat.

Jon is trying to get down that path faster than anyone else. The only way to do that is by providing himself with the necessary tools and materials to facilitate growth at all times. There can never be a moment when he isn’t in a state of recovery. Deep Water workouts are nasty, tough, and painful. They push you into a state of recovery that often lasts for several days. Your diet needs to reflect that. Take a double shot of protein immediately after your workout. Immediately after heavy workouts, there is a window for increased protein uptake. Don’t just push your protein after heavy training sessions. In order to stay in a constant state of recovery, you need to maintain a regimented Deep Water diet. You can’t build without protein. The human body is constantly adapting and changing. If you continue to overload a body in an adaptive state with protein it will become more efficient at using that protein. The more you can digest, the faster you will

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recover and rebuild.

Deep Water will make you a more efficient protein converting machine. If you believe your body can only ingest 30 grams of protein per meal and you only eat 30 grams of protein for the rest of your life, do you think you will ever adapt to eating 45 grams? Or even 60? No way. If you want to adapt you have to force it. Adaptation is violent. Your diet should reflect the intensity of your workouts.

If you eat enough quality meats and fats, the rice and other carbs will not call out to you. They call out to you when you don’t eat regularly enough and your brain sends out signals saying it needs quick burning energy now. But none of that really matters. If you want gains, you have to get uncomfortable. Don’t be a pussy. The carbs will always call your name. It’s your job to silence the voices and push through. If you adhere to a strict Deep Water diet your body will become a fat burning and protein synthesizing expert. If Jon is eating, he is eating protein. This was before Atkins and long before Paleo. When he was 30, Jon got a beef sponsorship that allowed him to consume 5lbs of grass-fed beef per day. It is safe to say Jon Andersen has consumed 4-6lbs of flesh a day for the last 20 years.

Thanks to Deep Water, Jon is 300lbs with never more than 7% body fat. He’s a physical juggernaut. It’s hard to imagine that he isn’t “pre-contest” or “tapering,” but this is how Jon looks 365 days a year. It isn’t about photo shoots or peaking for a show. It’s a lifestyle for him. Deep Water is a daily routine. It’s his way of life.

Before Jon’s feet hit the floor in the morning, before his ass hits the toilet, he has consumed 100 grams of protein. Jon will consume 7 or eight meals a day, like clockwork, consisting of no less than 100 grams of protein per sitting. With that comes a healthy supply of fat. There is no room left for carbs. Not because

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he wants to watch his glycemic index, but because there’s just no way to eat more. Most of us, when faced with day-to-day choices, go for the pleasure lifestyle: eating for enjoyment instead of sustenance. For Jon, it’s not just a lifestyle, it’s a necessity. Jon is in a constant state of recovery at all times. He is never not sore. The more protein he consumes, the faster his recovery from the grueling, Deep Water grinders that he puts himself through. For Deep Water to be successful, this symbiosis between diet and training must exist. Eating massive amounts of protein without the hard work won’t be effective. Training at the intensity this program calls for without proper protein replacement is a waste of time, too. Jon enjoys his lifestyle. It brings him joy to know that he adheres to a unique regimen that produces drastic results. He is proud to do what others won’t.

“Every time I look in the mirror I see that fat kid in the locker room,” he says as a big grin spreads across his face. “I train like this to make sure he never steps on this side of the mirror again.”

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DEEP WATER FRIENDLY FOODS: MEAT:

FISH:

Ground beef

Arctic char

Steak

Catfish

Buffalo Venison Ham

Cod Flounder Grouper

Swordfish Trout Tilapia Tuna

SHELLFISH:

Haddock

Clams

Halibut

Crab

Herring

Crawfish

Veal

Mackerel

Lobster

Heart

Mahi-Mahi

Mussels

Monkfish

Octopus

Orange roughy

Oysters

Perch

Scallops

Red snapper

Shrimp

Salmon

Squid

Pork Bacon

POULTRY: Chicken Ostrich Turkey Duck

Sardines Sea bass

EGGS:

Quail

Shark

Chicken (omega-3

Rabbit

Sole

eggs recommended)

Surimi

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DAIRY:

Green beans Kale

Low-carb cottage cheese

Lettuce

Sour cream

Mushrooms

Cream

Onions

Low-carb cheese

Peppers

Low-fat Greek yogurt (unsweet

Radish

ened/unflavored)

Spinach Tomato

VEGETABLES:

Zucchini

Artichoke

Avocado

Asparagus Bean sprouts Bell peppers

NUTS:

Broccoli Brussels sprouts Cabbage Carrots (uncooked only) Cauliflower

Almonds Peanuts Almond and peanut butter

Celery

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HERE IS A SAMPLE BEGINNER DEEP WATER DIET FOR A 200-POUND PERSON. USE FOOD CHOICES FROM THE LIST PROVIDED:

MEAL #1, 8AM: 9 whole omega-3 eggs

MEAL #4 (POST WORKOUT), 6:30PM:

1/2 avocado

100 gram protein shake

1/4 cup peanuts

2 tbsp peanut butter

MEAL #2, 11:30AM:

MEAL #5, 10PM:

3/4 lb. organic chicken thighs

9 whole omega-3 eggs

Unlimited green vegetables

1/2 avocado

2 tbsp sour cream

1/4 cup peanuts

1 tbsp flax seed oil

MEAL #3, 3PM: 3/4 lb. grass fed ground beef (85% lean) Unlimited green vegetables 2 tbsp guacamole 1 tbsp flax seed oil

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CHAPTER FOUR

DEEP WATER TRAINING Deep Water is all about recognizing opportunities to improve. Portals are windows of opportunity that present themselves when breaking new pain thresholds. Passing through a portal is like passing into a new world, a world where all of your goals are attainable and progress is inevitable.

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Passing through a portal is the moment in the workout when the body begins to manage pain more effectively. The big gains hide in the pain. Get comfortable being uncomfortable. Identify your portals and jump through. When you learn to recognize and jump through portals, you are on the fast track to success.

BEGINNERS 10 sets of 10 reps. There are plenty of exercises that can get you into Deep Water. Compound movements that use as much of the body as possible are ideal. As a beginner, you will want to stick with more basic movements. Back squats and deadlifts are perfect. Auxiliary exercises like curls and bench presses won’t do the trick. Keep in mind that your body may feel overtrained. The goal is to feel like you can keep going past ten even though you are whipped. Your body is releasing endorphins that have a numbing effect on the pain. At this point, don’t dive in, but watch for the portals of opportunity. Once you learn to recognize them, you are on track. These are portals to a whole new world of training and gains that you never knew existed: Deep Water.

INTERMEDIATE Now that you have pushed yourself with 10 sets of 10 it’s time to step it up. Remember the portals? Now it’s time to dive in there. You are now going to start turning sets of ten into longer, more brutal work sets. Your goal is to learn to push your body past what your mind is telling you is possible. Your body is very resilient and is capable of more than you know. When that little voice in side your head tells you to stop, you need to get pissed off and say, “Fuck you!”

It’s time to start learning to deal with being uncomfortable. Ultimately, you’ll learn to keep your mind calm while your body is freaking out. You’ll learn to

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ignore and even embrace the adrenaline being dumped into the bloodstream. It’s natural to start panicking, however this is the worst thing you can do. Calm your mind, but never your body!

Your 10 sets of 10 has now become a test to see how few sets you can do to achieve 100 reps. Keep in mind that even at this intermediate level, you are ultimately training yourself to operate in Deep Water. You are training the mind to stay calm even though the voice in your head says you are in great danger. You are training the body to break through pain thresholds like they are made of glass. Most importantly you are training the two parts to work together even though they are in two completely different states. When you are in deep,

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uncharted water it is important to stay focused on the next rep. Not the next 10. You can almost always get one more, then one more, and then one more again and again and again until you reach your goal. There is usually always one more and your mind can live with that. Don’t sell yourself short by setting a number and stopping there. Maybe, just maybe, there is more in the tank. You’ll never know unless you are willing to toe the line.

As your thresholds increase, so will your ability to perform more complex exercises. The intermediate stage is a great place to ad power cleans, front squats, clean and jerks, and some strongman implements.

ADVANCED Now we are in the shit. If you have come this far, you are a nasty motherfucker in the best way possible.

This method of training is something that you will benefit from immediately. However, you should always be pushing yourself into deeper water. Jon has been at this for over 20 years and he’s still going deeper. You will discover more about your version of Deep Water every time you get in. Keeping your mind calm will always be difficult. The bigger the goal, the tougher it is keep calm. In the beginner and intermediate programs, reps and sets are set up to do nothing more than teach you how to get in and how to recognize the portals and opportunities when they present themselves. As an advanced swimmer, you can use many different rep and set schemes. You can get into Deep Water on a set of five by turning a max set of five into 7 or 8. Or add weight and do a harder set of five. It’s all about reaching for more and getting the mind out of the body’s way. There are so many ways to better yourself. Just apply your new tools and set new standards.

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You have learned to make your body and mind work together to deal with extraordinary amounts of pain and punishment. You have stretched out your work capacity both mentally and physically. Now it’s time to push it.

Now that you’re an advanced Deep Water athlete, you are equipped to use these tools to suit individual goals with individual/customized training. You are now able to harness and access more of your physical tools through mental toughness. Ask yourself: what is your goal? What are you trying to achieve? Reaching goals is satisfying no matter what level you are.

Advanced Deep Water is truly a state of mind. The challenge is being able to recognize and capitalize on the opportunities when the time is right.

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BEGINNER DEEP WATER PROGRAM *Anybody interested in engaging in a serious Deep Water program should establish a 1-rep max in the following exercises: • Squat • Deadlift • Push press • Strict standing press • Power clean • Bench press • Incline press • Narrow-grip bench press

Once you have found your 1-rep max, you will use that number to calculate your 10-rep max. Multiply your 1-rep max by .77 to find your hypothetical 10-rep max.

Multiply your hypothetical 10-rep max by .7 to find your 70% as prescribed in the beginner’s program.

DURING WEEKS 1 AND 2 USE 70% AND TAKE NO MORE THAN 4 MINUTES REST BETWEEN SETS.

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WEEK ONE MONDAY

TUESDAY

WEDNESDAY

Light deadlift (technique) Pull-ups - 4 sets to failure Push press - 10x10 - 3x10

Bent over rows - 4x10

Lateral DB raises -

Squat - 10x10

Clean pull (technique) -

3x10 each arm

Barbell lunges - 3x10 reps 3x10

Barbell curl - 5x10

per leg

60-second plank with 20

Sit-ups/back

Sit-ups/back extension

sit-ups - 3 sets no rest

extesion - 20 each,

-20 each, 3 sets, no rest

THURSDAY

3 sets, no rest

FRIDAY

Bench press - 3x10

Active rest - Stairs,

Close grip bench - 3x10

hills, or swim: medium

Incline press - 3x10

intensity for 20 minutes

SATURDAY/ SUNDAY Off

Dips - 3 sets to failure Push-ups - 3 sets to failure 60-second plank with 20 sit-ups - 3 sets no rest

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WEEK TWO MONDAY

TUESDAY

WEDNESDAY

Light squat (technique) - Pull-ups - 4 sets to failure Strict press - 10x10 3x10

Bent over rows - 4x10

Lateral DB raises - 3x10

Deadlift - 10x10

Clean pull (technique) -

each arm

Barbell lunges - 3x10

3x10

Barbell curl - 5x10

Sit-ups - 3x20

60-second plank with 20

60-second plank with 20

sit-ups - 3 sets no rest

sit-ups - 3 sets no rest

THURSDAY

FRIDAY

Bench press - 3x10

Active rest - Stairs,

Close grip bench - 3x10

hills, or swim: medium

Incline press - 3x10

intensity for 20 minutes

SATURDAY/ SUNDAY Off

Dips - 3 sets to failure Push-ups - 3 sets to failure 60-second plank with 20 sit-ups - 3 sets no rest

DURING WEEKS 3 AND 4 STAY AT 70% BUT REDUCE REST TIME BETWEEN SETS TO 3 MINUTES.

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WEEK THREE MONDAY

TUESDAY

WEDNESDAY

Light deadlift

Pull-ups - 4 sets to

Push press - 10x10

(technique) - 3x10

failure

Lateral DB raises - 3x10

Squat - 10x10

Bent over rows - 4x10

each arm

Barbell lunges - 3x10

Clean pull (technique) -

Barbell curl - 5x10

reps per leg

3x10

Sit-ups/back extension -

Sit-ups/back extension

60-second plank with 20 20 each, 3 sets, no rest

-20 each, 3 sets, no rest

sit-ups - 3 sets no rest

THURSDAY

FRIDAY

Bench press - 3x10

Active rest - Stairs,

Close grip bench - 3x10

hills, or swim: medium

Incline press - 3x10

intensity for 20 minutes

SATURDAY/ SUNDAY Off

Dips - 3 sets to failure Push-ups - 3 sets to failure 60-second plank with 20 sit-ups - 3 sets no rest

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WEEK FOUR MONDAY

TUESDAY

WEDNESDAY

Light squat (technique) - Pull-ups - 4 sets to failure Push press - 10x10 3x10

Bent over rows - 4x10

Lateral DB raises - 3x10

Deadlift - 10x10

Clean pull (technique) -

each arm

Barbell lunges - 3x10

3x10

Barbell curl - 5x10

Sit-ups - 3x20

60-second plank with 20

Sit-ups/back extension -

sit-ups - 3 sets no rest

20 each, 3 sets, no rest

THURSDAY

FRIDAY

Bench press - 3x10

Active rest - Stairs,

Close grip bench - 3x10

hills, or swim: medium

Incline press - 3x10

intensity for 20 minutes

SATURDAY/ SUNDAY Off

Dips - 3 sets to failure Push-ups - 3 sets to failure 60-second plank with 20 sit-ups - 3 sets no rest

DURING WEEKS 5 AND 6 STAY AT 70%, BUT REDUCE YOUR REST TIME TO 2 MINUTES BETWEEN SETS. START IDENTIFYING YOUR PORTALS! STAY FOCUSED AND STAY TOUGH. THESE WORKOUTS WILL MAKE YOU WANT TO QUIT. NEVER GIVE UP! “PAIN CAUSES SOME MEN TO BREAK AND OTHER MEN TO BREAK RECORDS!” DEEP WATER: UNLEASH YOUR INNER GREAT WHITE

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WEEK FIVE MONDAY

TUESDAY

WEDNESDAY

Light deadlift (technique) Pull-ups - 4 sets to failure Strict press - 10x10 - 3x10

Shrugs - 4x10

Barbell curl - 5x10

Squat - 10x10

Clean pull (technique) -

Sit-ups/back extension -

Barbell lunges - 3x10

3x10

20 each, 3 sets, no rest

Sit-ups/back extension

60-second plank with 20

-20 each, 3 sets, no rest

sit-ups - 3 sets no rest

THURSDAY

FRIDAY

Bench press - 3x10

Active rest - Stairs,

Close grip bench - 3x10

hills, or swim: medium

Incline press - 3x10

intensity for 20 minutes

SATURDAY/ SUNDAY Off

Dips - 3 sets to failure Push-ups - 3 sets to failure 60-second plank with 20 sit-ups - 3 sets no rest

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WEEK SIX MONDAY

TUESDAY

WEDNESDAY

Light squat (technique) - Pull-ups - 4 sets to

Strict press - 10x10

3x10

failure

Barbell curl - 5x10

Deadlift - 10x10

Shrugs - 4x10

Sit-ups/back extension -

Barbell lunges - 3x10

Clean pull (technique) -

20 each, 3 sets, no rest

Sit-ups - 3x20

3x10 60-second plank with 20

THURSDAY

sit-ups - 3 sets no rest

FRIDAY

Bench press - 3x10

Active rest - Stairs,

Close grip bench - 3x10

hills, or swim: medium

Incline press - 3x10

intensity for 20 minutes

SATURDAY/ SUNDAY Off

Dips - 3 sets to failure Push-ups - 3 sets to failure 60-second plank with 20 sit-ups - 3 sets no rest

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INTERMEDIATE DEEP WATER PROGRAM *Anybody interested in engaging in a serious Deep Water program should establish a 1-rep max in the following exercises: • Squat • Deadlift • Push press • Strict standing press • Power clean • Bench press • Incline press • Narrow-grip bench press

Once you have found your 1-rep max, you will use that number to calculate your 10-rep max. Multiply your 1-rep max by .77 to find your hypothetical 10-rep max.

Multiply your hypothetical 10-rep max by .7 to find your 70% as prescribed in the beginner’s program.

DURING WEEKS 1 AND 2 USE 70% AND TAKE NO MORE THAN 4 MINUTES REST BETWEEN SETS.

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WEEK ONE MONDAY

TUESDAY

Light squat (technique) - Push press - 10x10

WEDNESDAY Pull-ups - 3 sets to

3x10

Barbell curl - 5x10

failure

Deadlift - 10x10

60-second plank with 20 Clean pull (technique) -

Box jumps - 5x10

sit-ups - 3 sets no rest

3x10

60-second plank with 20

Power cleans - 10x10

sit-ups - 3 sets no rest

60-second plank with 20 sit-ups - 3 sets no rest

THURSDAY

FRIDAY

Bench press - 3x10

Active rest - Stairs,

Close grip bench - 3x10

hills, or swim: medium

Incline press - 3x10

intensity for 20

Dips - 3 sets to failure

minutes

SATURDAY/ SUNDAY Off

60-second plank with 20 sit-ups - 3 sets no rest

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WEEK TWO MONDAY

TUESDAY

WEDNESDAY

Light deadlift

Push press - 10x10

Pull-ups - 3 sets to

(technique) - 3x10

Barbell curl - 5x10

failure

Squat - 10x10

60-second plank with 20 Clean pull (technique) -

Back extension - 5x10

sit-ups - 3 sets no rest

3x10

60-second plank with 20

Power cleans - 10x10

sit-ups - 3 sets no rest

60-second plank with 20 sit-ups - 3 sets no rest

THURSDAY

FRIDAY

Bench press - 3x10

Active rest - Stairs,

Close grip bench - 3x10

hills, or swim: medium

Incline press - 3x10

intensity for 20 minutes

SATURDAY/ SUNDAY Off

Dips - 3 sets to failure 60-second plank with 20 sit-ups - 3 sets no rest

DURING WEEKS 3 AND 4, USE 80% AND TAKE 4 MINUTES REST BETWEEN SETS. NOW TRY TO COMPLETE THE REPS IN 9 OR LESS SETS. THESE WORKOUTS WILL BE YOUR FIRST SWIMS INTO DEEP WATERS. BE ON THE LOOKOUT FOR YOUR PORTALS!

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WEEK THREE MONDAY

TUESDAY

WEDNESDAY

Light squat (technique) - Push press - 100 reps in

Clean pull (technique) -

3x10

as few sets as possible

3x10

Deadlift - 100 reps in as

Barbell curl - 5x10

Power cleans - 100 reps

few sets as possible

60-second plank with 20 in as few sets as possible

Box jumps - 5x10

sit-ups - 3 sets no rest

60-second plank with 20

60-second plank with 20 sit-ups - 3 sets no rest

sit-ups - 3 sets no rest

THURSDAY

FRIDAY

Bench press - 3x10

Active rest - Stairs,

Close grip bench - 3x10

hills, or swim: medium

Incline press - 3x10

intensity for 20 minutes

SATURDAY/ SUNDAY Off

Dips - 3 sets to failure 60-second plank with 20 sit-ups - 3 sets no rest

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WEEK FOUR MONDAY

TUESDAY

WEDNESDAY

Light deadlift

Push press - 100 reps in

Clean pull (technique) -

(technique) - 3x10

as few sets as possible

3x10

Squat - 100 reps in as

Barbell curl - 5x10

Power cleans - 100 reps

few sets as possible

60-second plank with 20 in as few sets as possible

60-second plank with 20 sit-ups - 3 sets no rest

60-second plank with 20

sit-ups - 3 sets no rest

sit-ups - 3 sets no rest

THURSDAY

FRIDAY

Bench press - 3x10

Active rest - Stairs,

Close grip bench - 3x10

hills, or swim: medium

Incline press - 3x10

intensity for 20 minutes

SATURDAY/ SUNDAY

Off

Dips - 3 sets to failure 60-second plank with 20 sit-ups - 3 sets no rest

WEEKS 5 AND 6 WILL TEST YOUR MENTAL TOUGHNESS AND RESOLVE. HAVE CONFIDENCE IN YOUR STRENGTH AND FORCE YOUR BODY TO ADAPT TO HIGHER STRESS LEVELS. LEARN TO BE COMFORTABLE IN AN UNCOMFORTABLE PLACE. GET INTO YOUR PORTAL AND STAY THERE AS LONG AS YOU CAN. USE 80% OF YOUR ONE REP MAX AND TAKE AS MUCH REST AS YOU NEED. TRY TO FINISH YOUR REPS IN 8 OR LESS SETS.

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WEEK FIVE MONDAY

TUESDAY

WEDNESDAY

Light deadlift

Push press - 100 reps in

Clean pull (technique) -

(technique) - 3x10

as few sets as possible

3x10

Squat - 100 reps in as

Barbell curl - 5x10

Power cleans - 100 reps

few sets as possible

60-second plank with 20 in as few sets as possible

60-second plank with 20 sit-ups - 3 sets no rest

60-second plank with 20

sit-ups - 3 sets no rest

sit-ups - 3 sets no rest

THURSDAY

FRIDAY

Bench press - 3x10

Active rest - Stairs,

Close grip bench - 3x10

hills, or swim: medium

Incline press - 3x10

intensity for 20 minutes

SATURDAY/ SUNDAY Off

Dips - 3 sets to failure 60-second plank with 20 sit-ups - 3 sets no rest

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WEEK SIX MONDAY

TUESDAY

WEDNESDAY

Light squat (technique) - Strict press - 100 reps in

Clean pull (technique) -

3x10

as few sets as possible

3x10

Deadlift - 100 reps in as

Barbell curl - 5x10

Power cleans - 100 reps

few sets as possible

60-second plank with 20 in as few sets as possible

Box jumps - 5x10

sit-ups - 3 sets no rest

60-second plank with 20

60-second plank with 20 sit-ups - 3 sets no rest

sit-ups - 3 sets no rest

THURSDAY

FRIDAY

Bench press - 3x10

Active rest - Stairs,

Close grip bench - 3x10

hills, or swim: medium

Incline press - 3x10

intensity for 20 minutes

SATURDAY/ SUNDAY

Off

Dips - 3 sets to failure 60-second plank with 20 sit-ups - 3 sets no rest

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ADVANCED DEEP WATER TRAINING On Deep Water days, there will be a reduction of volume and a massive increase in intensity. Burn the boats! On non-Deep Water days, work up to a max set of 10.

WEEK ONE MONDAY (Deep Water) Light squat (technique) - 3x10 Deadlift - 5x5, work up to a max set and then drop down to 65% (multiply max set of 5 by .65). Dive into your portal and go to failure. Rest 5-8 minutes. Drop to 50% (multiply max set of 5 by .5) and go to failure again. Get wet! 60 second plank with 20 sit ups 3 sets no rest

TUESDAY (Non-Deep Water) Strict press - 5x10 Barbell curl - 5x10 Pull-ups - 3 sets to failure 60 second plank with 20 sit ups 3 sets no rest

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WEDNESDAY (Non-Deep Water) Bench press - 3x10 Close grip bench - 3x10 Incline press - 3x10 Dips - 3 sets to failure 60-second plank with 20 sit-ups - 3 sets no rest

THURSDAY (Deep Water) Clean pull (technique) - 3x10 Power cleans - 5x5, work up to a max set and then drop down to 65% (multiply max set of 5 by .65). Dive into your portal and go to failure. Rest 5-8 minutes. Drop to 50% (multiply max set of 5 by .5) and go to failure again. Get wet! 60-second plank with 20 sit-ups - 3 sets no rest

FRIDAY (Non-Deep Water) Active rest - Stairs, hills, or swim: medium intensity for 20 minutes

SATURDAY/SUNDAY Off

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WEEK TWO MONDAY (Deep Water) Light deadlift (technique) - 3x10 Squat - 5x5, work up to a max set and then drop down to 65% (multiply max set of 5 by .65). Dive into your portal and go to failure. Rest 5-8 minutes. Drop to 50% (multiply max set of 5 by .5) and go to failure again. Get wet! 60-second plank with 20 sit-ups - 3 sets no rest

TUESDAY (Non-Deep Water) Bent over row - 5x10 Barbell curl - 5x10 Pull-ups - 3 sets to failure 60-second plank with 20 sit-ups - 3 sets no rest

WEDNESDAY (Non-Deep Water) Bench press - 3x10 Close grip bench - 3x10 Dips - 3 sets to failure 60-second plank with 20 sit-ups - 3 sets no rest

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THURSDAY (Deep Water) Push press - 5x5, work up to a max set and then drop down to 65% (multiply max set of 5 by .65). Dive into your portal and go to failure. Rest 5-8 minutes. Drop to 50% (multiply max set of 5 by .5) and go to failure again. Get wet! 60-second plank with 20 sit-ups - 3 sets no rest

FRIDAY (Non-Deep Water) Active rest - Stairs, hills, or swim: medium intensity for 20 minutes

SATURDAY/SUNDAY Off

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WEEK THREE MONDAY (Deep Water) Clean pull (technique) - 3x10 Power clean - 5x5, work up to a max set and then drop down to 65% (multiply max set of 5 by .65). Dive into your portal and go to failure. Rest 5-8 minutes. Drop to 50% (multiply max set of 5 by .5) and go to failure again. Get wet! 60-second plank with 20 sit-ups - 3 sets no rest

TUESDAY (Non-Deep Water) Pull-ups - 3 sets to failure Strict press - 5x10 Barbell curl - 5x10 60-second plank with 20 sit-ups - 3 sets no rest

WEDNESDAY (Non-Deep Water) Clean pull (technique) - 3x10 Power cleans - 5x10 Box jumps - 3x20 60-second plank with 20 sit-ups - 3 sets no rest

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THURSDAY (Non-Deep Water) Bench press - 3x10 Close grip bench - 3x10 Incline press - 3x10 Push-ups - 3 sets to failure 60-second plank with 20 sit-ups - 3 sets no rest

FRIDAY

(Non-Deep Water) Active rest - Stairs, hills, or swim: medium intensity for 20 minutes

SATURDAY/SUNDAY Off

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WEEK FOUR MONDAY (Deep Water) Light deadlift (technique) - 3x10 Squat - 5x5, work up to a max set and then drop down to 65% (multiply max set of 5 by .65). Dive into your portal and go to failure. Rest 5-8 minutes. Drop to 50% (multiply max set of 5 by .5) and go to failure again. Get wet! 60-second plank with 20 sit-ups - 3 sets no rest

TUESDAY (Non-Deep Water) Pull-ups - 3 sets to failure Push press - 5x10 Barbell curl - 5x10 60-second plank with 20 sit-ups - 3 sets no rest

WEDNESDAY (Non-Deep Water) Clean pull (technique) - 3x10 Power cleans - 5x10 60-second plank with 20 sit-ups - 3 sets no rest

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THURSDAY (Deep Water) Full or squat cleans - 5x5, work up to a max set and then drop down to 65% (multiply max set of 5 by .65). Dive into your portal and go to failure. Rest 5-8 minutes. Drop to 50% (multiply max set of 5 by .5) and go to failure again. Get wet! 60-second plank with 20 sit-ups - 3 sets no rest

FRIDAY

(Non-Deep Water) Active rest - Stairs, hills, or swim: medium intensity for 20 minutes

SATURDAY/SUNDAY Off

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WEEK FIVE MONDAY (Deep Water) Light deadlift (technique) - 3x10 Front squat press - work up to a max set and then drop down to 65% (multiply max set of 5 by .65). Dive into your portal and go to failure. Rest 5-8 minutes. Drop to 50% (multiply max set of 5 by .5) and go to failure again. Get wet! Box jumps - 5x10 60-second plank with 20 sit-ups - 3 sets no rest

TUESDAY (Non-Deep Water) Pull-ups - 3 sets to failure Strict press - 5x10 Barbell curl - 5x10 60-second plank with 20 sit-ups - 3 sets no rest

WEDNESDAY (Non-Deep Water) Clean pull (technique) - 3x10 Power cleans - 3x10 60-second plank with 20 sit-ups - 3 sets no rest

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THURSDAY (Deep Water) Clean and push press - 5x5, work up to a max set and then drop down to 65% (multiply max set of 5 by .65). Dive into your portal and go to failure. Rest 5-8 minutes. Drop to 50% (multiply max set of 5 by .5) and go to failure again. Get wet! 60-second plank with 20 sit-ups - 5 sets no rest

FRIDAY (Non-Deep Water) Active rest - Stairs, hills, or swim: medium intensity for 20 minutes

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WEEK SIX MONDAY (Deep Water) Light squat (technique) - 3x10 Squat - 5x5, work up to a max set and then drop down to 65% (multiply max set of 5 by .65). Dive into your portal and go to failure. Rest 5-8 minutes. Drop to 50% (multiply max set of 5 by .5) and go to failure again. Get wet! 60-second plank with 20 sit-ups - 3 sets no rest

TUESDAY (Non-Deep Water) Pull-ups - 3 sets to failure Strict press - 5x10 Barbell curl - 5x10 60-second plank with 20 sit-ups - 3 sets no rest

WEDNESDAY (Non-Deep Water) Clean pull (technique) - 3x10 Power cleans - 5x10 Box jumps - 3x20 60-second plank with 20 sit-ups - 3 sets no rest

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THURSDAY (Non-Deep Water) Bench press - 3x10 Close grip bench - 3x10 Incline press - 3x10 Push-ups - 3 sets to failure 60-second plank with 20 sit-ups - 3 sets no rest

FRIDAY (Non-Deep Water) Active rest - Stairs, hills, or swim: medium intensity for 20 minutes

SATURDAY/SUNDAY Off

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CHAPTER FIVE

DEEP WATER CHALLENGES Remember, Deep Water is not for everyone. It’s very challenging. It will stretch your limitations in ways you never knew possible. This goes for the beginning swimmer and seasoned deep sea divers alike. Before long, you will have standards. You will begin to break new pain thresholds and weights you found heavy before will seem like toys in your hands. Set goals. Create challenges for yourself and your training partners to attack and conquer. Learn to spot your portals and know when to jump through them. Set reasonable goals that will keep you healthy but push you into uncomfortable places. Find the comfort in the pain.

You can either go through the motions and barely finish, or you can bring all of your heart and resolve to a workout. Here are some standards if you want to swim with the big fish. For these purposes, heavyweights (HWT) are 242+lbs, middleweights (MWT) are 242186lbs, and lightweights (LWT) are 185lbs and under.

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SQUAT Deep Water Beyond the Break Shallow End Still On The Shore

HWT

MWT

LWT

500x20 425x20 365x20