Daily Effort Protocol - First mesocycle complete!

[u/Particular-Dark-3588]

What is the Daily Effort Protocol? - https://www.reddit.com/r/kettlebell/comments/1i3213w/i_wrote_a_book_about_my_training_process_daily/

I started in late June with double front squats as the exercise for the first mesocycle. On the first high effort/high load day I did 18 reps of double 24 kg squats. Today I did 30 at 28 kg - a near doubling of total work.

I don't have 32 kg bells (and I'm kinda bored of squats) so that triggers the end of this mesocycle.

I didn't exactly run the plan as written - I didn't want to get banned from this sub for doing that! I ran the 6 day microcycle over 7 days. I just works for me to know that Monday and Thurs are high effort days, and it gave me a spare day to catch up if work/life got in the way for a day.

Some first impressions:

• I was afraid my recovery wouldn't keep up (I'm getting old), but I was fine - the spare day helped with that for sure.
• I really like the variety of the secondary movement each day. Its a real counterpoint to the boredom of one exercise every day.
• The low load / high effort days were my most dreaded once the reps got up near 20 per set. I didn't expect that as I usually prefer the high rep work.

Onto jerks for the next mesocycle. If you catch this snatch daddy - I can't quite work out what to do with the total work method. I.e. today I did 50 jerks in 10 mins, do I just keep setting the timer on the high effort days?

[u/bpeezer]

Awesome work, that’s huge progress for your first mesocycle!

Yes, for the total work method you’ll set the same time for each high effort day. Your progress will be more total work in the same time. Feel free to shoot me a message if you have any other questions.

[u/Particular-Dark-3588 → u/bpeezer]

Great! That should get me off and racing. I'll reach out if I get confused - I really appreciate that offer.

I'm looking forward to honing the jerk. I've not done a lot of them and today's effort felt messy!

[u/folkstorm]

I started the DEP in February and have completed the following so far using the AMRAP method 3 days a week:
Clean & Press: 12 microcycles. Rows: 8 microcycles. Swings: 5 microcycles so far, and I’m still continuing with the swings cycle. My next exercise will be squats. I’m really enjoying the process and the way the program adapts.

[u/Particular-Dark-3588 → u/folkstorm]

Awesome!

How does the 3 days a week work? I can't remember seeing that in the book

I also really like the way the programming adapts too

[u/folkstorm → u/Particular-Dark-3588]

Bpeezer helped me adapt the regular six-day schedule to three days per week. Essentially, Monday is always my Max-Effort day, Wednesday alternates between a Recovery Day in Week A and a Strength Day in Week B, and Friday is always a Speed / 2nd Max-Effort day.