Operation Werewolf
by Paul Waggener and Sky Lemyng
REAVER
“What is good?
Whatever augments the feeling of power, the will to
power, power itself, in man.
What is evil?
Whatever springs from weakness.
What is happiness?
The feeling that power increases- that resistance
is overcome.”
~ Friedrich Nietzsche, The Antichrist
Table of Contents
Introduction Understanding REAVER
Training Days How to Progress Finishers Advanced / Alt. Movement Trial and Ordeal
Feeding Blueprint
Food Choices
Scenarios
FAQ
Author Bios
Cover Art by Kevin Seawell
Logo by Paul Waggener
Assembled by Maher Sagrillo
Writing by Paul Waggener and Sky Lemyng
www.operationwerewolf.com
www.vengeance.me
-
5
9
13
18
19
22
24
27
31
36
41
44
Introduction To REAVER
Before we embark on any endeavor, chart any journey, we have to know where it is we are
going. On cannot set a course with no idea of a destination. I have seen hundreds of guys get
into lifting and struggle for years with mediocre results, putting in hour after unsatisfying hour at
machine and barbell rack, all the while wondering why they aren’t “jacked,” or “ripped,” or
“strong,” or whatever word it is that defines what they think their end game is.
They attain mediocre result because they have no clear concept either of destination nor of the
terrain they must cross- they set out like the Fool, wandering aimlessly from program to
program, adhering to one thing only as long as it remains fresh and new, before skipping to the
next, while loudly claiming what “worked” or “didn’t work” for them after a few weeks of halfhearted
effort.
5
Here is the Hidden Truth of All Things
WE WILL ALWAYS OBTAIN THE RESULTS WE DESERVE THROUGH DISCIPLINE,
DEDICATION, AND FANATICAL ADHERENCE TO WORK ETHIC.
This holds true across every plane of life. In our work, our study, our relationships with other
humans, our training- everything. If our dedication and work ethic are lacking, we will get just as
we deserve- mediocrity. We will condemn ourselves to a life of “almost.” Almost strong. Almost
successful. Almost interesting. We will typify the meaning of the word “average,” and become a
low and mean shrine to Boring and Normal. We will likely apply ourselves to everything in this
fashion, and die an average death at an average age, while our average children argue over our
modest possessions.
But there is another choice. Another way.
We can live within the burning mouth of that devil called Trial, and worship at the iron-hard altar
of Ordeal. With planning and efficiency, we can attack this life on all fronts like shield-gnawing
berserk, with a primal scream ripping from our throats as we spatter this world red in the blood
of our conquests.
We can look at everything in the same fashion, knowing that there is a blueprint, a strategy to
become successful at everything we do, and we can apply it and spread it like jihad into all
areas of our lives. This blueprint is as follows.
1) Choose a tangible goal. Write it down, using as much specificity as possible.
2) Plan a route. Backtrace each step from the goal itself, like a cartographer heading into
unknown lands, until you reach the place you are now, numbering each step as a specific mile
marker between you and your achievement.
3) Start now. Don’t wait for the perfect moment, the perfect set of circumstances, the perfect
equipment. THE PERFECT TIME TO STRIKE IS ALWAYS NOW.
4) Make the goal your god. Create a visual representation of it. Fill your mind with it. Burn for it
with a smokeless fire- understand that any action taken that is not in consonance with your
worship of the goal, your walking of the pattern you’ve laid out toward it, is an apostasy- and all
gods are jealous and without mercy. You will not be rewarded, or carried to Valhalla for a life of
fuck around time. Only Reavers are allowed to walk those bloody fields, soaked in the gore of
victory, to drink from the wine of ascendancy, and stand to be counted among the mighty.
6
No half measures garner the notice of the gods.
When we are talking about fitness, we are talking about everything else as well. For us, physical
fitness is just as important a factor as our work, our relationships, our spiritual and mental
practices, because we see that within man, all is one. Each piece linked to the next like a chain
laid out and connected to itself in a circle, there must be no rusted and fragile links, or the entire
chain cannot serve its purpose.
When we wake up and leap into the day like an opposing army, seeing every line on our “Get It
Done” list like an enemy soldier, this Reaver path becomes clear. Everything is opposition,
resistance, that we are blessed by the gods of war and struggle to test ourselves against. Each
frustration, obstacle, blockade- all are challenges sown into our path by fate itself, and we have
only two choices: the heart pounding thrill of success or the soul-crushing weight of failure.
We must also remember that there are two kinds of failure in this life: the first kind that comes
from attempting and not succeeding, which is a kind of victory, because we have embraced the
bloody struggle itself, and we arise from our defeats with blood on our teeth and a full heart,
ready to strive against our foe once more and bury him this time with a roar of revenge.
The second kind is the failure that works its way into the heart of the man who becomes
nothing. This kind of failure is the fear of attempting, the fear of being a failure, which makes a
man a failure already. His terror comes from a desire to preserve his reputation by never
undergoing time in the gladiator pit called risk- but in so doing, he may fool the weak, but stands
naked as a coward before strong men.
When we approach our physical training, we must adhere to these same principles, to these
same righteous concepts. Each session must be performed as a holy ritual to the goal we have
made our god, and those prayers must be made honestly, with complete devotion, or we are
performing a blasphemy to our own self created gods, and working only toward our own
damnation.
With this in mind, we asked ourselves, what is the goal? What are we training for? From there,
we answered those questions and penned The Reaver.
7
This program exists as a scripture of strength, a sutra of savagery.
It is designed for those who want to walk the Reaver road: powerful, explosive, lean, pure, and conditioned. The nutrition section retains this consonance and is built to keep the body muscled while trimming away the excess, leaving behind a carved physique that is capable, functional, strong, and agile.
The route was planned through experiential programming. With years of training and instructing
combined, the way was cut with intention and efficiency, utilizing what we believe to be the mostchallenging and effective methods of strength, conditioning and nutrition planning- the steps are
there to be walked.
For you, the reader, the would-be Reaver, the challenge is to begin, and to make this program
your holy writ, your grimoire, your gospel. To approach it with fire in your eyes and in your heart,
and adhere to it like a zealot.
8
Understanding the REAVER
Training Program
This is an extremely dynamic 6-week weight training program designed to push an individual up
to and beyond what they think they are capable of doing. It leaves out nothing.
When performed as prescribed, all 3 of the body’s energy systems (phosphogenic, glycolic, and aerobic)
will be thoroughly taxed by the end of each training day--ultimately resulting in a much stronger, faster,
resilient and mentally tougher athlete.
Best of all, once the trainee is well aware of the program’s design, he can complete a full training session
in about 40-45 minutes.
This is because each training day is comprised of 3 “blocks” or components which take only
10-15 minutes to complete---each one addressing a different energy system in a hierarchical
order:
Reverse Pyramid Training - To deeply stimulate the nervous system, rapidly triggering
the growth of strength and muscle fiber density.
Interval Assistance Work - To quickly address weak links in the body and efficiently aid in
muscle hypertrophy while simultaneously providing the fertile ground to expand one’s
endurance and cardio vascular capacity.
Finishers - Short lived, but extremely demanding bursts of sustained effort designed to
gradually expand the boundaries of the trainee’s work capacity, explosiveness, and
resilience under stress.
9
Reverse Pyramid Training (RPT)
Simply put, RPT is the reversal of traditional weight training programs. With the heaviest
set performed first, after properly warming up of course, one will perform better and complete
more repetitions due to being more “fresh”. We all want to do more reps with our heaviest set,
right? Right.
Another bit of reasoning behind RPT is that performing compound movements under
such heavy loads causes a much higher degree of CNS activation, triggering greater motor unit
recruitment within the muscle cells. Think of it as an “activation set” which fully awakens the
body’s strength potential. With more muscle cells being “turned online” via the nervous system,
more muscle fibers will be recruited. This effect lasts for several minutes. It’s your body’s
hardwired response to enduring a major stress or threat. But to the weight lifter, it’s a technique
implemented to make all subsequent sets feel less demanding. As a result, it becomes much
easier to perform higher repetitions with slightly lighter weights, thus maximizing the overall
training effect.
Finding Your One Rep Max (1RM)
Experienced weight lifters already know the drill. However, not everyone is experienced.
Finding your 1RM is necessitated by this program. Just like all other barbell based programs
worth a shit, one absolutely must know their 1RM for the squat, bench press, deadlift and
military press in order to properly perform RPT.
Warming Up for the Heavy Set
Keep in mind that this is the only warm-up necessitated by the program. The ideal way to
prepare for the heaviest set while avoiding injury and fatigue is to perform 1 “empty bar” set and
3 weighted “ramp-up” sets, gradually increasing the weight for only 1-5 reps per set.
To keep it simple and time efficient, begin with a weight that is 60% of your working
weight (the first and the heaviest set) and perform 5 reps. Rest 1-3 minutes, then perform 3 reps
at 75% of the working weight. Finally, after another 1-3 minute rest, perform 1 more rep using
90% of the working weight. It goes without saying that extra warm-up sets should be
implemented if the trainee deems it necessary. This is completely fine as long as it does not
produce fatigue.
Example for how to perform the warm-up a 300 lbs back squat for 2-4 reps:
• Empty Barbell Set x 10-20 Reps
• 180 lbs x 5 (60%)
• 225 lbs x 3 (75%)
• 270 lbs x 1 (90%)
• Rest 2-3 minutes then move on to first working (Heaviest) set
10
RPT Working Sets
The first set is performed using 90% of the trainee’s 1RM. Generally speaking, a weight
which would allow one to perform an average of 2-3 reps, stopping before muscle failure. This is
the money set, with everything on the line. From week to week, the trainee should be intently
focused on improving this set above all else.
Each following set is reduced in weight by 10%, allowing for 2-4 more reps. Between all
4 working sets, 2-4 minutes of rest is necessary in order to perform at an optimal level. If a client
of mine asks me why they aren’t improving on their X, the first question I ask them is, “How long
are you resting between working sets?”
Example of RPT Working Sets:
• 300 lbs x 3 (heaviest set - all-out-effort)
• 270 lbs x 6
• 245 lbs x 8
• 220 lbs x 1
• All weights round up/down to the nearest 5 lb increment.
Interval Assistance Work (IAW)
Consider this the transitory period of the training session. With the phosphogenic system
severely hit and the necessary neural stimulations made, we turn our attention to depleting the
body’s typically abundant glycogen storage and a very forgiving aerobic system. We’ll be doing
this by quickly hopping between strength-based, muscle building movements in rapid
succession. The movements have been selected in order to 1.) bring up any weak links in the
kinetic chain and 2.) address typically under developed components of the physique in order to
cultivate aesthetic as well.
On the Minute (OTM)
This is where the assistance work becomes interval training….and very, very tiring. In
this IAW training block, every set is performed “on the minute”. This means if the individual is
performing 5 sets of 5 reps on bench press, they start set number one at 0:00, set number two
at 1:00, so on and so forth.
If the first set of 5 reps takes 15 seconds to perform, then there has been made a 45
second rest period. Fatigue will quickly set in and if the appropriate weight selection has not
been made it will either be way too easy or, more common, impossible to perform all of the
prescribed reps. Selecting the right weight will take some experimenting and tweaking to get
right for most people. I suggest choosing a weight which could be performed 3 reps higher than
the given rep range with good form and going from there.
Again, make adjustments as needed.
11
The IAW is built upon 15 total sets (comprised of 5 different exercises) and therefore
should only take 15 minutes to complete. Therefore, it is suggested that this circuit, if you will,
be set up and arranged beforehand in a manner which the trainee may quickly change from
movement to movement in order to comply with the time constraint.
Example of timing and movements:
• B1. Incline Bench Press 5x5
• Set one begins at 0:00 and ends at 0:13. Rest until 1:00
• Set two begins at 1:00 and ends at 1:15. Rest until 2:00
• Set three begins at 2:00 and ends at 2:16. Rest until 3:00
• Set four begins at 3:00 and ends at 3:18. Rest until 4:00
• Set five begins at 4:00 and ends at 4:12. Rest until 5:00
• Begin all sets of B2. in the same fashion until 9:00
• Begin all sets of B3. in the same fashion until 12:00
• Begin all sets of B4. in the same fashion until 14:00
• One minute left to do all reps of B5.
Finishers
Could also be referred to as puke inducers or soul crushers. These are implemented to
squeeze out any remaining glycogen, set aflame the cardiorespiratory system, and/or at least
leave the trainee with a profound sense of self-doubt as to whether or not they’ve chosen the
right training program. If someone claims that they’d like to go for a jog afterwards, they should
either do so because they genuinely enjoy the unnecessary punishment or they should consider
using heavier weights, less rest, or better form.
For the battle scarred veterans of hard training, it is suggested that they immediately
perform this final training block after a 3-5 minute break of the first two training blocks. For the
less experienced or more out of shape, using these finishers as morning conditioning is
acceptable. For the ​even less​capable, performing these brief bouts of exertion can be done on
“off days” and still reap quite a bit of benefit.
12
Day One
Block 1 - Military Press RPT
A1. 3 Warm-up Sets (not counting the empty bar set)
Set #1. 5 reps @ 60% of First Working Set (FWS)
Set #2. 3 reps @ 75% of FWS
Set #3. 1 rep @ 90% of FWS……………….1-3 minutes rest between all sets
A2. 4 Reverse Pyramid Training (RPT) Sets
Set #1. 2-4 reps @ 90% of One Rep Max (1RM)
Set #2. 4-6 reps @ 80% of 1RM
Set #3. 6-8 reps @70% of 1RM
Set #4. 8-12 reps @60% of 1RM..................2-4 minutes rest between all sets
Block 2 - IAT
B1. Landmine Press 5x5
B2. One & ⅓ DB Lateral Raises 4x6
B3. Barbell Push Press 3x8
B4. Cable Face Pulls 2x12
B5. DB Front Raises 1x25………………….All movements performed “On the Minute” (OTM)
Block 3 - Metcon Finisher
C. Single Arm Kettlebell (or dumbbell) Snatches
Wk1. 4+4 Reps (left arm + right arm) x 16 Sets x OTM
Wk2. 5+5 x 15 Sets x OTM
Wk3. 6+6 x 14 Sets x OTM
Wk4. 8+8 x 12 Sets x OTM
Wk5. 10+10 x 10 Sets x OTM
Wk6. 5 Minute AMRAP TEST (goal of 100 reps)
13
Day Two
Block 1 - Deadlift RPT
A1. 3 Warm-up Sets
Set #1. 5 reps @ 60% of First Working Set (FWS)
Set #2. 3 reps @ 75% of FWS
Set #3. 1 rep @ 90% of FWS……………….1-3 minutes rest between all sets
A2. 4 Reverse Pyramid Training (RPT) Sets
Set #1. 2-4 reps @ 90% of One Rep Max (1RM)
Set #2. 4-6 reps @ 80% of 1RM
Set #3. 6-8 reps @70% of 1RM
Set #4. 8-12 reps @60% of 1RM..................2-4 minutes rest between all sets
Block 2 - IAT
B1. Barbell Front Squat 5 Sets x 5 Reps
B2. Barbell Hang Cleans 4x6
B3. Barbell Bent Over Row 3x8
B4. Hanging Leg Raises 2x12
B5. Forearm Plank Hold 3-5 minutes………………….All movements performed “On the Minute”
(OTM)
Block 3 - Willpower Finisher
C. Slow Farmer Carries w/ 70-80% Deadlift 1RM @ 3 to 4 seconds per step
Wk1. 3 Sets x 45 seconds (~30-40 feet).......2 minute rest period
Wk2. 4x45 sec……..2 min rest
Wk3. 3 x 60 sec…...90 sec rest
Wk4. 4 x 60 sec…...90 sec rest
Wk5. 3 x 75 sec…...75 sec rest
Wk6. 4 x 75 sec…...75 sec rest
14
Day Three
Block 1 - Bench Press RPT
A1. 3 Warm-up Sets
Set #1. 5 reps @ 60% of First Working Set (FWS)
Set #2. 3 reps @ 75% of FWS
Set #3. 1 rep @ 90% of FWS……………….1-3 minutes rest between all sets
A2. 4 Reverse Pyramid Training (RPT) Sets
Set #1. 2-4 reps @ 90% of One Rep Max (1RM)
Set #2. 4-6 reps @ 80% of 1RM
Set #3. 6-8 reps @70% of 1RM
Set #4. 8-12 reps @60% of 1RM..................2-4 minutes rest between all sets
Block 2 - IAT
B1. Incline Bench Press 5x5
B2. Weighted Chin Ups 4x6
B3. Weighted Dips 3x8
B4. Kroc Rows 2x12
B5. Push Ups 1x25………………….All movements performed “On the Minute” (OTM)
Block 3 - Metcon Finisher
C. Double Kettlebell (or Dumbbell/Barbell*) Complex
[Perform 2-3 total rounds. Rest 2-3 minutes between each round. Pause 15-30 seconds
between each movement of the complex as needed.]
Week One:
1. Turkish Get-Up 1 perfectly controlled repetition per side
2. KB Military Press x5 Reps
3. KB Front Squat x5 Reps
4. KB Double Clean x5 Reps
Wk2 - Wk6: +1 rep each week to the Military Press, Front Squat, and Double Clean for a total of
10 reps by the sixth week.
*Use a dumbbell for the Get-Up and then switch to a barbell for the following movements if you
don’t have access to kettlebells.
15
Day Four
Block 1 - Back Squat RPT
A1. 3 Warm-up Sets
Set #1. 5 reps @ 60% of First Working Set (FWS)
Set #2. 3 reps @ 75% of FWS
Set #3. 1 rep @ 90% of FWS……………….1-3 minutes rest between all sets
A2. 4 Reverse Pyramid Training (RPT) Sets
Set #1. 2-4 reps @ 90% of One Rep Max (1RM)
Set #2. 4-6 reps @ 80% of 1RM
Set #3. 6-8 reps @70% of 1RM
Set #4. 8-12 reps @60% of 1RM..................2-4 minutes rest between all sets
Block 2 - IAT
B1. Straight Leg Deadlift 5x5
B2. Sissy Squat 4x6
B3. Box Jump 3x8
B4. Goblet Squat 2x12
B5. Long Jumps 1x25………………….All movements performed “On the Minute” (OTM)
Block 3 - Metcon Finisher
C. Single Kettlebell (or dumbbell) Complex
[Perform 2-3 rounds per side. Perform all movements on one side before going to the next side.
Rest 2-3 minutes between each round. Pause 15-30 seconds between each movement of the
complex as needed.]
Week One:
1. Two Arm Swing x15 Reps
2. Single Arm Clean to Press x 5
3. Single Arm Clean to Squat x5
4. Alternating (L to R) Swings x20
5. Get-Up x 1 on each side
6. Two Arm Swing x15
7. Single Arm Snatch x5
8. Single Arm Swing x5……………...Rest 2-3 minutes, then perform on the opposite side.
Wk2 - Wk6: +1 rep to each Clean to Press, Clean to Squat, Single Arm Snatch, and Single Arm
Swing for a total of 10 reps by the sixth week.
16
Day Five (Optional)
Block 1 - Weighted Chin-Ups RPT
A1. 3 Warm-up Sets
Set #1. 5 reps @ 60% of First Working Set (FWS)
Set #2. 3 reps @ 75% of FWS
Set #3. 1 rep @ 90% of FWS……………….1-3 minutes rest between all sets
A2. 4 Reverse Pyramid Training (RPT) Sets
Set #1. 2-4 reps @ 90% of One Rep Max (1RM)
Set #2. 4-6 reps @ 80% of 1RM
Set #3. 6-8 reps @70% of 1RM
Set #4. 8-12 reps @60% of 1RM..................2-4 minutes rest between all sets
Block 2 - IAT
B1. Seated Cable Rows 5x5
B2. One-Arm DB Row 4x6 each side
B3. Wide Grip Pull-Up 3x8
B4. Stiff Arm Cable Pull-Over 2x12
B5. Pendlay Row 1x25………………….All movements performed “On the Minute” (OTM)
Block 3 - Metcon Finisher
C. Double Dumbbell Complex
[Perform 3 rounds on week one. Rest 2-3 minutes between each round. Do NOT pause
between each movement of the complex.]
• Dumbbell Alternating Jump Lunges x5 each side
• Burpee Presses x5
• Dumbbell Front Squat x5
• Renegade Rows x5 each side
• Mountain Climbers x10 each side
*Each week make a training variable change in order to make this complex more difficult. A
good example would be to decrease the rest period by 30 seconds on week two// Increase the
rep ranges by 2-3 reps on week 3// Use slightly heavier dumbbells on week four// Add a fourth
round on week 5// Perform as many of these tweaked out rounds as possible within a 15 minute
time frame by week six.
17
How to Progress
In order to reap noticeable results from this program, the proper progressions must be
made from week to week without fail. Without adhering to this fact, gains will be insignificant at
best.
Weekly progressions for RPT can be as simple as not increasing the weight until all of the upper
rep ranges have been met. So, because RPT calls for 4 sets of 2-4, 4-6, 6-8, and 8-12 reps,
stick with the same weight until 4 sets of exactly 4,6,8, and 12 reps are achieved with fantastic
form. However, once all of the rep ranges for all of the RPT sets (for any given movement) have
been achieved, the trainee must begin to intelligently increase load for the following week.
Novice lifters can get away with increasing all of the sets once the upper rep range has been
met. Increasing by five pounds for the upper body lifts and ten for the lower body lifts each week
is a good place to start.
It would look something like this:
• Week One Back Squat: 300 lbs x 3; 270 lbs x 6; 245 lbs x 8; 220 lbs x 11
• Week Two Back Squat: 300 lbs x 4; 270 lbs x 6; 245 lbs x 8; 220 lbs x 12*
• Week Three Back Squat: 310 lbs x 2; 280 lbs x 5; 255 lbs x 8; 220 lbs x 12**
*The upper rep ranges have finally been met. Next week all sets get +10 lbs.
**The process of fighting for a solid 4,6,8,12 has begun again. Challenge accepted.
Intermediate and advanced lifters know their days of increasing weight on all of their sets a way
behind them. For them, it is suggested that they treat each set independently, adding weight to
only one of the 4 working sets on the weeks following a perfect re range score:
• Week One Back Squat: 350 lbs x 3; 315 lbs x 5; 285 lbs x 8; 255 lbs x 12
• Week Two Back Squat: 350 lbs x 4; 315 lbs x 6; 285 lbs x 8; 255 lbs x 12
• Week Three Back Squat: 360 lbs x 1; 315 lbs x 6; 285 lbs x 8; 255 lbs x 12
Assistance Work Progression (Blocks 2)
Assuming the trainee has honed in on the ideal amount of weight for each movement,
it’s recommended that same weights be used week after week until they can perform all sets for
the maximum number of reps.
After they have accomplished this they can increase the load for each movement by five pounds
and build back up again. More experienced lifters are encouraged to use more advanced progressions
of the assistance movements laid out in the base program. My suggestions can be found below in the
section “Advanced Movement Options”.
18
Finishers - Block 3 Suggestions
This training block is popular for being interchangeable and adaptive to the athlete’s particular
schedule needs. In the beginning, some may posses the conditioning and raw energy required
in order to successfully jump right in after finishing blocks 1 and 2. Others may be completely
destroyed at this point and may need to do block 3 as a separate workout altogether. Perhaps
using block 3 as an A.M. fasted cardio (and blocks 1-2 as a P.M. lifting session) works better for
some. Others may choose to do the block 3 finishers as rest day workouts in between lifting
days. No matter the structure, first make sure it works and get it done. Then, after the natural
adaptations have cemented and conditioning levels have increased, strive to build up the
resilience to complete all 3 in a row.
Day One Finisher - Programming Snatches​
Weeks 1-5 are gradually progressed in terms of volume and intensity. This is primarily
intended for the complete beginner to follow without question. It’s also a great way for the
deconditioned or recovering athletic to build back up to or beyond their former capabilities. For
people who regularly implement heavy KB snatches into their training regimen, a 5 minute
AMRAP (with the goal being 100+ total reps) may prove to be more appropriate for their level of
conditioning. If so, these people should not bother with weeks 1-5.
Proper Snatch Weight Selection
A grown male weighing in under 220 lbs, with hard-style Russian kettlebell lifting
experience, should be using nothing less than a 24 kg bell when performing snatches. If he is
experienced and weighs over 220 lbs, a 28 kg bell is more appropriate. Men 65+ years can get
away using 20 kg. For ladies up to 130 lbs, with similar experience, a 12 kg bell is recommended for
snatches. Over 130 lbs, a 16 kg bell is suitable. The weight drops back down to 12 kg for
women 65 years and older.
(Yes, a dumbbell can be used in place of a kettlebell. However, using the kettlebell is far
superior in the development of this extremely dynamic movement.)
For those who lack experience or who haven’t built up the proper technique, these
standards obviously don’t apply. Learn the movement at a manageable weight, and then
progress towards heavier and heavier bells as the skill becomes developed. Two schools of
strength, Strong First and Wolf Brigade Gym, should be the initial source of kettlebell technique
information by the complete beginner.
19
Day Two Finisher - Farmer Carries
It’s often said that we are only as strong as our grip. Others claim that it’s the strength of
our core or of the lumbo-pelvic-hip complex which determines our total power output. Some
people just want super domineering upper traps.
Oppressively heavy and awfully slow farmer carries is how we will address all of this. I will
repeat that again. These should be performed HEAVY and SLOW. Anyone can quickly carry
something heavy for a short burst of time before throwing it on the ground with a sigh of relief.
All this does is make them look like they’re going to shit their pants while missing out on most of
the benefits of building full body strength and an unmatched level of mental toughness.
Whether it be a loaded trap bar, heavy dumbbells, kettlebells, or five gallon jugs, it does
not matter. What ​is​important is a perfect starting position. Deliberately dead lift the objects off
the ground and assume this position: Shoulders packed down and back. Lats fired. Upper and
lower traps engaged. Chest proudly rising upwards. Grip locked tight as humanly possible (in
turn the grip fires most of the arm and shoulder musculature). Abdominals completely engaged.
Eyes forward. Chin up. Now the slow walking carry is ready to begin.
In order to achieve the correct timing and pace, predetermine how many seconds each step of
the carry should take. Four to Five seconds per step should do the trick. The hard part is staying
composed throughout the walk and putting the weight down with confidence. Don’t drop it like a
pussy.
Day Three Finisher - Double Kettlebell Complex
This complex begins with a (preferably) heavy get up and ends with foundational
movements. Traditionally, get ups are used in the kettlebell training world in order to cultivate
true shoulder stability while synchronizing the mind, breath and body mechanics of the lifter.
Every movement which follows a get up is likely better performed due to the brief yet influential
weighted meditation. Don’t skip these. A single bell is used for the get ups. Inexperienced trainees should
learn the movement using a lighter weight (25-40 lbs/ 12-16 kgs for men; 15-25 lbs/ 6-12 kgs for women)
with the goal of achieving a flawless get up using a weight which equates to at least 40% of their own
bodyweight.
For the following double bell movements following the get up, one should select the appropriate
amount of weight based on the recommendations in the aforementioned “Proper Snatch Weight
Selection”.
20
Day Four Finisher - Single Kettlebell Complex
Not much to make note of here. All of the training advice for this complex can be found in
prior sections. Perhaps just reminding the reader that this complex is to be performed all the
way through on one side before going to the next is at that needs to be said. Also, just as with
all of this cardio-strength training, form and quality of execution will always produce a much
better training effect than simply speed and sweat. It’s much more tiring to perform 5 perfect
single arm swings than 10 shitty ones.
Day Five Finisher - Double Dumbbell Complex
I’ve referred to this complex in the past as “The Universal Destroyer”. If the right amount
of weight has been selected (same weight used throughout its entirety), no man will enjoy doing
this. However, the sense of accomplishment afterwards will be poignant. I’d recommend starting
with 15-20 lb dumbbells for most woman and nothing less than 35 lb dumbbells for most men.
Training VS Recovery Schedule
The core of this program hinges upon a four day split which is cycled through week after
week for six weeks. After 6 weeks, taking a deload week is ideal before starting a new cycle.
In order to thrive in this program during the cycle, complete rest days should be had throughout
the week. If the trainee is fully adhering to the program, rest days will seem completely
necessary. If rest days seem silly, perhaps they should read the book a few more times.
Staggering on and off days is the most simple way to approach rest days. A simple: M,W,F,Sa
training schedule should do the trick. However, on any given week, if life says all 4-5 days of
training must happen on consecutive days (M-F for example), then do it. Just make complete
rest and relaxation top priority when the off day may actually occur.The main thing we want to avoid
when taking rest days is having two rest days in a row. If at all possible, make sure this doesn’t happen.
More than one day of down time and the nervous system will down regulate to a lower gear due
to the lack of frequency---thus making it more difficult to produce force and explosiveness. We want to
create a 6-week bubble of frequent, unbroken intensity. Over feed a fire and it will quickly extinguish itself. Conversely, too much air and open space, the burning embers of transformation cannot stay aflame.
21
Advanced and Alternative Movement Options
• Landmine Press​- To better challenge the core, switch to a Single Arm Landmine Press*,
Single Arm Dumbbell Overhead Press. A Dumbbell or Kettlebell Military Press may be
implemented instead.
• 1 & ⅓ Lateral Dumbbell Raises​- To make this more difficult, add a 1 count pause at the
top of the rep, a 3 count negative, and never lower the weight all the way down until the
set is over.
• Barbell Push Press​- Advanced lifters should implement a Hang or Full Clean to Press.
Using a barbell is preferable. KBs or DBs are fine substitutions.
• Cable Face Pulls​- Barbell Hang Cleans instead of Face Pulls, forever.
• DB Front Raises​- DBs, Olympic plate, KB, doesn’t matter. To make this movement more
challenging, utilize a 3-0-1-1 lifting tempo. That’s a 3 count descent (negative/eccentric),
no pause at the bottom (which should not go any lower than the navel), a one count
ascension (positive/concentric), and a one count pause at the top of the rep (eye level).
To make matters even worse, perform them lying on an incline bench. Facing the bench,
straddle it so the body is pronated and support the chest on the back rest set at about
30-45 degrees.
• Hanging Leg Raises​- Toes to Bar Leg Raises, L-Sits for 30 secs, incorporating 4-5
second negatives, or adding weight to the ankles are acceptable examples of more
advanced options.
• Forearm Plank​- Although building up the endurance to strictly hold plank for 5 minutes is
plenty, some people just need more. Working up to a 3-5 minute Hollow Body or Crow
Pose is a perfect progression and quite the indicator for advanced core development.
• Incline Bench Press​- Heavy Incline Dumbbell Presses are a great alternative. Especially
for those of us lacking pectoral development. The lack of chest adduction in the standard
bench press has been often cited as the number one reason one many of us may be
strong at the movement yet lacking in the chesticle department. Also, it’s worth noting
that DB presses will address shoulder instability in a way barbell presses typically will
not.
• Weighted Chins and Pull ups​- It goes without saying that regular, bodyweight chins
should be used if they are challenging enough on their own. Incline or ground rows are
the best regression of chin ups. I never allow clients to perform banded chins or pulls.
Instead I make them build up to 5x15 on ground rows using gymnastic rings or TRX
straps. On the other end of the spectrum, muscle-ups are an ideal progression to
weighted chins or pull ups. An exciting and tiresome way to demonstrate to oneself, that
finally, all of those weighted chin ups and pull ups paid off.
• Weighted Dips​- Same suggestion from above applies to dips as well. Leg supported
bench dips are to be used before graduating to hanging dips. Regular hanging dips
before progressing into weighted dips. For the relatively advanced, pseudo planche dips
and/or wall-supported handstand push ups are a excellent progression.
22
• Push Ups​- Graduating from standard push ups into pseudo planche push ups is far
superior than simply just doing more push ups. In the same fashion, few will be able to
progress to crow push ups. If you are one of the few: do it.
• Straight Leg Deadlift ​- Hesitant to suggest doing anything different here. However, heavy
dead stop swings or “power swings” are an excellent way to supplement one’s
deadlifting and swing technique all the while upping athleticism and the aerobic nature of
interval training.
• Sissy Squat ​- Don’t be afraid of these. Using a leg extension will work the quads, yes, but
no isolation exercise will ever truly belong in this program. To advance this movement,
other than adding weight of course, use a 3-1-1-0 tempo (that’s 3 counts down, 1 count
pause at the bottom, 1 count to come up, no stopping at the top) and only lower down to
parallel.
• Box Jump ​- Add a weight vest, jump to a higher box, or both.
• Goblet Squat ​- PSA concerning these: hold the weight out in front. As opposed to resting
the weight against the chest, it should be held 8-10 inches away from the body. The
upper arms should not make contact with any part of the torso. Automatic, intense core,
chest, and shoulder engagement indicates that one is in a proper starting position.
Lower the hips bring the elbows to the inside of the knees every repetition.
23
Trial and Ordeal
This life is war.
The entirety of an individual’s progression to the higher levels of self is based on the twin pillars
of Trial and Ordeal. It is from these principles that the triad of Physical, Mental and Spiritual
strength are created.
These towering and awful monoliths are the altar upon which we sacrifice our lower self daily, in
order to give everything we are now for everything we know we can become.
Without the trial of our developing abilities through resistance, experienced both internally and
externally, there can be no honest assessment of ourselves and our progress, and without true
ordeal, we cannot know how hot the inner fire burns, or if there is ash in a hearth that we
thought burned brightly.
24
What differentiates the two is that a trial is something to be looked forward to, a real chance to
pit oneself against some kind of resistance or opposition and overcome it. If he fails, he must
reapply himself to his training and attain victory when his next opportunity arises. Trials come in
a variety of forms and can be anything from a powerlifting meet to a street fight, a public
dissertation or performance to martial arts competition. They are not to be confused simply with
training, as all training and practice is, by its nature, done in preparation for trials or ordeals.
Let’s clear something up now, while we are on the subject: physical training does not make you
a martyr or a “lion”- just showing up to lift weights in order to look better naked is not some
towering accomplishment. All across the world right now, soccer moms are waking up in the predawn
hours to run through a workout before loading the kids up for school. Your participation in
what is for most essentially a hobby does not land you in the ranks of the immortals.
No, it is trial that makes legends of men. If you use that time spent in the gym to compete, to
push yourself, break records held by those who exemplify the sport, and bring glory to yourself
and those bound to you- then you are beginning to understand the great divide between
entertainment and real trial. An amateur performs something, whether a writer or a martial artist,
out of pleasure- he shows up and does the work when he “feels like it,” and does so largely out
of a lesser form of self gratification that is not in itself a bad thing. Trial, however, is sought out
by the strong for a satisfying feeling of true power when it is overcome. Those who seek trial putin the
work day after day, with consistency and focus, in order to achieve greatness in their
chosen fields. Not to simply write for enjoyment, but because he wants to master the craft and
change lives. Not to carve wood or stone from a distracted place of occasional dabbling, but to
bring images forth from the raw material that will outlive generations to come.
An ordeal, in contrast, is some heavy and almost always extremely painful experience,
something that will push the individual to his absolute limit, where he will either endure the
pressure to the end, coming through invariably transformed- or it will break him, possibly for
good. No one necessarily goes looking for Ordeal- they will find you at various times throughout
your life in diverse forms and threaten to crush you beneath their weight.
When they do so, it will be our fire built up from overcoming trial after trial that will save us from
being extinguished. Our personal force has to become strong as we would build up a bonfirefrom small
stick to entire tree, one piece at a time until that fire is capable of consuming
anything placed within its roaring heat. This fire, when it exists, is recognizable even to those
who do not understand its source. For those who are initiated, and hear the call of this path
themselves- they will know when they are in the presence of greatness.
25
Oftentimes, an inexperienced individual will mistake a trial for an ordeal. This usually comes
from what has been termed a “victim mindset,” one of the greatest enemies of personal
overcoming and empowerment that exists. A victim mindset always seeks to tell us that any
resistance in our path, no matter how mundane, is “out to get us,” that the universe is somehow
slanted against us. Usually, these same people exhibit poor decision making and extremely
unproductive behavior with an emphasis on a lack of discipline and foresight, but blame all this
on “bad luck,” or some other vague force that is holding them under its weight.
We see this in present day humans chronically blaming others for their lot in life due to
oppression based on race, creed, orientation or otherwise, to the always popular “economic
environment” argument for an individual’s poor decisions or ineffective lifestyle. These same
individuals are the ones constantly shouting for equality, as though by throwing enough
tantrums they will miraculously become “equals” in the eyes of those they believe to be
oppressing them. Only the inferior strive for equality- those seeking to make more of themselves
are not interested in the concept of egalitarianism or “fairness,” and reject that as a childish
notion. In this life, we will have either what we can attain and hold for ourselves, or what those
stronger than we are decide to allow us.
Getting caught up in victimization is something that we should be incredibly wary of and never
tolerate in ourselves or those with whom we keep company. If we believe that we shape our
own lives, as both the hammer, the anvil, and the material that lies on it, we have no time for
such luxurious and poisonous self delusions. This is a way of sight and truth, and has no desire
to assign blame elsewhere for our own failures. They belong to us and us alone, and should all
be seen as either learning experiences to build from in the future, or false paths we have taken
but are now wise enough to see for what they are.
Every individual who is working through this manual must absorb the concept that Trial and
Ordeal are holy to us- sacred rituals that are also landmarks in this wild frontier of self creation.
They are precious to us, both our victories and our failures, our great moments of pride and our
depths of pain and suffering. These are the tools we hold dear, and our embrace of them is what
ultimately will set us apart from the hollow ghosts who are content to live as slaves and victims.
26
REAVER Feeding Blueprint
Purpose - To optimize nutrition for performance, muscle retention, and rapid fat loss in
subjects above 10% bodyfat (men) and above 20% bodyfat (women).
Approach - Implementing a moderate to high protein diet with short-term daily fasts,
cyclical carbohydrate restriction and strategic meal placement.
Outcome - Improved body composition, consistent energy levels, heightened mental
acuity and cognition, disease prevention, quicker recovery, and perhaps, on a long
enough timeline, increased lifespan.
27
Disclaimer: ​If there’s anything people love to argue about besides religion and politics,
it’s nutrition. Specifically sports related and/or fat-loss diets. Anyone who dives deeply into an
unbiased study of food, and the affects it has on our bodies, will eventually come to the
anti-climactic realization that the scientific community is completely split and undecided about
what we common folk deem as fact. There is so much we don’t know about diet and nutrition,
and at the same time people somehow make great physical strides, leading seemingly super
healthy lives based off the “evidence” of truly awful “scientific” studies. On the other hand, there
are those who source their nutritional information from the most brilliant, cutting-edge sources
only to unintentionally commit dietary self-sabotage. Scratching my head, I’ve come to the
realization that while generalizations are certainly helpful, we all need to experiment with
nutrition until it’s a finely tuned and crafted to meet our specific, individual needs and
predispositions.
The most significant disagreement in the scientific community around nutrition is whether body
composition is largely a byproduct of thermodynamics (calories in vs calories out/how much we
eat) or hormones (genetics+what we eat). I’ve seen people (active people) get in fantastic
shape using virtually every single diet out there. Whether it be simply counting calories, eating
low fat diets, low carb diets, going paleo, intermittent fasting, or the Atkins Diet, there will always
be someone that can attest to the effectiveness of one of these food religions by pulling up their
shirt and showing off their abs. Therefore, I realize that my approach to fat-loss and body
recomposition nutrition may not work for everyone. In the same regard, I have done my best to
cherry pick the best qualities of each diet which I have found effective (on myself and hundreds
of clients), combining it into one applicable blueprint.
What follows is a basic outline of what a day of eating should look like. Afterwards you
will find a more in-depth discussion on it’s application and further reasoning as to why
this approach works incredibly well.
28
Outline
Morning Fast - Skip breakfast altogether or have a fatty morning drink/pre-training shake
-0-20% of total daily calories/macros
-plain black coffee, tea, or water + (optional) coconut oil/ heavy cream
-*If training in the morning- Pre-Training Shake: coffee, coconut oil/heavy cream, sugar free
coffee syrup (optional), 10g whey isolate.
-No food/calories is best. Absolutely NO carbs/sugars
11am-2pm Lunch/First Meal - Break the fast midday with a small protein and fat based
meal. The smaller the better.
-30-50% of total daily calories/macros
-fat and protein w/ minimal amounts of greens/fibrous foods/nuts (on resting and training days)
-No more than 10g of active carbohydrates
5pm Snack/Post Workout - Skip if possible or curb appetite/post training nutrition
-0-40% of total daily calories/macros
-Eat only as “needed”
-fat and protein (rest day)
-carbs and protein (post training)
5-7pm Optimal Training Time
7-10pm Dinner/Second Meal - Largest meal. Eat BIG. Including carbs included on training
days.
-30-70% of total daily calories/macros
-fat and protein w/ as many non-starchy greens as desired (rest day)
-Carbs, some fat, and protein w/ plenty of non-starchy greens (training day)
The Significance of Not Eating in the Morning
Simply put, this is hands down one of the best nutrition strategies for building muscle while
avoiding unwanted fat gain. Not only is it incredibly simple, but it comes with a massive host of
extra health benefits along with its application as a lifestyle. Believing that we will lose strength
and muscle by skipping a meal is 100% nonsensical, outdated bro-science. When we wake up
our bodies are fat burning machines. By abstaining from food (specifically in the form of
carbohydrates) during the first few hours of the day, we force our bodies to burn even more fat,
elevate insulin sensitivity, and even increase growth hormone.
29
On going research has shown time and time again that we can fast up to 18 hours a day without
experiencing muscle catabolism. If the fasting window is extended up to as little as 14 hrs (a
large chunk of which we can opt to sleep through), as opposed to not fasting at all, the anabolic
effects of eating our first meal will be much greater. This is largely attributed to the improvement
of insulin sensitivity (thus leading to better nutrient partitioning) and the upregulation of HGH
(growth hormone); the body’s natural response to being fed after a fasting period.
Adopting this as a new lifestyle can be difficult for many people for all sorts of reasons. Usually,
imaginary, bullshit reasons. However, some may choose to slowly ease into it by pushing back
the first meal by a couple hours, say 8-9am, on the first day. From there, they can increase the
time 30-60 minutes each day until they’ve arrived at 12pm. Choosing to push the first meal
further is a worthy experiment and will allow for greater health benefits to occur.
Still, some folks may need something to fuel brain function in the morning or at least curb the
appetite before it’s time to eat. But no matter who they are, I always suggest drinking
unadulterated black coffee or plain tea (and lots of water of course) throughout the fast.
However, coffee is uniquely better for fasting due to the fact that it contains natural
hunger-blunting compounds. Two to Four tablespoons of coconut oil or 4-8 tablespoons of
heavy whipping cream should added for individuals who deal with extreme morning hunger or
for people who have mentally demanding careers. These two kinds of fat products are superior
for this use due to their molecular structures which have shown 1.) will not disrupt the oxidation
of body fat on their own and 2.) are quickly available for the brain to use as energy, enabling us
to perform without food when duty calls.
Those of us that need to train before the first meal should add 5-10 grams of whey isolate into
this fatty coffee mixture.
The author and genius behind some of the best known research on cyclical ketogenic nutrition,
John Kiefer, calls this an “A.M. Accelerator” shake. It’s intended use is for those who must train
in the morning. It will mitigate any potential catabolic effects of fasted strength training while
simultaneously not disrupting fat cell oxidation. Do not exceed 10 grams of protein powder as
this will spike insulin, likely hindering your body’s ability to efficiently burn fat throughout the rest
of the day. Simply mix the powder with a little bit of water into a creamy consistency before
adding the fat and coffee to the cup. It should be noted that BCAAs are not a good alternative to
this recipe whatsoever. In my opinion they are a complete rip off. Plus, this is far cheaper.
30
Food Choices
When it comes time to break the fast, what we eat and the quality thereof is key. Of
course, we could all get shredded eating nothing but pop tarts and drinking protein shakes
simply to prove IIFYM works, but polluting our bodies with highly processed fake foods will
eventually catch up to us after they have caused the holocaust of our gut bacteria and have
ravaged our brain chemistry. Keep high standards and revere yourself. Burn a clean fire, don’t
gunk it up with whatever bullshit food-like substances of the week (weak) the empire is handing
out.
Best results will be had when using the highest quality natural foods. A diet rich in animal
proteins, animal and plant based fats, non-starchy leafy greens and strategically placed carbs
are the foods which should make up the entirety of this nutrition plan.
If you are a vegan or vegetarian, go home. That’s an eating disorder and I’m not a psychologist.
Below I’ve broken down the optimal food choices into four categories: Protein sources, Fat
sources, Green sources and Carbohydrate sources.
31
Only Eat Carbs in the Evening on Training Days
Why? Because insulin sensitivity varies depending on time of day. In direct correlation
with our circadian rhythm, fat and muscle cells react significantly stronger in the morning
compared to the rest of the day. Basically, our bodies are designed to go into fat storage mode
in the morning when given the proper que. Eating the foods which trigger insulin
(carbohydrates) is our ticket to get there.
As insulin sensitivity naturally decreases throughout the day, it becomes more difficult for the
body to absorb sugars in the evening. So at a minimum, viewing carbs as exclusively evening
foods will help just about anyone become effortlessly leaner and healthier. However, we are not
sedentary people. We train and break our muscles down, in need of insulin to repair and grow
the tissues responsible for strength and performance.
Strength training, most preferably in the evening, but strength training in general will reawaken
the muscle tissue’s ability to absorb sugars at any time of the day, so we have no need to think
we’ve “missed the anabolic boat”.
The personal trainer who told you that oatmeal and drink a glass of OJ is a healthy breakfast
didn’t know any better. But, he’s still totally wrong. Especially if your goal was to add a little
muscle to your frame while losing some of that tire around your waist. This is scientific fact vs
conventional “wisdom” and I have the suspicion that the people reading this book are anything
but conventional.
Think of each training day as having 2 parts: Part one is the fat-burning time of the day (AM)
and Part two is the muscle-feeding time of day (PM). The 2-3 rest days we take each week
should be seen as extended fat-burning days (in regards to nutrition -- lacking carbs and
perhaps fewer calories too) even though our bodies are constantly working around the clock to
repair muscles, bones and organs.
32
Know Your Calories and Macros
Although it’s more wise to put more stock in ​what you eat and ​when, I​ ’ve found that organizing
this approach through the lens of thermodynamics and macronutrient tracking helps more than it
detracts. As we’ve all witnessed, it’s pretty easy to not track calories and macros while
successfully gaining mass. Just tons of food. It’s also fairly easy to quickly lose mass without
tracking food. Just starve. However, maintaining or building lean mass while simultaneously
becoming stronger and losing a meaningful amount of bodyfat takes quite a bit more care.
The first order of business is finding the amount of calories we need in order to more or less
maintain our body weight. Secondly, we must use our findings to determine how many caloriesmust be
reduced on non-training days in order to avoid a fat-loss plateau. Thirdly, we will use
both caloric ranges to determine an ideal macronutrient ratio. Lastly, we will determine what
macros and calories go where in regards to training and rest days.
Keep in mind that these are effective albeit very basic calculations. They need to be put to the
test of being applied in real life for about a week and then recalibrated based off results. Never
stop experimenting and fine-tuning.
Calories
To find maintenence calories, men should multiply their body weight by 15 and women by 13.
Men and Women who are very overweight while lacking in muscle/strength development
should not use these numbers. Instead, men should use BW x 12 and women, BW x 10.
For example: ​After rounding down to the nearest pound, a 178.6 lb man’s caloric maintenance
would equal 2,670 calories (because 178 x 15 = 2,670). This is the amount of calories to be
consumed on a training day.
To settle on fat-loss, ie rest day, calories simply subtract anywhere from 300-700 calories from
the caloric maintenance number. Air on the side of less for slower fat-loss and on the side of
more for quicker fat-loss.
For example: ​178 x 15 = 2,670 - 500 = 2,170 (Maintenence calories - (300 to 700) = Fat-loss
calories).
33
This is a good starting point. Our 178 lb guy can now begin applying the theory of
thermodynamics to the rest of the nutritional parameters. On his training days he will aim for
about 2,600-2,700 calories and 2,000-2,200 calories on rest days all the while skipping
breakfast and avoiding carbs until the evenings on his training days.
Simply applying these caloric parameters around the rest of the outline can produce fantastic
results. However, we should should go to greater lengths in order to reap greater results.
Protein
The first macronutrient to be honed in on should be protein as it is the only constant figure. Fat
and carbs fluctuate depending on the day. Anywhere from 0.8 to 1.5 grams of protein per pound
of body weight is sufficient. Anymore than this is unnecessary and could actually lead to excess
fat gain. Too much protein will trigger unwanted insulin spikes and for this reason should be
used sparingly during the first half of the day.
Example: ​178 lbs x 0.8 grams = 142 grams // 178 lbs x 1.5 grams = 267
When setting up a diet, I prefer to see both ends of the spectrum. It gives us perspective and
lots of wiggle room. On lower calorie rest days, using the lower end of the spectrum is often
beneficial. Making it within the ballpark of the upper end on training days is ideal.
Another way to view this is using percentages. On training days, using 40% of the total allotted
amount of calories will usually equal to about 1.5g of protein per pound of body weight. On rest
days, use 25-30% of calories for protein and one will hit the lower end.
Example: ​2,670 calories x 40% = 1,068 calories. Divided by 4 (each gram of protein is 4
calories) is 267 grams of protein. [2,670 x 0.4 = 1,068 / 4 = 267]
Fat and Carbs
After finding our protein number we will use the leftover calories to find our fat number.
Whatever is leftover after fat is decided upon will be reserved for carbohydrate intake.
On rest days​: Our fat intake should be significantly higher than all other macros and our carbs,
virtually non-existent in order to allow the most fat-loss to occur. Protein remains substantial
enough to prevent muscle loss.
34
Setting protein to 30%, fat to 65% and carbs to 5% would give our 178 lb man eating a 2,170
calorie on a rest day equates to:
162 grams of protein
157 grams of fat
27 grams of carbs
*When doing calculations for fat intake, keep in mind that 1g of dietary fat has a caloric value of
9.
For example: ​2,170 calories x 65% = 1,410.5 calories. Divided by 9 (calories of 1g of fat) equals
156.7 grams. [2,170 x .65 = 1,410.5 / 9 =156.7]
On training days: ​Calories need to go back up to caloric maintenance and fat levels need to
drop in order for there to be plenty of room for evening carbs without spilling over. Try setting
protein at 40%, fat at 30% and carbs at 30%.
Setting protein to 40% , fat to 30% and carbs to 30% would give our 178 lb man eating a 2,670
calorie on a Training day equates to:
267 grams of protein
89 grams of fat
200 grams of carbs
*A macro split on training days can be 30% protein, 30% fat, and 40% carbs as well. Protein
remains high while allowing a higher intake of carbs.
Example Meal Plans
Written below are examples of how the nutritional demands can be met, using our 178 lb
man as a reference model. These are based on ​his​bodyweight. Should your bodyweight be
vastly different, these examples verbatim will not work. Use them simply as a guide after having
plugged in your own caloric and macro nutritional requirements first. From there, simply adjust
the portion sizes to match your numbers.
They are split in two main sections:
Scenario 1 ​- For days when we have time to cook and prepare meals for ourselves. This is most
ideal for obvious reasons. We have more control over the portion sizes and food quality of our
meals. We should strive to make this our modus operandi. This is not difficult to do. No
Excuses.
35
Scenario 2 -​For when life circumstances are absolutely in contrast with our nutritional goals. If
we are extremely limited on how much time we can give to preparing meals. These examples
show quick procurement of nutrition from decent sources. This will be more manageable if we
are proactive enough to keep them on hand or keen enough know where to quickly spot them.
There is no excuse for not hitting the mark every day.
Scenario 1A - Rest Day
[Time to cook and prep meals]
• Wake Up
-Plain Black Coffee or Tea [ 2-3 cups]
Totals: Zero Calories
• Noon
-Whole Egg Omelette or Scramble
-6 whole Eggs, 2 thick cut Bacon slices, ½ cup of shredded Cheddar Cheese, 1-2 cups
of non-starchy veggies/leafy greens* as desired. Add any herbs, spices and zero
calories hot sauce to taste. (Use zero calorie olive or coconut oil cooking spray or use
the grease from the bacon to cook with.)
Totals: 780 calories/ 2g carbs/ 58g fat/ 58g protein
• Dinner
-Dog Food Sauté-1lb Ground Beef (85/15), ½ cup Unsalted Cashews, 1 tbsp Butter.
Lightly sauté cashews in butter until golden brown, then add ground beef. If you trust
your gut, only brown the outside of the beef. If you wish, serve over a big handful of baby
spinach in a bowl. Top with any herbs, spices, mustard or hot sauce to taste.
Totals: 1,380 calories/ 16 carbs/ 105g fat/ 94g protein
Daily Totals: 2,160 Calories/ 18g carbs/ 163g fat/ 152g protein
*Don’t obsess over tracking small amounts of leafy greens. The caloric impact of
non-starchy greens is miniscule, pretty much only providing some fiber and healthy
micronutrients.
36
Scenario 1B - Training Day
[Time to cook and prep meals. Training in the A.M.]
• Wake Up
-A.M. Pre-Training Shake
-10g Whey Isolate, Blend whey isolate protein powder (~⅓ scoop, enough to equal 10g
of protein) with a 3-4 tbsp of water in a mixing cup first. Once fully blended add heavy
whipping cream and as much coffee as desired.
Totals: 247 calories/ 1g carb/ 20g fat/ 10g protein
•
A.M. Training
• Noon
-Lettuce Wrapped Bison Burgers
-8oz Ground Bison or Lean Beef, 2 slices of Jarlsberg Cheese. Wrap a 4oz patty in one
lettuce leaf. Top with a tomato slice, mustard, sriracha, or all of the above.
Totals: 580 calories/ 0g carb/ 38g fat/ 60g protein
• Dinner
-Chicken Stir-Fry over White Rice w/ High Carb Protein Shake
-Stir Fry: 16 oz of Boneless/Skinless Chicken Thighs, 2 cups Stir Fry veggie blend (used
the Kirkland Signature frozen blend), 3 cups Jasmine Rice (cooked)
-Shake: 1 scoop Whey Isolate, 1 cup Quaker Oats, 1 cup Unsweetened Almond Milk,
enough ice for desired thickness.
Totals: 1,820 calories/ 210g carbs/ 42 fat/ 165g protein
Daily Totals: 2,722 calories/ 211g carbs/ 101g fat/ 235g protein
37
Scenario 1C - Training Day
[Time to cook and prep meals. Training in the P.M.]
• Wake Up
-Fatty Coffee
-Plain Black Coffee with 2 tbsps of Coconut oil
Totals: 260 calories/ 0g carbs/ 28g fat/ 0g protein
• Noon
-Salmon Fillet and Veggies
-8 oz Salmon Fillet, 1 cup side of asparagus or broccoli. Use zero calorie cooking spray.
Add herbs, spices, or hot sauce to taste.
Totals: 415 calories/ 5g carbs/ 23g fat/ 45g protein
•
P.M. Training
• Dinner
-Steak Burritos
-12 oz Top Round Angus Steak (cubed), 12 oz. Steamed Red Potatoes, 1 ½ Spanish
Rice (cooked), ½ cup Shredded Mexican Cheese, 2 Flour Burrito Tortillas (Mission
brand). After cooking and before wrapping, mix all ingredients with ½ salsa, fresh
cilantro, and habanero hot sauce to taste.
Totals: 1,920 calories/ 196g carbs/ 52g fat/ 161g protein
Daily Totals: 2,570 calories/ 201g carbs/ 103g fat/ 207g protein
Scenario 2A - Rest Day
[No time to cook or prep meals. Feeling hungry]
• Wake Up
-Fatty Coffee
-Plain Black Coffee with 2 tbsps of Coconut oil
Totals: 260 calories/ 0g carbs/ 28g fat/ 0g protein
• Noon
-Sardines and Nuts
-2 cans of (Wild Planet, drained) Sardines, 2 oz. Macadamias
Totals: 746 calories/ 4g net carbs/ 67g fat/ 34g protein
38
• Evening snack
-Quest Bar(s)-One of each flavor: Double Chocolate Chunk, Coconut Cashew
Totals: 330 calories/ 17g net carbs/ 12g fat/ 40g protein
• Dinner
-Low Carb Hot Chicken Wraps
-14 oz canned Chicken (about 3 cans), 3 High Fiber Low Carb Tortillas (Ole Xtreme
Wellness Brand), 1 whole avocado, Frank’s Hot Buffalo Sauce, 1 scoop of Whey Isolate.
-Mix the chicken with as much Frank’s as desired (it’s zero calories). Mix in the avocado
as well or eat on the side. Wrap in tortillas. Mix the whey isolate with water and slam it
back.
Totals: 764 calories/ 10g net carbs/ 28g fat/ 96g protein
Daily Totals: 2,100 calories/ 30g net carbs/ 136g fat/ 170g protein
Scenario 2B - Training Day
[No time to cook or prep meals. Training in the A.M.]
• Wake Up
-A.M. Pre-Training Shake
-Plain Black Coffee with 1&½ Tbsp of Coconut oil and 10g (⅓ scoop) of Whey Isolate.
Add 2 tbsp of sugar free Irish Creme syrup for the hel ov it.
Totals: 0 carb/ 29 fat/ 9g protein
•
A.M. Training
• Noon
-4 hard boiled Eggs and 5 oz Steak cut jerky
Totals: 580 calories/ 29g carbs/ 22 fat/ 69 protein
• Dinner
-Lox and Bagel Style Sandwiches
-2 cans (10 oz) Kirkland canned Salmon. 1 cup Fage Total 0 Greek Yogurt. 2 Udi’s
Gluten Free Bagels. Small handful of capers and chopped cucumbers. Herbs and spices
to taste. Mix all of the salmon, yogurts, veggies, and herbs/spices together. Place betwixt
the bagels and enjoy.
-On the side, an entire 3.5 oz bag of Barbeque Popchips (gluten free, no preservatives)
-Later on as a snack, 2 packets of Quick Oats Maple and Brown Sugar made with water.
Totals: 1,900 calories/ 216 carbs/ 56 fat/ 122 protein
Daily Totals: 2,713 calories/ 245 carbs/ 100 fat/ 200 protein
39
Scenario 2C - Training Day
[No time to cook or prep meals. Training in the P.M.]
• Wake Up
- Plain Black Coffee or Tea
Totals: 0 calories/ 0g carbs/ 0g fat/ 0g protein
• Noon
-Fatty Protein Shake
-2 scoops (55g protein) of Whey Isolate, 4 tbsp of Heavy Whipping Cream, 4 tbsp
Powdered Peanut Butter (to boost flavor and protein content), 1 cup unsweetened
Vanilla Almond Milk. Blend together with ice for thickness.
Totals: 548 calories/ 12g carbs/ 26g fat/ 66g protein
•
P.M. Training
• Post-Training Snack
-2 Nature Valley Granola Bars and 1 Muscle Milk Shake (pro series)
Totals: 580 calories/ 68g carbs/ 14g fat/ 48 protein
• Dinner
-Hot Chicken and Rice
-One half of a Rotisserie Chicken (skin, cartilage and all), 4 slices of Udi’s Gluten Free
Bread, 2 cups Uncle Ben’s Instant White Rice, Dill Pickle slices and Hot Sauce to taste.
If there’s time, pull the flesh from the half chicken and combine/mix in a bowl with the
rice, copious amounts of Frank’s Red Hot, and pickles before making the sandwiches.
-Finish the evening with an entire container of Halotop Oatmeal Cookie “Ice Cream”.
Totals: 1,500 calories/ 168 carbs/ 49g fat/ 118g protein
Daily Totals: 2,628 calories/ 248 carbs/ 89g fat/ 232g protein
40
FAQ / Trouble-Shooting Diet
What supplements should I take?
1 -Vitamin D-3 -​Regardless as to whether or not you choose to follow through with this
program, do yourself a favor a begin supplementing with V-D3 for the rest of your life. To
adequately list all of the reasoning behind this demand would require another book to be
written. To put it briefly: Vitamin D controls the expression of over 1,000 genes and it’s
been shown that 70% of people are V-D deficient--even those who live on the equator.
People deficient in V-D have a higher risk of cancer, increased aging, brain oxytocin,
immune dysfunction, increased impulsive behavior, increased inflammation, reduced
serotonin, reduced testosterone levels in men, reduced nerve growth and brain cell
growth, and increased depression….just to name a few. People who are overweight and
those who live at higher altitudes are at an even higher risk of being extremely deficient.
By simply taking 4,000 to 5,000 IU of V-D, we can avoid further DNA damage which
produces all of the aforementioned effects.
2 - High Quality Fish Oil/Omega-3 Fatty Acids - ​Much like Vitamin-D, this is called a supplement
for a reason: you’re probably not getting enough of it through your diet--so supplement!
Supplementing with 2-4 grams (mg’s of EPA + DHA) of high quality fish or omega-3 oil has been
shown to decrease risk of diabetes, aid in fat-loss, reduce inflammation and the effects of
inflammatory bowel disease, reduce rates of heart disease, stroke, cancer, and high blood
pressure. As much of the structure of the human brain are made from these lipids,
supplementing with fish oil helps with diseases such as Alzheimer’s, Parkinson’s, ADHD,
Schizophrenia and Depression. Even mothers supplementing with Omega-3 have been shown
to bare children with higher IQ levels to the children of mothers who were Omega-3 deficient. If
we are deficient in the nutrients which influence much of our genetic and cerebral potential (V-D
and Omega-3) how can we possibly expect to reach our physical, mental and spiritual potential?
3 - Creatine Monohydrate - Take 5g every day in order to naturally maximize cellular energy
production. This is important for being as strong as possible and it’s a cheap supplement
everyone should be taking. Convince your mom to get on it. Give it to your dog. One of the most
well-researched supplements on the market, it’s remarkably safe for most people. It doesn’t
matter when you take it. Just make sure it goes down the hatch with your fish oil and vitamin D
caps at some point in the day. Everyday.
41
4​ - Whey Protein Isolate - Whey Isolate and its derivatives--like whey hydrolysates-- outperform
almost all other proteins when it comes to potentiating and supporting growth. However, there
are other advantages which for some reason has been largely ignored by medical and
nutritional experts. Whey isolate is uniquely effective at preventing oxidative stress. You heard
right, whey isolate is an extremely effective antioxidant. Unlike the types of antioxidants found in
fruits and veggies (which only neutralize free radicals if they happen to bump into them outside
of the cell), the kind found in whey isolate works within the cells like guard dogs waiting for an
intruder. No longer is the annihilation of free radicals left up to random chance. Buy a tub of
powdered whey isolate (don’t trust the premixed crap in the checkout aisle) and fortify your body
on a cellular level. Try to go with a brand that is no more than 140 calories and no less than 24g
protein per serving. The lower the calorie and higher the protein ratio, the better off you will be.
What if I’m losing weight too fast?
The base of the Reaver nutrition blueprint can be easily summed up in 4 points:
1. Fast or eat nothing but mostly fat and protein during the day
2. Feast in the evening.
3. Only eat carbs in the evening.
4. Only eat carbs on training days.
If you are already lean (about 10-12% bodyfat) and this is causing more than 1-2 lbs of weight
loss per week to occur​: Start by increasing your training day calories by 200 (primarily from
carbs) per week until weight loss has stabilized or ceased altogether. Remember, it’s up to you
to reassess the situation from week to week. Look back at your numbers and reformulate your
plan of attack. Also, remember that if your strength is increasing or at least stable, the chancethat you are
losing muscle is very small. However, if you strength decreases, this is not good.
Go back to the drawing board. Are you getting enough sleep? Are you resting enough between
sets? Do you need more food on training days? Are you getting a minimum of 0.8 grams of
protein per pound of body weight? These are the kinds of questions to ask first before jumping
to conclusions.
What if I’m gaining weight too fast?
The only kind of weight which is gained quickly is fat, and excessive fat gain will not help you
become more athletic or healthy. If this is happening, do the exact opposite of the
recommendation above. Begin by reducing training day calories by 200 per week until you have
either stabilized your weight or even better, begun to lose some.
42
What if I’m experiencing too much fatigue?
Considering you are getting an adequate amount of sleep most nights, this is most likely due to
the fact that your body had not adjusted to the nutrition plan. It will in time and you will become
healthier inside and out by enduring the first couple of weeks (for some this may take upwards
of two months) of your body adjusting and switching metabolic gears. Having been raised in a
culture where sugars are consumed around the clock, our bodies become fatigued when not
given their drug of choice. We all have the potential to change our body’s metabolic and
enzymatic environments for the better. No truce in the war for self reclamation. You will adapt.
Keep going.
I can’t eat this much at night.
Isn’t that a better problem to be having compared to what you would likely be experiencing on
the typical 5-6 small meals per day nutrition plan? If you need to, break up the evening feast into
two portions. One for the early evening. One for the late evening. When you’ve become
accustomed to 16-18 hr daily fasts, eating massive meals at night will become incredibly
satisfying and commonplace.
I’m still really hungry in the morning.
The same people who complain about this are typically the same people who complain about
too much food in the evening. If you’ve adequately feasted in the evening, you shouldn’t be
hungry at all the next day for several hours after waking. We’re all grown ups here. We can deal
with some hunger. Make your first meal of the day based around steak and eggs. Throw in
some high fiber low carb tortillas. You won’t be hungry for the next 5-6 hours.
I’m afraid to go low carb because my Dr. said some shit…
Find someone who carefully studies nutrition for advice. Most medical doctors have very little
knowledge about nutrition beyond that of an average high school honor roll student. It’s not a
significant part of their curriculum in medical school. Most registered dietitians don’t even
possess much depth in their knowledge about diets which reside outside our cultural norms.
However, ketogenic nutrition clinics and medical professionals prescribing ultra low-carbs diets
for patients with epilepsy, cancer, and other ailments have finally started becoming morecommonplace.
There’s a wealth of knowledge at your fingertips. Skip the doctor’s advice about nutrition. Never stop
being your own guinea pig.
43
REAVER Author Bios
Paul Waggener
Paul is a writer, artist and entrepreneur best known
for his creation of the Life Reform program
known as Operation Werewolf, and as a founding
member of the tribal organization known as
The Wolves.
Sky Lemyng
Over the last 9 years, Sky has gradually transitioned
from teaching hatha yoga and meditation to kickboxing to weightlifting. Lemyng currently holds
certifications through NASM and Strong First. His
other interests include backpacking and wilderness
survival, art making, getting lost in a black metal alHis main interests are strength culture, tribalism, bum, speculating the future evolution of humanity,
Jiu-Jitsu/MMA, and the out-of-doors.
studying family genealogy and evolutionary bioloWaggener’s work can be found in various formats gy.
on the web, as well as his own website,
operationwerewolf.com
Anyone who has put this program to good use and
is looking for a more customized training and
nutrition protocol is encouraged to contact Sky at
ptsky88@gmail.com
44
Lets Get Started.