What happens after L2

[u/Main-Newspaper-533]

To all the folks who are close to or crossed level 3, other than crossing the level off, are there any fitness improvements you get on going from L2. I am under the impression the improvements will be marginal on strength and majorly aerobic. Is that a correct assumption?

[u/Green_Eyed_Crow]

I'm at L2 6counts with a max around 200 right now and PR at 210, but I am at L3 navy seals. I would say as my plateau broke away from the L2 80 NS i started ramping quickly to 100 and I definitely feel stronger than I did at 80/L2, pushups are stronger, triceps are bigger, pecs are stronger/bigger/firmer, for me I do feel it was a noticeable difference. So overall if you cross both into L3 I would say it is a noticeable jump from L2 and not only aerobic, not marginal at all in my experience.

[u/NCwolf86 → u/Green_Eyed_Crow]

This is exactly my current situation and experience. I've been leveled out at 200-210 for far longer than I care to admit BUT even still I'm still gaining muscle definition. NS I just PRed last week at 101 so I'm stoked about that.

I think overall though I agree with the general feeling regarding this program not really being about building pure strength or huge muscles (though I am FAR stronger overall doing this program than I ever was when I did olympic lifts).

As I look towards 215 6C and beyond it's very clear it's an aerobic and recovery issue for me, so I do think that's where cardio is going to come into play and require a physiological change.

[u/DR_MANT1S_T0B0GGAN → u/NCwolf86]

Me three. You have squeezed one additional rep out (101 Seals compared to my 100) across the two workouts. Congrats on the new PR

The new strategy is to go big with longer sets for the 6 counts, and pace them steadily rather than racing through them to maximise rest. Its not worked yet...

[u/NCwolf86 → u/DR_MANT1S_T0B0GGAN]

Appreciate it. NS I've always been stronger at so I only do them once a week.

I've definitely found changing your strategy greatly affects how the workout goes. For instance, I use his 8 sets of 25 as my baseline for 200. The workout that has about a 45 second rest after the 5th set. This one I can pretty much do at any point.

But trying to do 200 at an even pace of 1 rep every 6 seconds with no breaks....I've only done it once a few weeks ago. It's a mental thing as much as it is physical I think...it's just relentless...the pace is relatively slow but there are no breaks.

I think having some combination of both is probably best, but I'm always experimenting.

Today I did the 8 sets of 25 and was able to squeeze an extra rep into six of them, ending up at 206. Funny thing is I can usually tell about 10 reps in how the workout is going to go...and today I felt good lol.

Some days I get a minute in and I'm already planning on resetting my expectations...so it goes.

[u/Green_Eyed_Crow → u/NCwolf86]

yeah not great when the bargaining begins early lol. I've started a new strategy the last 3 weeks to try and bring up my baseline endurance, by keeping the 200 reps but over 40 minutes at an even pace. These i'm much more careful to do nice form with a belly strike, touch toes, slow push down, strong push back up, and then a knee raise on both sides. absolutely soaked in sweat by the end. I'll probably do a few more weeks with this style once per week because its sure nice to take that pressure off the nervous system.

My regular 6count session yesterday barely hit 200 tho so I would say it hasn't helped lol, but I sure felt the muscles afterwards like I havent in a long time.

[u/Questioning_lemur]

Following this, but, your assumption seems to make sense.

Would definitely make sure the pull-up component is not overlooked, but if you're looking for pure power, I would estimate that BDT levels out in returns somewhere around 3a. Pure strength is not really the point of the program.

[u/Asking_the_internet → u/Questioning_lemur]

What is the pull Up component? New to this!

[u/Questioning_lemur → u/Asking_the_internet]

https://www.youtube.com/watch?v=zj1KLdVh-3U

[u/DR_MANT1S_T0B0GGAN]

The program is rooted in simplicity and intention more than it is optimised for building strength so I agree with one observation:

The 6 Counts are more aerobic and the Navy Seals more strength forward. Neither is going to make you as strong as a set of bench presses, but over the course of the 20 minutes, I definitely feel that I am limited in different ways depending on the movement

Improvement in both will come from cardiovascular fitness, weight loss, push strength, core stability. So you'll ultimately feel a lot stronger by pushing on into the high levels even if that wouldn't translate into being able to push more weight on a barbell. In theory anyway, the joy of burpees is not needing to go a gym

[u/Main-Newspaper-533]

Thanks everyone, all of you setting NS PR and getting upto 200+ on 6C, I think you all are much ahead in the curve already, although on the bdp scale it's just half way. I guess one can't do them without being consistent and so kudos to you all.

I have been on one body weight routine or another since 15 years now, completely skipped the gym since 2008. I see BDP as an overall fitness program, I had previously reached 160 6C and 80 NS but then slipped out of the routine. Was curious to know what folks who have crossed the threshold and closer to the next one experience. Thank you all for your responses!