deep water

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DEEPOvercoming the Waves of LifeWATER

JON ANDERSEN & JASHA FAYE

DEEP WATER

Table of Contents

CHAPTER 1 - DEEP WATER ORGINS

CHAPTER 2 - THE ROURCE ROOM - AN ELEMENTARY SCHOOL LESSON

CHAPTER 3 - ITS ALL ABOUT NUTRITION

CHAPTER 4 - DEEP WATER TRAINING METHODOLOGY

CHAPTER 5 - GETTING BEYOND YOUR CHALLENGES

CHAPTER 6 - DEALING WITH THE PAIN

CHAPTER 7 - TRAINING PARTNERS

REHAB & RECOVERY

THE DEEP WATER PHILOSOPHY

BONUS MATERIAL

Where It All Starts

Getting Down to Business

Making Deep Water a Life Long Strategy

2014 JON ANDERSEN & JASHA FAYE

DEEP WATER

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.

Jon Andersenwrestler | strongman | bodybuilder | author

DEEP WATER

Its difficult to push yourself into Deep Water. It takes a tremendous amount of honesty

with ones 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. Thats how humans survive. Usually the brain convinces

the body to stop long before its 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. Its when we are in the deepest waters that we

achieve our greatest gains.

When Big Jon Andersen 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, its hard to believe he wasnt

born ripped.

Through trial and error, and an open mind, Jon completely revolutionized his diet and

training. He didnt have a guide, he didnt have a personal trainer, and he didnt 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 will transformyou and make positiv changes.

Push Yourself Into Deep Water.Deep Water will get you on the right path.

DEEP WATER

Deep Water isnt for everybody. Not everyone wants these kinds of results. Not

everyone embraces the grind. Thats ok, because it gives people who 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 Andersens Powerplant is in full swing.

Every platform has at least 3 athletes on it

and there are some gamers in the room.

Theres a slight breeze and the sun is shining.

Its a perfect California day, a great day to pick

up heavy weights. 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 Kens second or third workout at the Plant. He is a former pro bodybuilder who

has made the switch 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 100kg. Ken and Anthony

both stop at 40 reps; not a bad showing and a serious scorcher for anyone. Now its Jons

turn. Start filming, he quietly says to me.

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

DEEP WATER

I quickly fumble around until I manage to turn on my phone camera. (Im very low tech.)

Luckily, I got my camera rolling just as Jon grabs the bar and begins his set. At forty reps,

its clear he has no intention of slowing down. Seventeen reps later, my camera is out of

memory. Jon is cruising past sixty reps. Hes 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 encouragemaent. But Jon

doesnt seem to notice. He has a snarl on his face and hes attacking the barbell like a great

white devouring a seal.

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

At that moment Jon is reminded of a story

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 Alexanders invading army to conquer the

Persian hoards.

Burn the Boats! Jon shouts at rep sixty-five. Jon is saving nothing for the trip home.

Seventy reps down. Hes in very Deep Water now, but hes showing no signs of slowing

down. His pace has quickened a bit as he passes eighty. Its truly amazing to watch. His

breathing is harsh and labored. His hands are a bloody mess. His 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. Eighty-five reps now. A six-foot circle of sweat and chalk surrounds him.

Ninety reps.

DEEP WATER

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As he approaches ninety-five reps, it seems that it must be the end, but Jon wants more...

Young JonA lifelong journey

As he approaches nintey-five reps, it seems that it must be the end, but Jon wants more.

He has no idea how many reps he has done or whats 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 cant 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 dont leave anything in the tank for the swim back.

Finally, he stops at 101 reps.

I have been training with Jon for over fifteen 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 three 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 cant 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.

DEEP WATER

I dont 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 ones 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. Its part of life. Its 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

dont recognize them, theyll slip through your fingertips. Jon had planned on going to

fifty reps because it would allow him to beat his training partners and because fifty is a lot

of reps to do in the power clean with any weight, let alone 220 pounds. When he got to

fifty 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.

Deep WaterA Way of Life.

DEEP WATER

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. Some-

how 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 ankle-deep, the air would become heavy in his lungs. He felt frantic and

out of control and he wasnt 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.

DEEP WATER ORGINS

Chapter 1Motivation started young for Jon.

DEEP WATER

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

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. Hell never make it across. Years from now, hell 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 hes ever been. Fear washes over him and he begins to frantically

thrash about, trying to gain some kind of control. Hes in trouble. This is beyond his childish

fears. Hes in real danger of drowning and he knows it. Back on the shore, nobody is looking

his way; theyre 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 doesnt swim hard to salvation. This is a

swim for his life.

He doesnt look up until he feels the rocks on his fingertips. His lungs are on fire and his arms

and legs are aching. But hes made it. He no longer cares about 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.

DEEP WATER

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. Hes almost as terrified of

them as he was of drowning, but that doesnt 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. Its 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. Its 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 61 and a powerful

300 pounds, 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 doesnt have an athletic bone in his body.

Deep Water training is not about swimming, its not about

diving, and its 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.

DEEP WATER

Deep Water was created by accident. It was born of a fat

kids 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. Its a paradigm that anyone can flourish with, but it isnt for everyone. It requires laser

focus and uncommon tenacity. It also requires more than a little amount of guts with

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 elses facts. Its based

on individual achievement through adaptation. Its 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

doesnt matter what your goals are, Deep Water will release the great white inside of you.

DEEP WATER

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THE RESOURCEROOM

Chapter 2Making the Connections.

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 schools 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 childrens cruel humor that led to it being called the Retard Room.

For a select few, this was the ultimate humiliation and the worst part of every day.

These special kids didnt feel special at all. They knew all too well what it meant to be in the

Resource 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 good looking 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.

DEEP WATER


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 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 wasnt 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 elses 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 didnt 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

couldnt give two hot shits. He was drowning again. It was the same feeling he had that day on

the river, only this wasnt 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 didnt 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 mom through snot bubbles

and tears that she had to get him out at any cost.

DEEP WATER

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 wasnt just battling dyslexia now. He was also very overweight and the only

known graduate of the Resource Room. He wasnt 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 wouldnt 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

hadnt cured his dyslexia, but he was out-working it.

His bodyweight was increasing at an alarming rate. He wasnt 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.

His mother loved the way he appreciated her cooking. He always asked for seconds and

often thirds. There was always room for dessert, 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 was 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.

DEEP WATER

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 orgetting 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 top-locked. 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

Jons 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 didnt

change soon he was going to die. He was 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 couldnt breathe through the tears. He was

drowning in an ocean of insults and couldnt 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.

DEEP WATER

Eventually Jon found himself in the weight room. It was empty except for him and the coach.

Jons 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, Dont you think its time to do something

about it?

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

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

wasnt 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.

What is the nextlevel of pain?he would ask theuniverse. Itsnot about whosstrong now, itswhos strong after10 more sets ofthis shit!

DEEP WATER

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 two students who

could squat 405 pounds.

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. Its not about whos

strong now, its whos strong after ten 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 all-or-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 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.

DEEP WATER

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

130 pounds, and finished at a solid 190 pounds with a 400+ pounds squat. His shoulders

had broadened and filled out enough that he no longer had an O-shaped body, but a

vaguely 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 didnt 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.

DEEP WATER

His new lifestyle transformed his body from 190 pounds 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 schools 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 twenty reps with 500+pounds 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 twenty-three, 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 five years

he had over twenty 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.

Deep Water will transformyou and make positive changes.

DEEP WATER

At the time, he didnt have a name for his philosophy. He would constantly tell those around

him that he was All in, every day.

Now, at forty-two, he is attempting to open the door on his third pro career as a

bodybuilder. Deep Water doesnt 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 dont 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 Jons 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 Jons 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 750 pound 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 900 pound 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.

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 its your training

partners 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 lifes real

battles, youll have the tools to cope.

DEEP WATER

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:

5AM:

100 grams of whey protein with 2 tablespoons 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- cups green veggies

2 tablespoons flax seed oil

1 tablespoon guacamole

1 tablespoon sour cream

12:30:






DEEP WATER NUTRITION

Chapter 3Success in Deep Water is dependent on a strict dietary regime.

DEEP WATER3PM:

Post-workout, 150 grams of whey protein

5:30PM:






8PM






10:30:






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

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

DEEP WATER

If you look up the Latin translation of the word diet, it doesnt say anything about

getting ripped or losing weight. Directly translated, it means lifestyle. Deep Water is

Jons life. He doesnt have to remind himself to act this way or eat that way. Its 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 Resource Room. He would hoard

food. He would drink gallons of sugary sodas. He would 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 couldnt 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 couldnt. 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 didnt clean up his diet.

He knew he would never

reach his truepotential if he

didn t clean up his diet

DEEP WATER

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 didnt clean up his diet. He didnt 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.

He figured protein and fat both had multiple roles in the bodys 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 didnt 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 didnt 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 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 dont have to be hungry. You dont have to restrict calories. You dont

have to wait to eat.

When he didnt have any outside sources of

energy, his body immediately accessed the

fat it had been storing for a rainy day.


DEEP WATER

When he didnt have any outside sources ofenergy, 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.

Its 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 dont eat it soon. If

its in a sealed package and doesnt require refrigeration, its 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.

DEEP WATER

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 health when utilizing a

high-protein diet. If you weigh more than 250 pounds, drink 6-8 liters a day. If you are less

than 250 pounds, 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.

Its uncomfortable and painful, but gains hide in the pain. For starters eat a minimum of 1-

grams of protein per pound of bodyweight per day, up to a maximum of two grams. Eat up

to gram to one gram of fat per pound of bodyweight per day. Use up to a 2:1 ratio of

protein to fats.

Its important to balance the type of fats you eat. You can consume as much animal fat as

youd like as long as you supplement them with omegas (fish oils, salmon, swordfish, grass-

fed animal fat). The body will be a more efficient fat burning machine with a balanced intake.

Increase the frequency of meals, especially if you are exercising hard. If your body doesnt

think its 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.

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.

DEEP WATER

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 well

being 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 wont 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.

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. Its 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.

Eating a healthy, performance-based diet requires planning and discipline. So often, people

miss meals or eat food that they know isnt 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.


DEEP WATER

You wont be hungry. You wont obsess about where your

next meal is coming from or if its 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 isnt 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. Dont 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 cant 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 recover and rebuild.

Deep Water will make you a more efficient protein converting machine. If you believe your

body can only ingest thirty grams of protein per meal and you only eat thirty grams of

protein for the rest of your life, do you think you will ever adapt to eating forty-five grams?

Or even sixty? No way. If you want to adapt you have to force it. Adaptation is violent.

Your diet should reflect the intensity of your workouts.

DEEP WATERIf 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 dont 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. Dont be a pussy. The carbs will always call your name. Its 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 thirty, Jon got a beef

sponsorship that allowed him to consume five pounds of grass-fed beef per day. It is safe to

say Jon Andersen has consumed four to six pounds of flesh a day for the last twenty years.

Thanks to Deep Water, Jon is 300lbs with never more than 7% body fat. Hes a physical

juggernaut. Its hard to imagine that he isnt pre-contest or tapering, but this is how Jon

looks 365 days a year. It isnt about photo shoots or peaking for a show. Its a lifestyle for him.

Deep Water is a daily routine. Its his way of life.

Before Jons feet hit the floor in the morning, before his butt hits the toilet, he has

consumed 100 grams of protein. Jon will consume seven 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 he wants to watch his

glycemic index, but because theres 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, its not just a lifestyle, its 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 wont 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 wont.

DEEP WATER


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.

DEEP WATER FRIENDLY FOODS:MEAT POULTRY FISH SHELLFISH VEGETABLES

Ground beef

Steak

Buffalo

Venison

Ham

Pork

Bacon

Veal

Heart

Chicken

Ostrich

Turkey

Duck

Quail

Rabbit

Arctic charCatfishCodFlounderGrouperHaddockHalibutHerringMackerelMahi-MahiMonkfishOrange roughyPerchRed snapperSalmonSardinesSea bassSharkSoleSurimiSwordfishTroutTilapiaTuna

Clams

Crab

Crawfish

Lobster

Mussels

Octopus

Oysters

Scallops

Shrimp

ArtichokeAsparagusBean sproutsBell peppersBroccoliBrussels sproutsCabbageCarrots (uncooked only)CauliflowerCeleryGreen beansKaleLettuceMushroomsOnionsPeppersRadishSpinachTomatoZucchiniAvocado

DAIRY EGGS NUTS

Low-carb cottage

cheese

Sour cream

Cream

Low-carb cheese

Low-fat Greek

yogurt (unsweet

ened/unflavored)

Chicken (omega-3

eggs recommended)

Almonds

Peanuts

Almond and peanut

butter

DEEP WATER

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

1/2 avocado

1/4 cup peanuts

MEAL #2, 11:30AM:

3/4 lb. organic chicken thighs

Unlimited green vegetables

2 tbsp sour cream

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

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

100 gram protein shake

2 tbsp peanut butter

MEAL #5, 10PM:

9 whole omega-3 eggs

1/2 avocado

1/4 cup peanuts

DEEP WATER

Deep Water is all about recognizing opportunities to improve. Portals are windows of op-

portunity 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.

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.

BEGINNERSTen sets of ten 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

exer-cises like curls and bench presses wont 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, dont 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.


Chapter 4DEEP WATER TRAINING

DEEP WATER

INTERMEDIATENow that you have pushed yourself with ten sets of ten its time to step it up. Remember

the portals? Now its 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 mad and

keep going.

Its time to start learning to deal with being uncomfortable. Ultimately, youll learn to keep

your mind calm while your body is freaking out. Youll learn to ignore and even embrace the

adrenaline being dumped into the bloodstream. Its natural to start panicking, however this is

the worst thing you can do. Calm your mind, but never your body!

Your ten sets of ten 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, 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. Dont sell yourself short by setting a number and stopping there.

Maybe, just maybe, there is more in the tank. Youll 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.

DEEP WATER

ADVANCEDIf you have come this far, you are achieving an unbelievable amount of success 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

twenty years and hes 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 seven or eight. Or add weight and do a

harder set of five. Its all about reaching for more and getting the mind out of the bodys

way. There are so many ways to better yourself. Just apply your new tools and set new

standards.

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 its time to push it.

Now that youre 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.


DEEP WATER

BEGINNER DEEP WATER PROGRAM*Anybody interested in engaging in a serious Deep Water program should establish a 1-rep

max in thefollowing 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 hy-

pothetical 10-rep max by .7 to find your 70% as prescribed in the beginners program.

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

SETS.

WEEK ONE

Monday Tuesday Wednesday Thursday Friday Saturday/Sunday

Light deadlift

(technique)

- 3x10

Squat - 10x10

Barbell lunges -

3x10 reps

per leg

Sit-ups/back

extension

-20 each, 3 sets,

no rest

Pull-ups - 4 sets

to failure

Bent over rows

- 4x10

Clean pull (tech-

nique) -

3x10

60-second

plank with 20

sit-ups - 3 sets

no rest

Push press -

10x10

Lateral DB raises

-

3x10 each arm

Barbell curl -

5x10

Sit-ups/back

extesion - 20

each,

3 sets, no rest

Bench press -

3x10

Close grip

bench - 3x10

Incline press -

3x10

Dips - 3 sets to

failure

Push-ups - 3

sets to

failure

60-second

plank with 20

sit-ups - 3 sets

no rest

Active rest -

Stairs,

hills, or swim:

medium

intensity for 20

minutes

Off

DEEP WATER

WEEK TWOMonday Tuesday Wednesday Thursday Friday Saturday/

SundayLight squat

(technique) -

3x10

Deadlift - 10x10

Barbell lunges -

3x10

Sit-ups - 3x20

Pull-ups - 4 sets

to failure

Bent over rows

- 4x10

Clean pull (tech-

nique) -

3x10

60-second

plank with 20

sit-ups - 3 sets

no rest

Strict press -

10x10

Lateral DB rai-

ses - 3x10

each arm

Barbell curl -

5x10

60-second

plank with 20

sit-ups - 3 sets

no rest

Bench press - 3x10Close grip bench - 3x10Incline press - 3x10Dips - 3 sets to failurePush-ups - 3 sets tofailure60-second plank with 20sit-ups - 3 sets no rest

Active rest -

Stairs,

hills, or swim:

medium

intensity for 20

minutes

Off

DURING WEEKS 3 AND 4 STAY AT 70% BUT REDUCE REST

TIME BETWEEN SETS TO 3 MINUTES.


Light deadlift

(technique) -

3x10

Squat - 10x10

Barbell lunges -

3x10

reps per leg

Sit-ups/back

extension

-20 each, 3 sets,

no rest

Pull-ups - 4 sets

to

failure

Bent over rows

- 4x10

Clean pull (te-

chnique) -

3x10

60-second

plank with 20

sit-ups - 3 sets

no rest

Push press -

10x10

Lateral DB rai-

ses - 3x10

each arm

Barbell curl -

5x10

Sit-ups/back

extension -

20 each, 3 sets,

no rest

Bench press - 3x10Close grip bench - 3x10Incline press - 3x10Dips - 3 sets to failurePush-ups - 3 sets tofailure60-second plank with 20sit-ups - 3 sets no rest

Active rest -

Stairs,

hills, or swim:

medium

intensity for 20

minutes

Off

WEEK THREE

DEEP WATER

WEEK FOURMonday Tuesday Wednesday Thursday Friday Saturday/

SundayLight squat

(technique) -

3x10

Deadlift - 10x10

Barbell lunges -

3x10

Sit-ups - 3x20

Pull-ups - 4 sets

to failure

Bent over rows

- 4x10

Clean pull

(technique) -

3x10

60-second

plank with 20

sit-ups - 3 sets

no rest

Push press -

10x10

Lateral DB rai-

ses - 3x10

each arm

Barbell curl -

5x10

Sit-ups/back

extension -

20 each, 3 sets,

no rest

Bench press -

3x10

Close grip

bench - 3x10

Incline press -

3x10

Dips - 3 sets to

failure

Push-ups - 3

sets to

failure

60-second

plank with 20

sit-ups - 3 sets

no rest

Active rest -

Stairs,

hills, or swim:

medium

intensity for 20

minutes

Off

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!

WEEK FIVEMonday Tuesday Wednesday Thursday Friday Saturday/

SundayLight deadlift

(technique)

- 3x10

Squat - 10x10

Barbell lunges -

3x10

Sit-ups/back

extension

-20 each, 3 sets,

no rest

Pull-ups - 4 sets

to failure

Shrugs - 4x10

Clean pull

(technique) -

3x10

60-second

plank with 20

sit-ups - 3 sets

no rest

Strict press -

10x10

Barbell curl -

5x10

Sit-ups/back

extension -

20 each, 3 sets,

no rest

Bench press -

3x10

Close grip

bench - 3x10

Incline press -

3x10

Dips - 3 sets to

failure

Push-ups - 3

sets to

failure

60-second

plank with 20

sit-ups - 3 sets

no rest

Active rest -

Stairs,

hills, or swim:

medium

intensity for 20

minutes

Off


DEEP WATER

WEEK SIXMonday Tuesday Wednesday Thursday Friday Saturday/

SundayLight squat

(technique) -

3x10

Deadlift - 10x10

Barbell lunges -

3x10

Sit-ups - 3x20

Pull-ups - 4 sets

to

failure

Shrugs - 4x10

Clean pull (tech-

nique) -

3x10

60-second

plank with 20

sit-ups - 3 sets

no rest

Strict press -

10x10

Barbell curl -

5x10

Sit-ups/back

extension -

20 each, 3 sets,

no rest

Bench press -

3x10

Close grip

bench - 3x10

Incline press -

3x10

Dips - 3 sets to

failure

Push-ups - 3

sets to

failure

60-second

plank with 20

sit-ups - 3 sets

no rest

Active rest -

Stairs,

hills, or swim:

medium

intensity for 20

minutes

Off


DEEP WATERINTERMEDIATE DEEP WATER PROGRAM*Anybody interested in engaging in a serious Deep Water program should establish a 1-repmax 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 beginners program.

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

WEEK ONEMonday Tuesday Wednesday Thursday Friday Saturday/

SundayLight squat

(technique) -

3x10

Deadlift - 10x10

Box jumps -

5x10

60-second

plank with 20

sit-ups - 3 sets

no rest

Push press -

10x10

Barbell curl -

5x10

60-second

plank with 20

sit-ups - 3 sets

no rest

Pull-ups - 3 sets

to

failure

Clean pull

(technique) -

3x10

Power cleans -

10x10

60-second

plank with 20

sit-ups - 3 sets

no rest

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

Active rest -

Stairs,

hills, or swim:

medium

intensity for 20

minutes

Off

WEEK TWOMonday Tuesday Wednesday Thursday Friday Saturday/


(technique) -

3x10

Squat - 10x10

Back extension

- 5x10

60-second

plank with 20

sit-ups - 3 sets

no rest

Push press -

10x10

Barbell curl -

5x10

60-second

plank with 20

sit-ups - 3 sets

no rest

Pull-ups - 3

sets to

failure

Clean pull

(technique) -

3x10

Power cleans -

10x10

60-second

plank with 20

sit-ups - 3 sets

no rest

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

Active rest -

Stairs,

hills, or swim:

medium

intensity for 20

minutes

Off

DEEP WATER


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!

WEEK THREE


Light squat

(technique) -

3x10

Deadlift - 100

reps in as

few sets as

possible

Box jumps -

5x10

60-second

plank with 20

sit-ups - 3 sets

no rest

Push press -

100 reps in

as few sets as

possible

Barbell curl -

5x10

60-second

plank with 20

sit-ups - 3 sets

no rest

Clean pull

(technique) -

3x10

Power cleans -

100 reps

in as few sets

as possible

60-second

plank with 20

sit-ups - 3 sets

no rest

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

Active rest - Stairs,

hills, or swim: me-

dium

intensity for 20

minutes

Off

WEEK FOUR

Monday Tuesday Wednesday Thursday Friday Saturday/

Sunday

Light deadlift

(technique) -

3x10

Squat - 100 reps

in as

few sets as

possible

60-second

plank with 20

sit-ups - 3 sets

no rest

Push press - 100

reps in

as few sets as

possible

Barbell curl -

5x10

60-second

plank with 20

sit-ups - 3 sets

no rest

Clean pull (tech-

nique) -

3x10

Power cleans -

100 reps

in as few sets as

possible

60-second

plank with 20

sit-ups - 3 sets

no rest

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

Active rest -

Stairs,

hills, or swim:

medium

intensity for 20

minutes

Off

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.

DEEP WATER

WEEK FIVEMonday Tuesday Wednesday Thursday Friday Saturday/


(technique) -

3x10

Squat - 100

reps in as

few sets as

possible

60-second

plank with 20

sit-ups - 3 sets

no rest

Push press -

100 reps in

as few sets as

possible

Barbell curl -

5x10

60-second

plank with 20

sit-ups - 3 sets

no rest

Clean pull (tech-

nique) -

3x10

Power cleans -

100 reps

in as few sets as

possible

60-second

plank with 20

sit-ups - 3 sets

no rest

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

Active rest -

Stairs,

hills, or swim:

medium

intensity for 20

minutes

Off

WEEK SIXMonday Tuesday Wednesday Thursday Friday Saturday/

SundayLight squat (tech-

nique) -

3x10

Deadlift - 100

reps in as

few sets as pos-

sible

Box jumps - 5x10

60-second plank

with 20

sit-ups - 3 sets no

rest

Strict press - 100

reps in

as few sets as

possible

Barbell curl - 5x10

60-second plank

with 20

sit-ups - 3 sets no

rest

Clean pull (techni-

que) -

3x10

Power cleans -

100 reps

in as few sets as

possible

60-second plank

with 20

sit-ups - 3 sets no

rest

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

Active rest -

Stairs,

hills, or swim:

medium

intensity for 20

minutes

Off

DEEP WATER


ADVANCED DEEP WATER TRAININGOn 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 ONEMonday(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

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!


Friday(Non-Deep Water)

Active rest - Stairs, hills, or swim: medium intensity for 20 minutes

Saturday/SundayOff

DEEP WATER

WEEK TWOMonday(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


Bent over row - 5x10

Barbell curl - 5x10




Bench press - 3x10


Dips - 3 sets to failure



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!




Saturday/SundayOff

DEEP WATER


WEEK THREEMonday(Deep Water)


Power clean - 5x5, work up to a max set and then drop down to 65% (multiply






Strict press - 5x10

Barbell curl - 5x10




Power cleans - 5x10

Box jumps - 3x20


Thursday(Non-Deep Water)

Bench press - 3x10



Push-ups - 3 sets to failure




Saturday/Sunday

DEEP WATER

WEEK FOURMonday(Deep Water)


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!




Push press - 5x10

Barbell curl - 5x10




Power cleans - 5x10



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!




Saturday/Sunday

DEEP WATER


WEEK FIVEMonday

(Deep Water)


Front squat press - work up to a max set and then drop down to 65% (multiply



Box jumps - 5x10


Tuesday

(Non-Deep Water)


Strict press - 5x10

Barbell curl - 5x10


Wednesday

(Non-Deep Water)


Power cleans - 3x10


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% (multi-

ply max set of 5 by .5) and go to failure again. Get wet!


Friday

(Non-Deep Water)


Saturday/Sunday

Off

DEEP WATER

WEEK SIXMonday

(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.



Tuesday

(Non-Deep Water)


Strict press - 5x10

Barbell curl - 5x10


Wednesday

(Non-Deep Water)


Power cleans - 5x10

Box jumps - 3x20


Thursday

(Non-Deep Water)

Bench press - 3x10



Push-ups - 3 sets to failure


Friday

(Non-Deep Water)


Saturday/Sunday

Off

DEEP WATER

Chapter 5Getting Beyond Your Challenges

You can either go through the motions and barely finish, or you can bring all of your heart and resolve to a workout.

Remember, Deep Water is not for everyone. Its 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.

Here are some standards if you want to swim with the big fish. For these purposes, heavyweights

(HWT) are 242+lbs, middleweights (MWT) are 242-186lbs, and lightweights (LWT) are 185lbs

and under.

HWT MWT LWT

SQUAT

Deep Water 500x20 405x20 315x20

Beyond the Break 425x20 335x20 275x20

Shallow End 365x20 275x20 225x20

Still on the Shore

DEEP WATERFor those of you looking to test the waters outside the gym, try

stair running. Stair running was my first deep swim. Its a great

beginner Deep Water workout. In fact, stairs are perfect for any

athlete who wants to venture into unknown depths.

Jon likes the Larkspur stairs. 151 stairs straight to hell. Anyone

who has ever experienced them shudders when they are

mentioned. Anyone who has ever DEEP WATER: UNLEASH

YOUR INNER GREAT WHITE 74 run them with Big Jon Andersen

has a story to tell. Training with Jon is always an interesting

experience. Pushing yourself without any concern for the return

swim, never leaving anything in the tank for tomorrow. Always

testing your physical and emotional limits during a workout.

It feels like hot lead has been

poured into my glutes and quads.

I am inDeep Waters.

Its my seventh Sunday on the stairs. The fact that I still get the invite every week is a testament

to my willingness to push my workouts into the Deep Waters. That, or a testament to

my stupidity. Either way, Im here again. Im sick. Im cramping up. Im in big trouble,

because I still have two sets to go.

The week before, an Olympic weightlifter who I coach had begged Jon to let him join us.

Emile Brock is a Muni bus driver and a strength athlete. He wants badly to break into the

strongman scene and knows training with Jon is a great place to start.

We all warned Emile not to eat breakfast and to come ready to work. This is an exclusive club

and Jon does not suffer quitters or whiners. In fact, he chooses his training partners carefully.

He only trains with people he knows will push him and get the most out of themselves. Thats

how he stays sharp.

The program is five sets, skipping a step, full speed. There are over 150 steps with a landing

about half way up. One set takes about a minute. When the first athlete hits the landing, the

next one starts. If theres someone new, Jon makes it interesting by following him. If I catch

you, Im knocking you down and you have to start over.

DEEP WATER


It was Emiles third set, when his breakfast boomeranged on him. It was obvious to everyone that he hadnt heeded our warnings and had eaten eggs, toast, and some bacon.

Wiping the barf from his gasping mouth, he looks up at Jon with pleading eyes, Im done. I cant go on, he gasps between heaves.

Jon is patient at first, Thats ok, brother. Get it all out so you can finish the workout. Simple.

Emile looks at Jon with amazement and horror in his eyes, I cant finish, he sputters.

You can do it, Brock, I groan through what seems like a gallon of saliva. I am close to barfing too. Hang tough, homie.

But Emile is unresponsive, lying in the tall grass. Jon gives him another chance. This is it, brother, this is why you came today. Push through the pain. Thats the only way to improve.

Emile is not hearing it. Im sick, dude!

Now Jon is pissed because this is affecting his workout and burning valuable time. Listen, brother, he growls, this is your last chance. You can tear up your dance card if you quit because you will never train with me again! With that he sprints up the rest of the stairs, grunting like its feeding time at the zoo.

This week its my turn to hit a wall. I am three sets deep and the lactic acid dump is crushing. It feels like hot lead has been poured into my glutes and quads. I am in Deep Waters.

Everyone, including Jons daughter, Tayler, is waiting at the top for me. There are also several other enthusiasts walking or jogging up and down for their version of torture including a beast of a powerlifter-turned-strongman named Ricki LaRocha and some skinny marathon types. One in particular has all the latest jogging gear on and is making cute remarks about the meat factory on the stairs. He had asked if he could join us. Jon said yes, as long as he does them our way. Dont start what you cant finish.

Ill try and keep up, he laughs sarcastically.

Ricki hits the landing so off I go. By the time I hit the landing I am speaking in tongues and trying to remember my name.

deep water

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