Latest / The Dan John Podcast / EP 358 - ABC, Deadlifts, Staying Athletic & Competitive, Setting Goals, Programming & More

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EP 358 - ABC, Deadlifts, Staying Athletic & Competitive, Setting Goals, Programming & More · The Dan John Podcast

• 0:12
  Speaker 1: Hello, and welcome back everybody to Dan John University dot
• 0:15
  Speaker 1: com podcast. I'm Dan John. This is episode three hundred
• 0:19
  Speaker 1: and fifty eight and I'm excited to be here with you.
• 0:21
  Speaker 1: Remember this is a question and answer podcasts, so if
• 0:24
  Speaker 1: you have a question, please send it into the podcast
• 0:27
  Speaker 1: at this address podcast at Dan Johnuniversity dot com. We
• 0:33
  Speaker 1: don't have a lot of questions on this episode, but
• 0:36
  Speaker 1: I like them, so let's get started. We have a
• 0:38
  Speaker 1: question from Rory, and Rory says, I'm a first time caller,
• 0:42
  Speaker 1: longtime listener from southern Ontario, Canada. Well, hello to my
• 0:47
  Speaker 1: friends from Canada. I have recently picked up two adjustable
• 0:51
  Speaker 1: kettlebells that go up to forty pounds. I also have
• 0:54
  Speaker 1: a trap bar i'd like to utilize as straight bar
• 0:57
  Speaker 1: deadlifts consistently bother my back. I love doing the armor
• 1:01
  Speaker 1: building complex with double kettlebells. Was wondering if you'd throw
• 1:04
  Speaker 1: in some trap bar deadlifts on one of those days.
• 1:07
  Speaker 1: Just had our second baby, so time is tight. Thirty
• 1:11
  Speaker 1: eight year old dad who works full time in the
• 1:12
  Speaker 1: trenches of toddler and newborn life. You know, one of
• 1:16
  Speaker 1: the things, gentle listeners, I've been noticing recently is the
• 1:19
  Speaker 1: number of young dads reaching into the podcast. Now I
• 1:24
  Speaker 1: was there at one time, it seems like yesterday and
• 1:27
  Speaker 1: now of course, you know my youngest granddaughters are you know,
• 1:31
  Speaker 1: starting to walk and it just happened so fast. Life
• 1:35
  Speaker 1: comes at you, baby, So congratulations to you and to
• 1:38
  Speaker 1: everybody else in the group. This is great. So if
• 1:42
  Speaker 1: you're going to do the standard armor building formula as
• 1:46
  Speaker 1: outlined in this book here armor building formula available at
• 1:50
  Speaker 1: Dan Johnuniversity dot COM's last bookstore. If you're going to
• 1:54
  Speaker 1: add those in, I would recommend on the days you
• 1:56
  Speaker 1: do the complex now, on the high press days, I
• 1:59
  Speaker 1: want you really focus on you know, barnyard wide shoulders
• 2:04
  Speaker 1: and you know the you know, titanium triceps and golden
• 2:08
  Speaker 1: glutes or you know whatever. The hyperbole I can throw
• 2:10
  Speaker 1: it at you if you don't mind. With the with
• 2:14
  Speaker 1: the trap bar deadlift, it's it's a very efficient hinge
• 2:17
  Speaker 1: if done correctly. I think that's why a lot of
• 2:19
  Speaker 1: people like it. Some of the trap bars now you
• 2:22
  Speaker 1: can even get them with the little so they even
• 2:24
  Speaker 1: pull them higher off the ground and that actually makes
• 2:27
  Speaker 1: it easier for a lot of our listeners are a
• 2:29
  Speaker 1: little bit tall, I would say, honestly, I only know
• 2:32
  Speaker 1: this in our measuring system. But once you get it
• 2:36
  Speaker 1: probably five six, five seven, five eight and height, the
• 2:40
  Speaker 1: bar belt gets more and more uncomfortable to pull off
• 2:43
  Speaker 1: the floor. Now I still believe it's got great value,
• 2:46
  Speaker 1: of course, but you know, if I've mentioned many times
• 2:49
  Speaker 1: in this podcast, you know, I'm too tall and my
• 2:52
  Speaker 1: grip is too wide to be an Olympic lift of
• 2:54
  Speaker 1: the bars are too narrow and the weights get the
• 2:57
  Speaker 1: weight too low to the ground. If we had much wider,
• 3:01
  Speaker 1: you know, the collar, and the collar was wider, I
• 3:03
  Speaker 1: think i'd snatch better. I just very often in meat,
• 3:06
  Speaker 1: so I'll find, you know, I'll stand up and I'll
• 3:08
  Speaker 1: have my fingers have a slit out all the way
• 3:10
  Speaker 1: so that I'm actually got fingers off on the that
• 3:14
  Speaker 1: inner ring, which I don't know if it's safe, but
• 3:17
  Speaker 1: I do it anyway. On the high press days, focus
• 3:19
  Speaker 1: on the press and that'll be if I need to
• 3:23
  Speaker 1: say something, that'll be the uh, the reasonable workout of
• 3:27
  Speaker 1: the week, and the ABC day will be the harder one.
• 3:30
  Speaker 1: After you've done, you know, say twenty rounds of the
• 3:33
  Speaker 1: ABC you're looking at, you've done forty clean, so you
• 3:37
  Speaker 1: should be pretty warmed up, and you're you've done sixty
• 3:41
  Speaker 1: double cut about front squads, so you'll probably able to
• 3:44
  Speaker 1: walk right over to your trap bar. I mean, i'd
• 3:46
  Speaker 1: still take a you know, a couple, you know, reasonable sets,
• 3:49
  Speaker 1: you know, one thirty five, one eighty five, whatever, whatever
• 3:53
  Speaker 1: you take, and then I would stick with something like
• 3:56
  Speaker 1: three sets of three, two sets of five at first.
• 3:59
  Speaker 1: Don't get a over ten reps at first. In the
• 4:01
  Speaker 1: trap bar deadlift. You're doing this way. You've done the
• 4:04
  Speaker 1: work with the ABC, so it's gonna work out like
• 4:06
  Speaker 1: this Week one, just you do you do the presses
• 4:10
  Speaker 1: twice and the ABC once, so you're gonna do trap
• 4:13
  Speaker 1: bar once on week one, Week two, ABC twice, press once,
• 4:18
  Speaker 1: so twice the trap bar. And I think that two
• 4:22
  Speaker 1: one two one two one is not a bad way
• 4:24
  Speaker 1: to deadlift straight bar deadlifting. You know, I mentioned this
• 4:27
  Speaker 1: on the podcast before. I know this and I have
• 4:29
  Speaker 1: fun stories about the straight straight bar deadlift. You know,
• 4:32
  Speaker 1: I've only maxed a couple of times in my life. Literally, uh,
• 4:37
  Speaker 1: you know, the first time I ever I think the
• 4:40
  Speaker 1: first time I ever did an actual deadlift, I did
• 4:42
  Speaker 1: five point fifty five to break the Pacific Barb Ball
• 4:44
  Speaker 1: Club deadlift record in my division. The second time was
• 4:49
  Speaker 1: to win a bet with Bob Arrillo, and the third
• 4:51
  Speaker 1: time was three am at a powerlifting meet and I
• 4:53
  Speaker 1: asked a judge what's next, and he said six twenty eight.
• 4:57
  Speaker 1: I like deadlifts. I've never gotten a ton out of them,
• 5:00
  Speaker 1: but that's maybe because my background in Olympic lifting. But
• 5:04
  Speaker 1: they're a great exercise for a lot of people. Done correctly, done, wisely,
• 5:09
  Speaker 1: done reasonably. So I'd like to keep the rule of
• 5:11
  Speaker 1: ten going for you with for a while. Go at
• 5:14
  Speaker 1: least four weeks trump bar one week one, trump bar
• 5:19
  Speaker 1: twice week two, once week three, twice week four, and
• 5:23
  Speaker 1: just kind of you know, lean back, no shake your head,
• 5:26
  Speaker 1: be a big kid if you feel like you can
• 5:28
  Speaker 1: do you know, five sets of five and the future great.
• 5:31
  Speaker 1: But just be reasonable, be practical and rory once again. Congratulations,
• 5:36
  Speaker 1: that's great news. I hope that helped. Thank you. We
• 5:38
  Speaker 1: have a question from Phil. I have a question that
• 5:41
  Speaker 1: relates to what economics professor and podcaster Tyler Cohen would
• 5:46
  Speaker 1: call the Dan John production function. It's this, how does
• 5:51
  Speaker 1: a Dan John program come to be? It's a carefully
• 5:55
  Speaker 1: designed response to demand for a solution to achieve a
• 5:58
  Speaker 1: particular goal, for example, fat loss or is it more
• 6:02
  Speaker 1: likely to be something more serendipitous from the word serendripata,
• 6:07
  Speaker 1: which became Sri Lanka and celm. Maybe a complex you
• 6:12
  Speaker 1: have your American footballers doing to stimulate the rigors of
• 6:15
  Speaker 1: the game that generates results you think might have a
• 6:18
  Speaker 1: wider application. And at any given point in time, how
• 6:22
  Speaker 1: many programs does Dan John have in development and how
• 6:26
  Speaker 1: many actually see the light of day. Well, I can
• 6:29
  Speaker 1: tell you the last question. I make this joke. In fact,
• 6:32
  Speaker 1: I made the joke this last weekend at a workshop
• 6:34
  Speaker 1: at an Ivy League school. I said that, you know,
• 6:37
  Speaker 1: I only share the programs that work. I feel bad
• 6:40
  Speaker 1: for my friends and people I train with because I
• 6:42
  Speaker 1: try all kinds of stupid stuff and if it's a
• 6:44
  Speaker 1: miserable failure, we just all go. And it's not going
• 6:47
  Speaker 1: to do that again. My word is naga, not going
• 6:50
  Speaker 1: to do that again. Naga. Those those idiot programs, I'll
• 6:56
  Speaker 1: never share them with you. We had one where we
• 6:59
  Speaker 1: decided to do lean made Simple. Now there's another version
• 7:03
  Speaker 1: on the website Dan John University, which is actually pretty good.
• 7:06
  Speaker 1: But we decided to do a caloric deficit mass made simple,
• 7:12
  Speaker 1: but instead of doing backsquads, we did gobble squads and
• 7:15
  Speaker 1: it was that was a good example of a total disaster,
• 7:18
  Speaker 1: which was fun. I've done a number of programs. A
• 7:21
  Speaker 1: very famous person asked me to test out some programs
• 7:25
  Speaker 1: and we had a one injury rate for this pressing program,
• 7:30
  Speaker 1: and I just, you know, after about five weeks, I
• 7:34
  Speaker 1: was like, I can't in good conscience keep doing this
• 7:36
  Speaker 1: where I'm hurting not only people who train with me,
• 7:40
  Speaker 1: but you know people I care about, you know, friends
• 7:42
  Speaker 1: and family and myself. So some programs just don't work mostly,
• 7:48
  Speaker 1: and I think phil, I think most people who's been
• 7:50
  Speaker 1: in the field, the word cobbler used to meet mean
• 7:55
  Speaker 1: a shoemaker, but now we kind of cobble things together.
• 7:59
  Speaker 1: I was with Ethan Reeves not long ago, the great
• 8:02
  Speaker 1: former Wake Forest football coach who really really was the
• 8:06
  Speaker 1: person that first married the kettlebell work into the traditional
• 8:10
  Speaker 1: Olympic lift and powerlifting work for American football. And one
• 8:14
  Speaker 1: of the things I noticed when I go to a
• 8:16
  Speaker 1: workshop is that you know, most coaches, we all agree
• 8:21
  Speaker 1: it's funny. It's the eighty twenty principle, but just a
• 8:25
  Speaker 1: little different. I'm convinced, Phil that eighty percent of what
• 8:28
  Speaker 1: I do is right and twenty percent needs fixing somehow. Now,
• 8:33
  Speaker 1: why that's funny is I have no clue what's right,
• 8:36
  Speaker 1: and I have no clue what needs fixing. A good
• 8:38
  Speaker 1: example is when we added the hip thrust. You know,
• 8:42
  Speaker 1: I'd met Brett Contraras at the turn of the millennium,
• 8:45
  Speaker 1: and I'd been following his work for years, and I
• 8:48
  Speaker 1: never did the hip thrust. I heard it originally as
• 8:50
  Speaker 1: the glute bridge and the pelvic tilt, and if there's
• 8:54
  Speaker 1: any other names, forgive me, I don't remember them right now.
• 9:00
  Speaker 1: But it wasn't until we were in Las Vegas and
• 9:02
  Speaker 1: he literally got hopped on a couch and showed me
• 9:05
  Speaker 1: how to do it that I finally appreciated the exercise.
• 9:09
  Speaker 1: So you got an exercise that this thing has been
• 9:12
  Speaker 1: floating around my head for seven years. I finally get
• 9:15
  Speaker 1: some instructions, pay attention to an expert, and then I
• 9:18
  Speaker 1: added in the program some things don't work. Because some
• 9:24
  Speaker 1: things just don't work. They're not good programs I've done.
• 9:27
  Speaker 1: You know, when I was young. You know, every month's
• 9:30
  Speaker 1: strength and Health would have somebody's program and you'd look
• 9:33
  Speaker 1: at it and when you first got it, you'd go, oh,
• 9:35
  Speaker 1: I'm going to do that. Later, Dennis Reno's Region thirteen newsletter,
• 9:41
  Speaker 1: which was brilliant, would come out and he would literally
• 9:45
  Speaker 1: cobble together. Here's the Norwegian strength program, here's the Bulgarian
• 9:49
  Speaker 1: program you'd heard about, you know, here's Bob Jones's boat program,
• 9:52
  Speaker 1: and you'd look at him and be so different. For example,
• 9:55
  Speaker 1: as an Olympic lifter, I got very little out of poles,
• 9:58
  Speaker 1: snantchcript polls and cleaned riles very little. But my good
• 10:02
  Speaker 1: friend Pizza Steve, that's his whole career was based on that.
• 10:06
  Speaker 1: So two throwers, two Olympic lifters, completely different feel for things.
• 10:11
  Speaker 1: When you get a program, the most important thing you
• 10:13
  Speaker 1: do is you got to finish it to the end.
• 10:15
  Speaker 1: When I decided to write a program, I don't have
• 10:19
  Speaker 1: that rule. So if I send you a program, I
• 10:23
  Speaker 1: truly expect you to follow what very few people do.
• 10:26
  Speaker 1: But as we're experimenting with a program, we'll go two weeks,
• 10:30
  Speaker 1: three weeks and then go this is working. This is
• 10:33
  Speaker 1: a disaster. When Mike Brown and I famously we're coming
• 10:37
  Speaker 1: up with a ten thousand swinging challenge. Our original idea
• 10:41
  Speaker 1: was one thousand swings a day, and famously we got
• 10:44
  Speaker 1: the day too. We got to around eight hundred and
• 10:46
  Speaker 1: I looked at him and said, my back is literally
• 10:49
  Speaker 1: locking up in real time. It was just my spinal
• 10:52
  Speaker 1: erectors were just turned into iron, and I was like, yeah,
• 10:56
  Speaker 1: let's ease up. And then later we with some experiments,
• 10:59
  Speaker 1: we came up to twenty days of the five hundred
• 11:01
  Speaker 1: swings and I thought, you know, it's hard but reasonable,
• 11:05
  Speaker 1: So I hope I explaining this well to you. We
• 11:07
  Speaker 1: have an idea, a new exercise comes, a new piece
• 11:10
  Speaker 1: of equipment comes, we pop it in on a logical day.
• 11:16
  Speaker 1: Very often that'll be Wednesdays. Wednesdays, Monday, and Friday. Workouts,
• 11:20
  Speaker 1: at least in my gym, are very exacting. Wednesday floats
• 11:24
  Speaker 1: a little bit because it's leg day, and so what
• 11:27
  Speaker 1: leg day means one week might be high rep back squats,
• 11:31
  Speaker 1: another week, it might be front squats, another week it
• 11:34
  Speaker 1: might be leg extensions and going for a walk. It,
• 11:37
  Speaker 1: you know, kind of depends. But Wednesday's the most open
• 11:40
  Speaker 1: day of the week for our training. The way we're
• 11:42
  Speaker 1: doing it now. So we'll plug something in. If it's
• 11:45
  Speaker 1: a new exercise, sometimes you'll get yeah, that's nice. Sometimes
• 11:48
  Speaker 1: it'd be an exercise which is very good. I'll give
• 11:51
  Speaker 1: a good example, the Cuban press. It's a very good exercise.
• 11:55
  Speaker 1: I can't do it because all those years of discus throwing,
• 11:57
  Speaker 1: you know, my right shoulder. I doesn't really like that
• 12:01
  Speaker 1: very much because of all the years of coming around
• 12:03
  Speaker 1: like this. So I know my answer is not perfect
• 12:06
  Speaker 1: for you, but I want there's some let's highlight a
• 12:09
  Speaker 1: few things I want you to remember first if I
• 12:13
  Speaker 1: do have a program that I put in a book
• 12:17
  Speaker 1: or write up, you know, with easy strength. You know,
• 12:20
  Speaker 1: I basically first heard this concept reading Percycrite, the Great
• 12:25
  Speaker 1: Australian Track and Field Coaches materials. Meeting Pavel, I was like, yeah,
• 12:29
  Speaker 1: I've heard this before. So you're looking at a thing
• 12:32
  Speaker 1: that's been around at least my lifetime. Let's say, let's
• 12:35
  Speaker 1: say seventy years. When I first started doing kettlebells, when
• 12:39
  Speaker 1: some of the workouts would come around, they were so
• 12:42
  Speaker 1: low in volume. I couldn't really get much out of it.
• 12:46
  Speaker 1: New tool, low volume. Something's been around longer and longer
• 12:51
  Speaker 1: and longer. You can read through it, you can write
• 12:54
  Speaker 1: a huge book on it, you can have a bunch
• 12:57
  Speaker 1: of other books on it, you can have lots of
• 12:59
  Speaker 1: discussions on it. So the first thing is I get
• 13:02
  Speaker 1: in the cliche time, the fifty thousand foot view. If
• 13:07
  Speaker 1: if something is an idea that's getting tweaked, something's in
• 13:11
  Speaker 1: a concepts that's being around a while, but we're adding
• 13:15
  Speaker 1: only one thing. You write it into a program and
• 13:18
  Speaker 1: you really do try to stick with it for twelve
• 13:20
  Speaker 1: weeks too. If an exercise comes along or a new
• 13:22
  Speaker 1: piece of equipment, I suggest playing with the new piece
• 13:25
  Speaker 1: of equipment for it. And I mean, I hate to
• 13:27
  Speaker 1: say it. I'm sure the owners of TRX and the
• 13:30
  Speaker 1: hip Thrust and stuff don't like the idea that. Yeah,
• 13:32
  Speaker 1: I just dink you're out in your equipment for a
• 13:34
  Speaker 1: couple of weeks till we figured out what we liked.
• 13:36
  Speaker 1: But that's literally what we did. You just oh here,
• 13:39
  Speaker 1: you know, you watch the DVD, you get the booklet,
• 13:43
  Speaker 1: and you see an exercise, you start doing it, and
• 13:45
  Speaker 1: literally you do like this. Not I don't like that?
• 13:48
  Speaker 1: Why don't you like it? I don't like it? Oh okay,
• 13:50
  Speaker 1: good enough, but like with suspension trainers, the T, the
• 13:54
  Speaker 1: Y and the I. Everyone was like, yeah, that feels good,
• 13:58
  Speaker 1: you know. So when it comes the exercise, a new
• 14:01
  Speaker 1: exercise or new equipment, I would say, play around with
• 14:04
  Speaker 1: it for a while, get a sense of things, and
• 14:06
  Speaker 1: then try to logically plug it into a program. When
• 14:11
  Speaker 1: you plug in t YS and i's something has to
• 14:14
  Speaker 1: come out. So for us, bat wings came out, and
• 14:17
  Speaker 1: rose came out, and now we've actually gone to a
• 14:23
  Speaker 1: different exercise. Now we're doing bat wings, but bat wing
• 14:28
  Speaker 1: style flies. It's just a little variation, but I like
• 14:33
  Speaker 1: it a lot. And then the third area would be
• 14:36
  Speaker 1: when you do add something. When I add something new
• 14:39
  Speaker 1: to a program, this is the hardest part. Something has
• 14:42
  Speaker 1: to come out. If you read any of my books,
• 14:45
  Speaker 1: this one here Training the Youth Athlete, I've got the
• 14:48
  Speaker 1: at the back of the book. I have my matrix
• 14:52
  Speaker 1: in there now and this is on the side here
• 14:56
  Speaker 1: push pull, hind squat loaded carry, then isometric planks here,
• 15:00
  Speaker 1: traditional strength here, anti rotation work, the triads that's those
• 15:06
  Speaker 1: push jerks, swings, lifting, sprints, and then the Olympic lifts.
• 15:10
  Speaker 1: In the far quarner I have written down here I
• 15:13
  Speaker 1: have thirty six part of me thirty seven different exercises.
• 15:17
  Speaker 1: But that's not true because in the squat, I just
• 15:21
  Speaker 1: say the whole squad family. So there's probably five six
• 15:26
  Speaker 1: variations of squat, but I just lump them all together.
• 15:29
  Speaker 1: So when I put the hip thrust in, I had
• 15:32
  Speaker 1: to pull something out, and it worked out really quite well.
• 15:35
  Speaker 1: I had this little, this early hinge work I was
• 15:40
  Speaker 1: doing and it was fine, but the hip thrust was
• 15:43
  Speaker 1: faster and easier to teach. So you pull out that
• 15:46
  Speaker 1: older exercise and you plug in the new one. And
• 15:49
  Speaker 1: to me, that's the key. I know you asked about programming,
• 15:52
  Speaker 1: but since exercise and reps and sets make up such
• 15:55
  Speaker 1: a big part of it, you have to understand the
• 15:58
  Speaker 1: thought process of when you, you know, mix and match exercises.
• 16:06
  Speaker 1: In my career, some of the best results I ever
• 16:09
  Speaker 1: have had is when I make kind of big kid decisions,
• 16:13
  Speaker 1: you know. Nineteen ninety one, famously I wrote in my journal,
• 16:17
  Speaker 1: I thrive on lifting three days a week. I broke
• 16:20
  Speaker 1: my own rules later on, and that's fine. But if
• 16:22
  Speaker 1: I'm gonna lift not easy strength, but lift, I can
• 16:25
  Speaker 1: lift weights about three days a week. Here's another one.
• 16:29
  Speaker 1: I can walk ten thousand steps seven days a week
• 16:32
  Speaker 1: with no issue. Okay, So if I lift three days
• 16:36
  Speaker 1: a week and I walk seven days a week, already
• 16:40
  Speaker 1: I can see my mind formantet a program. I can
• 16:42
  Speaker 1: even Olympic lift three days a week. Now. Hand goes up, Yes,
• 16:46
  Speaker 1: but I heard the Chinese weightlifting team lifts fourteen times
• 16:50
  Speaker 1: a week. Well that's great. I'm almost seventy, and I
• 16:54
  Speaker 1: believe it or not, the Chinese weightlifting team has sent
• 16:56
  Speaker 1: no letters to me asking me to be on their
• 16:59
  Speaker 1: Olympic team, and I know, yes, it breaks my heart.
• 17:02
  Speaker 1: So sometimes you just have to be real with who
• 17:04
  Speaker 1: you are and what you got going on personally as
• 17:07
  Speaker 1: best you can. Try to finish any eight to twelve
• 17:11
  Speaker 1: week program as best you can. The nice thing about
• 17:14
  Speaker 1: finishing a three month program, two month, three month program
• 17:18
  Speaker 1: is that you're going to pick up some ideas about
• 17:20
  Speaker 1: how you go. It's true, you know you can look
• 17:23
  Speaker 1: at these programs and people are doing all this stuff,
• 17:27
  Speaker 1: but you can't. So that's not for you. Bringing up
• 17:30
  Speaker 1: Ethan Reeves again, Hand went up at the workshop and
• 17:33
  Speaker 1: somebody asked him he was talking about his density training.
• 17:37
  Speaker 1: With density training, he only did it with one exercise
• 17:40
  Speaker 1: the clean or the hang clean or the power clean,
• 17:43
  Speaker 1: but don't even worry about that. And it was a
• 17:46
  Speaker 1: full twelve week program with ninety second rest periods, eight
• 17:50
  Speaker 1: sets of three real specific load powerage, hand goes up.
• 17:54
  Speaker 1: Do you do that with six or seven exercises? No,
• 17:58
  Speaker 1: just the power clean. But I can guarante to you this.
• 18:00
  Speaker 1: A lot of people saw Ethan's program said Okay, I'm
• 18:05
  Speaker 1: going to do that, and decide to do it with
• 18:06
  Speaker 1: five or six exercises, and at the end of two weeks,
• 18:09
  Speaker 1: you know they're you know, they're they're drooling in a
• 18:12
  Speaker 1: hospital because they're so broke down. Try your best to
• 18:15
  Speaker 1: finish programs. When I put together programs, usually it's after
• 18:20
  Speaker 1: several When I came up with a single side armor
• 18:23
  Speaker 1: building complex, you got to realize I had been working
• 18:26
  Speaker 1: on that for two three four years before I shared
• 18:29
  Speaker 1: it on YouTube. I thought this through. I tried out
• 18:32
  Speaker 1: dozens of combinations or more, all kinds of ideas. But
• 18:36
  Speaker 1: as you might remember, Phil, the day I came out
• 18:38
  Speaker 1: with it, people already said, right here online, why don't
• 18:43
  Speaker 1: you do this instead? Even after I spent all that time,
• 18:47
  Speaker 1: people still do the wood a cut of shit and
• 18:49
  Speaker 1: stuff for you. So I hope that helped. I try
• 18:51
  Speaker 1: to be as honest as I could, and so I'd
• 18:55
  Speaker 1: love to sit down sometime and count up all the
• 18:57
  Speaker 1: disaster programs I put together, but I think it would
• 19:00
  Speaker 1: hurt my feelings. So thank you. Feel great question. Okay,
• 19:04
  Speaker 1: we got a question from Rick as I await my
• 19:07
  Speaker 1: royalty payment from writing several articles for the Pinnacle of
• 19:10
  Speaker 1: Early Internet training Information. Get up. It's good to hear
• 19:13
  Speaker 1: from you, Rick. I am pondering now some changes to
• 19:17
  Speaker 1: my training. I was wondering what would Dan do Nowadays,
• 19:21
  Speaker 1: I'm competing in tennis instead of highland games and weightlifting waight,
• 19:25
  Speaker 1: just over two hundred pounds. I'm turning sixty in July,
• 19:29
  Speaker 1: so my focus is more on agility, mobility and longevity.
• 19:33
  Speaker 1: I'm walking four to six thousand steps first thing weekdays
• 19:36
  Speaker 1: before work and more on weekends. Good. I've got a
• 19:39
  Speaker 1: thirty minute window after my walk during the week that
• 19:42
  Speaker 1: I'm thinking about alterning days of armorbilding formula and days
• 19:46
  Speaker 1: of mobility and agility work. I think that's great. I
• 19:50
  Speaker 1: get extra steps in the evening with my wife, plus
• 19:52
  Speaker 1: the movement from playing tennis in the evening. What says
• 19:56
  Speaker 1: ye o, mighty editor in chief. First off, hats off
• 20:01
  Speaker 1: to you, Rick. Always love talking to you. So you're
• 20:04
  Speaker 1: over sixty and you want to still play a sport.
• 20:07
  Speaker 1: For those of you listening, you can tell that I
• 20:10
  Speaker 1: like what Rick's doing here, and it starts his day
• 20:12
  Speaker 1: off with four to six thousand steps. He also has
• 20:14
  Speaker 1: another window of time to do some other things. He
• 20:17
  Speaker 1: also mentioned mobility, So the only thing I would the
• 20:22
  Speaker 1: only thing I would say, is just follow the ABF
• 20:28
  Speaker 1: as written, Rick, don't get cute. Week one, you know,
• 20:31
  Speaker 1: or however it works out, two pressing days, one armor
• 20:34
  Speaker 1: building complex, Week two the opposite, two armor building complexes,
• 20:39
  Speaker 1: one high rep press. I think the high rep pressing
• 20:42
  Speaker 1: is gonna be really good for your tennis. I know
• 20:45
  Speaker 1: that elbows and shoulders can be issues in tennis, and
• 20:48
  Speaker 1: of course knees and ankles and everything else too, But
• 20:51
  Speaker 1: you know, with that combination of the ABC and the
• 20:54
  Speaker 1: high rep presses, you're gonna look good, feel good, and
• 20:57
  Speaker 1: move good. And since you're focusing those other days on
• 21:00
  Speaker 1: mobility work, I love what you're doing. I would if
• 21:04
  Speaker 1: you can possibly, Rick, maybe maybe not on the walk
• 21:08
  Speaker 1: you do with your wife but it'd be appropriate there.
• 21:10
  Speaker 1: But like you're gonna do your six thousand steps in
• 21:14
  Speaker 1: the morning, but if you can find there's a bench
• 21:17
  Speaker 1: a thousand steps, maybe stretch your hip flexus another thousand steps,
• 21:23
  Speaker 1: maybe stretch your hamstrings another thousand steps, there's the thing
• 21:27
  Speaker 1: you can hang from, so hang. Maybe there's a like
• 21:30
  Speaker 1: a dip like bar where you can just I don't
• 21:32
  Speaker 1: want you to do dips. Well you can, of course,
• 21:33
  Speaker 1: but just get in there and get that big peck stretch.
• 21:37
  Speaker 1: Maybe add in even maybe some additional mobility work on
• 21:42
  Speaker 1: your walks, because the combination of walks, mobility, the lifting
• 21:47
  Speaker 1: and the tennis, you're in a great place. And I
• 21:50
  Speaker 1: hope all of you are listening to what Rick's doing.
• 21:53
  Speaker 1: Rick was at Grare really a good highland gamer, and
• 21:56
  Speaker 1: look at him now now he's transitioned into a much
• 21:59
  Speaker 1: more friend Now. It's true, you can do highland games
• 22:02
  Speaker 1: the rest of your life. The issue with highland games is,
• 22:05
  Speaker 1: you know, it's just you know, for me anyway, it's
• 22:07
  Speaker 1: just Saturdays and Sundays, you know, sometimes two three times
• 22:11
  Speaker 1: a month, but sometimes just once a month. So it's
• 22:14
  Speaker 1: not really a training program. Rick, proud of you, love
• 22:19
  Speaker 1: what you're doing. Everybody who's in it still competing over sixty.
• 22:25
  Speaker 1: I think Rick has some good ideas for you getting
• 22:29
  Speaker 1: that morning work in, focusing on the mobility training in
• 22:34
  Speaker 1: something that's repeatable and doable, and then playing your sport.
• 22:38
  Speaker 1: I don't know of a better way you can train
• 22:40
  Speaker 1: the plus fifty five athlete. Having said that, I almost
• 22:44
  Speaker 1: want to say I can't think of a better way
• 22:45
  Speaker 1: to train the plus eighteen year old athlete. But what
• 22:48
  Speaker 1: do I know? Hey? Rick, Thanks and stay in touch. Okay,
• 22:51
  Speaker 1: Jorn has a question. It's I'm a former personal trainer
• 22:55
  Speaker 1: and power looking coach now thirty six years old and
• 22:58
  Speaker 1: weighing around a hundred q those two twenty four my
• 23:01
  Speaker 1: Americans with a bit of gut to lose. At my peak,
• 23:05
  Speaker 1: I was up to one hundred and twenty to one
• 23:07
  Speaker 1: hundred and thirty kilograms to eighty six and Matt managed
• 23:12
  Speaker 1: a raw bench of two hundred K four forty and
• 23:14
  Speaker 1: an equipped lift of three hundred K three hundred K
• 23:18
  Speaker 1: bench even with equipment. It's pretty impressive. It's interesting to
• 23:21
  Speaker 1: think that equipment adds one hundred kilos to a lift. Wow,
• 23:27
  Speaker 1: that's amazing. That's two hundred twenty pounds. My numbers and
• 23:30
  Speaker 1: other lifts are respectable. They're not quite at the same
• 23:34
  Speaker 1: level as my upper body lifts, which can happen sure.
• 23:37
  Speaker 1: Over the years, I've dabbled in Olympic lifts, spent time
• 23:40
  Speaker 1: training Bodybuillion style, and for the past eight years, arm
• 23:43
  Speaker 1: wrestling was my main focus until wrist and elbow injuries
• 23:47
  Speaker 1: forced me to step back. You have a friend who
• 23:49
  Speaker 1: got into arm wrestling and destroyed his elbow. These days,
• 23:53
  Speaker 1: I'm enjoying pistol shooting for fun. Interesting. I never like
• 23:57
  Speaker 1: cardio until last year when I ran my first five K,
• 24:01
  Speaker 1: clocking in at thirty five and a half minutes. It
• 24:04
  Speaker 1: was a big step for me, but I'm figuring out
• 24:05
  Speaker 1: how to balance it with everything else, as we all do.
• 24:09
  Speaker 1: My challenge is that I am training maximalist who wants
• 24:12
  Speaker 1: to become a minimalist, but I struggle to make that switch.
• 24:16
  Speaker 1: I tend to overcomplicate, okay, and after weeks, sometimes two,
• 24:19
  Speaker 1: sometimes two months, I lose track and I don't stick
• 24:22
  Speaker 1: with I'm sure. I put together routines that are well structured,
• 24:26
  Speaker 1: but not always suited to my current situation, especially with
• 24:29
  Speaker 1: the three year old at home. A fair amount of
• 24:31
  Speaker 1: life stress and my desire to work more on running. Luckily,
• 24:35
  Speaker 1: I do have a fully equipped gym, which is a plus.
• 24:38
  Speaker 1: Goals have fun, have a lower non existing level pain,
• 24:42
  Speaker 1: get more into jogging, balancing life with everything with life
• 24:46
  Speaker 1: and pr in some lifts here and there through the year,
• 24:50
  Speaker 1: but which I haven't had a lower body weight or
• 24:53
  Speaker 1: haven't focused on, like the military press. I work one
• 24:56
  Speaker 1: day a week on something between a nurse and social
• 25:00
  Speaker 1: worker a little title here in a own title here
• 25:04
  Speaker 1: in Norway. Two weeks off with possibly the lift while
• 25:08
  Speaker 1: at work and home gym went home. So here's a
• 25:11
  Speaker 1: very open question for you. How can I fit the
• 25:14
  Speaker 1: middle ground between your programs and my tendency to obsessively
• 25:18
  Speaker 1: try to hit everything every week. Do you have any thoughts, tips,
• 25:22
  Speaker 1: or advice on making my approach more manageable or any
• 25:26
  Speaker 1: other insights. I'm generally open to all input, so feel
• 25:30
  Speaker 1: free to go wide with your suggestions. Well, you know,
• 25:33
  Speaker 1: I got to tell you, you know this, This to me
• 25:35
  Speaker 1: is a one on one call er, maybe joining the
• 25:38
  Speaker 1: inner circle, because I mean, I'm not trying to pressure
• 25:42
  Speaker 1: or anything, but sometimes, you know, I think part of
• 25:45
  Speaker 1: coaching is being a therapist. But sometimes we just have
• 25:47
  Speaker 1: to think, have someone just to bounce ideas off. Let me,
• 25:52
  Speaker 1: you know, I'll exaggerate your craziness for you. Here's what
• 25:57
  Speaker 1: I think, and I've said this before in the workshop,
• 25:59
  Speaker 1: so so, but I think you should try a seasonal
• 26:02
  Speaker 1: approach fall, winter, spring, summer. You know, if you want
• 26:08
  Speaker 1: to get back trying to be a strong you know,
• 26:12
  Speaker 1: big lifts, you know, maybe maybe in the fall you
• 26:15
  Speaker 1: do a structured build up program and then in the
• 26:18
  Speaker 1: winter you go heavy, go hard, go home. So maybe
• 26:21
  Speaker 1: in the fall you take a program. I mean, I'm
• 26:23
  Speaker 1: thinking of maybe an Olympic lifting program. You said you
• 26:26
  Speaker 1: had some background there, but that'll that'll help support your
• 26:30
  Speaker 1: powerlift numbers. You could do, you know, like in my books,
• 26:35
  Speaker 1: I've got that one book abc F's of Strength Training
• 26:38
  Speaker 1: will include Dave Draper's program, Dave Dave Turner's program, and
• 26:43
  Speaker 1: you know we military press five sets of three as
• 26:45
  Speaker 1: a standard part of our Olympic lifting training. I got
• 26:48
  Speaker 1: to tell you, I got a lot out of that,
• 26:50
  Speaker 1: So that'll help with your press. Then they snatch your
• 26:53
  Speaker 1: front squad and you clean a jerk. So maybe a
• 26:56
  Speaker 1: program in the fall that's you know, real discipline, real focused.
• 27:01
  Speaker 1: Maybe you have a total or something like that. In
• 27:03
  Speaker 1: November at home, you know, make up your own weightlifting meet.
• 27:07
  Speaker 1: And then in the winter, you know, powerlift, get strong,
• 27:11
  Speaker 1: chase those numbers, maybe Jim Windler's five three one or
• 27:14
  Speaker 1: something like that. And in the spring, let me see
• 27:16
  Speaker 1: if I can catch up on what else you're doing here.
• 27:18
  Speaker 1: In the spring, you know you talk about pistol shooting,
• 27:22
  Speaker 1: Maybe the spring or summer one of them you choose
• 27:25
  Speaker 1: to really improve your pistol shooting. Make that also the
• 27:28
  Speaker 1: time that you go out and get those runs in
• 27:32
  Speaker 1: maybe spring. I don't know when spring starts in Norway,
• 27:36
  Speaker 1: but spring will be the time of year where you
• 27:38
  Speaker 1: get out enjoy life. And of course I've been I've
• 27:41
  Speaker 1: been in Norway in summer and winter, and I don't
• 27:45
  Speaker 1: know how you don't walk all the time. In the
• 27:48
  Speaker 1: summer it is, it is absolutely gorgeous folks Norway, yai Elska, Norway.
• 27:57
  Speaker 1: I love Norway, beautiful place. But maybe in the summer
• 28:01
  Speaker 1: that's when you just get out and you do the
• 28:03
  Speaker 1: big hikes, you do the big running hikes, or however
• 28:06
  Speaker 1: you decide to do it. That's what I would tell
• 28:08
  Speaker 1: you to do. I would never want someone to try
• 28:11
  Speaker 1: to do at once ten things. It doesn't usually work
• 28:15
  Speaker 1: very well. So that's my advice for you. And you
• 28:19
  Speaker 1: live in a perfect place to do it, outstanding country.
• 28:23
  Speaker 1: But also if you're struggling more you put this question
• 28:27
  Speaker 1: out but on the forum at Dan John University, get
• 28:30
  Speaker 1: some other feedback, some other people who know what I do,
• 28:33
  Speaker 1: and maybe we can help you more there. Thank you
• 28:35
  Speaker 1: was a wonderful question, and it gave me a chance
• 28:38
  Speaker 1: to show off my Norwegian skills, of which I know forward. Okay,
• 28:44
  Speaker 1: we got a question from Andreas. Thank you for your
• 28:47
  Speaker 1: work and motivating us to work out. I am training
• 28:49
  Speaker 1: at home, mainly with kettlebells, but also body weight stuff.
• 28:52
  Speaker 1: In the past, I've had some shoulder problems which I
• 28:55
  Speaker 1: tried to fix with physical therapy. In the beginning, it
• 28:58
  Speaker 1: was definitely more of a biceps ten and rotator cuff problem,
• 29:01
  Speaker 1: so I did all that external rotation stuff. After visiting
• 29:05
  Speaker 1: another doctor, I was also diagnosed with a blocked first rip.
• 29:10
  Speaker 1: At the moment is getting better and even the days
• 29:13
  Speaker 1: after training, my shoulders seeing abound eighty ninety percent. Okay,
• 29:17
  Speaker 1: so he's on the right track. I am old, first
• 29:20
  Speaker 1: time father of forty seven with a three month old
• 29:23
  Speaker 1: daughter at home. Congratulations at forty seven. My daughter filmed
• 29:28
  Speaker 1: me at the best throw of my athletic career as
• 29:30
  Speaker 1: a discus store, so we definitely live in different times here.
• 29:34
  Speaker 1: I want to be as strong and healthy for my
• 29:36
  Speaker 1: daughter in the years to come. How can I achieve that?
• 29:39
  Speaker 1: I started your armor building formula and then he writes
• 29:42
  Speaker 1: available at Dan john University dot com slash bookstore, makes
• 29:46
  Speaker 1: me live over many times, but never finished it. Also
• 29:50
  Speaker 1: because of the shoulder problems. Now it's better. I want
• 29:52
  Speaker 1: to start again, not overdoing it. As you can imagine,
• 29:56
  Speaker 1: I'm not very strong at pressing at the very moment,
• 29:58
  Speaker 1: and I'm always surprised that. But in the internet seems
• 30:00
  Speaker 1: to be able to do double twenty fours without any problems,
• 30:04
  Speaker 1: or if they have problems, it's the squads. I thought
• 30:06
  Speaker 1: of doing double kettlebell armor building complex with the twelve
• 30:10
  Speaker 1: and sixteen. I like that which I have at the moment,
• 30:13
  Speaker 1: but only pressing the single sixteen as long as I
• 30:16
  Speaker 1: have good form, I think that's great, and probably one
• 30:19
  Speaker 1: round with not so good form and when the form
• 30:22
  Speaker 1: breaks down, only press the twelve in the next rounds,
• 30:25
  Speaker 1: so I would have to I would have double kettlebell
• 30:27
  Speaker 1: work for cleans and squads. Is that a good idea?
• 30:30
  Speaker 1: It's it's fine, but I want you to think of
• 30:33
  Speaker 1: something else. Also, I'm doing hill sprints a very good
• 30:36
  Speaker 1: leg builder. Do you think that would be too much
• 30:39
  Speaker 1: leg work? Just no, folks. The thing about the armor
• 30:43
  Speaker 1: building formula is that it's supposed to support everything else
• 30:47
  Speaker 1: you do in your life. Should I just do the
• 30:49
  Speaker 1: cleaner press from the ABC during the warm months and
• 30:51
  Speaker 1: have leg work covered by my sprints? Okay, a good question.
• 30:55
  Speaker 1: Congratulates and congratulations on the new child. That's great. So
• 30:59
  Speaker 1: you know there's a follow up to ABF one. It's
• 31:03
  Speaker 1: called ABF two. Don't know where we came up with
• 31:05
  Speaker 1: the name. I would strongly suggest you look into the
• 31:08
  Speaker 1: program called the Running Back Complex, which you'll find in
• 31:12
  Speaker 1: the second book. I'm just going through this, but it
• 31:16
  Speaker 1: would it would seem to me that you're still probably
• 31:20
  Speaker 1: in a time where you're still I mean, if you're
• 31:23
  Speaker 1: not still in hard rehab now, you're only like one
• 31:26
  Speaker 1: or two steps out the door from rehab with that shoulder.
• 31:30
  Speaker 1: So doing the Running Back Complex you'll get some shoulder
• 31:33
  Speaker 1: work in it. You're gonna do a lot of double
• 31:36
  Speaker 1: cleans and a lot of double front squads. But I
• 31:39
  Speaker 1: would strongly recommend that on your pressing days you rethink things.
• 31:43
  Speaker 1: The first thing I'd like you to think about is
• 31:45
  Speaker 1: I want you to move to the half kneeling press.
• 31:47
  Speaker 1: The half kneeling press is going to make you a
• 31:50
  Speaker 1: lot less stable. It's going to really make you force
• 31:53
  Speaker 1: to be tight in your ab wall. Your hip flexer
• 31:56
  Speaker 1: is going to have to really figure out what to do.
• 31:59
  Speaker 1: You're kind of on that little you know, you're on
• 32:01
  Speaker 1: that tightrope, you know which, any movement here makes you
• 32:05
  Speaker 1: have troubles. I would also recommend you try it with
• 32:09
  Speaker 1: the twelve see if you can do the globe press
• 32:12
  Speaker 1: or the waiter press that's where you hold the ball
• 32:14
  Speaker 1: like this, and even experiment protecting your face with the
• 32:18
  Speaker 1: bottoms up press. I would much rather do the running
• 32:22
  Speaker 1: back complex until your shoulder is knitted and good to go.
• 32:27
  Speaker 1: You're going to be using this shoulder for a long
• 32:29
  Speaker 1: time with your new baby, and I want to make
• 32:31
  Speaker 1: sure your whole. If you can talk to your doctor,
• 32:34
  Speaker 1: your therapist, whatever you have about what or better push exercises,
• 32:40
  Speaker 1: until this comes around, until your press comes around. I
• 32:44
  Speaker 1: would do that. So my advice for you running back
• 32:48
  Speaker 1: complex finding push variations that are lighter but challenge your
• 32:53
  Speaker 1: whole system. If you don't like the half feeling press,
• 32:57
  Speaker 1: and I don't can't imagine someone not like in the
• 33:00
  Speaker 1: feeling pressed, you can do that. There's one drill I've
• 33:04
  Speaker 1: actually enjoyed it. You can put your so bell's in
• 33:07
  Speaker 1: my right hand standing. I put my left foot on
• 33:10
  Speaker 1: a soccer ball, football or a basketball, so there's a
• 33:15
  Speaker 1: little bit of wobbly on that, and I start depressed
• 33:17
  Speaker 1: on that, so I'm fully locked down with one foot.
• 33:20
  Speaker 1: We'll just say in this example, my right foot, my
• 33:22
  Speaker 1: left foot's a little wobbly, and it makes you really
• 33:25
  Speaker 1: focus on the lift next set. You know you can
• 33:29
  Speaker 1: you know, you can alternate feet, you can alternate hands,
• 33:32
  Speaker 1: you can mix up all kinds of variations. But the
• 33:36
  Speaker 1: idea of giving yourself a little instability in the feet,
• 33:40
  Speaker 1: it's going to channel its way up here. So it's
• 33:42
  Speaker 1: going to make that twelve feel a little bit harder.
• 33:46
  Speaker 1: I hope that helps several new parents today in our podcast,
• 33:50
  Speaker 1: and it just makes me really happy I can help again.
• 33:53
  Speaker 1: And there you go, wow, that was fast. There's our
• 33:56
  Speaker 1: questions for the day. As a reminder, if you have
• 33:59
  Speaker 1: a quote USh can please send them to the podcast
• 34:01
  Speaker 1: at this address podcast at Danjohnuniversity dot com. Each and
• 34:08
  Speaker 1: every week I sit down and answer your questions and
• 34:10
  Speaker 1: it's an honor to do so. And until next time,
• 34:13
  Speaker 1: let's all keep on lifting and learning.