Latest / The Dan John Podcast / EP 372 - Kettlebell Conditioning, Fat Loss, Training for Sports, Sandbag Workouts & More

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EP 372 - Kettlebell Conditioning, Fat Loss, Training for Sports, Sandbag Workouts & More · The Dan John Podcast

• 0:12
  Speaker 1: Hello and welcome back everybody to the DanJohnUniversity.com podcast. I'm
• 0:17
  Speaker 1: Dan John and this is episode 372. Each and every
• 0:21
  Speaker 1: week I sit down here and answer your questions. And again,
• 0:25
  Speaker 1: if you have a question, please send it to the
• 0:27
  Speaker 1: podcast at this address. podcast at danjohnuniversity.com. We got a
• 0:35
  Speaker 1: real mix of questions this week. In fact, we even
• 0:39
  Speaker 1: have a question. There is no question, but I want
• 0:40
  Speaker 1: to read it to you anyway. So let's begin with
• 0:42
  Speaker 1: a question from Steve. And Steve says, First, I'd like
• 0:46
  Speaker 1: to thank you for sharing your knowledge and time with
• 0:49
  Speaker 1: us every week. Having kicked around the fitness industry for
• 0:52
  Speaker 1: the last 20 years, your approach seems like sustainable. Yeah, reasonable, sustainable, sustainable. Yeah,
• 1:01
  Speaker 1: those should be the big words on the wall in
• 1:04
  Speaker 1: a gym. I had a question on the bench press.
• 1:07
  Speaker 1: I do love this moment, but I do train alone
• 1:10
  Speaker 1: at home. I heard you say on a podcast with
• 1:12
  Speaker 1: Pat Flynn that the bench press is the only exercise
• 1:15
  Speaker 1: that can kill you. Yeah, and it does. I know
• 1:19
  Speaker 1: of two stories, and I'm about to get a third one.
• 1:22
  Speaker 1: My former workout partners were police officers who have sadly
• 1:26
  Speaker 1: been called to homes to find someone who tried to
• 1:29
  Speaker 1: bench too much for their demise. I've been very cautious
• 1:33
  Speaker 1: ever since they told me this. I've heard the alternative
• 1:36
  Speaker 1: is to use dumbbells, but the heaviest I have are
• 1:39
  Speaker 1: 50 pounds, and they're starting to not be a challenge.
• 1:42
  Speaker 1: My question is this. If we cannot rely on the
• 1:45
  Speaker 1: safety catch bars, what do you recommend for those of
• 1:49
  Speaker 1: us who train solo when it comes to the bench press? Now,
• 1:53
  Speaker 1: hold on, just real quick. I don't, so my home gym,
• 1:58
  Speaker 1: we have those catch bars. So it's a two-part system. One,
• 2:03
  Speaker 1: so I have a safety rack. One holds the bar.
• 2:06
  Speaker 2: In a pretty good place, you know, to do the liftoff.
• 2:10
  Speaker 1: And the other is about as close as I can
• 2:14
  Speaker 1: to a miss. Now, the nice thing is if you
• 2:17
  Speaker 1: miss on an incline or a standard flat bench press,
• 2:27
  Speaker 1: you can just If you miss, you'll go, oh no.
• 2:30
  Speaker 1: And then you'll kind of go, huh. And then you
• 2:32
  Speaker 1: have to do that kind of walk of shame, that
• 2:35
  Speaker 1: scoot of shame out of it. But your life has
• 2:37
  Speaker 1: been saved. I think they cost more money. My first
• 2:42
  Speaker 1: rack set took me, I had to mow lawns for
• 2:45
  Speaker 1: a year and work at bingo on Wednesdays and save
• 2:49
  Speaker 1: my allowance.
• 2:50
  Speaker 2: But I bought it myself. Got it over at Sears.
• 2:54
  Speaker 2: I would have been....
• 2:56
  Speaker 1: I think I was a freshman in high school when
• 2:58
  Speaker 1: I paid for it myself. And when you bench with
• 3:04
  Speaker 1: that thing, if you missed, you just slid it down
• 3:07
  Speaker 1: on the incline. You just slid it down your chest,
• 3:10
  Speaker 1: put it on your pants, stood up, did a weird-looking
• 3:14
  Speaker 1: deadlift walk, put the weight down, and wondered what the
• 3:18
  Speaker 1: hell you were doing. On the bench press, I never
• 3:21
  Speaker 1: had any issues. Now, a couple of things. I mean, again,
• 3:25
  Speaker 1: I prefer... Gentle listeners, I would prefer you not bench
• 3:29
  Speaker 1: press by yourself. Okay, that would be my wish. But,
• 3:34
  Speaker 1: you know, I'm not going to get it. So I
• 3:38
  Speaker 1: would go in this order. If you're going to bench
• 3:39
  Speaker 1: press by yourself, first, never use collars. The collars will
• 3:44
  Speaker 1: give you a chance to rotate one side off and
• 3:47
  Speaker 1: then the other side will flip off of you. Secondly,
• 3:51
  Speaker 1: if you're going to bench press by yourself, use a
• 3:54
  Speaker 1: safety rack with a double pin system. So the unloading one,
• 3:58
  Speaker 1: you know, for the takeoff and then the, oh my God, one,
• 4:01
  Speaker 1: the safety bar. If I were you, you know, I
• 4:06
  Speaker 1: don't know what your pocketbook's like, Steve, but I would
• 4:08
  Speaker 1: spend some quality money on it because, I mean, I
• 4:11
  Speaker 1: don't know how much you have in life insurance, but
• 4:14
  Speaker 1: those pins are life insurance. Are there other alternatives to
• 4:19
  Speaker 1: bench press at home? Like you said, you know, once
• 4:21
  Speaker 1: you get to 50 pound dumbbells, the problem with going
• 4:24
  Speaker 1: up is with dumbbells anyway. is, you know, double 60s
• 4:28
  Speaker 1: are expensive, double 70s are expensive, double 100s are really expensive.
• 4:32
  Speaker 1: You know, the price just keeps etching up and up
• 4:34
  Speaker 1: and up. Now, the other alternative, which I like a lot,
• 4:40
  Speaker 1: is the single hand. And the single arm was taught
• 4:43
  Speaker 1: to me by the late, great Lane Cannon. He used
• 4:47
  Speaker 1: mismatched dumbbells, but the other one, he was a big
• 4:50
  Speaker 1: fan of the single arm bench press. I thought it
• 4:54
  Speaker 1: was a joke until I tried it. You keep the
• 4:57
  Speaker 1: off-arm free so you can't cheat it, and it becomes
• 5:00
  Speaker 1: a whole-body exercise and extremely safe. I used it with
• 5:04
  Speaker 1: my high school athletes, my American football players, my throwers.
• 5:11
  Speaker 1: Everybody has used it in my career. It is possible
• 5:16
  Speaker 1: to figure out different, like with parallettes, different positions where
• 5:19
  Speaker 1: you can load up a little bit better. So you
• 5:22
  Speaker 1: can do it on parallettes or push-up bars, you know,
• 5:25
  Speaker 1: You can do standard push-ups. Then you can put your
• 5:27
  Speaker 1: feet up and this gets a little harder. The problem
• 5:29
  Speaker 1: is when you make it really hard, now you're doing
• 5:31
  Speaker 1: a handstand push-up, which is a different exercise.
• 5:36
  Speaker 2: I just want you to be safe, Steve. Okay. I
• 5:38
  Speaker 2: want you to be safe. Think it through.
• 5:40
  Speaker 1: And I would do something my coach has me do.
• 5:44
  Speaker 1: Always leave a couple of reps in the tank. I
• 5:48
  Speaker 1: got to tell you, this has helped me with my
• 5:50
  Speaker 1: body composition a lot. One of our big teaching points.
• 5:54
  Speaker 1: And I actually had a really interesting conversation with a
• 5:57
  Speaker 1: really famous person last Friday, not in my field, but
• 6:01
  Speaker 1: in another field, which involves lights, camera, and action. And, uh,
• 6:06
  Speaker 1: I reminded this person that when you hit a certain age,
• 6:09
  Speaker 1: you got to work out every day and you always
• 6:12
  Speaker 1: have to leave something in the tank. So back to
• 6:14
  Speaker 1: point one, you can work out every day. If, uh,
• 6:18
  Speaker 1: if you're pretty sure you can get, uh, You might
• 6:23
  Speaker 1: be able to get eight reps, get five. Next workout,
• 6:26
  Speaker 1: you might be able to get nine reps, get six.
• 6:29
  Speaker 1: And just simply nudge your way up. I hope that helped.
• 6:34
  Speaker 1: I know people love the bench press, but you're going
• 6:36
  Speaker 1: to have to do that cost to benefit ratio for yourself.
• 6:39
  Speaker 2: Okay, thanks.
• 6:40
  Speaker 1: We got a question from Gus. And Gus says, I've
• 6:44
  Speaker 1: been a long time follower and purchased many of your books.
• 6:47
  Speaker 1: Most recently, I have purchased The Art of Coaching.
• 6:51
  Speaker 2: It's right. Here.
• 6:54
  Speaker 1: I was just reviewing it because I'm doing workshops on
• 6:56
  Speaker 1: the art of coaching. This is because I pulled a
• 6:59
  Speaker 1: dam and signed myself up for coaching my eight-year-old son's
• 7:04
  Speaker 1: team in a sport that I know nothing about, baseball,
• 7:08
  Speaker 1: much like your story that you write about in 40
• 7:10
  Speaker 1: Years with the Whistle about how you ended up coaching
• 7:13
  Speaker 1: your daughter's middle school volleyball team. I write because I
• 7:17
  Speaker 1: am curious. How would you go about coaching a team
• 7:20
  Speaker 1: of about 12 boys all under the age of eight
• 7:23
  Speaker 1: to play coach pitch baseball where half of the team
• 7:27
  Speaker 1: are former T-ballers or they've never played the sport before.
• 7:31
  Speaker 1: I'm trying to overcome the largest handicap these boys have,
• 7:35
  Speaker 1: their coach, me.
• 7:38
  Speaker 2: Please help.
• 7:39
  Speaker 1: All right, so everybody listening has to coach a team.
• 7:44
  Speaker 1: Break down every sport as best as you can into
• 7:48
  Speaker 1: the things you can coach and the things you can't coach. Fortunately,
• 7:52
  Speaker 1: you've taken a big one out pitching the baseball, so
• 7:54
  Speaker 1: that's nice. Let's start with batting. I would argue make
• 7:59
  Speaker 1: sure the kids have lighter bats than they think. Work
• 8:04
  Speaker 1: a lot on, you know, just a nice, simple stroke.
• 8:09
  Speaker 1: And then as they move up, as soon as you can, teach,
• 8:15
  Speaker 1: you know, picking the right pitch. Ted Williams does a
• 8:19
  Speaker 1: much better job of this than I do. But the
• 8:22
  Speaker 1: idea in most, especially youth leagues, you might just want
• 8:26
  Speaker 1: to stand there for the first two pitches because not
• 8:29
  Speaker 1: a lot of kids can throw a strike. So very
• 8:32
  Speaker 1: often you'll get to 0-2 and now you can think
• 8:35
  Speaker 1: about hitting the ball or not. So the first thing
• 8:38
  Speaker 1: is when you're working on batting, you know, you want
• 8:41
  Speaker 1: a nice fluid swing. You want to practice contact. Find
• 8:46
  Speaker 1: as many contact drills as you can. Now, You also
• 8:51
  Speaker 1: want them to build a little bit of power, if
• 8:53
  Speaker 1: you can. Get yourself a big, you know, those big
• 8:57
  Speaker 1: boxing bags, the big ones, the ones that hang in
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  Speaker 1: the heavy bag. And have your kids take some wax
• 9:07
  Speaker 1: on the heavy bag. This is an old technique that
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  Speaker 1: still works, according to a friend of mine who coaches
• 9:15
  Speaker 1: this sport. Okay, number two. One thing you can improve
• 9:21
  Speaker 1: with a young player is catching fly balls. So we
• 9:25
  Speaker 1: used to play a game called 500. There's all kinds
• 9:28
  Speaker 1: of games, even if you just take the ball in underhand.
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  Speaker 1: But it is a skill that they can improve quite quickly.
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  Speaker 1: And the nice thing is, you know, hopefully you have
• 9:39
  Speaker 1: parents or older brothers, older sisters who will help them
• 9:43
  Speaker 1: just simply play catch. So much of the game on
• 9:46
  Speaker 1: defense is just simply playing catch. The more opportunities they
• 9:50
  Speaker 1: get to play catch, the better they'll be. However, make
• 9:55
  Speaker 1: sure you work on catching fly balls first. Now, ground
• 10:00
  Speaker 1: balls are important, but there's a lot of innate skill
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  Speaker 1: in fielding ground balls. The most important thing I would
• 10:09
  Speaker 1: teach at your level is to teach the barehanded ground
• 10:12
  Speaker 1: ball because a lot of them are just going to
• 10:14
  Speaker 1: be trickling out to the infield. Pick up the ball
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  Speaker 1: barehanded and... throw it to first as best you can.
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  Speaker 2: Okay. I've just given you the things that are fixable.
• 10:25
  Speaker 2: I think you can fix the swing. I think you can.
• 10:29
  Speaker 1: Fix, uh, pitch selection. Uh, I wouldn't, I would, if
• 10:34
  Speaker 1: I were you spend some time bunting, if it's legal
• 10:37
  Speaker 1: in your league, cause that's, uh, that's a great skill
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  Speaker 1: to learn the next thing. Well, in my perfect world,
• 10:45
  Speaker 1: I would have every one of your athletes, uh, be
• 10:48
  Speaker 1: left-handed hitters left-handed hitters have such an advantage for those
• 10:54
  Speaker 1: you don't understand american baseball or baseball it is a
• 10:58
  Speaker 1: sport built on a very odd thing if you want
• 11:02
  Speaker 1: to be great the easiest route to being great throw
• 11:05
  Speaker 1: right hand throw right hit left the game is based
• 11:11
  Speaker 1: my brother i remember he was left-handed and he had
• 11:14
  Speaker 1: such an advantage on the rest of us Because if
• 11:16
  Speaker 1: he made any kind of contact, he was already two
• 11:20
  Speaker 1: steps to the base, first base, whereas the right-hander had
• 11:24
  Speaker 1: to clear the home plate and then get some momentum.
• 11:28
  Speaker 1: And listen, even if it's only that much of a
• 11:29
  Speaker 1: difference over a season, that's going to add up. So
• 11:33
  Speaker 1: if you can, get everyone to throw right, pitch left.
• 11:37
  Speaker 1: Throw right, hit left. I don't know if you can
• 11:38
  Speaker 1: make them do that, but that's a great way to
• 11:42
  Speaker 1: start their careers. Stay with the basics. Teach kids base security.
• 11:50
  Speaker 1: Teach them to run to first base, run through first base.
• 11:55
  Speaker 1: Generally be happy with getting on base, money ball. When
• 12:00
  Speaker 1: they're on the base, teach them the rules about going
• 12:04
  Speaker 1: from first to second, second to third, and third to home.
• 12:08
  Speaker 2: At that league, at that level, those kinds of leagues.
• 12:12
  Speaker 1: Um, a lot of it is going to be learning
• 12:14
  Speaker 1: on the fly and anything you learn is good. So
• 12:18
  Speaker 1: those are a few basic things. So nice, clean level swings.
• 12:24
  Speaker 1: If you want a little bit of power, hit, hit
• 12:26
  Speaker 1: the body bag, uh, practice pitch selection as soon as
• 12:30
  Speaker 1: you can play catch, uh, and then practice on catching
• 12:35
  Speaker 1: fly balls. Once they get that set of skills in
• 12:39
  Speaker 1: the rest of the game, we'll start to, to, uh,
• 12:43
  Speaker 1: Open up for you. Like in every sport, you know,
• 12:47
  Speaker 1: what you learn as an 8-year-old is important, foundational. Then
• 12:54
  Speaker 1: we expand on it when you're 9. We expand on
• 12:56
  Speaker 1: it when you're 10, 11, 12, all the way up.
• 12:59
  Speaker 1: Don't try to be a Major League Baseball team in
• 13:02
  Speaker 1: T-ball or coach pitch at 8.
• 13:03
  Speaker 2: Okay? Thanks, everybody.
• 13:06
  Speaker 1: We have a question from Joel or Joelle, depending on
• 13:09
  Speaker 1: what planet he is from. I have read, worked through,
• 13:12
  Speaker 1: and enjoyed both the ABC formula and the Easy Strength Omnibook.
• 13:16
  Speaker 2: Good.
• 13:17
  Speaker 1: After a summer which involved mostly carpentry on the family
• 13:21
  Speaker 1: summer home in the northwest Swedish archipelago, I have just
• 13:26
  Speaker 1: restarted the one-arm ABC and, dare I say, just made
• 13:30
  Speaker 1: a great discovery.
• 13:31
  Speaker 2: And I really like this.
• 13:33
  Speaker 1: You recommend a true 30-second rest between right and left cycle.
• 13:37
  Speaker 1: And knowing how much you advocate suitcase carry, I put
• 13:41
  Speaker 1: the two together. So I do a one side of
• 13:43
  Speaker 1: the full complex, then carry the bell for 30 seconds,
• 13:47
  Speaker 1: stop and do the other side, carry for 30 seconds
• 13:50
  Speaker 1: and so on. I got to tell you, man, that
• 13:53
  Speaker 1: is a, it's a hell of a step up and
• 13:57
  Speaker 1: I'm going to steal it for the next book. It's
• 14:01
  Speaker 1: a great active rest. And since I'm only doing one
• 14:04
  Speaker 1: hand at a time, the grip can rest between the
• 14:07
  Speaker 1: sets and but you can still get cardio from continuous work. Well, Joel,
• 14:13
  Speaker 1: that is a great idea. I'm making a note on it,
• 14:16
  Speaker 1: and I'll come back to it. Anywho, now to my question,
• 14:21
  Speaker 1: he writes. Before the summer, I bought a 60-kilo sandbag,
• 14:27
  Speaker 1: 132 pounds for my Americans, and started playing around with it.
• 14:31
  Speaker 1: Turned out that I really enjoyed that form of workout,
• 14:35
  Speaker 1: especially the sandbag squat and high pull, And so I
• 14:38
  Speaker 1: wish to incorporate that into my workout plan. How do
• 14:42
  Speaker 1: you program the sandbag work in relation to the ABC work?
• 14:47
  Speaker 1: I don't mind working out every day, but I need
• 14:49
  Speaker 1: to keep the workouts below 30 minutes or else I
• 14:52
  Speaker 1: don't have time to do them. First off, your variation
• 14:56
  Speaker 1: on the single arm ABC is brilliant. So you're going
• 15:00
  Speaker 1: to do single arm left side, suitcase carry for 30 seconds,
• 15:04
  Speaker 1: switch hands, single arm right side ABC, Suitcase carry, 30 seconds, repeat,
• 15:12
  Speaker 1: ad nauseum. That is just an outstanding idea.
• 15:15
  Speaker 2: I mean, that's just great.
• 15:17
  Speaker 1: I don't get a lot of single arm ABC questions,
• 15:22
  Speaker 1: which is why sometimes, like if I'm at a workshop,
• 15:25
  Speaker 1: I get a little fuzzy on that variation because I
• 15:28
  Speaker 1: don't mentally use it as much. But that is really good.
• 15:33
  Speaker 1: On the sandbags, you said you want to work out
• 15:38
  Speaker 1: every day. I would just put it in the middles
• 15:42
  Speaker 1: of the ABF. So Monday, do the Armored Ability Complex. Tuesday,
• 15:46
  Speaker 1: play around sandbags. Wednesday, militaries. Thursday, play around sandbags. Friday, ABC.
• 15:54
  Speaker 1: Saturday and Sunday, whatever you think can get done. And
• 15:57
  Speaker 1: then go BAB.
• 15:58
  Speaker 2: The next week.
• 16:02
  Speaker 1: With the sandbag squats, you're also doing a lot of
• 16:07
  Speaker 1: squats in the ABC class. Just keep an eye on things, okay?
• 16:11
  Speaker 1: And when you do the sandbag squats, you can bear
• 16:15
  Speaker 1: hug it. You can hold over your left arm, shoulder,
• 16:17
  Speaker 1: pardon me. You can hold over your right shoulder. You
• 16:21
  Speaker 1: can hold it like a back squat. You can do
• 16:23
  Speaker 1: a whole bunch of things. You can do it like
• 16:25
  Speaker 1: a speed skater. We call them speed skater squats, where
• 16:28
  Speaker 1: you hold the weight on your lower back and squat.
• 16:32
  Speaker 1: It looks weird, doable with a sandbag. Play around with
• 16:36
  Speaker 1: different sandbag options, but I would keep Keep the reps
• 16:40
  Speaker 1: in a real reasonable area. You're doing a lot of
• 16:43
  Speaker 1: squats with the ABC. Don't burn up doing too many squats.
• 16:49
  Speaker 1: Thank you for that variation. And thank you for the question.
• 16:54
  Speaker 1: Sandbags are really good. I use a sandbag two days
• 16:58
  Speaker 1: a week. Not the way you use it. I help
• 17:01
  Speaker 1: it to work with my gait, G-A-I-T patterns. I do
• 17:06
  Speaker 1: one where I hold it here. 11 kilos, 25 pounds.
• 17:11
  Speaker 1: And I practice slinging my hips forward as I walk.
• 17:15
  Speaker 1: I also wear it on the head, which my neighbors
• 17:17
  Speaker 1: I'm sure love. And I also do the shoulder carries
• 17:21
  Speaker 1: with it. And I constantly strive to stay as tall
• 17:25
  Speaker 1: as I can on those. But I think the sandbag
• 17:28
  Speaker 1: is a real easy teacher of how to use, keep
• 17:35
  Speaker 1: your body in alignment under stress and load.
• 17:39
  Speaker 2: Thank you. Fun variation. Great idea. We have a question
• 17:44
  Speaker 2: from Noah.
• 17:44
  Speaker 1: Noah says, I'm 5'9, 160 pounds, 30 years old, an
• 17:50
  Speaker 1: ex-collegiate 10K track runner. I don't run much anymore than
• 17:54
  Speaker 1: the occasional 5K, focusing on kettlebells and strength instead. I
• 17:59
  Speaker 1: just wrapped up my first round of the ABF a
• 18:01
  Speaker 1: few weeks ago. I did your favorite thing, added way
• 18:05
  Speaker 1: too much, then got wiped out in the last two weeks.
• 18:08
  Speaker 1: and scaled back to the plan as written. It got
• 18:11
  Speaker 1: much better.
• 18:12
  Speaker 2: Shocking. Follow a plan. Yeah.
• 18:16
  Speaker 1: I love squatting and pressing, so the program's a huge
• 18:19
  Speaker 1: win for me. I'm doing easy strength for a few
• 18:21
  Speaker 1: weeks in between before I start back up. I've already started,
• 18:25
  Speaker 1: I've already jumped the bell, started at the 12 and
• 18:27
  Speaker 1: could not press the 16 with my left arm. Now
• 18:30
  Speaker 1: I'm using 16 for easy strength, two sets of five,
• 18:34
  Speaker 1: and can press the 20 twice.
• 18:36
  Speaker 2: That's, That's solid progress. That's, that's good.
• 18:40
  Speaker 1: Last bit of context. I started playing recreational soccer and
• 18:44
  Speaker 1: playing aggressive defensive position. It's a lot of charge sprinting
• 18:50
  Speaker 1: at people and is wiping me out. My question, how
• 18:54
  Speaker 1: would you train for this? Can you include it in
• 18:56
  Speaker 1: the ABF? Well, so right now, Eric Tarrant and I
• 19:01
  Speaker 1: are working on ABF three. Um, and it is more
• 19:05
  Speaker 1: for athletes. Uh, On the press days, it's more push presses.
• 19:10
  Speaker 1: And on the ABC days, there's a lot more variation.
• 19:15
  Speaker 1: But you're going to discover, just like you discovered in college,
• 19:19
  Speaker 1: the best way to train for soccer football is to
• 19:22
  Speaker 1: play soccer football. Yes, it's wiping you out because you're
• 19:27
  Speaker 1: probably running a 10K every game, but with these high-end sprints.
• 19:32
  Speaker 1: Specific conditioning for soccer has to be built in. So
• 19:36
  Speaker 1: in other words, you just need more time on the pitch.
• 19:40
  Speaker 1: You need more time on the field. You have the
• 19:42
  Speaker 1: background in running. You seem to have a pretty good
• 19:45
  Speaker 1: background in lifting. I will include some ideas for you,
• 19:49
  Speaker 1: but the big thing is you just need more time playing.
• 19:52
  Speaker 1: And the hard thing is you can do a lot
• 19:55
  Speaker 1: of drills and you can do a lot of other
• 19:57
  Speaker 1: stuff and you can do garbage running. But the kind
• 20:00
  Speaker 1: of conditioning you need for soccer, football, I'd say is
• 20:04
  Speaker 1: a little bit unique. Rugby is the same way where
• 20:08
  Speaker 1: you have these these long periods of constant movement followed
• 20:15
  Speaker 1: by these intense movements. And that's just hard prep for,
• 20:21
  Speaker 1: you know, with American football, we have those breaks, you know,
• 20:25
  Speaker 1: the time between plays and you'll notice that a lot
• 20:28
  Speaker 1: of teams have moved to the spread, the system, the
• 20:32
  Speaker 1: run and shoot, some other variations because with, with no,
• 20:38
  Speaker 1: with no huddle, the no huddle look, which I love.
• 20:41
  Speaker 1: A no huddle, by the way, if you ever run
• 20:45
  Speaker 1: a no huddle running attack in the modern game, the
• 20:48
  Speaker 1: way they play defense, it can be devastating. The wishbone
• 20:52
  Speaker 1: with no huddle.
• 20:53
  Speaker 2: So one.
• 20:55
  Speaker 1: Of the things you're just going to have to do,
• 20:57
  Speaker 1: you're just going to have to spend more time playing
• 20:59
  Speaker 1: the games. If possible, I mean, you could, even if
• 21:02
  Speaker 1: you get into some pickup games, where you can just
• 21:05
  Speaker 1: kind of practice those, that that low-end, easy stuff followed
• 21:11
  Speaker 1: by the intense sprints.
• 21:14
  Speaker 2: Now, what I would.
• 21:15
  Speaker 1: Recommend is, I don't know, you didn't tell me what
• 21:17
  Speaker 1: day of the week. Let's just pretend you're playing rec soccer.
• 21:20
  Speaker 1: Most recreation leagues are weekday nights, but let's pretend it's Saturday.
• 21:26
  Speaker 1: I would recommend you play your game on Saturday and
• 21:28
  Speaker 1: then have the hardest workout of the week in the
• 21:31
  Speaker 1: weight room on Saturday afternoon.
• 21:33
  Speaker 2: You're going to be wrecked.
• 21:34
  Speaker 1: It's going to be hard to do But the nice
• 21:37
  Speaker 1: thing is it's going to give you more recovery time.
• 21:40
  Speaker 1: I would say the day after, pardon me, on the Saturday,
• 21:45
  Speaker 1: the day after you do your high rep press day.
• 21:48
  Speaker 1: And then honestly, if you can get one more general
• 21:52
  Speaker 1: workout in the week, Tuesday or Wednesday, very bodybuilder-ish, or
• 21:59
  Speaker 1: if all you have is kettlebells, the running back formula
• 22:02
  Speaker 1: and maybe some push-ups, just a general workout. Get yourself moving,
• 22:07
  Speaker 1: but don't work too hard workout. Sunday, after you do
• 22:12
  Speaker 1: the military press, I wouldn't mind if you did a
• 22:14
  Speaker 1: nice long walk or with your background, a nice long run.
• 22:18
  Speaker 1: And then maybe Monday, be a whole day off. Try
• 22:21
  Speaker 1: to pick up another game or two, Tuesday, Wednesday. I
• 22:25
  Speaker 1: would take, if I were you, Thursday off and then
• 22:27
  Speaker 1: on Friday, I'd just work on your playing skills. It's
• 22:32
  Speaker 1: real hard to It's real hard to plan an in-season
• 22:37
  Speaker 1: program without me literally standing there and taking my measure
• 22:42
  Speaker 1: of you. I mean, if you look grumpy and sad
• 22:47
  Speaker 1: all the time, we've got to ease up so we
• 22:49
  Speaker 1: can play.
• 22:50
  Speaker 2: It's hard.
• 22:53
  Speaker 1: One of the problems you have as a track and
• 22:55
  Speaker 1: field coach is towards the end of the season, you've
• 22:58
  Speaker 1: been working on, in some cases, five to eight years
• 23:02
  Speaker 1: with the athlete.
• 23:03
  Speaker 2: And finally... you're letting, you know, I.
• 23:05
  Speaker 1: Always, you know, I use the example of a rubber band.
• 23:08
  Speaker 1: If you just keep pulling the rubber band, it's not
• 23:10
  Speaker 1: going to go forward. It's going to snap and hit
• 23:12
  Speaker 1: your eye. You got to let it go. Well, in
• 23:14
  Speaker 1: that phase where you're letting it go, this athlete all
• 23:17
  Speaker 1: of a sudden has a ton of energy and a
• 23:19
  Speaker 1: ton of enthusiasm, wants to party, wants to ride mountain bikes,
• 23:24
  Speaker 1: wants to climb. And every one of those things has
• 23:27
  Speaker 1: caused injuries in my athletes because they have all this enthusiasm.
• 23:32
  Speaker 1: So it's, It's the strangest thing about helping athletes compete.
• 23:38
  Speaker 1: It's like they want to feel crappy so they know
• 23:40
  Speaker 1: they've been working, but the truth is you want to
• 23:42
  Speaker 1: feel great so you can play your best. And as
• 23:45
  Speaker 1: soon as I fix that conundrum in my head, I'll
• 23:48
  Speaker 1: be a happy person because I've been trying to fix
• 23:51
  Speaker 1: this for years.
• 23:52
  Speaker 2: Fun question. I hope I helped, okay? Thank you.
• 23:57
  Speaker 1: We've got a question from Charlie. Long-time listener and huge
• 24:00
  Speaker 1: fan here. I'm a 38-year-old dad, police officer, and former
• 24:06
  Speaker 1: NFL lineman who's been training with mostly kettlebells for the
• 24:10
  Speaker 1: past few years. The last eight weeks, I decided to
• 24:13
  Speaker 1: devote myself to the Armor Building Complex Formula Program, a
• 24:17
  Speaker 1: lot of words, and I've made outstanding results. I am
• 24:21
  Speaker 1: close to doing double 32K kettlebells for 30 rounds, that's impressive,
• 24:26
  Speaker 1: in 30 minutes. I am in great condition and feel
• 24:29
  Speaker 1: so much stronger all around than I have in years.
• 24:33
  Speaker 1: I've done your program along with 30 to 45 minute
• 24:36
  Speaker 1: long walks daily. I have not done any formal running
• 24:39
  Speaker 1: on this program, but recently passed our police officer's yearly
• 24:43
  Speaker 1: fitness test with flying colors. I achieved a PR in
• 24:48
  Speaker 1: the 1.5 mile run with a time of 11.27. That's solid.
• 24:54
  Speaker 1: That is solid, especially for a former NFL lineman. I
• 24:57
  Speaker 1: broke my old record on this without doing any running.
• 25:01
  Speaker 1: Talk about a what the hell effect. I even beat
• 25:04
  Speaker 1: some of our SWAT guys times. The program has also
• 25:09
  Speaker 1: helped me lean up considerably, dropping down to a lean
• 25:12
  Speaker 1: 280 pounds. For my world listeners, he's leaned down to
• 25:20
  Speaker 1: 128 kilos.
• 25:22
  Speaker 2: He's leaned down.
• 25:24
  Speaker 1: When I talk about the extraordinary athletes I work with,
• 25:26
  Speaker 1: this is the kind of example I use. Like my
• 25:29
  Speaker 1: one buddy who in the off season was 315 pounds.
• 25:31
  Speaker 1: 145 kilos in the off season when he was leaned out.
• 25:39
  Speaker 2: It's remarkable.
• 25:41
  Speaker 1: I'm amazed how your program prepared me not only strength wise,
• 25:45
  Speaker 1: but in cardiovascular conditioning without the wear and tear of
• 25:48
  Speaker 1: my joints that running causes. You know, I'm going to
• 25:52
  Speaker 1: have to hire you to stand up at every workshop,
• 25:55
  Speaker 1: walk behind people and slap them on the back of
• 25:57
  Speaker 1: the head and say, just listen to the guy.
• 26:00
  Speaker 2: Yes, exactly.
• 26:04
  Speaker 1: So the armor-building formula workouts followed by walks is an
• 26:09
  Speaker 1: absolute power law. It covers all the bases. You've got
• 26:13
  Speaker 1: this hard, intense thing, and then you have this nice,
• 26:15
  Speaker 1: gentle walk, and you go for, what, an hour, an
• 26:18
  Speaker 1: hour and 15 minutes every workout, maybe a little bit
• 26:21
  Speaker 1: longer if you're warming up.
• 26:22
  Speaker 2: I don't know. We're not going to worry about the
• 26:24
  Speaker 2: exact number.
• 26:25
  Speaker 1: And it prepared you for a PR 1.5-mile run without,
• 26:29
  Speaker 1: like you said, the wear and tear.
• 26:32
  Speaker 2: Excellent.
• 26:33
  Speaker 1: I can't say enough good things about your program as
• 26:36
  Speaker 1: it enables me to get in time efficient, full body
• 26:39
  Speaker 1: strength and conditioning work as a busy dad of three kids.
• 26:42
  Speaker 1: I can knock these workouts from my own driveway. This
• 26:52
  Speaker 1: is my day. You made it.
• 26:54
  Speaker 2: Thank you.
• 26:56
  Speaker 1: Folks, if you don't know what Charlie's talking about, over
• 26:58
  Speaker 1: at danjohnuniversity.com, slash bookstore, we've got Armor Building Formula and
• 27:04
  Speaker 1: Armor Building Formula 2, hopefully one day Armor Building Formula 3.
• 27:09
  Speaker 1: And it's a very simple program. I ask you to
• 27:12
  Speaker 1: do the Armor Building Complex, high rep presses, and then
• 27:17
  Speaker 1: go for a damn walk. And if you follow that
• 27:20
  Speaker 1: simple template, you break your PR on a 1.5 mile
• 27:25
  Speaker 1: run at a body weight of 280 pounds. This is
• 27:29
  Speaker 1: what we should do as a contest. Everybody has to
• 27:31
  Speaker 1: load up until you get up to 280 and then
• 27:34
  Speaker 1: try to run 1.5 miles on 1127.
• 27:37
  Speaker 2: Don't do it. A lot of you would get hurt
• 27:39
  Speaker 2: doing that.
• 27:40
  Speaker 1: But you've got a 120-pound runner and you load them
• 27:44
  Speaker 1: up with 160 pounds of weight and say, go run fast.
• 27:49
  Speaker 1: That'd be tough and unfair. But that is a great testimonial.
• 27:54
  Speaker 1: Thank you so much. And really, honest to God, it's
• 27:56
  Speaker 1: an honor working with you. Really appreciate that.
• 27:59
  Speaker 2: Thank you.
• 28:01
  Speaker 1: We have a question from Paul. Paul says, after reading
• 28:04
  Speaker 1: Easy Strength for Fat Loss, Armor Building Formula, and the
• 28:08
  Speaker 1: expertly titled Armor Building Formula 2, thank you. We worked
• 28:13
  Speaker 1: really hard.
• 28:13
  Speaker 2: On that title.
• 28:15
  Speaker 1: Found at danjohnuniversity.com slash bookstore, along with Nick Peterson's Bumpers,
• 28:21
  Speaker 1: found in the Jungle website for $ 3. So Nick Peterson,
• 28:25
  Speaker 1: NIC Peterson, wrote a book called Bumpers. And here's my copy.
• 28:30
  Speaker 2: Which is none of you would be able to read
• 28:32
  Speaker 2: because I have so many charts and cutouts.
• 28:39
  Speaker 1: I've got so many notes, so many insights. Every page
• 28:44
  Speaker 1: is scribbled, trends. Oh, and Nick also signed this for
• 28:49
  Speaker 1: me because Nick and.
• 28:51
  Speaker 2: I are friends.
• 28:53
  Speaker 1: So Paul is mentioning my book and Nick's book. Nick
• 28:58
  Speaker 1: Peterson's book, NICB. Bumpers is available all over the internet
• 29:01
  Speaker 1: for $ 3. I have some questions regarding bumpers and continuing
• 29:05
  Speaker 1: my fat loss journey. After having a mild heart attack
• 29:10
  Speaker 1: concern recently, man, I'm sorry to read that, it has
• 29:13
  Speaker 1: been confirmed that I have a very healthy heart but
• 29:16
  Speaker 1: need to lose weight. Currently, 43 years old, 255 and 5'10.
• 29:21
  Speaker 1: I've lost 10 pounds over the last six months with
• 29:25
  Speaker 1: easy strength for fat loss and half a round of
• 29:28
  Speaker 1: armor-building programs formula barbell. Side note, I want to improve
• 29:32
  Speaker 1: at Olympic lifts.
• 29:33
  Speaker 2: Okay.
• 29:34
  Speaker 1: I try to follow a number of principles like walking
• 29:38
  Speaker 1: every day, don't work out to the point you feel
• 29:40
  Speaker 1: the need to eat, some type of fasting, and mobility work.
• 29:45
  Speaker 1: After reading bumpers, I want to add the concept into
• 29:49
  Speaker 1: my life and wanted your input on creating bumpers for
• 29:53
  Speaker 1: things like body weight, measurement, and calories. The more notes
• 29:58
  Speaker 1: I write about the topic, I realize you can create
• 30:00
  Speaker 1: bumpers for any portion of your life. Well, okay, so
• 30:04
  Speaker 1: I think I mentioned this before. And sadly, I don't
• 30:07
  Speaker 1: really have... This will have to do, but... So I
• 30:11
  Speaker 1: would suggest writing your journal every day, okay? It's a
• 30:14
  Speaker 1: given for me. And on mine, I make a T
• 30:17
  Speaker 1: every day. And above the left side, I write my weight.
• 30:22
  Speaker 1: And by the way, I just got back from a trip.
• 30:24
  Speaker 1: And I lost two pounds on a trip. flying first class,
• 30:28
  Speaker 1: eating at fabulous restaurants, but walking 16,000 steps a day.
• 30:33
  Speaker 1: I know I'm supposed to say, I'm supposed to say
• 30:38
  Speaker 1: that diet is more important than exercise, but it keeps
• 30:42
  Speaker 1: seeming to me that exercise is more important than diet,
• 30:44
  Speaker 1: but I'll stop. So every day, body weight weighing, and
• 30:49
  Speaker 1: then I try to stay between my two bumpers. My
• 30:52
  Speaker 1: bumpers are 196 pounds and 206. My coach wants me
• 30:54
  Speaker 1: to get down to 185 pounds. But if I do that,
• 31:01
  Speaker 1: I won't, I won't write, I might not write that number.
• 31:04
  Speaker 1: I might write 183 to 193 or something like that
• 31:07
  Speaker 1: because I don't see myself hitting 185 and staying at it.
• 31:12
  Speaker 1: My coach also wants me to get my waistline to
• 31:15
  Speaker 1: 32 and a half inches, which is great, you know,
• 31:17
  Speaker 1: and that's the Adonis number that you found from Brad
• 31:21
  Speaker 1: Pilon and John Barbin.
• 31:25
  Speaker 2: Greg O'Gallagher uses it. Rusty Moore uses it. My coach
• 31:28
  Speaker 2: uses it.
• 31:29
  Speaker 1: It's a good number. After I weigh in, I take
• 31:33
  Speaker 1: out my centimeter tape and I measure my waistline. So
• 31:40
  Speaker 1: before I even did anything besides maybe go to the bathroom,
• 31:45
  Speaker 1: I've measured my waistline and tape measured my... And I've
• 31:53
  Speaker 1: weighed in and measure my waistline every day before I start.
• 31:57
  Speaker 1: Do I have bumpers on my waistline? Yeah, I kind
• 31:59
  Speaker 1: of do, but I hate to say it, they're getting
• 32:02
  Speaker 1: a little vague because I'm moving them down probably by
• 32:06
  Speaker 1: next Saturday as I do this when I meet with
• 32:09
  Speaker 1: my group. On Saturday, I'll have a conversation with some
• 32:14
  Speaker 1: friends I trust in an intentional community, and I'll say, okay,
• 32:19
  Speaker 1: here's what's.
• 32:19
  Speaker 2: Been going on. Is this real?
• 32:22
  Speaker 1: And the feedback is sometimes, yeah, that sounds like a
• 32:25
  Speaker 1: good idea. And sometimes feedback is, why don't you give
• 32:27
  Speaker 1: yourself a few more weeks there, you know, superstar. And
• 32:32
  Speaker 1: then underneath that, on this side, I, well, actually, I
• 32:36
  Speaker 1: actually cut, I print out my workouts and then I
• 32:40
  Speaker 1: cut and paste the exact workout in there. And then
• 32:44
  Speaker 1: underneath that, I write the numbers or I, you know,
• 32:47
  Speaker 1: some exercises like curls or tricep extensions, you know, I
• 32:51
  Speaker 1: just if I have, if I'm supposed to do three
• 32:53
  Speaker 1: sets or something, I just go, it's just three checks.
• 32:57
  Speaker 1: Since I have my own home gym, I always know
• 32:59
  Speaker 1: what the load is. It's the load that's on there
• 33:01
  Speaker 1: right now, plus 10 or 20 pounds. And then an
• 33:05
  Speaker 1: exercise like inclines or presses, a military press, some other exercises,
• 33:11
  Speaker 1: I will write down the numbers. And then on the
• 33:13
  Speaker 1: other side is my to-do list. And I call it
• 33:16
  Speaker 1: my bumpers to-do list. That's business, that's hair appointments, that's
• 33:21
  Speaker 1: the DMV, that's.
• 33:22
  Speaker 2: All kinds of things. At the bottom, I work out.
• 33:27
  Speaker 1: I then write down 10,000 steps to remind myself that each.
• 33:31
  Speaker 2: And every day... Oh, this is kind of funny.
• 33:36
  Speaker 1: Each and every day, I strive for 10,000 steps. And
• 33:39
  Speaker 1: I don't know if you guys can see that, but
• 33:41
  Speaker 1: today already I'm at 9,984. I feel confident. I've got
• 33:45
  Speaker 1: 16 more steps in me. I can do this. So
• 33:49
  Speaker 1: the first thing you want to do And I like
• 33:53
  Speaker 1: your idea here. So you're talking about body weight. That's
• 33:56
  Speaker 1: an easy one. And I would say at 255, my
• 34:00
  Speaker 1: first bumper for.
• 34:01
  Speaker 2: You would be maybe 257 to 247, okay? And at.
• 34:08
  Speaker 1: Your height, we got to bring that down. I'm just
• 34:10
  Speaker 1: saying the reason I said 257 to 247 is you've
• 34:14
  Speaker 1: lost 10 pounds. My job is to make sure that
• 34:18
  Speaker 1: your brain believes you can do it. I don't know
• 34:20
  Speaker 1: what your waistline measurement is, but you can easily bumper
• 34:23
  Speaker 1: that up. Again, you're using American numbers, so I'm assuming,
• 34:30
  Speaker 1: you know, feet and inches, but I would still use
• 34:32
  Speaker 1: centimeters to measure waistline because going from 100 to 96
• 34:37
  Speaker 1: sounds pretty good, but going from, what, 39 and one
• 34:40
  Speaker 1: quarter to 37 and 15 sixteenths just isn't as sexy, okay?
• 34:48
  Speaker 1: And then on calories, using bumpers on calories.
• 34:53
  Speaker 2: Well, you could do this.
• 34:57
  Speaker 1: Now, you definitely need, at 5'10, you've got to get
• 35:02
  Speaker 1: down a little bit lighter.
• 35:04
  Speaker 2: I don't know what the number is, but I don't
• 35:06
  Speaker 2: want you to hit that.
• 35:07
  Speaker 1: I don't want you to determine your calories on this
• 35:10
  Speaker 1: imaginary 165 goal you have in your head. By the way,
• 35:14
  Speaker 1: the reason I say that is because I do this
• 35:16
  Speaker 1: stuff for a living and people always overshoot their goal.
• 35:22
  Speaker 1: Pick a good number. Pick, I think, a good number
• 35:24
  Speaker 1: for you right in the beginning. Let's say 230, okay?
• 35:28
  Speaker 1: And I want you to multiply the number 230 by
• 35:31
  Speaker 1: a couple of different numbers. If you're really aggressive, multiply
• 35:35
  Speaker 1: it by 12. There's your calories. If you're more like me,
• 35:40
  Speaker 1: times 13. And if you get to where you want
• 35:43
  Speaker 1: to be, you can go as high as 15. But
• 35:44
  Speaker 1: what you're going to find out is what everybody finds out.
• 35:47
  Speaker 2: Basically....
• 35:50
  Speaker 1: I did that really complicated one that's in the textbooks
• 35:54
  Speaker 1: we had as kids, you know, the one that included,
• 35:57
  Speaker 1: oh my God, it was a formula. And then I
• 36:01
  Speaker 1: did another formula, Brad Pilon's formula. And then I did
• 36:05
  Speaker 1: Greg O'Gallagher's formula because it's on his.
• 36:08
  Speaker 2: Website, you know.
• 36:10
  Speaker 1: And basically for me, folks, at my size, I mean,
• 36:15
  Speaker 1: it's 2,500 calories, it's 2,700 calories.
• 36:17
  Speaker 2: It's always that.
• 36:20
  Speaker 1: Um, years ago, it's a while ago. Um, I want
• 36:23
  Speaker 1: to say it was the USDA recommended that women in
• 36:26
  Speaker 1: America eat 2000 calories and many 2,500. It for most
• 36:31
  Speaker 1: of us, the numbers are going to be there. I mean,
• 36:33
  Speaker 1: I hate to simplify it that much, but that's really
• 36:36
  Speaker 1: where the numbers are. The key for you is tracking,
• 36:39
  Speaker 1: keeping an eye on things. Uh, at first you probably
• 36:42
  Speaker 1: want to take a camera and, and I know it's
• 36:44
  Speaker 1: annoying as hell, but take pictures of what you, everything
• 36:47
  Speaker 1: you eat and don't judge it. Um, I still think
• 36:53
  Speaker 1: exercise first before nutrition, but I use some tools. I
• 36:59
  Speaker 1: think you already know them. As I'm doing my podcast,
• 37:03
  Speaker 1: I haven't eaten yet today, and I'm already at almost 10,000 steps.
• 37:09
  Speaker 1: I fast every day. I think there's great value in fasting.
• 37:13
  Speaker 1: The best fast I've ever done is Brad Pilon's Anabolic Fast.
• 37:18
  Speaker 2: Buy the book. Don't let me explain it. I don't
• 37:20
  Speaker 2: do a great job. But for me, it was one
• 37:23
  Speaker 2: day a week, and I made tremendous progress doing it.
• 37:31
  Speaker 1: If I fast, then I can eat like this. So
• 37:35
  Speaker 1: after I get all my work done, including podcasts, after
• 37:39
  Speaker 1: I get my weight workout and my walks in, then
• 37:42
  Speaker 1: I eat, and here's my breakfast. Two eggs, usually yogurt
• 37:48
  Speaker 1: or cottage cheese, with berries. A smoothie from Premier Protein
• 37:54
  Speaker 1: with Costco, the three berry Costco's in there. It's less
• 38:00
  Speaker 1: than 400 calories and it's 60 grams of protein. Middle
• 38:04
  Speaker 1: of the day, I drink another Premier Protein from Costco
• 38:07
  Speaker 1: because I'm, it's funny, I can get all the free
• 38:10
  Speaker 1: protein I want by just putting my name on something,
• 38:13
  Speaker 1: but I'd much rather pay and not feel like I'm
• 38:17
  Speaker 1: ripping you good people off. So that puts me to
• 38:20
  Speaker 1: 90 grams of protein a day. And then my dinner.
• 38:23
  Speaker 1: So breakfast is protein and fruit. Dinner is protein and veggies.
• 38:29
  Speaker 1: And dinner is easily 60 grams of protein because it's
• 38:32
  Speaker 1: easier to get the meat sources, the fish sources, chicken.
• 38:37
  Speaker 1: It's pretty easy to get more protein. So I met my,
• 38:41
  Speaker 1: one time my coach sent me a note. He did
• 38:44
  Speaker 1: the math and he wanted me to do 149 calories
• 38:45
  Speaker 1: a day.
• 38:45
  Speaker 2: Pardon me.
• 38:46
  Speaker 1: 149 grams of protein a day. And I asked him
• 38:51
  Speaker 1: if I go to 150 just because the math was easier.
• 38:54
  Speaker 2: We laughed.
• 38:55
  Speaker 1: So I want you to dial in a calorie number
• 38:57
  Speaker 1: and I want you to dial in a protein number.
• 39:00
  Speaker 2: Oh, I use the AARP and then over here somewhere. Oh,
• 39:07
  Speaker 2: there it is.
• 39:08
  Speaker 1: I subscribe to the Tufts, T-U-F-T-S, Monthly Nutrition Newsletter. I
• 39:15
  Speaker 1: use their number, which is also the same number as AARP,
• 39:19
  Speaker 1: retired people. And they both recommend 0.82 grams of protein
• 39:25
  Speaker 1: per pound of body weight. And so for me, it
• 39:28
  Speaker 1: has been straightforward. to watch my protein numbers go down
• 39:33
  Speaker 1: over time. But I think that's a very reasonable protein number.
• 39:37
  Speaker 1: So you might want to make a little chart. Maybe
• 39:41
  Speaker 1: before you go into even calories, maybe look at the
• 39:43
  Speaker 1: protein side and do a bumpers on the protein. Figure
• 39:47
  Speaker 1: out a good goal, good reasonable goal for you. That
• 39:51
  Speaker 1: 230 number keeps hitting my head. Multiply that by 0.82.
• 39:56
  Speaker 1: And then give yourself a range. I don't know what
• 39:59
  Speaker 1: it is, but let's just say it's 150 because it's
• 40:01
  Speaker 1: going to be around there. So every day you eat
• 40:04
  Speaker 1: between 140 to 160 grams of protein.
• 40:07
  Speaker 2: Measure the protein. And then.
• 40:13
  Speaker 1: Do your best to make sure you get it. Make
• 40:16
  Speaker 1: sure you get the walk. Of course, you know, famously
• 40:19
  Speaker 1: I had... someone who wanted to lose 100 pounds, and
• 40:23
  Speaker 1: we also had them chart their water consumption in a day,
• 40:26
  Speaker 1: which in the beginning was none. They didn't drink water.
• 40:31
  Speaker 1: I was like, hmm, I might be able to help you,
• 40:33
  Speaker 1: you know? So those would be some ideas, okay? So
• 40:37
  Speaker 1: on the bumpers idea, let's make it easy. A daily weigh-in,
• 40:43
  Speaker 1: a daily centimeter waist measurement, a daily protein chase, and.
• 40:49
  Speaker 2: Your workout idea, okay? I hope that helped. Okay. I'll
• 40:53
  Speaker 2: write another book on it. Okay. I keep saying okay.
• 40:57
  Speaker 2: Thank you so much. Fun question. We have a question
• 41:00
  Speaker 2: from Travis.
• 41:01
  Speaker 1: I am 54 years old and was in very good
• 41:04
  Speaker 1: shape about two, two and a half years ago. I
• 41:07
  Speaker 1: credit kettlebells to this. As life got in the way
• 41:10
  Speaker 1: and a job change, I became sedentary as I worked
• 41:14
  Speaker 1: long hours driving a truck. That's a tough one. Needless
• 41:17
  Speaker 1: to say, I fell out of shape. I have battled
• 41:20
  Speaker 1: sciatica off and on for about eight months. With my
• 41:23
  Speaker 1: new job, I'm walking more and getting my 10,000 plus
• 41:26
  Speaker 1: steps a day good. I haven't had sciatica flare up
• 41:30
  Speaker 1: in a long time. I was wondering what your thoughts
• 41:32
  Speaker 1: are on me starting the armor building program with two
• 41:37
  Speaker 1: 12 kilogram bells just to ease into it. Do you
• 41:41
  Speaker 1: feel this would be a good strategy or do you
• 41:43
  Speaker 1: think it'd be too light to start with? I would
• 41:46
  Speaker 1: like to know your thoughts. I appreciate it. Well, you know,
• 41:49
  Speaker 1: first off, Travis, I don't think it's ever possible to
• 41:52
  Speaker 1: start too light. I mean, you know, think about it
• 41:56
  Speaker 1: this way. If you start off with a pound today
• 41:59
  Speaker 1: and you added a pound every day to your workout,
• 42:02
  Speaker 1: at the end of the year, you'd be lifting 365 pounds.
• 42:06
  Speaker 1: At the end of two years, you'd be one of
• 42:08
  Speaker 1: the strongest people on the planet. Always start with less
• 42:12
  Speaker 1: than you think. It's... You know, lifting is kind of
• 42:18
  Speaker 1: like a buffet table where they take a gun to
• 42:22
  Speaker 1: your head if you don't eat everything off your plate.
• 42:24
  Speaker 1: Start light, go back, get more. Go back, get more.
• 42:28
  Speaker 1: Go back, get more. I just came up with that analogy.
• 42:31
  Speaker 1: Might not be good. So a couple of thoughts. First off,
• 42:35
  Speaker 1: those of you who do travel a lot, be sure
• 42:38
  Speaker 1: to buckle a kettlebell and the seatbelt in the back
• 42:40
  Speaker 1: seat like I did a couple of summers ago when
• 42:44
  Speaker 1: I traveled the country trying to come up with a single.
• 42:47
  Speaker 1: Single bell armor building complex. It's kind of funny. I
• 42:50
  Speaker 1: was at rest stops all over I-80. If you were
• 42:54
  Speaker 1: driving on I-80 one day and saw a guy doing
• 42:57
  Speaker 1: a bunch of clean and presses with a single kettlebell
• 43:00
  Speaker 1: who looked like this, it was me. I like the
• 43:04
  Speaker 1: idea of doing this. And I would recommend the armor
• 43:07
  Speaker 1: building formula and stick with those two 12Ks. Now, you
• 43:11
  Speaker 1: might say, well, two, three, five, 10. It's way too
• 43:15
  Speaker 1: easy to do the two. Okay, then do five, five, 10.
• 43:20
  Speaker 1: That's way too easy, right? Then do 10, 10. And
• 43:23
  Speaker 1: if you say that's way too easy, then I'll say, okay,
• 43:26
  Speaker 1: do 15 or whatever, 20. But the important thing is
• 43:30
  Speaker 1: you want to get going on all the movements and
• 43:34
  Speaker 1: just feel good. Now on the sciatica, I'm concerned because
• 43:40
  Speaker 1: it is an injury you're overcoming and I'm no expert
• 43:42
  Speaker 1: in it. But the fact that you're walking, which I
• 43:45
  Speaker 1: think is one of the best things you can do
• 43:46
  Speaker 1: for back health Makes me happy. I will say, I
• 43:49
  Speaker 1: would like you to add one thing and that'd be
• 43:51
  Speaker 1: suitcase carries. Maybe down the line, you can add hanging
• 43:55
  Speaker 1: bent knee leg raises, which as I said, I was
• 43:58
  Speaker 1: at a certification. And I said, what I love about
• 44:01
  Speaker 1: the hanging bent knee leg raise is that it works
• 44:05
  Speaker 1: your grip strength. It does all that wonderful hanging, which
• 44:09
  Speaker 1: all that good stuff it does for the shoulder. It
• 44:12
  Speaker 1: decompresses the back as you bring the knees up and
• 44:14
  Speaker 1: it's a great ab exercise. You got an exercise there
• 44:18
  Speaker 1: that's four for four. I mean, you're getting four great
• 44:22
  Speaker 1: benefits out of one exercise. I think the suitcase carry
• 44:25
  Speaker 1: is the same way. You get a lot of benefits,
• 44:27
  Speaker 1: and it's pretty low end. I applaud you for going light,
• 44:32
  Speaker 1: and I hope all of our other listeners kind of
• 44:35
  Speaker 1: have the courage to follow your insight on that, okay?
• 44:37
  Speaker 2: Thank you. Good question, Travis, and good luck to you.
• 44:41
  Speaker 2: Would you reach out? Let me know how the back's feeling.
• 44:43
  Speaker 1: Thanks. Our final question is from George, and I know
• 44:46
  Speaker 1: who George is. George, always an honor to answer your questions.
• 44:50
  Speaker 1: First and foremost, thank you for all you do for
• 44:53
  Speaker 1: the military and first responders. You know, George, thank you.
• 44:58
  Speaker 1: I try not to be real vocal about my work
• 45:03
  Speaker 1: with those groups because two reasons. One is horribly tragic.
• 45:09
  Speaker 1: I think if I talk too much about where I'm
• 45:12
  Speaker 1: going and who I work with, I work for the
• 45:14
  Speaker 1: family and members of the community because I don't want
• 45:20
  Speaker 1: to expose them to anything. I don't want to make
• 45:23
  Speaker 1: a movie out of my bad choices. And secondly, I
• 45:27
  Speaker 1: don't think it's my job to talk too much about it.
• 45:31
  Speaker 2: I'm very proud of it.
• 45:32
  Speaker 1: If you ever get a chance to come to my home,
• 45:34
  Speaker 1: I can show you things, but I'm not going to
• 45:37
  Speaker 1: talk about them. Appreciate it, George. And you know from
• 45:40
  Speaker 1: the heart. George and I have been... And a lot
• 45:44
  Speaker 1: of places around the planet with a lot of good stories.
• 45:51
  Speaker 2: Here and there. Thank you.
• 45:52
  Speaker 1: You've answered a lot of questions over the years. What
• 45:55
  Speaker 1: questions do you think don't get asked enough when it
• 45:58
  Speaker 1: comes to strength and conditioning? I wonder if the collective audience,
• 46:01
  Speaker 1: myself included, can benefit from Dan John telling us to
• 46:05
  Speaker 1: stop worrying so much about A, B, or C and
• 46:08
  Speaker 1: focus more on X.
• 46:09
  Speaker 2: Y, or Z.
• 46:10
  Speaker 1: Well, I kind of thought about this a little bit, George,
• 46:13
  Speaker 1: because that's what I do. And the first thing I did,
• 46:16
  Speaker 1: and I've already mentioned it twice, I think, in today's podcast.
• 46:20
  Speaker 1: I think a lot of you got to get back
• 46:23
  Speaker 1: to the way.
• 46:23
  Speaker 2: You learn how to speak, how to walk, how to read,
• 46:26
  Speaker 2: how to write.
• 46:28
  Speaker 1: You didn't do it in one day. You know, Daisy
• 46:31
  Speaker 1: now can walk. She's my granddaughter. And I've been watching
• 46:35
  Speaker 1: her learn to walk for a year and a half.
• 46:37
  Speaker 1: And at no time did we ever push her into anything.
• 46:40
  Speaker 1: Every day, though, she got up, fell down, got up,
• 46:43
  Speaker 1: fell down. She did that thing called cruising when they
• 46:46
  Speaker 1: hold on to a table or a chair and move.
• 46:51
  Speaker 1: Then when she first started to walk, she'd get a
• 46:53
  Speaker 1: few steps in, lose her balance, go into a deep squat.
• 46:57
  Speaker 1: There's your workout for you. Walk, squat, walk, squat. Then
• 47:01
  Speaker 1: later she did that style where she had her hands
• 47:05
  Speaker 1: up here. Our primate brothers and sisters do that. And
• 47:09
  Speaker 1: then all of a sudden one day she was just
• 47:10
  Speaker 1: walking and walking. But we gave her a long time
• 47:15
  Speaker 1: to do that. My other granddaughter, Elowen, she's going to
• 47:21
  Speaker 1: preschool and she's learning letters. And the other day they
• 47:24
  Speaker 1: learned Apple has an A. Apple has an A. Well,
• 47:30
  Speaker 1: if I talk to her on the phone now, she'll
• 47:31
  Speaker 1: tell me that Apple has an A. I don't ask
• 47:35
  Speaker 1: her to do sonnets with that. I don't ask her
• 47:38
  Speaker 1: to you know, look into, you know, what are the
• 47:42
  Speaker 1: major themes of A has an apple?
• 47:46
  Speaker 2: Take your time, nudge.
• 47:48
  Speaker 1: One of the nice things I've always thought, George, about
• 47:50
  Speaker 1: getting injured is that, you know, I've said this many times,
• 47:55
  Speaker 1: you know, surgery is God's way of telling me to
• 47:57
  Speaker 1: slow down, you know.
• 47:59
  Speaker 2: I'm not a.
• 48:00
  Speaker 1: Fan of surgery, but it reminds me, got to take
• 48:03
  Speaker 1: it slow, got to take it slow. So the first
• 48:06
  Speaker 1: thing I wish people would learn is, And we just
• 48:09
  Speaker 1: had a question about getting back into shape by using
• 48:13
  Speaker 1: the 12 kilo bells. Yes, that's what I want. The
• 48:17
  Speaker 1: next thing is that so many people miss the interconnectedness. Mentally,
• 48:23
  Speaker 1: I've got the yin-yang sign in my head, but this
• 48:27
  Speaker 1: connectivity between things. Between sets of strength or bodybuilding movements,
• 48:33
  Speaker 1: I do Tim Anderson's original strength. So between sets of pushes,
• 48:38
  Speaker 1: I do the neck nod work. Between head nods, I guess.
• 48:45
  Speaker 1: Between sets of pulls, I do the head rotation. Between
• 48:50
  Speaker 1: sets of squats, I do six-point rocks. Between sets of hinges,
• 48:55
  Speaker 1: I do bird dogs. I do speed skaters. Or I
• 48:59
  Speaker 1: march in place. Between sets of loaded carries, I do
• 49:03
  Speaker 1: that marching cross-crawl. Very often, I do the best original
• 49:08
  Speaker 1: strength between sets. I walk to the corner and back.
• 49:12
  Speaker 1: It's probably 200 steps, maybe a little more, maybe a
• 49:15
  Speaker 1: little less, I don't care. But for me, my programming,
• 49:20
  Speaker 1: the way I train myself, train others, I don't, yeah,
• 49:23
  Speaker 1: I do. I have a coach, but I still put
• 49:28
  Speaker 1: the workouts together myself. You know, my rest periods aren't
• 49:31
  Speaker 1: getting on the phone and going, you know, like I
• 49:35
  Speaker 1: see in every gym. My rest periods are actively doing
• 49:39
  Speaker 1: mobility or walking. Sometimes I'll do stuff with sandbags. So
• 49:44
  Speaker 1: the whole time I'm training for those 30, 45 minutes,
• 49:48
  Speaker 1: I never rest, rest. Now, true, sometimes I've got to
• 49:51
  Speaker 1: do something like change a song on the radio because
• 49:54
  Speaker 1: I don't like the song. But other than that, I'm
• 49:58
  Speaker 1: moving the whole time because I think training should be seamless. S-E-A-M-less.
• 50:04
  Speaker 2: Seamless.
• 50:06
  Speaker 1: You shouldn't be able to look at my workout and say, ah,
• 50:09
  Speaker 1: that's a bodybuilding move. Ah, that's a mobility move. Oh,
• 50:13
  Speaker 1: now he's working cardiovascular. Oh, now he's working on his
• 50:16
  Speaker 1: gait pattern. They should all just interconnect. Workouts should be interconnected.
• 50:22
  Speaker 1: In the same way that I think, you know, it
• 50:25
  Speaker 1: drives me crazy when people talk about the Frankenstein monster
• 50:29
  Speaker 1: view of the human body. Arm day, leg day. I mean,
• 50:34
  Speaker 1: I'm trying to build my spleen up right now. I'm
• 50:36
  Speaker 1: doing a spleen-focused workout.
• 50:38
  Speaker 2: You know, I'll listen to someone talking about cleansing their
• 50:43
  Speaker 2: liver on a podcast. I just roll my eyes.
• 50:46
  Speaker 1: The job of the liver is to cleanse. Yeah, you
• 50:49
  Speaker 1: can support it by not, you know. But even then,
• 50:52
  Speaker 1: if you want to cleanse your liver, you do it
• 50:54
  Speaker 1: over a 10-year period, not by taking a magic drink, okay?
• 51:01
  Speaker 1: Those are the things that get me. when people lose
• 51:03
  Speaker 1: the interconnectedness of the human body, interconnectedness of a training program,
• 51:08
  Speaker 1: and the interconnectedness of everybody here on this beautiful planet.
• 51:17
  Speaker 2: I guess those would be the big ones. The other
• 51:24
  Speaker 2: one is an.
• 51:26
  Speaker 1: Hour of doing is so much better sometimes than an
• 51:31
  Speaker 1: hour of mulling over a perfect program. Having said that,
• 51:35
  Speaker 1: I do this workshop called the RKC3. And one of
• 51:39
  Speaker 1: the things I try to teach the coaches, the instructors,
• 51:45
  Speaker 1: is a whole bunch about cost to benefit. And we
• 51:48
  Speaker 1: include all kinds of things like recovery tools and supplements.
• 51:53
  Speaker 1: By the way, the reason I mention recovery tools and supplements, weirdly,
• 51:58
  Speaker 1: you'll probably as a, personal trainer, or a strength coach
• 52:02
  Speaker 1: have more questions about supplements than you'll ever have about
• 52:06
  Speaker 1: front squats. So when I talk about cost-to-benefit ratios and
• 52:11
  Speaker 1: the thinking, I literally have a sauna right here, folks.
• 52:16
  Speaker 1: That wall is a sauna. And it's built in, and
• 52:19
  Speaker 1: I got the house. So for me, the cost-to-benefit of
• 52:23
  Speaker 1: sauna is, well, it's right there.
• 52:25
  Speaker 2: It's free. Real easy to even get to. I don't
• 52:27
  Speaker 2: have to drive to it.
• 52:29
  Speaker 1: But I have a lot of equipment in my home
• 52:31
  Speaker 1: and stuff that I've bought and used that the cost
• 52:35
  Speaker 1: of benefits just don't work. They're just pieces of junk.
• 52:41
  Speaker 1: At the workshops, I like to get a dowel or
• 52:44
  Speaker 1: a PVC pipe and the thin kind, the kind you
• 52:48
  Speaker 1: use to teach Olympic lifting.
• 52:49
  Speaker 2: And we take those and we do, you know, hardcore
• 52:55
  Speaker 2: foam rolling. You pull and tug and pull and tug.
• 52:58
  Speaker 2: We also do.
• 52:59
  Speaker 1: self-massage on the feet and hands, and then we test
• 53:02
  Speaker 1: it with our event series. Self-massage and then testing it
• 53:07
  Speaker 1: with the vent is a lot, it's pretty cheap, you know, versus,
• 53:12
  Speaker 1: you know, some machine that magically does whatever to your body.
• 53:20
  Speaker 1: We need to spend time thinking about cost to benefit
• 53:22
  Speaker 1: ratio before we invest in a bunch of supplements in
• 53:26
  Speaker 1: a bunch, Okay, the supplements that I think work. Okay,
• 53:29
  Speaker 1: I think collagen for the skin works. I'll get all
• 53:32
  Speaker 1: this from Nick over at Physionomics. Creatine seems to work
• 53:38
  Speaker 1: for a lot of things for me. It helps with
• 53:40
  Speaker 1: my concussions. Sugar-free, orange flavor, Metamucil, I think is probably
• 53:44
  Speaker 1: the best supplement you can buy. So I start my
• 53:48
  Speaker 1: day with collagen. Oh, the greatest supplement is caffeine. The
• 53:53
  Speaker 1: greatest supplement there is.
• 53:55
  Speaker 2: And I.
• 53:56
  Speaker 1: And I get it in a handy little container that
• 53:58
  Speaker 1: has a handle on it. I call it a cup
• 54:00
  Speaker 1: of coffee. And it's full of polyphenols. It's got soluble
• 54:07
  Speaker 1: fiber in it. And it's got that magical device called caffeine.
• 54:10
  Speaker 2: I love it.
• 54:12
  Speaker 1: My first cup of coffee in the day has caffeine
• 54:14
  Speaker 1: with collagen. Then I drink 200, 300 more cups. And
• 54:18
  Speaker 1: then I have a Metamucil and creatine drink. And that's
• 54:23
  Speaker 1: what I have. then that's all I have until after
• 54:28
  Speaker 1: all my work's done, after my workout is done, after
• 54:31
  Speaker 1: my walk is done, then I eat that breakfast I
• 54:35
  Speaker 1: mentioned so often, the 400-calorie, 60-gram protein meal. The reason
• 54:43
  Speaker 1: I do that is because I've thought this through over
• 54:46
  Speaker 1: a long bit of time. But then, George, the follow-up
• 54:50
  Speaker 1: to this is this. I've been doing what I just said.
• 54:55
  Speaker 1: The coffee, the Metamucil, the work, the lift, the walk,
• 55:03
  Speaker 1: the brunch. After all that's done, so usually I'm fasting
• 55:06
  Speaker 1: 16-ish hours. Usually more 17 and 18 recently. I've been
• 55:12
  Speaker 1: doing that so long that people are amazed how much
• 55:16
  Speaker 1: better I look. Like Tom Plummer said about me as
• 55:23
  Speaker 1: a coach, I'm an overnight succession. I'm an overnight success.
• 55:28
  Speaker 1: It just took me 50 years to get there. It's
• 55:34
  Speaker 1: little and often over the long haul, like Coach Mond said.
• 55:38
  Speaker 1: It's nothing fancy, folks. It is, you got to do
• 55:42
  Speaker 1: the work and then keep coming back to it. And
• 55:46
  Speaker 1: if something new and bright and shiny shows up, like
• 55:49
  Speaker 1: a big kid, you're going to fold your arms. You're
• 55:51
  Speaker 1: going to look at the cost of benefit relationship and say, yeah,
• 55:54
  Speaker 1: that's pretty good. I mean, I'm good friends with Brett Contreras,
• 55:58
  Speaker 1: but I thought the hip thrust was inane until he
• 56:01
  Speaker 1: showed me how to do it correctly. And I walked
• 56:03
  Speaker 1: away saying, I'm changing my entire matrix of exercises and
• 56:08
  Speaker 1: sliding this in. I felt the same way about, well,
• 56:14
  Speaker 1: the suitcase carry. It's just, you meet these exercises that
• 56:21
  Speaker 1: you go, that's so simple. You do it and then
• 56:24
  Speaker 1: you walk away. May 21st, 1988, I was with one
• 56:29
  Speaker 1: of our former shot putters at Utah State, and he
• 56:32
  Speaker 1: talked about the importance of the overhead squat. And I thought,
• 56:36
  Speaker 1: I'm an Olympic lifter. So I went home and started
• 56:38
  Speaker 1: working out with just the overhead squat and realized that
• 56:42
  Speaker 1: I had been missing one of the most important tools
• 56:44
  Speaker 1: a thrower can do. So there's two sides to this, George. First,
• 56:51
  Speaker 1: you need to do, do, do, do, do, do, do.
• 56:54
  Speaker 1: Or as they say in How I Met Your Mother, doo-doo, ha-ha.
• 56:57
  Speaker 1: But you also have to think about things. You have
• 56:59
  Speaker 1: to have a system for doing it. My entire Art
• 57:02
  Speaker 1: of Coaching workshop builds up to this system of thinking
• 57:06
  Speaker 1: about the new and shiny. Because as I'm saying this
• 57:10
  Speaker 1: right now, I'm going to shut this podcast down. I'm
• 57:14
  Speaker 1: going to breathe out. I'm going to go look for
• 57:16
  Speaker 1: something entertaining on the internet. And something new, shiny, and bright.
• 57:20
  Speaker 2: Is going to be there.
• 57:22
  Speaker 1: That's the new rage. If I say four by four,
• 57:26
  Speaker 1: some of my audience think about off-roading. Some of my
• 57:30
  Speaker 1: audience will think about cardiovascular training. And some of my
• 57:33
  Speaker 1: audience are going to think about one-hand curl and press exercises.
• 57:38
  Speaker 1: There's something new and shiny every time I turn around.
• 57:42
  Speaker 1: And sometimes we know things work because they just work.
• 57:48
  Speaker 1: Hip thrust, goblet squat, suitcase care. And sometimes we know
• 57:52
  Speaker 1: things work because they've been around for hundreds of years
• 57:54
  Speaker 1: and they'll continue to be around hundreds of years from now. George,
• 57:58
  Speaker 1: I hope that helped some. Try your best to remember
• 58:09
  Speaker 1: to think nudge when it comes to improvement. Try your
• 58:12
  Speaker 1: best to think seamless when it comes to training. And
• 58:15
  Speaker 1: then try your best to think, to do, and when
• 58:19
  Speaker 1: something new comes along, think And if it's.
• 58:21
  Speaker 2: Good, do. I think, therefore, I am. I should write
• 58:28
  Speaker 2: that down. Hey, thanks, George.
• 58:30
  Speaker 1: Great question, and I hope I answered it fully. Well, folks,
• 58:33
  Speaker 1: that's the end of another podcast. As a reminder, if
• 58:35
  Speaker 1: you have a question, please send them to the podcast
• 58:38
  Speaker 1: at this address, podcast at danjohnuniversity.com. Each and every week,
• 58:45
  Speaker 1: I sit down and answer your questions, and it's an honor.
• 58:48
  Speaker 1: And until next time, let's all keep on lifting learning.