Latest / The Dan John Podcast / EP 361 - “Grease the Groove”, ABF, Combining Strength Training w Sports, Diet Tips & More

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EP 361 - “Grease the Groove”, ABF, Combining Strength Training w Sports, Diet Tips & More · The Dan John Podcast

0:12
Speaker 1: Hello, and welcome back everybody to the Dan John University
0:15
Speaker 1: dot com podcast.
0:17
Speaker 2: I'm Dan John.
0:18
Speaker 1: This is episode three hundred and sixty one. Who can
0:20
Speaker 1: believe that listen Each and every week I sit down
0:23
Speaker 1: here and I answer questions. If you have a question,
0:26
Speaker 1: please send them to the podcast at this address podcast
0:31
Speaker 1: at Dan John University dot com and usually you can
0:35
Speaker 1: read it right there on the bottom of the screen.
0:37
Speaker 2: And it's nice.
0:38
Speaker 1: I haven't had a question about where is the address
0:41
Speaker 1: in a long time, so obviously the good listeners are
0:45
Speaker 1: listening better today. We have not a lot of questions,
0:49
Speaker 1: but I think they're good questions. All right, let's begin.
0:51
Speaker 1: Our first question is from Randall, and I got to
0:54
Speaker 1: tell you before I even get started. Thank you, Randal.
0:56
Speaker 1: But you know it's a tough question for me, and
0:59
Speaker 1: I thought about it for a while. Randall says this.
1:03
Speaker 1: My question is this, if you were starting over today
1:07
Speaker 1: with very little knowledge and experience and fitness, nutrition, strength
1:11
Speaker 1: and conditioning and related topics, where would you start your
1:14
Speaker 1: education and how would you progress it? What certifications would
1:19
Speaker 1: you pursue, and what providers do you feel offer the
1:22
Speaker 1: best quality of content? For additional context, I have a
1:26
Speaker 1: bachelor's degree, and I'm not interested in going back to college. Yeah,
1:29
Speaker 1: I understand that I have an interest in body weight
1:32
Speaker 1: and kettlebell workouts. Now that's so already by the question,
1:35
Speaker 1: you've changed things.
1:36
Speaker 2: A little bit. But we're in answer the question.
1:38
Speaker 1: I've been reading, watching and following strong stuff you Pat Flynn, Alex's,
1:45
Speaker 1: Alex Salkin, Jeff Newpert, and Tim Anderson. I've been considering
1:50
Speaker 1: a CPT certification, but I don't know which one to
1:53
Speaker 1: go to along with another kettlebellt certification of another company,
2:00
Speaker 1: original strength in a National Organization certification. But I recognize
2:06
Speaker 1: I'm approaching this from a position of ignorance, so I'm
2:10
Speaker 1: going to answer the question without your particular interest.
2:13
Speaker 2: I mean, the.
2:13
Speaker 1: Body weight and the kettle bell stuff is great, but
2:17
Speaker 1: I actually think, and boy, I think this might upset
2:21
Speaker 1: people starting just with kettlebells. Watching people have done that,
2:25
Speaker 1: in my experience, hasn't always been the best fit. You know,
2:31
Speaker 1: I've heard people who only lifted with kettlebells, you know,
2:35
Speaker 1: make some when they decide to slide over to barbells,
2:38
Speaker 1: brag about some numbers that aren't very good. Frankly, I
2:42
Speaker 1: would still I would begin with the bar bell. Okay,
2:46
Speaker 1: this is a perfect situation, little Danny John. It's nineteen
2:49
Speaker 1: sixty five. His brother's brother just came home from Vietnam.
2:54
Speaker 1: Another brother about to leave. They went to Sears and
2:58
Speaker 1: they bought this the se Ted Williams Serious Barbelle, and
3:02
Speaker 1: they came home with this booklet, the Ted Williams Barbelle
3:06
Speaker 1: and Dumbbells Exercise Courses and Routines. I got to tell you, folks,
3:11
Speaker 1: I'm gonna come back to this a couple of times today.
3:16
Speaker 1: The bar bells on the ground, you pick it up
3:19
Speaker 1: over your head, like that commercial a couple of years ago,
3:21
Speaker 1: which I still think was pretty good. You know, I
3:24
Speaker 1: was thumbing through a couple of my books here, and
3:26
Speaker 1: you know the program. This program you begin with the clean,
3:31
Speaker 1: the clean, and press the curl, basically Bosco's workouts. I
3:37
Speaker 1: pulled that out for another question today. Already the Harry
3:40
Speaker 1: Pascal Bosco books, The Boy seems like the programs are
3:43
Speaker 1: all the same. You come back to more militaries, You shrug,
3:48
Speaker 1: You do a lateral rays of sorts, which seems odd
3:51
Speaker 1: when it sit ups leg raises a variation of the
3:57
Speaker 1: snatch pullovers behind that price bench press, and then rose
4:04
Speaker 1: and deadlifts, and then a squat variation of the one
4:06
Speaker 1: we used to do when I was growing up, squatting
4:09
Speaker 1: on your toes, not on your heels. Yeah, I tell
4:11
Speaker 1: you there's still nothing wrong with that. So the barbells
4:15
Speaker 1: on the ground. If I could do it all over again.
4:18
Speaker 1: Let me tell you then what I want you to do,
4:22
Speaker 1: and all you listen, all my gentle listeners, I want
4:24
Speaker 1: you to remember this. I want you to start from
4:26
Speaker 1: the most fundamental thing. I wrote that free book from
4:29
Speaker 1: the ground up, and I still think it's good. It's
4:32
Speaker 1: over for free on Dan John University. What I would
4:34
Speaker 1: not do would be the following. I would not listen.
4:37
Speaker 1: No offense to my brothers and sisters and bodybuilding, but
4:41
Speaker 1: I would not have ever listened to a bodybuilding magazine
4:45
Speaker 1: or a bodybuilding book.
4:47
Speaker 2: And I have a bunch.
4:49
Speaker 1: It's interesting when you read a body building book, especially
4:53
Speaker 1: when someone's been retired for a while. They always put
4:55
Speaker 1: their hand over the heart and swear they never did drugs,
4:59
Speaker 1: and it's like, well, yeah right. Or they make these
5:03
Speaker 1: etheric sometimes we'll bring religion up. I used to do this,
5:06
Speaker 1: but now that I found my Lord and Savior. I
5:09
Speaker 1: don't do drugs anymore, but still you did drugs, which
5:13
Speaker 1: will change your impact. I would avoid the bodybuilding information.
5:20
Speaker 1: I think where we're at in this day and age
5:23
Speaker 1: now that you don't need to listen to the nineteen seventies, eighties,
5:28
Speaker 1: and even now bodybuilders. Most people don't want that look,
5:35
Speaker 1: you know, and some of the drugs they take, like
5:37
Speaker 1: the growth hormones and a few others, not only do
5:40
Speaker 1: a lot of damage, you know, into your internal organs,
5:42
Speaker 1: but it also does some weird things where your enjoyed.
5:45
Speaker 1: So every time I read Okay the joke in the
5:50
Speaker 1: industry's muscle and fiction magazine, I'd always fall in love
5:54
Speaker 1: with the articles. Then I had a conversation with a
5:55
Speaker 1: friend of mine who used to write for that magazine
5:58
Speaker 1: and said, yeah, we made that stuff up.
6:01
Speaker 2: Oh oh, that's interesting.
6:03
Speaker 1: So the workouts these poor little you know, like at
6:05
Speaker 1: utest date, the frat boys and gym's all around the world,
6:08
Speaker 1: they're doing these workouts to look and they're just literally
6:11
Speaker 1: just made up workouts. In fact, very often a lot
6:15
Speaker 1: of the stuff I suggest is just made up too,
6:17
Speaker 1: because you know, sometimes trying to hone in to a question.
6:21
Speaker 1: You have to sit back and go try this. And
6:23
Speaker 1: if I say try this, it's a made up workout.
6:25
Speaker 1: But I don't put the impromoter on it. I don't
6:28
Speaker 1: put the hand of God on it. Okay, So nobody
6:32
Speaker 1: building books, no bodybuilding magazines, Randall one of the I
6:39
Speaker 1: think you need the lift weights before you coach lifting
6:42
Speaker 1: weights or do this again. I think I've complained enough.
6:47
Speaker 1: About four years ago, maybe it was three, when I
6:50
Speaker 1: went to this national convention for strength coaches and in
6:55
Speaker 1: the car one of the other speakers said that they
6:59
Speaker 1: don't teach the olymps and I said, okay, why and
7:03
Speaker 1: she said famously, I don't know how to do them. Well,
7:06
Speaker 1: well that's that's interesting. You know. It would be like
7:09
Speaker 1: being a literature professor and going, you know, I don't
7:11
Speaker 1: teach poetry because you know, I don't really know much
7:14
Speaker 1: about it. Well, it's your it's in your job title.
7:18
Speaker 1: I would also compete, okay, I would compete at least
7:23
Speaker 1: one Olympic lifting meat because, like my friend coach Steve
7:27
Speaker 1: Oh told me years ago, he went to an olympiclifting meet.
7:30
Speaker 1: Weird thing too got He was sitting next to Tommy
7:32
Speaker 1: Kono during the whole meet one of my heroes and
7:35
Speaker 1: just chatting. But that was just kind of funny how
7:38
Speaker 1: that happens in this world. Go to weightlifting meet. You'll
7:42
Speaker 1: learn more at one weightlifting meet, and i'd even include
7:45
Speaker 1: powerlifting meet. Then you'll ever learn from magazines and books,
7:51
Speaker 1: You'll just will. The next not is get yourself not
7:55
Speaker 1: So don't read bodybuilding books, bodybuilding magazines too. Do not
8:00
Speaker 1: listen to influencers and hackers, I think, and this hacking
8:05
Speaker 1: has been around probably since the birth of the internet.
8:08
Speaker 1: You know this idea that if you sprinkle cinnamon in
8:10
Speaker 1: your coffee, it's gonna do this magic thing. And you know,
8:13
Speaker 1: cinnamon's great. I use cinnamon a lot. Well, I was
8:16
Speaker 1: just in crete and cinnamon is a lot of foods.
8:19
Speaker 1: Cinnamon is a great spice and it's got some real
8:23
Speaker 1: good values. But if you think the difference between winning
8:26
Speaker 1: the gold medal and winning the silver medal in the
8:28
Speaker 1: one hundred meters at the Olympics is cinnamon, there's a
8:32
Speaker 1: whole other set of things you need to figure out.
8:36
Speaker 1: So number two, I would really avoid hacking things. You know,
8:41
Speaker 1: I have a I mean I've had I bought some
8:43
Speaker 1: books on hacking. Obviously when it first became popular. I
8:48
Speaker 1: actually had interviews with some of the most famous biohackers
8:51
Speaker 1: in the world. You would know their names, And the
8:54
Speaker 1: number one thing I came away with was like, you're
8:57
Speaker 1: spending all this time and energy and thought and the
9:02
Speaker 1: eye test doesn't sell. So Number one, avoid bodybuilding magazines
9:06
Speaker 1: of bodybuilding books Little Danny John in nineteen seventy and
9:10
Speaker 1: seventy one. Number two, avoid any hacking. Remember the shortcut
9:17
Speaker 1: is always the long route. It's always faster to do
9:21
Speaker 1: things right, you know, get your sleep, get your nutrition
9:24
Speaker 1: dialed in, all that kind of stuff, and there's nothing
9:26
Speaker 1: new under the sun here. Number Three, I'd be very
9:29
Speaker 1: awary of social influencers or anybody who's selling a product.
9:35
Speaker 1: You know, I got great respect for a number of
9:37
Speaker 1: people who actually now are selling supplements and products. What's
9:41
Speaker 1: interesting is very I can also find you know things
9:44
Speaker 1: on it's called the wayback machine. We can type in
9:47
Speaker 1: some of the you know, old websites where they argued
9:50
Speaker 1: exactly against what they're recommending today. Do I use supplements, Yeah,
9:54
Speaker 1: I mean it's I'm very candid about what I use.
9:58
Speaker 1: I use hiberning, and I mean using hybernate for a
10:01
Speaker 1: long time. I usually say, well, I usually have a
10:03
Speaker 1: key out of it, but I don't. And yes, I
10:08
Speaker 1: take collagen and I take creating. I don't always take creating,
10:13
Speaker 1: but I take collagen every day, and I take creating,
10:16
Speaker 1: and I get them from a supplement company called Costco,
10:20
Speaker 1: which it was interesting the late Great Dick Mantmere, he
10:24
Speaker 1: was probably ninety three years old, and he said, they
10:27
Speaker 1: got this kind called organ. I think it's the best
10:30
Speaker 1: I've ever used. I was like, it's pretty cool when
10:32
Speaker 1: a ninety three year old coach is still telling you
10:34
Speaker 1: what supplements to take.
10:37
Speaker 2: I take hybernate, I take collagen, I take creating.
10:41
Speaker 1: Physiotics talks about the value of collagen if your skin health.
10:45
Speaker 1: The skin is the largest organ of your body. And
10:49
Speaker 1: at my age, I think it's why to start to
10:51
Speaker 1: supplement and some of those things. Okay, so those are
10:54
Speaker 1: the biggest knots. I mean there's some others too. If
10:57
Speaker 1: there was a fourth or maybe underlying all of this,
11:02
Speaker 1: Stay out of cults as much as you can in
11:04
Speaker 1: the fitness industry. I mean, of course, you know, I
11:07
Speaker 1: was an instructor professor of religious studies for gosh about twenty.
11:12
Speaker 2: Years, oh maybe a little bit longer.
11:15
Speaker 1: And you know it was interesting because, you know, discussing
11:19
Speaker 1: cults was always because the word cult and religious studies
11:21
Speaker 1: has a little bit different meaning the word cult the
11:24
Speaker 1: way we use it. But you know, I've seen people
11:27
Speaker 1: lose friendships over the kettlebell swing over whether five sets
11:32
Speaker 1: of five is better than three sets of five. Avoid cults,
11:35
Speaker 1: and all you got to do to find a cult
11:37
Speaker 1: that's pretty easy. Just go to just go to any
11:40
Speaker 1: forum that's run by you know, the cult, and if
11:46
Speaker 1: you say certain things wrong. My favorite thing on this
11:49
Speaker 1: how you know you're on a cult is no matter
11:51
Speaker 1: what question you ask that someone responds with, just follow
11:55
Speaker 1: the program. Just follow the program. I followed the program.
11:58
Speaker 1: I've done it for two years. I've stopped, you know, improving.
12:00
Speaker 1: Follow the program.
12:02
Speaker 2: Well, avoid cults.
12:06
Speaker 1: So to do so? First off, I always say, in
12:10
Speaker 1: a general sense, get yourself some background in nutrition, because
12:14
Speaker 1: one of the most common questions you're going to get
12:17
Speaker 1: is nutrition questions. I'm a fan of John Burarti's Precision Nutrition.
12:22
Speaker 1: You could certainly take a course at a junior college.
12:25
Speaker 1: I think there'd be great value in that. I am
12:27
Speaker 1: a I took a course in junior college in nutrition,
12:31
Speaker 1: and I got to tell you, when you look at
12:34
Speaker 1: when you study, have to study for a test in
12:36
Speaker 1: a nutrition class, you begin to find out that a
12:39
Speaker 1: lot of the things you learn, they're pretty simple, pretty basic,
12:43
Speaker 1: and there is no magic formulas for a.
12:45
Speaker 2: Lot of stuff.
12:48
Speaker 1: The next thing I would do is, at some level
12:51
Speaker 1: you have to figure out how to coach and teach recovery.
12:55
Speaker 1: You mentioned original strength. I think that's very good. Bill
12:58
Speaker 1: Gifford just came out. Bill Giffert, he wrote one of
13:01
Speaker 1: my favorite books, Spring Chicken. He just wrote a new
13:04
Speaker 1: book on the use of saunas. And I've got a
13:07
Speaker 1: sauna right here next to me, and I've used it.
13:11
Speaker 2: Three days in a row today, and that's pretty good
13:13
Speaker 2: for me.
13:15
Speaker 1: Using recovery tools, some are more expensive and harder to use.
13:20
Speaker 1: Full body massages might be out of your budget range,
13:24
Speaker 1: but if you can work in hot showers and cold showers,
13:27
Speaker 1: that might be a little bit cheaper for you. I've
13:29
Speaker 1: also used the garden hose as a recovery device. In
13:34
Speaker 1: my old backyard over on Bristol, I hooked up an
13:37
Speaker 1: outdoor shower, a pool shower. They're available all over the internet,
13:42
Speaker 1: and I hooked up the garden hose, and in the
13:44
Speaker 1: summers I used to always shower in the mornings in
13:49
Speaker 1: my outdoor shower with ice cold water.
13:52
Speaker 2: I had a hole.
13:53
Speaker 1: I had a little place in my backyard that no
13:55
Speaker 1: one can see me. And it was wonderful and very
13:59
Speaker 1: expense of electrolytes are wonderful. Someone recently told me, just
14:06
Speaker 1: you see salt stops, you know, just it's they'll have
14:09
Speaker 1: all the electrolytes you need. Nine. That's pretty simple. And
14:12
Speaker 1: then finally it comes to this next step, which is
14:16
Speaker 1: sliding from the barbell world into your world of.
14:21
Speaker 2: Cuttlebell workouts.
14:22
Speaker 1: Now, the other thing i'd recommend if you're going to
14:25
Speaker 1: use just body weight, I think if you can go
14:28
Speaker 1: into your town and your village, your city and find
14:31
Speaker 1: a place that teaches either calistet pardon me, gymnastics, or
14:36
Speaker 1: like we have here in major cities. We have one
14:38
Speaker 1: at Salt Lake now they teach circus performance. And I
14:42
Speaker 1: got to tell you, I would say two or three
14:45
Speaker 1: months of studying circus stuff would be marvelous for you
14:49
Speaker 1: long term because the amount of tention you need is studying.
14:53
Speaker 1: One of our good friends of our Jim Benn. He
14:56
Speaker 1: performs for a very famous organization down in Las Vegas
15:00
Speaker 1: where he has to pick women up over his head.
15:02
Speaker 1: He has to throw them, he has to catch them,
15:04
Speaker 1: he has to he wears body paint and all this
15:07
Speaker 1: other stuff. It's pretty cool. But his knowledge now has
15:12
Speaker 1: just gone through the roof. And then of course there's
15:15
Speaker 1: kettlebell certifications. That would be the next thing i'd look at.
15:19
Speaker 1: It might be a good idea to be certified as
15:21
Speaker 1: an as an Olympic lifting coach. I would really depend
15:26
Speaker 1: on who teaches it. Of course, I'm a big fan
15:29
Speaker 1: of Jim Schmidtz. He was my coach at the Sports Palace.
15:32
Speaker 2: I thought he did.
15:33
Speaker 1: I think he does a marvelous job and he's got
15:35
Speaker 1: the experience. But he's also a very reasonable coach, and
15:39
Speaker 1: that's not always true. But I wouldn't go through a
15:42
Speaker 1: local you know, you know, you know, my gym Olympic
15:47
Speaker 1: lifting certification. I would get the national one for because
15:54
Speaker 1: I just think it's going to be a more rounded approach.
15:59
Speaker 1: And then finally you talked about kettlebell certifications. Of course,
16:04
Speaker 1: I'm a big fan of the RKC. Marco runs it
16:07
Speaker 1: now and they've changed a few things, but at least
16:11
Speaker 1: the hard style one. When you learn the swing, goblet
16:13
Speaker 1: squat and turkish get up and now loaded carries as
16:16
Speaker 1: part of it too. I tell you, folks, now, if
16:22
Speaker 1: you were to learn and assert the turkish get up,
16:24
Speaker 1: the goblet squat, and the swing and the loaded carries,
16:28
Speaker 1: and then have someone work with you on that clean
16:30
Speaker 1: and clean and press with kettlebells, you would be in
16:34
Speaker 1: a pretty good place knowing the bulk of what you
16:37
Speaker 1: need to do in the kettlebell world. So little Danny
16:40
Speaker 1: John things I would tell him to do. I would
16:43
Speaker 1: still have him read sorry it's up there, but Strength
16:46
Speaker 1: and Health magazines. That was the smartest thing I ever did.
16:49
Speaker 1: I would still if I could go back in time
16:52
Speaker 1: or I share it told us. If I could turn
16:54
Speaker 1: back time, I would stick with what Dave Davis said
16:58
Speaker 1: in nineteen seventy four, the power the Olympic lifts.
17:01
Speaker 2: And the loaded carries. He didn't say that about I'm
17:03
Speaker 2: adding it.
17:04
Speaker 1: I would probably spend more time talking with people in
17:08
Speaker 1: the know about the gymnastics world. You know, how to
17:12
Speaker 1: have that weird moving tension strength that they have. I
17:17
Speaker 1: think there's great value in that, and then the other
17:20
Speaker 1: thing that I think a lot of people miss. I
17:22
Speaker 1: think you should play sports. Okay, one of the hardest
17:26
Speaker 1: things for me when I'm at workshops, a hand will
17:28
Speaker 1: go up and someone will ask a question, and you
17:31
Speaker 1: can tell that the person answering the question has never
17:34
Speaker 1: played that sport. I'm certainly no expert in everything, but
17:42
Speaker 1: I lean in when I hear the best in bride
17:44
Speaker 1: to speak. You know, I was able to be at
17:47
Speaker 1: the last Charlie Franc's workshop before he passed away, and
17:50
Speaker 1: his insights on recovery completely changed the way I look
17:53
Speaker 1: at things. I've listened to some of the best people
17:56
Speaker 1: in the nutrition world speak and they make it so
17:59
Speaker 1: some it almost brings.
18:01
Speaker 2: Tears to my eyes. I hope I helped.
18:06
Speaker 1: Uh, it's a it's a it's a good question. It's
18:14
Speaker 1: a very good question. You do ask one thing I'm
18:18
Speaker 1: not sure about. You asked me if you really want
18:20
Speaker 1: to move ahead? What certifications? I know how tough it
18:24
Speaker 1: is to get another another degree, But to be honest
18:27
Speaker 1: with you, the thing I don't like about most SERTs
18:30
Speaker 1: is they ask you every couple of years to recertify,
18:34
Speaker 1: and that is just.
18:34
Speaker 2: Something I just don't believe it.
18:37
Speaker 1: I know when you get a you know, I got
18:40
Speaker 1: a master's degree from the Utah State University and also
18:44
Speaker 1: got one from Loyola. They've never called me up and
18:48
Speaker 1: said you need to recertify your master's degrees. If a
18:51
Speaker 1: program's good enough and you leave with the toolkit of
18:57
Speaker 1: constant and never ending improvement, you'll stay up. You won't
19:01
Speaker 1: need to prove that you stayed up. So that was
19:03
Speaker 1: my idea. The last thought I had is I know
19:06
Speaker 1: how tough it is. I went back to school as
19:08
Speaker 1: an adult that was tough with kids and got another degree.
19:14
Speaker 1: And reading reading a book at ten o'clock at night
19:19
Speaker 1: after you finally got your kids to sleep is a
19:21
Speaker 1: lot harder than sitting around a dorm, you know, with
19:25
Speaker 1: led Zeppelin in the background and reading a book.
19:28
Speaker 2: I hope that helped. I don't know. Thank you. We
19:32
Speaker 2: have a question from Seth.
19:34
Speaker 1: I had a quick ABC two point zero question that
19:38
Speaker 1: I didn't see asked yet in the comments of your
19:41
Speaker 1: single Kettlebell ABC video. Okay, so single kettlebell ABC video
19:46
Speaker 1: question with doing one round of the single Kettlebell ABC
19:51
Speaker 1: work in a grease the groove fashion. In other words,
19:55
Speaker 1: every hour of the day, or every time you walk
19:57
Speaker 1: by your kettlebell, knock out one round to the single
20:00
Speaker 1: arm ABC. The reason I ask is in episode three
20:04
Speaker 1: point fifty three of the podcast, you list exercises that
20:08
Speaker 1: work well with Grease the Groove to the exercise of
20:11
Speaker 1: the goblets go out and the cleaning press. By that logic,
20:14
Speaker 1: what do you think of the benefits of the ABC
20:16
Speaker 1: two point zero Grease the Groove. Well, you know, folks,
20:21
Speaker 1: I'm a fan of Grease the Groove. It's the idea
20:24
Speaker 1: that you know. I was just thinking of this the
20:26
Speaker 1: other day. Can I share this story? Yes, I will.
20:29
Speaker 1: My dad Big al John Albert John a blessed memory.
20:34
Speaker 1: We put a pull up bar between our entryway and
20:37
Speaker 1: our kitchen growing up.
20:40
Speaker 2: That's the kind of family where we had.
20:42
Speaker 1: We had barbells, we had exercise equipment, and we had
20:44
Speaker 1: a pull up bar and my dad used to do
20:47
Speaker 1: pull ups every time he passed out of the bar,
20:50
Speaker 1: and he built himself up so he could do. Now this,
20:53
Speaker 1: I'm just showing you how he held the barbell. Folks,
20:56
Speaker 1: don't take this person. He could do middle finger only
21:00
Speaker 1: pull ups. That's pretty impressive. That's Grease the groove. You
21:05
Speaker 1: just come in and randomly do a specific exercise. When
21:11
Speaker 1: you move to more than one exercise on grease the Groove,
21:15
Speaker 1: I don't know how well it works. Now Phil Maffewtone
21:18
Speaker 1: has a book Oh here it is Get Strong.
21:21
Speaker 2: Okay, that's great.
21:24
Speaker 1: And he has this He has an idea of alternating
21:27
Speaker 1: some of the moves. I liked the book a lot,
21:29
Speaker 1: by the way, because and you know he's got he
21:31
Speaker 1: uses a grease the groove to teach the Romanian deadlift.
21:34
Speaker 1: You know, every hour on the hour you do Romainian deadlifts.
21:38
Speaker 1: It's just a real fun book. Includes he also has
21:42
Speaker 1: the overhead scar He also has the overhead squat as
21:45
Speaker 1: an example. But if you know, if you're not a
21:48
Speaker 1: very good you have a squat issue, over at squad issue,
21:51
Speaker 1: and you squatted every hour on the hour for a
21:53
Speaker 1: set of eight throughout a day for a couple of days,
21:56
Speaker 1: you'd fix the problem. Do complex's work with grease the groove.
22:02
Speaker 1: So I don't know how many of you ever tried this,
22:04
Speaker 1: So I don't know. I just don't think it'd be
22:07
Speaker 1: enough load. But it's not a bad idea. You're not
22:12
Speaker 1: going to get any metabolic hit from it. You go
22:15
Speaker 1: for a few seconds, but that'll be done. I don't
22:20
Speaker 1: know how to answer this question. Because I don't know
22:23
Speaker 1: how to answer this question. One of the things I'd
22:25
Speaker 1: like you to think about, Seth, is doing it and
22:28
Speaker 1: let me know the issues with it, and if you
22:31
Speaker 1: can follow up this question maybe in a few weeks.
22:37
Speaker 2: I'd give it about six weeks and just let me
22:39
Speaker 2: know how it went. I don't know what.
22:43
Speaker 1: Kind of pants you wear, but if you can do
22:47
Speaker 1: a clean, a squad and a clean and squat on
22:51
Speaker 1: the other side every hour on the hour, I wouldn't
22:55
Speaker 1: wear a really expensive suit because you know you might
22:58
Speaker 1: blow out the back of the back end.
23:00
Speaker 2: But I like the idea.
23:02
Speaker 1: I just okay, in full candid honesty, I have no idea.
23:08
Speaker 1: It's not really what the rules are though, I'm more
23:13
Speaker 1: than happy to break rules.
23:14
Speaker 2: So it's interesting.
23:16
Speaker 1: Well, Seth, let me know and if it really works, well,
23:21
Speaker 1: then I'll invent it. Okay, thanks a lot, everybody. That
23:24
Speaker 1: was a good question. Okay, this question is fun, Clayton,
23:31
Speaker 1: and it brings us back. Brings us back to the
23:33
Speaker 1: first question of today's podcast. Clayton says, I've been a
23:37
Speaker 1: casual kettlebell lifter for the fast past five years or so.
23:41
Speaker 2: Thanks for your inspiration. You're welcome.
23:44
Speaker 1: I've never had the pleasure of training someone else, but
23:46
Speaker 1: my son has been making sounds like he wants to
23:49
Speaker 1: do some lifting, so I want to support that in
23:51
Speaker 1: the best way I can. He's on the husky side,
23:54
Speaker 1: he's the oldest in his class and is a big boy.
23:57
Speaker 1: That confluence of fact has tripped to self consciousness at school. Sure,
24:03
Speaker 1: so we're going to try to turn that around and
24:05
Speaker 1: build some confidence, maybe do some recomposition this summer. He's ten,
24:09
Speaker 1: about one hundred pounds and five foot yeah, okay, body weight, stability,
24:17
Speaker 1: mobility is what makes the most sense to me. Squats,
24:20
Speaker 1: push up, bridges, et cetera. I agree one hundred percent,
24:23
Speaker 1: But I think he's attracted the confidence boosts of lifting things.
24:26
Speaker 1: If that's what lights a fire, are great, provided we
24:29
Speaker 1: can put him on the path the understanding basic concepts
24:31
Speaker 1: that mitigate injury risk. We have a fifteen forty pound kettlebelt,
24:38
Speaker 1: pair of eight twenty thirty pound dumbbells, some bands, and
24:42
Speaker 1: a bench. I think some low risk movements like single
24:45
Speaker 1: arm bent rows, Okay, vertical press curls would be good
24:48
Speaker 1: confidence boosters. Any guidance or direction to material would be
24:52
Speaker 1: greatly appreciated, as my personal wisdom built up from lifting
24:56
Speaker 1: my mid forties may not be that applicable. Well, wouldn't
25:00
Speaker 1: it be great if Dan John had for you over
25:03
Speaker 1: on Amazon a book literally designed for this.
25:08
Speaker 2: Folks. I could not have asked Clayton for a better question.
25:12
Speaker 1: It's training the youth athlete and he's ten years old.
25:15
Speaker 1: You say, so what I can do there is? There's
25:18
Speaker 1: the movement matrix. There's a little letter to me when
25:23
Speaker 1: I was fourteen about so let's go to age ten
25:26
Speaker 1: and what I recommend? Okay, that's an appendix one. By
25:31
Speaker 1: the way, this book is kind of fun. I do
25:34
Speaker 1: it in several ways. I put it together so a
25:38
Speaker 1: youth coach could lecture from it. A youth coach could
25:41
Speaker 1: talk to a parent group about youth coach being eight
25:44
Speaker 1: to about seventeen, eighteen years of age. So I wrote
25:47
Speaker 1: it in a way so that's very easy to adapt
25:50
Speaker 1: for everybody.
25:51
Speaker 2: Like It's got a really.
25:52
Speaker 1: Good section on level change is probably the best I've written.
25:57
Speaker 1: It talks about nutrition, talks about early development. So let
26:01
Speaker 1: me give you the first, Okay, so okay, yeah, So
26:05
Speaker 1: this part here is a parent's guide to youth strengths training.
26:08
Speaker 1: And here's the question. The parent says you, what should
26:13
Speaker 1: my child be doing now age eight to eleven? There's
26:16
Speaker 1: percent as at this age your child does not need
26:19
Speaker 1: a complicated program. They need to move, play and explore
26:23
Speaker 1: the best things at this age running, jumping, climbing, crawling, throwing, rolling,
26:28
Speaker 1: playing a variety of sports. Strength training, if introduced, should
26:32
Speaker 1: be simple and light. Body weight squads, push ups, light carries,
26:37
Speaker 1: hanging from the bar, basic tumbling or gymnastics. Fun variety
26:42
Speaker 1: and confidence of movement is what matters most. If your
26:46
Speaker 1: child is smiling, sweating, and sleeping well at night, you're
26:49
Speaker 1: probably doing it right.
26:50
Speaker 2: That's not bad.
26:51
Speaker 1: Now there's more that's after a whole section on how
26:55
Speaker 1: to coach this. Okay, long, Each one of these goes
27:03
Speaker 1: for about two pages of recommendation.
27:06
Speaker 2: I'll just kind of monitor it. So my.
27:10
Speaker 1: Youth standards for nine to eleven is own the body weight,
27:17
Speaker 1: which is not bad.
27:19
Speaker 2: Before adding weight.
27:20
Speaker 1: They should own five clean squats, so I mean clean
27:25
Speaker 1: that have to be pretty. Five to ten push ups again,
27:28
Speaker 1: they should look good. One to three chin ups, a
27:31
Speaker 1: stable hinge, a controlled plank. If they control their own body,
27:36
Speaker 1: they if part me. If they can't control their own body,
27:41
Speaker 1: they are not ready to control the barbell.
27:43
Speaker 2: That's pretty good.
27:44
Speaker 1: So on eight to eleven, I have a movement matrix,
27:47
Speaker 1: and I'll give you two of each. Okay squat, body
27:49
Speaker 1: weight squats, goblet squats, no surprise hinges, hip bridges, light
27:56
Speaker 1: kettlebell or dumbbell deadlifts.
27:58
Speaker 2: It's a good little program.
27:59
Speaker 1: Push, pushups, medicine ball chest passes, oh and crawling. I
28:05
Speaker 1: put crawling in for the push. I think that's good
28:07
Speaker 1: for the pull ring rows, and I got assisted pull
28:10
Speaker 1: ups hanging from the bar carrie farmer walks, bear hug
28:14
Speaker 1: carries with medicine balls, core or whatever you want to
28:18
Speaker 1: mean by that. Ground crawling, rolling, tumbling, gate running, jumping, running, skipping, hopping,
28:27
Speaker 1: agility games, and my favorite sporting event at that age
28:31
Speaker 1: tag for throwing, medicine ball tosses and light object throwing
28:36
Speaker 1: and target games. So I don't know how much it costs.
28:40
Speaker 1: I know it's really reasonable. You'll have everything you need
28:44
Speaker 1: in there, including nutritional ideas, advice, recovery. It's all there.
28:50
Speaker 1: I'm not trying to sell my book. It's on Amazon.
28:52
Speaker 1: I'm not Dan John. You'll find it. I'm not trying
28:56
Speaker 1: to sell my book too. I'm just saying I did
28:57
Speaker 1: that for my audience. One other thing, for you older
29:03
Speaker 1: listeners who aren't ten, there's a lot of information that
29:07
Speaker 1: book might really might help you, because you know, I
29:10
Speaker 1: go to the Senior Center a lot, and one of
29:12
Speaker 1: the things I'm starting to pick up on is, you know,
29:15
Speaker 1: it's kind of like the Gaussian or Gussian curve.
29:18
Speaker 2: You know, life tends to do this through. You know,
29:22
Speaker 2: the same things.
29:23
Speaker 1: I would tell an eight year old are probably the
29:25
Speaker 1: same things i'd tell a seventy or eight year old. Okay,
29:28
Speaker 1: it's just an idea. I think it's a good book. John,
29:33
Speaker 1: my publisher, said it's my best so far. It's not
29:36
Speaker 1: a very high bar, but I hope that helps. I'm
29:40
Speaker 1: not trying to sell my book to you. I gave
29:42
Speaker 1: you the bulk of what you need to hear. But
29:44
Speaker 1: at the same time, it'll be nice to have it.
29:46
Speaker 1: You might as well buy a couple of them, because
29:48
Speaker 1: what I've been told is that the kids steal the
29:50
Speaker 1: book in the same way that little Danny John stole
29:54
Speaker 1: this from his brothers and before I walk away, Clayton,
29:57
Speaker 1: it's a delight to hear that your son won to
30:00
Speaker 1: train and that you're willing to go to these efforts
30:03
Speaker 1: to help them. Okay, so, thank you so much and
30:06
Speaker 1: gentle listeners, it really does make me happy. How many
30:09
Speaker 1: of you trust me with your training and your kids training?
30:12
Speaker 2: Thank you.
30:14
Speaker 1: So we have a question from Georgie. I am a
30:18
Speaker 1: thirty six years old from Bulgaria. I enjoy the podcast
30:22
Speaker 1: very much and I try not to miss any episodes.
30:25
Speaker 1: Just finish the armor building for me with double twenty fours,
30:29
Speaker 1: and I was wondering what plan to follow with my
30:31
Speaker 1: training from now on. I try to train at least
30:34
Speaker 1: two to three times a week, sometimes four, depend on
30:37
Speaker 1: the time. I have. The main sport I play is soccer.
30:40
Speaker 1: My weight trains primarily with kettlebells and I do some
30:43
Speaker 1: running as well separate from playing soccer. I have the
30:47
Speaker 1: following kettlebells, a single ten, double twenties, double twenty fours,
30:51
Speaker 1: a single twenty eight, got home gym, single thirty two
30:53
Speaker 1: and a single forty. I have a pull up bar
30:56
Speaker 1: and resistance bands.
30:57
Speaker 2: What plan would you.
30:58
Speaker 1: Recommend for someone to keep in shape for soccer and
31:01
Speaker 1: life in general. Well, the best thing you do for
31:04
Speaker 1: soccer is play soccer. Soccer, football is play soccer. The
31:10
Speaker 1: question is what to do after the armored billing formula. Well,
31:13
Speaker 1: if you read the books, and I'm gonna probably hint
31:17
Speaker 1: over to Easy Strength Omniobook for you too. You know
31:20
Speaker 1: I discussed this in depth. My recommendation usually is this,
31:24
Speaker 1: and you should do two rounds of the armor billing
31:30
Speaker 1: formula with maybe a week or two weeks in between
31:35
Speaker 1: those two rounds. Uh.
31:37
Speaker 2: You know.
31:37
Speaker 1: I have that workout I call the perfect workout where
31:39
Speaker 1: you just do a half million press hang, goble, squat,
31:43
Speaker 1: the overhead, squad, suitcase carry hip, thrust, bulgary bulgarian goatbegs wings.
31:49
Speaker 2: Thank you very much for your for your goat bags.
31:55
Speaker 1: Do the whole first eight weeks one, two, three weeks
31:58
Speaker 1: of the perfect workout, then go right back to those
32:01
Speaker 1: two break in weeks and do the entire rest of
32:04
Speaker 1: the next six weeks for a total of eight weeks
32:06
Speaker 1: of the armor building formula. So it works out there
32:10
Speaker 1: being seventeen, eighteen, nineteen, or twenty weeks, depending on how
32:14
Speaker 1: much time you want to spend in that middle part.
32:17
Speaker 1: Once you finish it twice, I think you're finished with
32:20
Speaker 1: it for a while. I usually recommend an easy strength
32:24
Speaker 1: option here in the books I do offer ideas about
32:29
Speaker 1: easy strength with kettle bells always hard to work. However,
32:34
Speaker 1: you might have enough bells to pull this off. You
32:36
Speaker 1: have enough variety there to be able to adapt to
32:39
Speaker 1: into an easy strength to program at home, I would
32:42
Speaker 1: suggest something like, well, depending on how you do it,
32:45
Speaker 1: and you're heavier on the singles, so I would say,
32:51
Speaker 1: maybe I'm spitballing here, but you know, two sets of
32:55
Speaker 1: five left hand overhead press, two sets of five right
32:59
Speaker 1: hand over press.
33:00
Speaker 2: Us hangs.
33:02
Speaker 1: If you can do chin ups or pull ups, if
33:04
Speaker 1: you can do and you know, figure it out about
33:07
Speaker 1: half what you can do. So if you can do
33:09
Speaker 1: twenty pull ups, the first week would be you know,
33:12
Speaker 1: the first day might be just five pull ups. Slowly
33:16
Speaker 1: that first two weeks get to ten and then slowly
33:18
Speaker 1: get the thirteen fourteen. You know, build it up with
33:23
Speaker 1: the problem with the loads you have is you're not
33:25
Speaker 1: going to be able to do a deadlift variation, but
33:28
Speaker 1: you could do swings. So overhead press pull up a
33:33
Speaker 1: swing variation, and I'd recommend five sets of fifteen, okay,
33:36
Speaker 1: five by fifteen. Generally squats don't work with easy strength,
33:40
Speaker 1: but in your case, goblet squats with the twenty eight
33:44
Speaker 1: to thirty two and the forty might be good. And
33:47
Speaker 1: then of course doing double on your heavier times doing
33:50
Speaker 1: the double twenty fours, but you could also do a
33:53
Speaker 1: twenty eight and the left twenty eight and the right
33:55
Speaker 1: for a set of five, then sweat switch them for
33:58
Speaker 1: a set of five and then carry let's.
34:02
Speaker 2: Bring good program.
34:03
Speaker 1: Do that at least for at least for well, depending
34:08
Speaker 1: on how you feel, but five weeks to eight weeks,
34:14
Speaker 1: and during the time you're doing easy strength, you should
34:16
Speaker 1: be out on the pitch played as much soccer as
34:18
Speaker 1: you can. Uh, you've got a good program here. I
34:22
Speaker 1: think it's a good idea what we're doing, and try that.
34:26
Speaker 1: So folks, if you buy the books, you'll know what
34:28
Speaker 1: to do after you finished the armor building formula.
34:32
Speaker 2: Thank you. We have a kind of an interesting question
34:37
Speaker 2: from Arman. I didn't know what to answer or not.
34:39
Speaker 1: In fact, on today's walk, I actually discussed it with David.
34:45
Speaker 1: Mike and TJ were far ahead. But uh, it was
34:48
Speaker 1: it was a good it was a good walk, So
34:49
Speaker 1: thank you David. By the way Arman asked this, I'm
34:52
Speaker 1: a weekly listener to your podcast. I have Armor Building
34:55
Speaker 1: Formula and Armor Building Formula Too available at Dan john
34:58
Speaker 1: University dot com slash bookstore, and by the time you
35:02
Speaker 1: get this, I'll be through my first eight week cycle
35:04
Speaker 1: of the armor Building formula. Okay, great. I appreciate the
35:08
Speaker 1: simplicity and how you explain concepts. I wanted to hear
35:12
Speaker 1: your opinion on beans as part of the diet. As
35:16
Speaker 1: you explain an armor Building Formula two section of fat loss,
35:20
Speaker 1: eat protein, veggies, fruits, and drink water and what I
35:24
Speaker 1: read you tend to be deliberate and what you write,
35:26
Speaker 1: so I wanted to ask whether you're including those as
35:30
Speaker 1: a form of protein. Are you just the answer yes,
35:33
Speaker 1: no or maybe in moderation? Well played because he knows
35:37
Speaker 1: what my answer is.
35:37
Speaker 2: All right? Beans?
35:39
Speaker 1: Well, beans, beans the musical fruit. The more you eat,
35:45
Speaker 1: the more you too, the more you too, the better
35:47
Speaker 1: you feel. So eat beans at every meal. One of
35:50
Speaker 1: the reasons I love this book by Barry Estabrook Just eat,
35:54
Speaker 1: and I've recommended this book. I was about to say
35:58
Speaker 1: countless times, but you probably could count it is that
36:01
Speaker 1: he does all these diets. He does really strict, hard diets.
36:04
Speaker 1: He does the chop chop diet we also call South Beach.
36:07
Speaker 1: He does Ornis, he goes to the blue zones. Geez,
36:11
Speaker 1: he does that crazy thing. We have cayenne pepper and
36:14
Speaker 1: maple syrup and that's all. Yet he does weight watch.
36:17
Speaker 1: He does all kinds of things. But the best part
36:20
Speaker 1: of the entire book is when he goes to the end. Oh,
36:25
Speaker 1: by the way, he really emphasizes in the importance of exercise.
36:28
Speaker 2: That makes me very happy.
36:31
Speaker 1: At the end of the book, he talks about what
36:33
Speaker 1: he learns, and one of the things he learns is
36:36
Speaker 1: how much he likes beans.
36:38
Speaker 2: And it got me that guy. I to tell you
36:40
Speaker 2: just reading that. I think I told every.
36:43
Speaker 1: You all know that I had a client and when
36:45
Speaker 1: we're sitting down one day, I asked how many diets
36:47
Speaker 1: you'd been on and she said thirty called me up
36:50
Speaker 1: a few days ago. Inside I forgot some it's more
36:52
Speaker 1: like thirty five. Well, if you're like Barry or this client,
36:56
Speaker 1: you've done that many diets by that time, you'll pretty
37:00
Speaker 1: much have figured out what works for you. I like
37:04
Speaker 1: beans the same reason Clarence Bass likes beans, but I
37:07
Speaker 1: also like beans because of these two books. Now they're
37:10
Speaker 1: a little dated. I didn't like this book, Doctor Bob
37:13
Speaker 1: Arnott's Revolutionary Weight Control Book, but I did like the
37:17
Speaker 1: follow up to it, Doctor Bob Arnott's Guide who wrote
37:21
Speaker 1: this book. I'm gonna start doing that with mine. Dan
37:24
Speaker 1: John's Training the Youth Athlete Doctor Bomber Training Guide to
37:30
Speaker 1: Turn Back the Clock. He really pushes flexibility and machine training,
37:34
Speaker 1: but he also includes the power claim, which I have
37:36
Speaker 1: great respect for. And he has a diet in this book.
37:39
Speaker 1: It's called the Beans and Bike Diet where every story,
37:43
Speaker 1: every place he goes to your is three large bowls
37:46
Speaker 1: of beans and it takes a few days to finish up.
37:50
Speaker 1: But this book is more about the exercise with some
37:53
Speaker 1: information on nutrition. But I pulled this book back out
37:57
Speaker 1: of my archives, and the reason is in this book
38:00
Speaker 1: he goes through a lot more depth on beans. Now,
38:04
Speaker 1: what's good about beans? For one thing, beans with most
38:09
Speaker 1: grains become a perfect protein. You asked about protein, But
38:12
Speaker 1: the other thing beans have is fiber. So the nice
38:15
Speaker 1: thing about beans is you get plenty of fiber and
38:18
Speaker 1: plenty of protein if you mix it with other things.
38:22
Speaker 1: When I looked at it, I'm reminded that when you
38:24
Speaker 1: look at all the charts he has, and he has
38:25
Speaker 1: a lot of charts, he's got protein, and he's got
38:28
Speaker 1: all these things.
38:28
Speaker 2: He got fiber.
38:30
Speaker 1: And the winners in the bean contest are garbonzo beans
38:35
Speaker 1: and pinto beans. Now I put black beans on practically everything,
38:40
Speaker 1: but in the past couple of months, I was thinking
38:42
Speaker 1: more and more about garbonzo beans. Basically, when I was
38:46
Speaker 1: in the Middle East, I started living on hummus and
38:50
Speaker 1: tabuli salad and mint tea was there was in Falafel.
38:57
Speaker 2: But there was a.
38:58
Speaker 1: Time where I think I might have had hummus and
39:02
Speaker 1: to bully salad as my middle of the day meal.
39:07
Speaker 1: It might have been two, might have been three straight weeks,
39:09
Speaker 1: and then occasionally hit a philosophal stand. But garbonzo beans
39:16
Speaker 1: give us hummus, and I love hummus. Interesting also in
39:19
Speaker 1: aravatic medicine, I just and I just saw this about
39:23
Speaker 1: a week ago. It just came to my head. I'm
39:25
Speaker 1: a pizza pita and garbonzo beans are very good for
39:31
Speaker 1: people like me. Okay, there you go, and on pento beans,
39:34
Speaker 1: you know, it's just where I live in the United States,
39:37
Speaker 1: Pento beans are a very major source of food for
39:39
Speaker 1: a lot of people. One thing I just before I
39:43
Speaker 1: finish up, So the reason I add beans. They're filling,
39:47
Speaker 1: they're fairly low in calories, they're protein, they have lots
39:51
Speaker 1: of fiber, they have a lot of other nice things
39:54
Speaker 1: with them. They're very easy to add to set Garbonzo
39:58
Speaker 1: beans in a salad. I mean, come on, garbanzo beings,
40:02
Speaker 1: at least where I live, are very inexpensive. I wash
40:05
Speaker 1: him out, and no matter what the salad is, we
40:08
Speaker 1: tend to throw in a whole can and it just
40:10
Speaker 1: becomes one more taste. But it's one more taste with
40:13
Speaker 1: a fair amount of fiber and protein, So I like it.
40:18
Speaker 1: One thing I want you to just keep in mind
40:20
Speaker 1: in the future is I'm not an either or guy.
40:26
Speaker 2: You know, That's the thing you come away reading this book.
40:29
Speaker 1: What I liked about Barry's book here is that at
40:32
Speaker 1: the end of it, when he makes a decision, he
40:34
Speaker 1: can see he's pulling out of I don't know, is
40:37
Speaker 1: it ten to twelve experiments that this works for me
40:41
Speaker 1: and this doesn't. And when it comes to nutrition, I
40:43
Speaker 1: think you have to find that. I know I have
40:45
Speaker 1: listeners who are totally anti alcohol booze, you know, and
40:49
Speaker 1: I have listeners who get on me if I don't
40:51
Speaker 1: talk about booze enough. I'm sure I have vegans and vegetarians.
40:56
Speaker 1: My granddaughter's a pescatarian. The only she likes fish. I
41:00
Speaker 1: got to tell you, if you're ever in crete and
41:01
Speaker 1: get a chance to eat grilled sardines, do it. Fish
41:05
Speaker 1: done well and fresh is marvelous. Whatever diet plan you choose,
41:12
Speaker 1: the key is can you do it? Can you be consistent.
41:15
Speaker 1: It's just like exercise. Very few people can go to
41:20
Speaker 1: the wall three four or five workouts a week and
41:24
Speaker 1: keep that up for very long. I did that because
41:27
Speaker 1: I wanted to pay for all my education. I did
41:30
Speaker 1: that at the Pacific A Barbell Club. But I got
41:32
Speaker 1: to tell you when I got to Utah State and
41:34
Speaker 1: Coach Wan told me to moderate dropped the three days
41:37
Speaker 1: a week with only a couple exercises, I blossomed. I
41:41
Speaker 1: got it was strange. I'd put on so much weight
41:43
Speaker 1: with Dick Natmer, and then when I cut back to
41:46
Speaker 1: just one or two or three lifts three days a
41:49
Speaker 1: week and mostly just trying to make sure I was strong,
41:52
Speaker 1: got I just got bigger, stronger, faster and really through
41:56
Speaker 1: the discus further, watch yourself with war when it comes
42:01
Speaker 1: to anything like exercise, nutrition, and most things in life. Okay,
42:09
Speaker 1: fun question, and thank you for giving me the opportunity
42:12
Speaker 1: to answer that, because I got a good chance to
42:14
Speaker 1: laugh a little bit. Following up on everything, Matt has
42:18
Speaker 1: a question. I've been listening to and enjoying your podcast
42:22
Speaker 1: for four years now. You've answered my first ever question
42:25
Speaker 1: about two years ago now regarding fitting and training around
42:28
Speaker 1: a newborn. And my daughter is twenty one months old now, congratulations, Matt.
42:33
Speaker 1: That makes me happy about the same age as element
42:36
Speaker 1: my granddaughter. Moreover, she has only slept in the night
42:39
Speaker 1: a handful of times. Of course, of course that's their job. Yes, yeah,
42:45
Speaker 1: so your advice has always come in handy. My wife
42:47
Speaker 1: and I are both teachers, and we have another one
42:49
Speaker 1: on the way in September, a baby boy.
42:51
Speaker 2: This time.
42:52
Speaker 1: We must be mad. Nah, they're like puppies. The more
42:56
Speaker 1: you have, the easier it is. Or is that kittens? Yeah,
43:00
Speaker 1: I don't know anyway to the question. I'm a teacher
43:03
Speaker 1: who has always had the dream becoming a strength and
43:06
Speaker 1: conditioning coach. My best friend is the head coach of
43:08
Speaker 1: a semi pro football team here in England and has
43:12
Speaker 1: asked me if I would do some strength and conditioning
43:14
Speaker 1: sessions for the team. As far as I understand, the
43:18
Speaker 1: team do their strength and conditioning sessions once a week.
43:22
Speaker 1: It's not very much and it coincides with their practice sessions.
43:25
Speaker 1: That said, what would be your advice for me? It
43:28
Speaker 1: leaves me with one session a week to work with
43:30
Speaker 1: the players. What should I focus on and what exercises
43:35
Speaker 1: do you recommend? Well, okay, I've got a couple of
43:37
Speaker 1: books I'm gonna have to just because our mine I'm
43:39
Speaker 1: gonna have to talk about first. Okay, So I have
43:47
Speaker 1: a free book online called from the ground Up.
43:49
Speaker 2: You can get at Dan John University.
43:51
Speaker 1: It's right there and it's easy to find. I talk
43:56
Speaker 1: about basically, as a beginning, if you have almost no equipment,
44:03
Speaker 1: the power clean, the military press, and the front squad. Now,
44:06
Speaker 1: if you know the armor building for me with the barbelle,
44:08
Speaker 1: you can hear that since nineteen seventy one, I have
44:12
Speaker 1: been putting the power clean, military Press and front squad.
44:16
Speaker 1: You know, as the answer all the questions. Also, if
44:19
Speaker 1: you're there on Dan Johnuniversity dot com. I have a
44:22
Speaker 1: new book out called Fitness Forge, Okay, and it's a
44:27
Speaker 1: little bit more on the thinking side, but having from
44:32
Speaker 1: the ground up and fitness forwards together. Fitness Forge combines
44:37
Speaker 1: intervention and then this book can you go? And then
44:40
Speaker 1: now what all together into one book. And I'm really
44:43
Speaker 1: happy with it.
44:45
Speaker 2: Okay.
44:45
Speaker 1: The next one might not be a great choice for you.
44:48
Speaker 1: It's on Amazon, but it's this book here Training the
44:51
Speaker 1: Youth Athlete. Now, I don't share any exercises in there,
44:56
Speaker 1: but I share the thinking I go through on development
44:59
Speaker 1: over TI now before I got before, when I sat
45:04
Speaker 1: down today, I started thinking about your question another question
45:07
Speaker 1: of our podcast today, and it brought me back to
45:10
Speaker 1: the books that changed my life. Well, this is the
45:13
Speaker 1: serious barbell program. Now I already went through all the exercises,
45:16
Speaker 1: but clean and press, clean and press clean, clean, clean, press,
45:19
Speaker 1: press press.
45:20
Speaker 2: That's the answered all questions in this book.
45:22
Speaker 1: And girls, the book that I got the librarian recommended
45:27
Speaker 1: to me.
45:28
Speaker 2: When I was going into the ninth.
45:29
Speaker 1: Grade bodybuilding and self defense, I had another version of this.
45:33
Speaker 1: There's tumbling, there's there's lifting, there's hand grip strength, but
45:37
Speaker 1: when it comes to exercises, it's really hard to separate
45:41
Speaker 1: which two of these.
45:42
Speaker 2: They're very much the same in the Barbelle world.
45:45
Speaker 1: Then I thought about Harry Pascal, who died the week
45:48
Speaker 1: I was born, and he of course he has BOSSCO.
45:51
Speaker 1: And as I was I was thinking about it was
45:53
Speaker 1: I was just thinking about how many of the programs
45:56
Speaker 1: that he recommends, just how much I've been so.
46:02
Speaker 2: Enamored by.
46:03
Speaker 1: If you ever get a chance to come to my house,
46:05
Speaker 1: any of you, if you use my bathroom, the one
46:07
Speaker 1: that's just down the hall. So as you walk down
46:10
Speaker 1: the hall, leave this room, there's the sauna, there's the
46:14
Speaker 1: laundry room, and all the protein supplements and Create ten
46:17
Speaker 1: and all the college, and the next room over is
46:20
Speaker 1: the bathroom. When you go into my bathroom, you will
46:23
Speaker 1: see I mounted them very expensive. I spent a lot
46:26
Speaker 1: of money on the frames, Harry Pascal's Program one, Program two,
46:29
Speaker 1: Program three, and program four. And when you look at
46:32
Speaker 1: the exercises on the wall while you're taking care of
46:35
Speaker 1: Nature's call, you will notice that it's all just the standards.
46:40
Speaker 2: It's the basics. You know.
46:41
Speaker 1: It's clean and press, it's curl, it's row deadlifted bench
46:45
Speaker 1: and thank you very much before you squat and go home.
46:48
Speaker 1: Some of the programs use like inclines or overhead squats,
46:51
Speaker 1: but it's stuff that's been around forever.
46:55
Speaker 2: In this book and then you.
46:57
Speaker 1: Can probably just type it in online and get all
46:59
Speaker 1: the information you need.
47:01
Speaker 2: I talk about the Southwood program.
47:03
Speaker 1: That's the program I used when I went from Saint
47:05
Speaker 1: Ronica as the Southwood Junior High as a ninth grader,
47:08
Speaker 1: and this is the program we use. It was eight
47:10
Speaker 1: six' four power clean military front squad and bench. Press
47:16
Speaker 1: if you have barbells and they're on the, ground and
47:21
Speaker 1: you don't even have bench, racks you just have, benches
47:25
Speaker 1: you can get sixty eighty athletes training at once in,
47:30
Speaker 1: cohorts AND i still think.
47:33
Speaker 2: It's the best.
47:34
Speaker 1: Way if you don't have the resources or the, time
47:37
Speaker 1: The southwood program is the. Best i'm sure if you
47:39
Speaker 1: typed In Dan John southwood, program you'd find my Teen nation.
47:43
Speaker 1: Article you'd probably find dozens of comments from the Old
47:48
Speaker 1: Dan john forum before we all. Retired i'm sure you'll
47:54
Speaker 1: find all the information you. Need and of, course once
47:57
Speaker 1: you get, that get from the ground, up that's in
48:00
Speaker 1: the even simpler program BECAUSE i pulled the bench press
48:03
Speaker 1: out because the person that gave me the idea to
48:08
Speaker 1: write that didn't have a bench, press so a bench
48:11
Speaker 1: so that's WHAT i. Did, BOY i got to tell, you,
48:13
Speaker 1: folks these were some fun. Questions say did you notice
48:16
Speaker 1: how many BOOKS i had pulling out and? Stuff And
48:18
Speaker 1: i'm saying that was good or? Bad but you guys
48:21
Speaker 1: inspired me this week AND i can't thank you. Enough
48:24
Speaker 1: so you, know each and every WEEK i sit down
48:26
Speaker 1: here and answer your. Questions if you have, questions please
48:30
Speaker 1: send them to us at this address podcast at dan
48:34
Speaker 1: John university dot. Com and until next, time let's all
48:39
Speaker 1: keep on lifting and. Learning thank, you