Latest / The Dan John Podcast / EP 356 - Easy Strength, Squats, Combining Strength and Endurance Training, Pull-Ups & More

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EP 356 - Easy Strength, Squats, Combining Strength and Endurance Training, Pull-Ups & More · The Dan John Podcast

0:12
Speaker 1: Welcome back everybody to the Dan John University dot com podcast.
0:16
Speaker 1: I'm Dan John. Each and every week I sit down
0:19
Speaker 1: here and answer your questions. This week we're at episode
0:22
Speaker 1: three hundred and fifty six. It seems not that long
0:26
Speaker 1: ago we did three hundred and gods, we're already sneaking
0:29
Speaker 1: our way to four hundred. Now listen. This is a
0:31
Speaker 1: question to answer podcasts, So if you have a question,
0:34
Speaker 1: please send it to us at this address podcast at
0:39
Speaker 1: Dan john University dot com. Pretty simple, and I do
0:43
Speaker 1: my best to answer each and every question. And let's
0:46
Speaker 1: begin this week with a question from Eric. And Eric says,
0:50
Speaker 1: I know you've answered a few similar questions in the past,
0:54
Speaker 1: but I think I have a unique and fun question
0:56
Speaker 1: for you. Curious if, in all your track and field
1:00
Speaker 1: experience you've done much work with distance runners. Yeah. In fact, Eric,
1:05
Speaker 1: in my family, I'm the youngest of six. Everybody else
1:08
Speaker 1: in my family was a runner. My brother Gary, of course,
1:11
Speaker 1: went from being an All American middle distance runner to
1:14
Speaker 1: being a champion hammer thrower as a master, which I
1:20
Speaker 1: thought we thought was kind of an interesting transition. But yeah,
1:23
Speaker 1: and then I coached at the high school level long
1:26
Speaker 1: distance and at the college level with coach Mond because
1:30
Speaker 1: I wasn't very good at it. He helped me work
1:32
Speaker 1: with the cross country runners and the well in college.
1:37
Speaker 1: We just call him runners, but middle distance and long
1:39
Speaker 1: distance runners. I ran cross country and track in college.
1:43
Speaker 1: I'm forty now, so almost twenty years ago, huh, and
1:47
Speaker 1: have been stayed in pretty good shape since then, but
1:50
Speaker 1: have mostly lifted ways with some occasional running for the
1:54
Speaker 1: past ten plus years. My son is following in my footsteps, though,
1:59
Speaker 1: running and cross country all through middle school. That's so
2:02
Speaker 1: great to hear that, and we'll be in high school
2:05
Speaker 1: next year. He likes to run with me when he can,
2:07
Speaker 1: but he's quickly getting to the point where my occasional
2:10
Speaker 1: runs are not going to allow me to keep up
2:12
Speaker 1: with them. Sure, I've been training slowly, ramping up my
2:15
Speaker 1: own mileage up during track season, but that has meant
2:18
Speaker 1: running almost every day leave me little time and energy
2:22
Speaker 1: for strength training. Okay. I've been doing an abbreviated version
2:25
Speaker 1: of the Armor Building Formula two days a week, pressing
2:28
Speaker 1: one day and doing the ABC the other day. Okay,
2:31
Speaker 1: but the squatting volume is a little much. If I
2:34
Speaker 1: try to go beyond ten rounds. Okay, the ABF pairs
2:38
Speaker 1: really well with running, but i'd love to know if
2:40
Speaker 1: you have any recommendations for someone trying to pair it
2:43
Speaker 1: with a higher volume thirty five or forty miles a
2:46
Speaker 1: week right now? Can you recommend a different program altogether? Absolutely,
2:52
Speaker 1: I can recommend a different program. So for those of
2:55
Speaker 1: you who like the armor building formula, keep doing it.
2:59
Speaker 1: If you want to pay running, it's fine. But as
3:02
Speaker 1: Eric noted, the squat volume hurts you. So it reminds
3:06
Speaker 1: me of two books. Actually there's a third one of
3:09
Speaker 1: their at the Track and Field Omni book. But these
3:11
Speaker 1: two books really shape my coaching. This book I first read.
3:16
Speaker 1: It had been maybe ten years after it came out,
3:19
Speaker 1: but I was at Dennison University there in Grandville, Ohio,
3:22
Speaker 1: and I was in the track and field shelves, and
3:24
Speaker 1: I found Larry Meyer's famous book Training with Sarity, and
3:28
Speaker 1: of course recently and in many ways they're both good books,
3:34
Speaker 1: but this one is more about. This is my good
3:36
Speaker 1: friend Andrew Gunn's book, Percy Sarity Life Lessons from a
3:41
Speaker 1: Remarkable Coach. For sure, you can get this one right now,
3:45
Speaker 1: but you might be able to find a used copy
3:47
Speaker 1: of training with sarity, but honestly, if I see him
3:49
Speaker 1: on eBay, I buy him, so just you're competing with me.
3:53
Speaker 1: What I learned from Percy, the great Australian track and
3:57
Speaker 1: field coach, who also had really interesting standards. He felt
4:02
Speaker 1: marathon ers sho'd be able to bench press bodyweight and
4:05
Speaker 1: delft double body weight, which still makes me laugh because
4:09
Speaker 1: I get pushback from people when I say double body
4:11
Speaker 1: weight deadlift. I get so much pushback that's way too much.
4:15
Speaker 1: And it's like, I mean, you got a guy running
4:17
Speaker 1: a race of twenty six point two miles who can
4:21
Speaker 1: double bodyweight deadlift, and you know you're a guy lives
4:24
Speaker 1: in the weight room. You can't do it. You know what?
4:26
Speaker 1: Do I know what I would recommend you get. It's
4:29
Speaker 1: one of my books, but it really summarizes all this
4:31
Speaker 1: really well. The book is Easy Strength. On the book
4:34
Speaker 1: you'll find it at Dan john University dot com slash bookstore.
4:39
Speaker 1: I think Easy Strength is the best thing, and by
4:42
Speaker 1: the way, it comes right out of Percy's work. Yes,
4:46
Speaker 1: Pavell told me the same thing, no question about it.
4:48
Speaker 1: But you know I'd heard it before and it is
4:51
Speaker 1: a standard. Easy Strength is a way a lot of
4:53
Speaker 1: people train for a long time, and I'm gonna say,
4:57
Speaker 1: obviously it was a different era and not everybody was.
5:00
Speaker 1: You know, there's a lot of advantages to being an
5:03
Speaker 1: athlete today in this day and age. You know, the
5:08
Speaker 1: financial Somebody told me the other day that high school
5:11
Speaker 1: athletes now can get nil agreements name image and like
5:16
Speaker 1: likeness contracts. And I would love making money being a
5:20
Speaker 1: discus thrower in high school and college. That'd have been awesome.
5:23
Speaker 1: But the thing is, if I'd have made a lot
5:25
Speaker 1: of money as a discus thrower in high school and college,
5:28
Speaker 1: it would open a lot more doors for me. Having money,
5:33
Speaker 1: I can answer a lot of tough questions. You know,
5:37
Speaker 1: facilities are better now, equipment's better now, and obviously a
5:40
Speaker 1: lot of people are using little helpers that help a
5:44
Speaker 1: lot more than you think. But easy Strength is a
5:48
Speaker 1: traditional way of training. You would not have to lift
5:52
Speaker 1: five days a week like we say in some cases,
5:54
Speaker 1: though you know you might want to try periods of
5:57
Speaker 1: the year. We lift easy strength style days a week,
6:01
Speaker 1: and as you ramp up your running slide it down
6:03
Speaker 1: to three days a week and then even two. And
6:05
Speaker 1: that's all covered in the book Easy Strength omnibook, Dan
6:08
Speaker 1: John University dot Com, Slash Bookstore. I love the fact
6:12
Speaker 1: that you're running just a real quick thing for all parents.
6:17
Speaker 1: One of the things I've been telling kids for years
6:21
Speaker 1: and I still stand by this. There's three things in
6:23
Speaker 1: high school. Well, and I'm going to add a couple
6:26
Speaker 1: others too, but in American high school, there's three things
6:29
Speaker 1: that tell everybody a little bit about you. If you
6:33
Speaker 1: say Iran cross country, people know that you have the
6:37
Speaker 1: ability to, you know, work on your own, by yourself
6:42
Speaker 1: for a no glory. If you say you wrestled in
6:45
Speaker 1: high school, people know you have the ability to walk
6:48
Speaker 1: onto a mat with everybody in the facility watching you
6:52
Speaker 1: and somebody else you shake their hand, you go after it,
6:56
Speaker 1: and at the end you stand up, win, lose, draw,
6:59
Speaker 1: you shake their hand and you walk away. Everybody knows
7:02
Speaker 1: if you want or lost in wrestling, and it tells
7:05
Speaker 1: you a lot about who the person is. The third
7:07
Speaker 1: thing I recommend is being on the chess club. I
7:10
Speaker 1: was the moderator of the chess club for a while,
7:12
Speaker 1: very proud of that. But being in the chess club
7:14
Speaker 1: tells people that you you know, you have a different
7:19
Speaker 1: way of thinking and you're always trying to find the
7:22
Speaker 1: best option. You know, I was in model you in
7:26
Speaker 1: and debate in high school wasn't very good, and I thought,
7:30
Speaker 1: I think that's another one, because debate does teach you
7:33
Speaker 1: a set of school at the skills that you will
7:36
Speaker 1: keep the rest of your life, and any kind of
7:38
Speaker 1: public speaking. So whether it's you're in the play or
7:41
Speaker 1: in student government, I always think there's value with your
7:45
Speaker 1: son being in a cross country and the distances. I
7:48
Speaker 1: think it's I think it's just a great thing long
7:50
Speaker 1: term for not just as a sports life, but his
7:54
Speaker 1: academic life and then of course his professional life or
7:57
Speaker 1: whatever happens after he hangs up his I was going
8:01
Speaker 1: to say spikes, but I guess after his runners, because
8:03
Speaker 1: he's a he's a cross country guy. Easy strength. You're
8:07
Speaker 1: going to pick five exercises. I generally tell people a
8:10
Speaker 1: vertical press, a vertical pull, a deadlift variation. Generally I
8:15
Speaker 1: tell them AB will and generally I'll tell people suitcase carry.
8:19
Speaker 1: You do those. With the first three lifts, you have
8:21
Speaker 1: the rule of ten. That's two sets of five, five
8:24
Speaker 1: sets of two, three sets of three. And with the
8:27
Speaker 1: AB we'll do one set of ten, two sets of
8:29
Speaker 1: five whatever and with suitcase carries, you're going to go
8:31
Speaker 1: down and back. Very easy to teach. This program, very
8:35
Speaker 1: simple to learn if you do military press, chin up
8:38
Speaker 1: and rack deadlift. There you go. I like what you're doing.
8:43
Speaker 1: I think it's really cool that you're doing this with
8:45
Speaker 1: your son, and it will be fun for you when
8:50
Speaker 1: his athletic pursuits keep you going to and congratulations. Fun
8:57
Speaker 1: question easy Strength omnibook than John University dot com, slash bookstore.
9:03
Speaker 1: Thank you, Eric, that was a fun question. Thank you.
9:06
Speaker 1: Oh we have a question from Dan. Now we all
9:09
Speaker 1: know what Okay, we all know if you listen to
9:11
Speaker 1: the podcast what a lovely name. My name is Dan.
9:15
Speaker 1: I have a question regarding the armor building formula. Mail
9:18
Speaker 1: thirty six one hundred and ninety five pounds completed the
9:21
Speaker 1: armor building form It was sixteen kilo kettlebells in August.
9:25
Speaker 1: Then promptly took a spill off of a ladder, which
9:28
Speaker 1: hindered my workouts for some time while my torn hamstring healed.
9:34
Speaker 1: You fell off a ladder and you tore your hamstring. Wow,
9:37
Speaker 1: I wish we had the film on that. My brother
9:40
Speaker 1: Phil Blessed Memory famously was working at the church. He
9:44
Speaker 1: was in the Knights of Columbus and he fell off
9:47
Speaker 1: of a really high ladder and broke both of his wrists.
9:51
Speaker 1: So I don't know what's worse a torn hamstring of
9:54
Speaker 1: broken wrists. After physical theory and physical therapy, sorry, and
9:59
Speaker 1: lots of walking, I'm feeling good and ready to get
10:01
Speaker 1: back on track. I started the armor building formula again
10:05
Speaker 1: with the sixteen kilogram kettlebell and after the first two
10:09
Speaker 1: weeks following the formulas written, I am feeling good, so
10:12
Speaker 1: good in fact, that I'm feeling like I will reach
10:15
Speaker 1: the one hundred presses and thirty thirty rounds of the
10:20
Speaker 1: armor building complex long before the end of the eight
10:24
Speaker 1: week program. My question is if I hit the goals
10:27
Speaker 1: long before the end of the eight weeks, what do
10:30
Speaker 1: you think is the best strategy for progressing in the
10:32
Speaker 1: middle of the program, I have access to a pair
10:35
Speaker 1: of twenty four kilo bells, which would be a big jump. Yeah,
10:39
Speaker 1: hit kilos per hands a big jump. But my goal
10:42
Speaker 1: before my injury was to complete the armor building formula
10:46
Speaker 1: with twenty four kilogram bells. Should I work in the
10:49
Speaker 1: twenty fours a bit each week or continue with the
10:51
Speaker 1: sixteens for the eight weeks and hit the twenty fours
10:54
Speaker 1: in the next round. Your sage insights are always appreciated. Well, Dan,
11:00
Speaker 1: first off, I'm glad you're recovering. That's gentle listeners in
11:06
Speaker 1: my heart goes out when people get hurt doing stuff
11:09
Speaker 1: like working around the house or you know, had a
11:11
Speaker 1: good friend get t boned in an accident and really
11:15
Speaker 1: just destroyed, just destroyed his active life. I mean he
11:19
Speaker 1: was able to get around after that, but just not well.
11:21
Speaker 1: So I always feel so my first thought is this,
11:26
Speaker 1: you're overcoming an injury. So first off, Dan, we're going
11:30
Speaker 1: to put you in a different category and I'll answer.
11:33
Speaker 1: I'll follow up the answer with in a moment, I
11:36
Speaker 1: wouldn't I don't mind you going through coming off of
11:40
Speaker 1: a very bad hamstring injury. I don't mind you progressing
11:44
Speaker 1: kind of easily through the eight weeks. You're going to
11:47
Speaker 1: get the workouts in. I'm sure there's gonna be a
11:49
Speaker 1: couple of workouts, you know, Like you know, if I
11:52
Speaker 1: tell you to do twenty five rounds of the armor
11:54
Speaker 1: building complex and it's easy, I'm okay with that. After
11:58
Speaker 1: you finish the whole eight weeks of the Armor Building formula.
12:03
Speaker 1: Then I'd say a week or two off. Maybe I
12:07
Speaker 1: always tell people the perfect workout it's in the book,
12:11
Speaker 1: or just a general program for a week or two. Great,
12:15
Speaker 1: then jump into the twenty four because that's gonna be
12:17
Speaker 1: a big that's gonna be a big jump if anybody
12:21
Speaker 1: else is listening and they're going to the same thing
12:23
Speaker 1: that you've underbelled in the first couple of weeks. By
12:26
Speaker 1: the way, that's why the first two weeks are in there,
12:29
Speaker 1: the first two weeks for those of you to cheap
12:32
Speaker 1: to buy the book. Basically, I have you do the
12:34
Speaker 1: armor building complex and some high rep presses every workout
12:38
Speaker 1: for a couple of weeks. And the reason is I'm
12:40
Speaker 1: trying to get you to dial in the load. If
12:43
Speaker 1: you decide, hey, I'm gonna do double forty eights, you
12:47
Speaker 1: know for all eight weeks. That two week prep prep
12:51
Speaker 1: gives you a chance to go this is way too heavy.
12:54
Speaker 1: And the funny thing is, I'm sure there's people who
12:57
Speaker 1: can do two, three, five ten in the in the
13:00
Speaker 1: press workout, But to do the double forty eight for
13:05
Speaker 1: thirty minutes every minute on the minute, you're looking at
13:09
Speaker 1: all For those of you who want pounds, that's two
13:12
Speaker 1: hundred and twelve pounds with you know three with three
13:20
Speaker 1: front squads, so that's ninety front squats in half an
13:23
Speaker 1: hour with two hundred and sixteen pounds. I know it's
13:27
Speaker 1: doable even with the bar bell. I'm sure it's doable,
13:31
Speaker 1: but it's going to be hard because the bar the
13:34
Speaker 1: bells start in the ground. If you find yourself, folks
13:39
Speaker 1: you did the two weeks and you were kind of uncertain,
13:42
Speaker 1: show use the twenties or twenty four. I would start
13:45
Speaker 1: weeks three and four with the heavier load and give
13:50
Speaker 1: yourself two more weeks of eyeballing it. Interestingly, a lot
13:54
Speaker 1: of people at the end of the at the end
13:57
Speaker 1: of like three weeks three and weeks four, they've had
14:01
Speaker 1: a chance to adapt enough so that picking the heavier
14:05
Speaker 1: bell turned out to be a really good idea. So generally, Dan,
14:10
Speaker 1: going at the heavier belt is usually a good idea
14:14
Speaker 1: if you've done the background work. So for Dan, stay
14:19
Speaker 1: with this ab the ABF with the sixteens, finish, take
14:24
Speaker 1: a week or two off, then load up to the
14:26
Speaker 1: twenty fours for the rest of you. If you think
14:30
Speaker 1: that you've underbelled, you didn't do the experiment those first
14:34
Speaker 1: two weeks correctly, three and four, you're still unsure. If
14:39
Speaker 1: then you want to go up to a heavier round, fine,
14:41
Speaker 1: but with this one caveat, go back to the start
14:44
Speaker 1: of week three. If you go up and bell weight,
14:48
Speaker 1: go back to week three and kind of start again.
14:51
Speaker 1: If you're a week seven or eight, just finish it
14:55
Speaker 1: and start again. I hope that helped it. It's so
15:00
Speaker 1: logical in my head, and it's sometimes hard to explain.
15:05
Speaker 1: There's a great moment in The Sword and the Stone
15:07
Speaker 1: by T. H. White where the character young King Arthur
15:11
Speaker 1: Wart in the story is watching Sir Kay Flounder doing
15:15
Speaker 1: something that Wart King Arthur does really well. And how
15:19
Speaker 1: frustrating it can be to watch someone do something poorly.
15:23
Speaker 1: You know it can easily do in the same way
15:25
Speaker 1: when you're watching somebody I don't know. You know, when
15:28
Speaker 1: you try to thread a needle, if you're with somebody
15:32
Speaker 1: who really knows how to do it well, they'll almost
15:34
Speaker 1: always grab it from me and go do this, you know,
15:37
Speaker 1: versus someone like myself. So let's thread the needle here
15:41
Speaker 1: by finishing the armor building formul with the sixteens one
15:45
Speaker 1: or two weeks off, changing up programs and then jump
15:48
Speaker 1: to the twenty fourth. Then okay, thank you. We have
15:50
Speaker 1: a question from Anthony. He's a Brazilian jiu jitsu coach
15:54
Speaker 1: and climber. Both sports place a premium on pulling grip strength,
15:58
Speaker 1: and accordingly, one of my favorite ex sizes is pull ups.
16:01
Speaker 1: I usually do them four times a week in addition
16:03
Speaker 1: to other training. In two of the sessions they are
16:06
Speaker 1: interspersed with kettlebell clean and press I like them, and unweighted.
16:10
Speaker 1: In the other two sessions, I do them after climbing,
16:13
Speaker 1: and I'll do something like Wednesday, two sets of five
16:17
Speaker 1: weighted with about thirty six to forty kilograms according to
16:20
Speaker 1: the field man doing a forty K pull up for
16:25
Speaker 1: a set of five. That's that's impressive for my Americans.
16:28
Speaker 1: That's eighty eight pounds strapped around the waist. Sunday, three
16:32
Speaker 1: sets at three either ascending that is thirty two forty
16:36
Speaker 1: two fifty two added or straight by feel three sets
16:40
Speaker 1: at forty K or three sets at forty four. I
16:43
Speaker 1: like doing the neutral grip as it causes the least
16:47
Speaker 1: elbow aggravation and I never miss reps. Do you have
16:51
Speaker 1: any thoughts on protocols or rep ranges to experiment with
16:57
Speaker 1: for building pure strength, not added mass. I'm currently ninety
17:02
Speaker 1: kilos appropriately lean, and I'd like to be able to
17:05
Speaker 1: do the pull ups with eighty percent body weight fairly comfortably. Well,
17:10
Speaker 1: you're you're already there, honestly, because you're doing the things
17:15
Speaker 1: you're supposed to do. The one thing I would say is,
17:19
Speaker 1: and if you mentioned elbows, even though you're doing body
17:24
Speaker 1: weight two days a week and you're doing the loaded
17:26
Speaker 1: pull ups two days a week, I just think that
17:32
Speaker 1: do we get an age on you? No, but I'm
17:35
Speaker 1: just wondering if this is since you've already mentioned your elbows,
17:40
Speaker 1: maybe drop down to just three days a week of
17:43
Speaker 1: doing the pull up, So drop one of the body
17:45
Speaker 1: weight days. If you're climbing and you're doing the you know,
17:48
Speaker 1: the matt work with the Brazilian jiu jitsu, you're not
17:52
Speaker 1: going to lose anything. What I would recommend just there's
17:57
Speaker 1: just one little tiny recommendation, and I would tell you
18:02
Speaker 1: I would flip that two sets of five to five
18:05
Speaker 1: sets of two. And my thought is on this, and
18:07
Speaker 1: I really like the idea that you're going up. But
18:09
Speaker 1: if you were to do something like five sets of two.
18:13
Speaker 1: I don't know what if you're using kettlebells or how
18:16
Speaker 1: you're loading this, but by doing five sets of two,
18:20
Speaker 1: I recommend something like this. You do a set of two,
18:23
Speaker 1: and we're just gonna use the three numbers that I
18:24
Speaker 1: see right here. You do a set of two with
18:27
Speaker 1: thirty two, you jump down, you shake it out. That
18:30
Speaker 1: feels pretty good. Jump up to the forty two. Do
18:34
Speaker 1: a double with that. That's pretty easy too, you know.
18:38
Speaker 1: Then jump up to the fifty two to a set
18:40
Speaker 1: of two, jump down, shake it out, and go okay.
18:44
Speaker 1: Then now this is the unusual part. Jump all the
18:48
Speaker 1: way back down to the thirty two, get it for
18:50
Speaker 1: a double, and feel how you just kind of almost
18:53
Speaker 1: fly up as you do that on that fifth and
18:56
Speaker 1: final double. That's where I want you to think it through. Now,
19:00
Speaker 1: if you're feeling grungey today, things are not going well,
19:03
Speaker 1: Stick with a thirty two you feel okay. Finish with
19:06
Speaker 1: the forty two you're feeling, yeah, this is a good day.
19:10
Speaker 1: Do another set of two with the fifty two. But
19:12
Speaker 1: what I want you to start thinking about is nudging
19:15
Speaker 1: up that fifth set over time. It'll take you a
19:20
Speaker 1: week or two or three to get used to this style.
19:24
Speaker 1: But once you start getting used to it, then I
19:26
Speaker 1: want you to start dancing those weights up. Maybe the
19:28
Speaker 1: first set, you know, obviously warm up. The first set
19:31
Speaker 1: could be the forty two, The second set could be
19:33
Speaker 1: the fifty two. The third set could be this sixty two.
19:37
Speaker 1: Then drop down forty two to fifty two, then jump
19:40
Speaker 1: back up. So you're gonna wave. It's a short wave.
19:43
Speaker 1: It's you wave up, back off, and then make a
19:48
Speaker 1: decision if you if you feel like you need more
19:52
Speaker 1: volume on this, which can happen slide into something like
19:56
Speaker 1: six singles where you do the same idea. Now five
20:03
Speaker 1: x two is ten reps six singles. There's only six reps,
20:06
Speaker 1: I know that, but that'll allow you a little bit
20:09
Speaker 1: more movement if you want to slide up to eight singles. Now,
20:14
Speaker 1: just as a reminder, you're taking several light ones, so
20:18
Speaker 1: those are going to be they still count towards the
20:20
Speaker 1: volume and the total load. Sure, but they're easy, they're
20:24
Speaker 1: easy ish, and so as you nudge that up, play
20:28
Speaker 1: with this idea. So you can do a single with
20:31
Speaker 1: thirty two, a single of forty two, a single with
20:33
Speaker 1: fifty two, a single with sixty two, drop back down
20:36
Speaker 1: to forty two, go up to sixty two again, then
20:41
Speaker 1: try the seventy two. As time goes on, you're just
20:45
Speaker 1: going to get All we're trying to do is nudge.
20:47
Speaker 1: Kind of like how you push a child on a swing.
20:50
Speaker 1: You know, don't you don't You don't run up behind
20:52
Speaker 1: them and hit the back of the swing as hard
20:54
Speaker 1: as you can. You know, you tap it, you step back,
20:56
Speaker 1: you tap it, you step back, you tap it, you
20:58
Speaker 1: step back, and you tap it. That's how you nudge
21:02
Speaker 1: loads up correctly in the weight room. And I think
21:05
Speaker 1: you're doing great, my friend, Thank you. Good question. Got
21:08
Speaker 1: a question from Chip. Chip says, first off, please allow
21:12
Speaker 1: me to sincerely thank you for all the amazing guidance
21:15
Speaker 1: and insight you've brought into my life since I discovered
21:18
Speaker 1: your work a couple of decades ago. Wow. Well, thank you.
21:22
Speaker 1: With all the noise and shiny objects in the health
21:24
Speaker 1: and fitness space, I appreciate the clarity, perspective, and realism
21:29
Speaker 1: you bring to the subject of training. One of my
21:31
Speaker 1: all time favorite templates is your armor building complex, specifically
21:36
Speaker 1: the single kettlebell variation. As I've gotten older, however, I'm
21:40
Speaker 1: forty nine. I find that conventional bilateral loading squatting movements
21:45
Speaker 1: that is, barbelle back or front squad, kettlebell goblet squads
21:50
Speaker 1: seem to aggravate my lower back and the surrounding connective tissue.
21:55
Speaker 1: Although I'm still working to identify and remedy the cause
21:58
Speaker 1: of this issue. Surely can't be age in high mileage. No,
22:01
Speaker 1: of course, it can't be aged, no, no way. I
22:05
Speaker 1: am interested in swapping in a unilateral substitute for the
22:08
Speaker 1: squad in the armor building complex. I played around with
22:12
Speaker 1: both reverse lunges and Bulgarian split squats while holding the
22:15
Speaker 1: bell in the rack position and found that these exercises
22:18
Speaker 1: seem to be much easier on my back. That's interesting.
22:22
Speaker 1: Do you have any thoughts on how someone might implement
22:26
Speaker 1: a unilateral knee dominant substitute for the squad in the
22:30
Speaker 1: armor building complex. I would love to know what exercise
22:33
Speaker 1: you would would be an optimal choice. Lunch step up,
22:38
Speaker 1: split squad, even cossack squads, as you recommend rep schemes
22:43
Speaker 1: when using a single bell. Well, as many of you know,
22:46
Speaker 1: I don't exactly have a love affair with the lunge
22:50
Speaker 1: and it's friends, but you've given us some ideas here.
22:55
Speaker 1: Now the issue I have, Chip is, you know, once
22:58
Speaker 1: you start, once you started adapting a program, and you
23:01
Speaker 1: see this online all the time. I was at a
23:03
Speaker 1: workshop one time and a young coach, young came up
23:09
Speaker 1: to me and told me he had done Dan John
23:11
Speaker 1: programs in high school. When I said, what was it,
23:13
Speaker 1: he goes bench press and klein and half squat, and
23:16
Speaker 1: I thought, I have never once ever recommended that in
23:20
Speaker 1: a program. So what happens sometimes is people will adapt
23:24
Speaker 1: a program and just take all the air out of
23:27
Speaker 1: it until it's not even what the idea is. However,
23:31
Speaker 1: in your case, because of it, Chip, because of this injury,
23:35
Speaker 1: the situation, I'm okay with it. On the list you
23:39
Speaker 1: gave me. I like reverse lunges the best, especially in
23:43
Speaker 1: the kettlebell world. As you come down from a Turkish
23:47
Speaker 1: get up, I guess a Turkish get down, you know,
23:50
Speaker 1: that big step back, that big lunch step is something
23:56
Speaker 1: you can really get a lot of feedback on how
23:58
Speaker 1: a person is moving on the BOLGANI split squats, at
24:01
Speaker 1: least the way I understand him. You're going to have
24:04
Speaker 1: to stick that in the middle of a complex stick
24:06
Speaker 1: your leg up on something, and I feel that's a
24:09
Speaker 1: little unsafe. Step ups, you know, they when step ups
24:14
Speaker 1: were the answered all questions in the eighties, And then
24:18
Speaker 1: later I asked the a So the person they said
24:21
Speaker 1: helped that the most I had lunch with, and we
24:23
Speaker 1: were sitting there, probably had about forty lunches together, the
24:28
Speaker 1: former world current world record holder in the hammer, And
24:32
Speaker 1: I said, is this true? And he got really mad.
24:34
Speaker 1: He said, this person never saw me train one time.
24:37
Speaker 1: We don't. This is just nonsense. So the step up
24:40
Speaker 1: went from being the answered all questions in the mid
24:43
Speaker 1: eighty to kind of, you know, no one likes him.
24:47
Speaker 1: But in this last one you mentioned is Cossacks squats.
24:50
Speaker 1: Cossack squats seem to be getting another renaissance here. Every
24:54
Speaker 1: so often the Cossacks squat returns, and then it disappeared,
25:00
Speaker 1: then it returns. Interesting because as I'm looking at this
25:03
Speaker 1: list in the lunge family, that seems to happen a lot.
25:08
Speaker 1: You know, about two years ago, everybody was doing all
25:11
Speaker 1: these really deep knee bends and all these deep squats
25:14
Speaker 1: and all this stuff, and you know, all of a sudden,
25:17
Speaker 1: you don't hear about it anymore, you know, I like
25:21
Speaker 1: things that have a little bit of stick. On the
25:23
Speaker 1: list you gave me, I would say reverse lunges would
25:26
Speaker 1: be the best. You're going to be bringing the bell
25:30
Speaker 1: down into the rack position single bell, I would. If
25:35
Speaker 1: it's in my right hand, I would step back with
25:37
Speaker 1: my right foot. If it's in my left hand, I
25:40
Speaker 1: would stick step back with my left foot. You get you,
25:44
Speaker 1: you know you touch your knee down for the two lunges,
25:48
Speaker 1: stand back up, switch sides, and keep going. That would
25:52
Speaker 1: be my suggestion. But for most people, for most of
25:57
Speaker 1: the time I train people, we don't do any of that.
25:59
Speaker 1: So for you, I think it's a good, solid choice.
26:03
Speaker 1: Thank you. Dustin asked the question, Dustin, this question is
26:07
Speaker 1: from the dust Bin. I mean, I'm telling you this
26:09
Speaker 1: is back. This is nineteen ninety nine. Stuff online. What
26:14
Speaker 1: is your opinion of the Hindu squad and push up
26:16
Speaker 1: program endorsed by trainer Matt Fury and Tim Anderson from
26:21
Speaker 1: Original Strength. Well, well, well, there's a name I haven't
26:24
Speaker 1: heard in a long time. When I first came online,
26:29
Speaker 1: Matt Fury was outside the high intensity training people. They
26:35
Speaker 1: called themselves hit Jedis, and they said that with a
26:38
Speaker 1: straight face. Matt Fury through Brooks Kubrick were I mean,
26:46
Speaker 1: they were the bigger names on the internet. And a
26:49
Speaker 1: guy Iowa Strongest Man was another one too, And if
26:54
Speaker 1: anyone remembers these names, congrats, because you've been You've been
26:58
Speaker 1: here a while online. Why Matt Fury I liked. One
27:05
Speaker 1: of the things I liked about Matt Fury is he
27:07
Speaker 1: talked about just doing clean and press and that was
27:11
Speaker 1: his whole strength program. And it really did remind me
27:14
Speaker 1: of how I trained as a child. And I wrote
27:16
Speaker 1: something and Brooks published it about how we traditionally trained
27:20
Speaker 1: with just the one exercise, the cleaning and press. Matt
27:24
Speaker 1: and Tim moved in both like the Hindu squad and
27:27
Speaker 1: push up. I'm not going to demonstrate it. I've tried
27:31
Speaker 1: to do the Hindu squad. I don't get the rhythm
27:34
Speaker 1: of it very well. And of course the Hindu push
27:37
Speaker 1: up were called Chinese push ups when I was young,
27:40
Speaker 1: when we were wrestling, and it's a very interesting exercise
27:46
Speaker 1: for just kind of kind of a weird kind of
27:49
Speaker 1: there's a weird kind of static strength you get through it.
27:52
Speaker 1: As you flow through the movement, You're moving but not quickly.
27:58
Speaker 1: It's fascinating. When people were saying telling me they were
28:02
Speaker 1: doing two thousand Hindu squats a day, kind of remind
28:06
Speaker 1: me of Frank SHAMROCK's book Enter the Lions. Then with
28:10
Speaker 1: I can't remember if it's every workout started with five
28:13
Speaker 1: hundred bodyweight squats or every or every you had to
28:17
Speaker 1: do five hundred body eight squats just to get in.
28:19
Speaker 1: I don't remember what it was, but five hundred is
28:23
Speaker 1: a lot. And then when I hear people saying they
28:26
Speaker 1: were doing two thousand, that's when I thought, by god,
28:30
Speaker 1: if you have to do something two thousand times a
28:32
Speaker 1: day to getting benefit out of it, that's a lot
28:35
Speaker 1: of work. I like the fact, and I've seen Tim
28:38
Speaker 1: do the Hindu Squad. I like what I see there.
28:43
Speaker 1: When I was young, and I was just talking about
28:45
Speaker 1: this today and I was hoping that I'll be able
28:47
Speaker 1: to turn around and see the book. But in Miles
28:51
Speaker 1: Callums Bodybuilding and Self Defense, and in the Ted Williams
28:55
Speaker 1: Serious Barbara books, they are still teaching people to squat
29:02
Speaker 1: with your heels raised. And so as a kid, we
29:05
Speaker 1: would do these heelssed squats and then later we were
29:09
Speaker 1: told that I can't remember what it was bad for
29:12
Speaker 1: I give us it was bad for your knees something
29:15
Speaker 1: like that. But what I liked about squatting on the
29:19
Speaker 1: toes was your feet got this really a ton of
29:26
Speaker 1: extra work. Your feet got this great workout. Your heels
29:29
Speaker 1: are up so as you squat down, you know there's
29:32
Speaker 1: a balance issue, but also you really need to squeeze
29:35
Speaker 1: the ground with your feet. You can't just you can't
29:37
Speaker 1: just sit back. So one of the things I like
29:40
Speaker 1: about watching the Hindu squat is I see a lot
29:44
Speaker 1: of footwork. I see a lot of ankle work, a
29:46
Speaker 1: lot of knee work, a lot of hip work. The
29:48
Speaker 1: back does a lot of effort. So very much, I
29:51
Speaker 1: think there's value to them. I think they have to
29:54
Speaker 1: be done well. But I'm also going to say this
29:56
Speaker 1: one thing, Dustin, I think when someone recommends to do
29:59
Speaker 1: these two thousand times a day, that's a bit of overkill.
30:04
Speaker 1: You know, if you're gonna do something two thousand times
30:07
Speaker 1: a day, I don't know, front squad eight hundred, two
30:09
Speaker 1: thousand times a day, and you'll get all the benefits.
30:12
Speaker 1: That was a joke. Don't go try it, Dustin. Fun question. So, yeah,
30:16
Speaker 1: I don't do the exercises, but I can see why
30:21
Speaker 1: people would like them. Of course, when you work out
30:25
Speaker 1: with Tim Anderson, the first thing you realize is the
30:28
Speaker 1: guy's the he's the real deal. But he uses so
30:32
Speaker 1: many interesting tools, but mostly because he's constantly exploring and learning,
30:39
Speaker 1: and he is a great role model for everybody in
30:41
Speaker 1: this field. He's constantly learning, he's constantly adapting, he's constantly
30:48
Speaker 1: correcting his own thoughts. Very rare in this industry. Thank you, Dustin.
30:54
Speaker 1: Fun question was interesting. Thank you, Daniel. We got that's it.
30:57
Speaker 1: We have a Dan and a Daniel today. This is
30:59
Speaker 1: a good so Daniel says, this is a philosophical training question.
31:05
Speaker 1: I'm stuck on an island with a single twenty calib
31:09
Speaker 1: single twenty kilogram kettlebell for a long time, six months
31:14
Speaker 1: or a year. How should I train? If I swim
31:18
Speaker 1: to another island after my year of solitude and there's
31:22
Speaker 1: a twenty four kilogram there, should I repeat the same program? Well? Yeah,
31:27
Speaker 1: and the other thing I would suggest after a while
31:29
Speaker 1: is swim to an island that has fresh water and
31:32
Speaker 1: lots of food, and you know, maybe other people and
31:35
Speaker 1: maybe a full gym. Why I find this so funny
31:40
Speaker 1: is that I just had this conversation with Pat Flynn,
31:43
Speaker 1: so I always recommend. It's in my book Kettlebell Workout Companion.
31:49
Speaker 1: It's over on Amazon. A couple of years back, I
31:52
Speaker 1: was doing a workshop for Zach Over in Nashville and
31:55
Speaker 1: he asked me to go through a bunch of kettlebell workouts.
31:57
Speaker 1: So I started, you know, slamming these things again. Then
32:00
Speaker 1: I realized that, you know, this should be published because
32:03
Speaker 1: the handout was massive, you know, so we just decided
32:07
Speaker 1: to publish it in that book. I have my it's
32:09
Speaker 1: called First twenty one Days and again shout out to
32:13
Speaker 1: Mark Fisher and Steph Crockett in Missouri. Because it was
32:20
Speaker 1: Mark and Steph they kind of encouraged me to do this.
32:23
Speaker 1: So we did the heartstyle Catabel certification and someone said, well,
32:26
Speaker 1: what do we do next? So I came up with
32:28
Speaker 1: the program. I'm you know, simplifying it ever since. But
32:31
Speaker 1: what I would recommend at first, Daniel, is that you
32:34
Speaker 1: you press press, press, press, press, goblet squad and suitcase.
32:38
Speaker 1: Carry this thing, the overhead press, the goblet squad, and
32:42
Speaker 1: the suitcase. Carry that will prepare you fundamentally for everything
32:47
Speaker 1: from there. Once you once you've kind of I would
32:50
Speaker 1: say two weeks, three weeks, four weeks of doing that whatever,
32:53
Speaker 1: I would add some maybe some swing drills, Romanian deadlift,
33:00
Speaker 1: that thing I call the Bulgarian goat bag swing, and
33:04
Speaker 1: any variation of swings that's a grinder, not a ballistic.
33:08
Speaker 1: I would suggest that also while you're doing that, if
33:13
Speaker 1: you haven't yet perfected your clean, perfect your clean, and
33:17
Speaker 1: at this time, I would also start throwing in elements
33:20
Speaker 1: of the Turkish get up. After a few months of that,
33:23
Speaker 1: you're starting to add some swings into the workout, You're
33:26
Speaker 1: starting do some loading Turkish getups. Then I would change
33:29
Speaker 1: gears a final time, and then I would I would
33:33
Speaker 1: go maybe a couple of weeks where three days a
33:36
Speaker 1: week I would snatch and Turkish get up, so a
33:39
Speaker 1: lot of you can spend a lot of time in
33:41
Speaker 1: this position. The combination of the Cutabell snatch and Turkish
33:45
Speaker 1: get up, these are two whole body movements that can
33:51
Speaker 1: be really exhausting but also very illuminating about what weak
33:55
Speaker 1: points you have. After that time, I would, you know,
33:58
Speaker 1: I don't know. I would bring out Wilson, your volleyball,
34:03
Speaker 1: have a good conversation with it about where your gaps
34:07
Speaker 1: and what do you need to do in training if
34:10
Speaker 1: you find that the twenty is too light? You know,
34:13
Speaker 1: talk to Wilson and then go swim to the other
34:16
Speaker 1: island and start and do the exact same thing with
34:19
Speaker 1: the twenty four killing ram bell. So press, squat and
34:24
Speaker 1: suitcase carry for a couple of weeks, learn the learn
34:29
Speaker 1: how to hinge correctly, add the swing and hopefully you'll
34:33
Speaker 1: be cleaning pretty well by then. After a while start
34:37
Speaker 1: bringing in elements of the Turkish get up. Of course,
34:39
Speaker 1: the beach is sandy, so you always have to be
34:41
Speaker 1: wiping your skin off after every set, and then the snatch,
34:45
Speaker 1: and once you get into a couple of week program
34:47
Speaker 1: just doing the snatch and the Turkish get up, swim
34:50
Speaker 1: to another island. Fun question, It made me happy. Okay,
34:54
Speaker 1: thanks so much. Spencer asked a question that I don't
34:57
Speaker 1: necessarily have an opinion opinion about, but let's do this.
35:02
Speaker 1: Spencer says, what are your thoughts on using microplates fractional plates,
35:06
Speaker 1: that is, the ones going from point five to two
35:10
Speaker 1: point five pounds? Something tells me that the easy strength
35:13
Speaker 1: philosophy opposes their use and instead sticks with basic weights
35:17
Speaker 1: and makes a bigger jump later after much practice. That's true,
35:21
Speaker 1: But I have young athletes who like the gratification of
35:24
Speaker 1: lifting one pound at a time, and they're barbelifts. I'm
35:27
Speaker 1: looking for easier weights to program barbe lifts for our
35:30
Speaker 1: two three sport high school athletes without adding too much
35:33
Speaker 1: volume or periitization in forty minute sections. So so what
35:38
Speaker 1: I like, and I hope all the listeners picked up
35:41
Speaker 1: on this. So in a general sense, I don't like microplates.
35:44
Speaker 1: I don't. I don't. It doesn't make sense. You know,
35:47
Speaker 1: when I was young, you know, at Olympic lifting meats,
35:50
Speaker 1: you know, you had certain specified jumps you had to
35:54
Speaker 1: make it a meet, and I want to say it
35:57
Speaker 1: was ten kilos and five kilos. It might have been
36:01
Speaker 1: five kilos of two and a half kilos. I don't remember,
36:05
Speaker 1: but you know it doesn't matter because I generally jumped
36:08
Speaker 1: in anyway. We didn't have these one kilo jumps that
36:14
Speaker 1: we have now in the modern weightlifting needs. Which so
36:18
Speaker 1: in a sense, if you spencer, if you go out
36:20
Speaker 1: and purchase a modern kilo Olympic bar, this is gonna
36:26
Speaker 1: be built in. You don't have to worry about it.
36:28
Speaker 1: Having said that, I've always found I've always found that
36:35
Speaker 1: improving in a linear fashion might happen the first few
36:38
Speaker 1: weeks of anything. When you first learn how to type,
36:41
Speaker 1: you get better every single every single typing session. When
36:44
Speaker 1: you first learn the drums, you get demonstrably better every
36:48
Speaker 1: single time. There's that movie Love Actually, where the boy
36:53
Speaker 1: gets better at the drums every single I mean, it
36:57
Speaker 1: seems to improve by the minute in screen time. But
37:05
Speaker 1: once you get to a certain point, improvement comes in staccato,
37:11
Speaker 1: a chaotic pace. It just seems to at times, we
37:16
Speaker 1: just seem to improve. And I like that. But and
37:21
Speaker 1: you put the butt in there for me, you're working
37:24
Speaker 1: with younger athletes, So for me, I think it's a
37:27
Speaker 1: very rational appropriate thing to add those lighter jumps. You know,
37:32
Speaker 1: I talked about this when I first designed. I designed
37:35
Speaker 1: a really big weight room one time, and the people
37:41
Speaker 1: we were working with thought you should only have ten
37:45
Speaker 1: pound jumps. Well, the problem is, you know, if you're
37:48
Speaker 1: going let's say, let's see a terrible example, but we're
37:52
Speaker 1: used dumbell, Say like, you have one hundred pound Dumbell
37:57
Speaker 1: and then the next one is one hundred and ten.
38:00
Speaker 1: You know, that's a that's a that's a ten percent jump.
38:04
Speaker 1: That's a lot, but it's a ten percent jump one
38:07
Speaker 1: hundred to one hundred and ten. Now I've got little uh,
38:11
Speaker 1: you know, I got little Edna over there, and she
38:13
Speaker 1: goes from my mask, skills are gonna kill me right here.
38:18
Speaker 1: But seel like she's using twenty pound dumbbells in the
38:21
Speaker 1: overhead press. Well, the next jump over is thirty thirty.
38:29
Speaker 1: Isn't that a fifty percent jump in load? I mean,
38:34
Speaker 1: that's a massive jump for her to get ten percent,
38:38
Speaker 1: you'd go to twenty two, and maybe twenty two is
38:42
Speaker 1: a big jump. But man, and again it's one of
38:46
Speaker 1: those things. It's it's only ten pounds. Okay, it's only
38:51
Speaker 1: ten pounds, but when you're putting on ten pounds, ten
38:57
Speaker 1: pounds as a fifty percent increase load is different than
39:01
Speaker 1: ten pounds as of five or ten percent increase in
39:03
Speaker 1: the load. So I applaud the idea of using with
39:06
Speaker 1: your younger athletes, especially with your females, and especially with
39:10
Speaker 1: your multi sport athletes, because improvement at that level feels
39:17
Speaker 1: are seems incremental, slowly incremental, but in reality they're improving
39:23
Speaker 1: really quickly. Sometimes we just don't have the tools to
39:27
Speaker 1: see them improve that fast fun question, Spencer, and I
39:30
Speaker 1: don't hope that helped. Thank you well. We have a
39:32
Speaker 1: question from Olga, and Olga says, I have a question
39:36
Speaker 1: regarding strength training and table tennis in middle aged I
39:41
Speaker 1: am forty one and releasingly recently got back to training
39:45
Speaker 1: table tennis after a twenty year break. I managed to
39:48
Speaker 1: train three times a week and slowly started competing in
39:52
Speaker 1: the local league. It's not easy to face the limitations
39:55
Speaker 1: and speed body and movement, but it is also beautiful
39:59
Speaker 1: to see after training how the skill inform are getting back,
40:04
Speaker 1: and then I can still play at a fairly decent level.
40:06
Speaker 1: That's the best part of retirement, when you come out
40:10
Speaker 1: of retirement. I guess Seriena Williams is coming out of
40:14
Speaker 1: retirement and a lot of the skills that she has
40:17
Speaker 1: are going to come right back so much and actually
40:20
Speaker 1: in some ways she's going to be even better because
40:22
Speaker 1: the mind and brain has had a chance to erase
40:25
Speaker 1: a lot of the extra patterns that we add in
40:29
Speaker 1: my question, what would you recommend What would be your
40:32
Speaker 1: recommendation for strength training for aging table tennis players. I
40:38
Speaker 1: consulted some literature on the matter, but everything I found
40:41
Speaker 1: mainly concerns younger players and bodies. There is also the
40:45
Speaker 1: issue of time, as it is impossible to fit more
40:49
Speaker 1: than two or three strength training sessions a week on
40:52
Speaker 1: the top of three table tennis training sessions. Well for
40:58
Speaker 1: anybody at forty one, any of our listeners who are
41:03
Speaker 1: returning to a sport, but see between ages thirty six
41:07
Speaker 1: and fifty five, whatever it tell you to me the same,
41:10
Speaker 1: I would put you in a very simple strength training program.
41:13
Speaker 1: Make it as simple as possible. If you're only can
41:16
Speaker 1: train two or three days a week, I would recommend
41:18
Speaker 1: an easy strength template. I just went through this, but
41:21
Speaker 1: I'll give it to you also, so two or three
41:23
Speaker 1: days a week, I would do an overhead press, a
41:26
Speaker 1: pole variation I don't know olga if you can do
41:29
Speaker 1: pull ups if not, lap machine rows, lap machine pulldowns
41:33
Speaker 1: or rows, and a deadlift variation, and there are so many.
41:38
Speaker 1: I like rack deadlift for people over thirty five because
41:42
Speaker 1: it's you don't have to worry about pulling up off
41:44
Speaker 1: the floor. Trap bar deadlifts might be a good opportunity
41:47
Speaker 1: to do for you also, And then I would say
41:50
Speaker 1: the ab wheel and or the hanging bent knee leg rays.
41:55
Speaker 1: If you struggle with grip or even kind of any
42:01
Speaker 1: kind of low back issue, the hanging bent kny leg
42:05
Speaker 1: rais is money because you get that full body traction
42:09
Speaker 1: and as you bring your knees to your belly, you
42:11
Speaker 1: get that lower body extension, that lower body stretch. You know,
42:18
Speaker 1: it feels great. And then of course I would do
42:22
Speaker 1: suitcase carries. So this is a second time in this
42:25
Speaker 1: podcast I've recommended the same thing three days a week.
42:28
Speaker 1: A press, a pull, a row, a lap, pull down,
42:33
Speaker 1: a chin up, a deadlift, variation on those three. As
42:40
Speaker 1: you first start, I would start with something pretty reasonable,
42:43
Speaker 1: three sets of eight, three sets of ten. Practice the
42:46
Speaker 1: lift for three to six weeks. Slowly bring yourself down
42:50
Speaker 1: in reps and up and load. When you get to
42:53
Speaker 1: about three sets of five, alternate one week three sets
42:56
Speaker 1: of five, next week, five sets of three as a
43:00
Speaker 1: load keeps going up. Once the load starts to slow,
43:04
Speaker 1: then go into a pure easy strength program. You can
43:07
Speaker 1: get my book Easy Strength omnibook over at Dan john
43:10
Speaker 1: University dot com slash bookstore. With the ab work you know,
43:20
Speaker 1: make sure you're getting make sure you're getting a nice
43:22
Speaker 1: little you know, nodded sensation and stop with the suitcase,
43:26
Speaker 1: carry very the load every time and just go down
43:29
Speaker 1: with one hand and back with the other. If you
43:31
Speaker 1: want to do it a couple of rounds of that,
43:32
Speaker 1: that's great. But the key post thirty five thirty six
43:39
Speaker 1: for a someone trying to use the weight room to
43:43
Speaker 1: improve their sport is to pick very simple global exercises
43:48
Speaker 1: that there's plenty of room for you to improve on.
43:51
Speaker 1: And honestly, you just you know, I don't know how
43:55
Speaker 1: to say. Ye. It's like going down a hill and
43:58
Speaker 1: at a boggin. You know, you just you push and
44:01
Speaker 1: then we you go, and that's how that's the that's
44:04
Speaker 1: the opinion you have to have. You're going to just
44:07
Speaker 1: hop on the lifting bus and go and uh and
44:13
Speaker 1: find out where the adventure takes you. Congrats on coming back,
44:17
Speaker 1: and I'm really happy to see you skill improve. The
44:20
Speaker 1: program I told you probably won't have a lot of
44:22
Speaker 1: impact on your table tennis skills. If you find that
44:26
Speaker 1: you're lifting is getting in the way of your your
44:29
Speaker 1: table tennis skills, maybe reach back out to me. It shouldn't.
44:33
Speaker 1: But then then we need to talk more about pure recovery. Okay,
44:38
Speaker 1: thank you, Olga, and good luck. To you. Well that's
44:40
Speaker 1: it for today again. If you have a question, please
44:44
Speaker 1: send it to us at the podcast at the following
44:46
Speaker 1: address podcast at dan john University dot com. Each and
44:52
Speaker 1: every week I sit down and try to answer your
44:54
Speaker 1: questions and until next time, let's all keep on lifting
44:57
Speaker 1: and learning. Thank you.