Latest / The Dan John Podcast / EP 355 - ABF, KB Press, Auto-Regulation, Hyrox, Lifting Belts & Straps, Clean and Press

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EP 355 - ABF, KB Press, Auto-Regulation, Hyrox, Lifting Belts & Straps, Clean and Press · The Dan John Podcast

0:12
Speaker 1: Hello, and welcome back everybody the Dan John University dot
0:16
Speaker 1: com podcast. I'm Dan John. Remember if you have a
0:19
Speaker 1: question and you want to send it to the podcast,
0:21
Speaker 1: here's the address podcast at dan Johnuniversity dot com. Thank you.
0:27
Speaker 1: Let's get started. A question from Mick, and it's a
0:30
Speaker 1: question I like, what program do you recommend for someone
0:33
Speaker 1: who is sufficiently and only looking to clean and overhead
0:38
Speaker 1: press their body weight with a barbell. Nick is one
0:42
Speaker 1: hundred and ninety eight centimeters tall. That's six to six
0:44
Speaker 1: for my Americans, eighty kilograms. Now, this is going to
0:49
Speaker 1: be one of the issues from my American audience one
0:52
Speaker 1: hundred and seventy six twenty four and currently pressing fifty
0:56
Speaker 1: k for one rep, So you want to add thirty
0:59
Speaker 1: kilogram to your press. Nothing else to interest me at
1:03
Speaker 1: the gym apart from clean and pressing my own body
1:06
Speaker 1: weight with a bar bell. Well, just a couple of
1:09
Speaker 1: technical things first, and then we'll talk about a simple program.
1:13
Speaker 1: The nice thing is it's such a good goal. Now,
1:17
Speaker 1: being really tall and only eighty kilograms one hundred and
1:21
Speaker 1: seventy six is going to be a part of the problem,
1:24
Speaker 1: but we can overcome that. The first thing is whether
1:28
Speaker 1: you're using kettlebells or bar bells, your clean technique is
1:32
Speaker 1: the foundation you have to be able to clean your
1:35
Speaker 1: goal weight with effort, but reasonably minimal effort. There's a
1:41
Speaker 1: phrase I've just invented. So, I mean, if you have
1:45
Speaker 1: a terrible clean, if you're out of weightlifting me and
1:50
Speaker 1: you're doing the clean and jerk and you have a
1:52
Speaker 1: rough clean because of the ballistic nature of the jerk,
1:55
Speaker 1: you can still pull it out. But if you have
1:58
Speaker 1: a tough clean with the press, all that energy you wasted.
2:02
Speaker 1: You know, getting your elbows underneath, getting your wrist in
2:04
Speaker 1: a good position is going to hurt you. So, whether
2:07
Speaker 1: it's the kettlebell or bar bell, you got to really
2:10
Speaker 1: focus on having a clean and crisp clean, clean and
2:15
Speaker 1: crisp clean. Write that down. The next thing is you
2:21
Speaker 1: really do have to practice. When you get into the
2:25
Speaker 1: moments before you press, I want you to practice. And
2:28
Speaker 1: you can just do this with kettlebells. You can actually
2:32
Speaker 1: you can just take your kettlebells and go for a
2:34
Speaker 1: rack walk with it. Now, in my early DVDs we
2:38
Speaker 1: used to do with the bar bell the rack carry
2:42
Speaker 1: and then you know, so especially if you're training for
2:44
Speaker 1: a strong man contest. You would walk with the barbell
2:48
Speaker 1: here and then every so often either push, jerk it
2:51
Speaker 1: overhead or press it overhead, depend on the load. And
2:54
Speaker 1: what was good about that is it build that It
2:57
Speaker 1: builds that residual strength that that well the anna con
3:02
Speaker 1: distraint that you got to lock everything down. You want
3:04
Speaker 1: to turn yourself into a platform before you press, so
3:10
Speaker 1: master the clean and then number two. Spend some time
3:13
Speaker 1: getting really good in the rack position. All right, now
3:16
Speaker 1: about a program. If you want to approve your press,
3:19
Speaker 1: you gotta press. I had real good success at the
3:21
Speaker 1: start of the millennia with my press. I had a
3:25
Speaker 1: real simple program. It was just this one day a week.
3:29
Speaker 1: There was more to it, but I'm just going to
3:31
Speaker 1: tell you the press part. One day a week, I
3:33
Speaker 1: did one clean and eight presses, three sets with just
3:38
Speaker 1: a minute rest in between. And you have to judge
3:41
Speaker 1: the load on that last set of eight, not those
3:43
Speaker 1: first two. While you're fresh. You might get to the
3:46
Speaker 1: set of eight put the way down go as is
3:48
Speaker 1: way too late. But if you're only using sixty seconds,
3:51
Speaker 1: you know, one sweep of the second hand around the dial,
3:55
Speaker 1: that second set catches up to you sooner, and you
3:57
Speaker 1: think and the third set is like, my god, I
4:00
Speaker 1: feel like I just put the bar down. But if
4:02
Speaker 1: you get eight on that third set, then go up.
4:05
Speaker 1: And that's the only rule. The other day of the week,
4:08
Speaker 1: the program was so silly. All you did was this.
4:11
Speaker 1: You put the bar bell, your lightest kettlebells on the ground,
4:16
Speaker 1: you clean it, press it AD weight, clean press it adweight,
4:22
Speaker 1: clean press adweight, clean press adweight, and you just keep
4:26
Speaker 1: nudging those numbers up. For a lot of our audience,
4:29
Speaker 1: in the beginning, you might make ten kilo jumps, twenty
4:32
Speaker 1: two pound jumps, twenty pound jumps. As you slide the
4:36
Speaker 1: weights up higher, they become five kilo ten eleven pound
4:41
Speaker 1: ish jumps, and then towards the end it becomes very,
4:45
Speaker 1: very incremental. And what you're trying to do is on
4:48
Speaker 1: Monday you do the three sets to eight, you're getting
4:50
Speaker 1: only getting twenty four reps, then good volume. And on
4:53
Speaker 1: the other day, let's just say Friday, you're doing this
4:57
Speaker 1: very simple, single, single, single, single, single, single, single, as
5:01
Speaker 1: high as you can. Presses get better when you press,
5:05
Speaker 1: and the same way squats get better when you squat.
5:07
Speaker 1: But I found that those two days like that were
5:10
Speaker 1: very simple. Now what else do you even to do
5:12
Speaker 1: for the program? So yeah, I think you should have
5:14
Speaker 1: a high volume day and a day where you just
5:16
Speaker 1: add load the other days of the week. I don't
5:19
Speaker 1: think it's a bad idea to do front squats to
5:21
Speaker 1: help you. Obviously, you're not going to use your ideally
5:25
Speaker 1: on a clean and press, you're not going to use
5:27
Speaker 1: your legs a lot on the on the press part,
5:31
Speaker 1: but you want to be strong that you're just rock
5:34
Speaker 1: solid in the rack. The final thing I want to recommend. Okay,
5:39
Speaker 1: so three sets of eight with the press on Friday,
5:45
Speaker 1: the continuing increasing singles another day, and also you can
5:52
Speaker 1: sprinkle in all kinds of things there. Anything you want
5:54
Speaker 1: to do on those two other days is fine. Weirdly,
5:57
Speaker 1: pull ups help some people with their clean and press,
5:59
Speaker 1: and cleanup press helps some people with their pull ups,
6:02
Speaker 1: which is kind of an odd thing to say. I
6:05
Speaker 1: would recommend front squats. Maybe that's a good Wednesday workout
6:08
Speaker 1: for you. But one last thing I want to recommend.
6:11
Speaker 1: It was really helpful for me, and I picked this
6:13
Speaker 1: up from my coach Dick knotmeer. If it's not so
6:18
Speaker 1: much in the three sets to eight day, but on
6:20
Speaker 1: the other day, especially when you get closer and closer
6:24
Speaker 1: to your max. We used to call each press out
6:26
Speaker 1: so you lock the weight. So I do a single clean,
6:29
Speaker 1: a single press, and when I lock the weight out overhead,
6:33
Speaker 1: I make these little arm bends about that long. I
6:36
Speaker 1: don't know how long that is. Sometimes we make a
6:39
Speaker 1: mistake and go too far down to but up to
6:43
Speaker 1: about eight press outs, you got the weight overhead, you
6:46
Speaker 1: made your press, and now you're just going to be
6:48
Speaker 1: a little locking weirdly. You know, when I first started
6:52
Speaker 1: doing this, the first muscles I noticed were the serratus
6:55
Speaker 1: muscles right here, you know, the these little they look
6:59
Speaker 1: like ribs, but there muscles. Man, I got pulled up
7:03
Speaker 1: in my training. One of our training partners, Randy Taylor, said,
7:06
Speaker 1: that's why guys who used to Olympic lift always looks
7:10
Speaker 1: so good as bodybuilders, because they build up and it's
7:14
Speaker 1: a weird kind of strength. It's this kind of that
7:17
Speaker 1: position of strength. You know, you know when you pull
7:21
Speaker 1: your shoulder blades back, you know you have a different
7:25
Speaker 1: kind of posture. But then what I want you to
7:27
Speaker 1: do is kind of bring your shoulder blades back and
7:31
Speaker 1: under well, that's what the press outs seem to do.
7:34
Speaker 1: It'll make sense when you do them. It does build
7:37
Speaker 1: up a nice isometric strength. You want to get to
7:40
Speaker 1: the point that the only part of the press you're
7:41
Speaker 1: going to worry about is the start to about eye
7:44
Speaker 1: height depending on your levers, but usually it's somewhere in there.
7:48
Speaker 1: But once you get there, you've got to lock it
7:51
Speaker 1: out every time, and the lockouts will help whether you're
7:54
Speaker 1: using kettlebells or barbells. I would stick to the program
7:59
Speaker 1: if you aside to add a third day every week. Personally,
8:02
Speaker 1: i'd rather you do something like the seesaw press with
8:05
Speaker 1: the kettlebells. If you don't have kettlebells but you have
8:09
Speaker 1: dumb bells, the seesaw press with dumb bells, because I
8:12
Speaker 1: like that kind of independent suspension. It seems to train
8:17
Speaker 1: when you're doing your presses. Nick, good luck to you,
8:20
Speaker 1: and i'd like to know if you can make it's
8:22
Speaker 1: a great goal. It's a great goal for everybody. Folks.
8:24
Speaker 1: Pressing your body weight overhead is it's just a line
8:30
Speaker 1: in the sand for strength. Obviously, i'd like you to
8:33
Speaker 1: many of you to think of including the bodyweight snatch,
8:36
Speaker 1: but if you can clean and press your body weight
8:39
Speaker 1: overhead in my book, You're strong. Okay, thank you. Good question.
8:43
Speaker 1: We have a question from Jeff. I'm turning forty next year.
8:47
Speaker 1: I'm chasing a goal of running forty miles on my
8:49
Speaker 1: birthday and doing forty rounds of the armor building formula
8:53
Speaker 1: in the same week, a goal that I stole and
8:56
Speaker 1: edited from another listener from the podcast Good I have
9:00
Speaker 1: run these distances before, but mixing in the strength component
9:03
Speaker 1: is where things get interesting. Thanks to you, I've lost
9:06
Speaker 1: thirty pounds this past year and I'm able to run
9:09
Speaker 1: again without pain. Hey, that's great to hear thirty pounds
9:13
Speaker 1: in a year. That's some serious effort there. Good job.
9:17
Speaker 1: My question is this, I have a twenty nine mile
9:19
Speaker 1: race in November. Alongside my running, I will have done
9:23
Speaker 1: kettlebell armor building formula, barbell easy strength barbell armor building formula,
9:29
Speaker 1: and then I have a blank spot. During the eight
9:31
Speaker 1: weeks leading up to twenty nine miler, I am debating
9:34
Speaker 1: between a single side easy strength kettlebell, two hand swings,
9:39
Speaker 1: split solock squats, kettleble snatch, one hand press, one arm
9:44
Speaker 1: row that's good and running program for running program four
9:49
Speaker 1: of the armor building formula. What do you think. Do
9:52
Speaker 1: you see the armor building formula interacting wealth and endurance
9:55
Speaker 1: athletes or is it more a low key, easy strength
9:59
Speaker 1: that addresses impound It's coming from my running a better idea.
10:02
Speaker 1: My goals are to be well rounded, not get hurt.
10:04
Speaker 1: I love this, spend time in a healthy headspace, and
10:08
Speaker 1: set a quiet example for my family of three kids. Well,
10:11
Speaker 1: first off, first off, hats off for a thirty pound
10:16
Speaker 1: weight loss and taking care of your kids and being
10:18
Speaker 1: an inspiration to them. So this is this is one
10:24
Speaker 1: of those nice answers where you're already been, You've been
10:27
Speaker 1: doing the work. You know what's going on now? This
10:29
Speaker 1: goal of doing forty rounds. I mean, I don't know
10:32
Speaker 1: if you're doing back to back to back or just
10:34
Speaker 1: do the forty rounds in that one day. Yeah, I don't.
10:41
Speaker 1: I think either approach is fine. I wouldn't use a timer.
10:44
Speaker 1: I would just get done with it. Since you already
10:47
Speaker 1: have a you're at a good place already, I think.
10:51
Speaker 1: And this simply comes from I mean, it's not it's
10:54
Speaker 1: not me. It comes from you know, my real one
10:56
Speaker 1: of my real heroes, Percycrity. This because by Andrew Gunn.
11:01
Speaker 1: It just came out this last year. The forward is brilliant.
11:05
Speaker 1: I wrote it, but Easy Strength comes from an Australian
11:09
Speaker 1: track and field coach who basically gave us the vision
11:14
Speaker 1: of how to do the program. Of course Pavel simplified
11:16
Speaker 1: it for me when the first time we met, and
11:19
Speaker 1: I have been very happy. Percy coach Sarahitie mentioned that
11:25
Speaker 1: he believed that marathon er should be able to bench
11:27
Speaker 1: body weight and deadlift double body weight. And I find
11:31
Speaker 1: that interesting because when I say you know double body
11:35
Speaker 1: weight online people rebel in the comments, and yet he
11:39
Speaker 1: expected a guy who could run twenty six point two
11:42
Speaker 1: miles to be able to do it. So, like pressing
11:45
Speaker 1: or snatching body weight, you have two approaches to it.
11:48
Speaker 1: You can either really get strong or lose some weighty both,
11:53
Speaker 1: and if you do both, the road is a little
11:55
Speaker 1: bit easier. I would say easy Strength as your base. Now.
12:01
Speaker 1: Easy Strength for certainly the twenty nine mile run. I
12:04
Speaker 1: think that's gonna be very I mean because it's a
12:07
Speaker 1: program based for long distance running and it works well
12:10
Speaker 1: with at every other sport. When you start sneaking up
12:13
Speaker 1: on this day, we're gonna do the forty forty the
12:15
Speaker 1: week or do the forty forty. I would suggest doing
12:19
Speaker 1: the ABC at least once a week. Whether you do
12:24
Speaker 1: the whole armor building formula might be overkill with all
12:28
Speaker 1: the running you're gonna be doing, but make sure you
12:31
Speaker 1: stay you keep touching base with the ABC, I would
12:36
Speaker 1: suggest if you're gonna lift the ABC, I would do
12:40
Speaker 1: it like if you have a long slow distance day.
12:44
Speaker 1: You know, sometimes people call it garbage miles. Now I
12:48
Speaker 1: still like LSD long slow distance better, but I would
12:52
Speaker 1: do your long slow run, come home and do the
12:55
Speaker 1: ABC there. If you want to keep doing the presses,
12:58
Speaker 1: I would suggest doing once one day week high rep pressing.
13:04
Speaker 1: So if you're gonna do the armor building formula, the
13:06
Speaker 1: armor building formula quickly comes just this one day week
13:09
Speaker 1: after the LSD run armor building complex another day maybe
13:15
Speaker 1: after maybe a little bit if you're running hills or
13:18
Speaker 1: intervals or anything. When you get home from that day
13:21
Speaker 1: a high rep press day, I think it's a great idea.
13:25
Speaker 1: Now I crush all this stuff a lot better than
13:28
Speaker 1: the books. This is armored building Formula, and this is
13:30
Speaker 1: easy Strength omnibook. These are available at dan Johnuniversity dot
13:34
Speaker 1: com slash bookstore. But it seems like you already know
13:37
Speaker 1: what we're talking about for the But I'm just telling you, folks,
13:41
Speaker 1: you got a guy turning forty once a run forty miles,
13:44
Speaker 1: just lost thirty pounds, and do forty rounds of the ABC.
13:48
Speaker 1: That's and take care of three kids. You're doing a
13:51
Speaker 1: hell of a job and keep it up. Thank you.
13:54
Speaker 1: Got a question from Neil, and it's a real simple question.
13:57
Speaker 1: What are your thoughts on lifting belts and sleeves for
14:00
Speaker 1: squats and deadlists, et cetera. Do belts reduce injury risk
14:05
Speaker 1: or simply help more weight to be lifted. I'm not competing,
14:08
Speaker 1: just lifting for strength and fitness. Should I use them now? Generally?
14:12
Speaker 1: I would say this if you're just working out. I
14:16
Speaker 1: don't know your injury history, but I remember in ninety
14:20
Speaker 1: and ninety one, those are the two years I was
14:22
Speaker 1: at my best as an Olympic lift. They really were
14:24
Speaker 1: my best years, and I began to notice I'd go
14:27
Speaker 1: to the gym and I'd put on it, ankle straps,
14:30
Speaker 1: knee braces, I had risk risk things, you know. I'd
14:36
Speaker 1: tape my thumbs up, I'd put my belt on, you know,
14:40
Speaker 1: I look like a mummy getting ready to lift. And
14:44
Speaker 1: when I kind of at the end of that second
14:47
Speaker 1: season ninety one, you know, I kind of folded my
14:49
Speaker 1: arms and said, what are you doing? You know, you're
14:52
Speaker 1: supposed to be doing this for you know, general health
14:54
Speaker 1: and to you know, to feel good. Certainly, you still
14:58
Speaker 1: I still want to compete. In fact, I was what
15:02
Speaker 1: fifteen sixteen years for my best year as a discus thrower,
15:05
Speaker 1: but I just decided that time to really rethink any
15:10
Speaker 1: of the extra equipment I was gonna use. Through the years,
15:13
Speaker 1: I've gotten rid of a lot of things. I still
15:16
Speaker 1: have lifting straps, but that's only when I do poles
15:21
Speaker 1: and I don't do polls very often. But I still
15:24
Speaker 1: keep the straps for belts. The only time I wear
15:28
Speaker 1: a belt is when I compete on the platform for
15:31
Speaker 1: my cleaning jerks. I think when you're doing cleaning jerks,
15:35
Speaker 1: for me, that moment where I ratchet the belt tight,
15:40
Speaker 1: you know, getting to the notch it's supposed to be
15:42
Speaker 1: at that, you know, it reminds me of ana con
15:46
Speaker 1: of strength and even here, you can I can just
15:49
Speaker 1: feel myself, you know, I just did that motion. I
15:51
Speaker 1: can feel myself getting ready to attack the bar belt.
15:55
Speaker 1: If you're a general trainer, I don't know if there's
15:58
Speaker 1: a lot of value to these things. They if you're hurt,
16:04
Speaker 1: you know, you know, do a little benefit of hindsight.
16:07
Speaker 1: How did you get hurt? Then, you know, get proper intervention,
16:11
Speaker 1: get your rehab done, and then try to find a
16:14
Speaker 1: way about not getting hurt again. Through the years, I've
16:18
Speaker 1: gotten rid of all kinds of little piece of equipment
16:20
Speaker 1: in my gym. We don't use collars at all. You know,
16:24
Speaker 1: if you're Olympic lifting and you know the weights are
16:27
Speaker 1: coming off, the problem is you not it not the barbell,
16:32
Speaker 1: so on lifting, gloves and belt, sleeves, straps and all
16:38
Speaker 1: that stuff. If you're not using them, don't at them.
16:41
Speaker 1: If you are using him, take a moment aside, think
16:44
Speaker 1: it through and remind yourself why am I using them?
16:48
Speaker 1: Because if it's to mask or hide injuries, you might
16:53
Speaker 1: be you know, you might be playing with fire. All right,
16:55
Speaker 1: good question, Neil, and thank you. Andrew has a question.
16:59
Speaker 1: I struggle with the armor building formula press days and
17:01
Speaker 1: I'm looking for some guidance. I'm a forty four year
17:04
Speaker 1: old male five seven, one hundred and thirty five pounds
17:07
Speaker 1: sixty kilos and a runner, and I would say, right,
17:10
Speaker 1: there is gonna be probably the problem with your press,
17:12
Speaker 1: your one hundred and thirty five and you run. You
17:15
Speaker 1: run about thirty miles a week. I started strength training
17:18
Speaker 1: a few years ago as a compliment to my running.
17:21
Speaker 1: I have your Easy Strength omnibook in both Armor Building
17:24
Speaker 1: Formula books, and I'm on my third round of the
17:27
Speaker 1: Armored Building Formula now using a pair of adjustable kettlebells.
17:31
Speaker 1: I'm slight a frame, not as strong as most people
17:34
Speaker 1: who send you questions. My first time through with the
17:37
Speaker 1: Armor Building Formula was with the double twelve k kettlebells,
17:41
Speaker 1: second was double fourteen's, and now I've nudged it up
17:45
Speaker 1: to double fourteen point five for round three. I'm okay
17:48
Speaker 1: with the cleans and squats, but the overhead presses are
17:51
Speaker 1: hard for me. On press days, I typically managed three
17:55
Speaker 1: or four sets at the two three five and then
17:57
Speaker 1: grind through the rest of the workout with two two three,
18:01
Speaker 1: two three sets. I think that's your answer right there.
18:08
Speaker 1: Erica who trains with us, she's she's in a very
18:11
Speaker 1: similar place as you, and coming back off of a
18:16
Speaker 1: shat of surgery, she had lost all of her press strength.
18:20
Speaker 1: But she's doing the same thing. And I'll get to
18:23
Speaker 1: this in just a moment. But your idea of going
18:26
Speaker 1: two three two three two three is actually very good.
18:29
Speaker 1: This takes a while, and on a recent podcast episode,
18:32
Speaker 1: I heard you emphatically I advise a listener to build
18:36
Speaker 1: up his presses from sets of two three five to
18:38
Speaker 1: two three five ten, So I figured I should work
18:41
Speaker 1: on this. Do you have any advice on how to
18:44
Speaker 1: catch up my presses? Besides ABF, I try to round
18:48
Speaker 1: out my weeks with a couple easy strength esques, routines
18:52
Speaker 1: of declined pushups and ring dips, waited pull ups, Gladiator deadlist,
18:57
Speaker 1: goblet squats, ab will Farmer suitcase care. All our exercises
19:01
Speaker 1: are body weight or kettlebell. I'd welcome any advice. Well,
19:07
Speaker 1: first off, you know, I do have those press progressions
19:10
Speaker 1: in Armorbilding Formula two, but the simplest thing I can do,
19:15
Speaker 1: and since you have adjustable kettlebells, I don't know how
19:18
Speaker 1: fast they adjust. That'd be the only thing is you know,
19:21
Speaker 1: maybe on your on your round. It sounds like you're
19:26
Speaker 1: gonna stick this fourteen point five right now, so on
19:29
Speaker 1: round two and three you're at fourteen point five. Maybe
19:34
Speaker 1: for when you do your fives dropped, dropped to ten kilos,
19:38
Speaker 1: and then when you do your tens, maybe even drop
19:41
Speaker 1: to eight kilos. Now here's how it's too easy. Okay,
19:45
Speaker 1: so now you know what to do. So the next
19:47
Speaker 1: set two, three with the fourteen to five, the five
19:53
Speaker 1: with the twelve, and the set of ten with the ten.
19:58
Speaker 1: If that's too easy, if that's too hard, well that's
20:01
Speaker 1: easy to you adjust downwork. To me, that's always the
20:05
Speaker 1: best way I like and and I hold true to this.
20:10
Speaker 1: When you're doing those sets of two, three, five, ten,
20:13
Speaker 1: the ten is hard, but you'll notice you're almost instantly
20:16
Speaker 1: ready to get back on the two and the three.
20:19
Speaker 1: So what we're doing is the very best thing that
20:21
Speaker 1: kettlebells can be used for density. You're taking you're taking
20:28
Speaker 1: work and compressing the time. It's either more work, same
20:32
Speaker 1: time or same work less time. But that's the key.
20:37
Speaker 1: Time is the factor with kettlebells working. It's called density training.
20:41
Speaker 1: And for me, I think when you do this kind
20:44
Speaker 1: of stuff and you race a race, but you finish
20:47
Speaker 1: your set of ten, you put it down. You haven't
20:51
Speaker 1: recovered enough to do a set of ten or a
20:53
Speaker 1: set of five. But you know he can get two.
20:56
Speaker 1: You get the two done. You know he can get three.
20:58
Speaker 1: You get the three done. Arrest a little bit, get
21:01
Speaker 1: the five, arrest a little bit more, get the ten, ten,
21:06
Speaker 1: two three, rest five, rest, rest ten. It seems to
21:11
Speaker 1: speed things up, and that's what we want to be doing.
21:14
Speaker 1: As a runner, who's you know, who's sixty kilos one
21:20
Speaker 1: thirty five? Pressing is going to be an issue for you.
21:22
Speaker 1: That's nobody's fault because you're doing running and lifting, which
21:28
Speaker 1: is great, but there is there is some issues. If possible.
21:33
Speaker 1: One other thought, this is an early nineteen seventies thought,
21:37
Speaker 1: if you can get away with lifting three days a
21:39
Speaker 1: week and running three days a week where you lift
21:42
Speaker 1: and run on the same day, if possible, and give
21:48
Speaker 1: yourself those four days a week to do real easy
21:51
Speaker 1: stuff like mobility work and other stuff like that, give
21:54
Speaker 1: yourself more time to recover might help you. You know,
21:58
Speaker 1: if you said you were an instead of one thirty five,
22:01
Speaker 1: you know, three thirty five, we'd be chasing some other
22:04
Speaker 1: things and I wouldn't be you know, I wouldn't be
22:07
Speaker 1: so worried about your recovery so much. But where you're
22:10
Speaker 1: you're at as a runner and a little bit leaner
22:12
Speaker 1: and the goals you have. Try to see if you
22:15
Speaker 1: can match up a few days a week where you lift, run, run, lift,
22:21
Speaker 1: however it works out, rest a full day, the next day, repeat,
22:25
Speaker 1: rest a full day, repeat and then rest two days
22:28
Speaker 1: and see if that works. Thank you great questions. Thank
22:31
Speaker 1: you so much. I have a question from A Kapeel.
22:33
Speaker 1: First of all, thank you for all you've taught me
22:35
Speaker 1: in the world of strength and conditioning over the years. Well,
22:37
Speaker 1: thank you. I am a doctor with a background and
22:40
Speaker 1: strength and condition myself lifting since age thirteen, currently thirty six.
22:45
Speaker 1: Your advice has kept me grounded, particularly during the last years.
22:49
Speaker 1: I've got two daughters under the age of three. It
22:52
Speaker 1: is interesting, you know, I'm just looking at doing the math.
22:55
Speaker 1: You and I are very concurrent. I did lift earlier
22:58
Speaker 1: than you, but when I was in my mid thirties,
23:00
Speaker 1: I had two daughters under the age of three, so
23:02
Speaker 1: that's kind of fun. My wife and I are looking
23:06
Speaker 1: to do a fitness challenge together and the high rocks
23:09
Speaker 1: trend feels stupid enough to try. How would you approach
23:12
Speaker 1: train like this? I currently live four days a week
23:15
Speaker 1: full body split, and I'm very bulky. He's one hundred
23:19
Speaker 1: and five kilos two thirty one at six foot three.
23:24
Speaker 1: So the first thing you gotta do if you're going
23:27
Speaker 1: to do a high Rocks is remember now, I don't
23:29
Speaker 1: have it. I don't know it perfectly. I just know
23:31
Speaker 1: what I've been told. But you know you have a
23:33
Speaker 1: running component followed by a drill. The first thing I'm
23:37
Speaker 1: going to recommend to you is you got to find out.
23:41
Speaker 1: You got to find out what you're going to do
23:43
Speaker 1: in your competition. So if it's a ski erg and
23:46
Speaker 1: it's lunges, you have to train tired doing lunges. So
23:52
Speaker 1: if you're going to train four days a week, I
23:54
Speaker 1: would recommend now, I would recommend one full one day
23:58
Speaker 1: a week. You go into the weight room, you do
24:01
Speaker 1: a whole body weight workout. You know it can be
24:04
Speaker 1: a classic, you know one of the you know, five
24:07
Speaker 1: sets of five days where you do I'll make it,
24:10
Speaker 1: make it a fun one for you. You're gonna backsquat, deadlift,
24:14
Speaker 1: bench press, military row, pull up, curl, and something else.
24:19
Speaker 1: The classic nineteen fifties answer to all questions whether three
24:24
Speaker 1: sets of eight five by five something basically where your
24:28
Speaker 1: total reps of your actual lifts are between fifteen and
24:32
Speaker 1: twenty five total reps fifteen to thirty total reps. Five
24:35
Speaker 1: sets of five is perfect, five sets of three, three
24:38
Speaker 1: sets of five, three sets of eight, three sets of ten.
24:41
Speaker 1: The other three days a week that you're training, I
24:43
Speaker 1: would suggest that you take each piece of equipment. For example,
24:49
Speaker 1: if it is a ski erg, get yourself to run
24:52
Speaker 1: a little bit, run over to the ski erg, and
24:55
Speaker 1: while you're still somewhat winded from the run, do the
24:59
Speaker 1: ski erg. If you want to mix two or three
25:03
Speaker 1: different events in a workout, I would go run event,
25:07
Speaker 1: run event, run event. But what you need to do
25:11
Speaker 1: is make sure you're training the events. And I think
25:14
Speaker 1: a mistake a lot of people do when they train
25:16
Speaker 1: for competitions is they do a lot of things, but
25:19
Speaker 1: they don't train for the actual events. I would also
25:23
Speaker 1: make sure, especially with you, you have the little ones. The
25:27
Speaker 1: days you're not working, get a stroller and push the
25:30
Speaker 1: kids around the block or whatever. You know, go for
25:33
Speaker 1: a nice long walk. I'm sure that by the time
25:38
Speaker 1: this comes out, they're all already be you know, real
25:41
Speaker 1: professionals giving you advice on high rocks. But if you're
25:44
Speaker 1: just going to come into it as you know, something
25:47
Speaker 1: fun to do. My biggest concern is showing up and
25:51
Speaker 1: not having trained the lunge for the lunge walk. The
25:55
Speaker 1: walking lunge an exercise where you really do need some practice.
26:01
Speaker 1: One of my knocks in that exercises. I do get
26:04
Speaker 1: people who complain about their wheels afterwards. So you don't
26:07
Speaker 1: want to go into a competition, you know, get yourself
26:10
Speaker 1: to just you know, just you feel like you're getting
26:12
Speaker 1: ripped apart. So I hope this helps a good question,
26:17
Speaker 1: and I hope that helped. So I have a question
26:19
Speaker 1: from Ferris. I'm a thirty eight year old sedentary office
26:22
Speaker 1: worker doing easy strength five days a week, and I
26:25
Speaker 1: think that's marvelous. Easy strength that I understand. It is
26:29
Speaker 1: five exercises. My choices are swaying, overhead press, pull up, deadlifting,
26:33
Speaker 1: ab roller or loaded carriers, which is just fine. The
26:37
Speaker 1: reps are three by three or two by five. And
26:40
Speaker 1: the wait is what feels easy that day. It should
26:43
Speaker 1: feel over time moderately, it should feel easy and then
26:49
Speaker 1: moderate And then I got this. Yeah, I hope that's accurate. Yeah,
26:55
Speaker 1: it's just fine. For the for my question. I got
26:58
Speaker 1: on the martial arts recently, and my gym offers classes
27:01
Speaker 1: every day, so on a perfect week, I will be
27:04
Speaker 1: training every day. Sadly, weeks are rarely perfect, and so
27:07
Speaker 1: my martial arts train is like rolling the dice. Some
27:11
Speaker 1: weeks I get two, some weeks they get five. Good
27:13
Speaker 1: for you. I notice that on weeks where I get
27:15
Speaker 1: more days a train, my easy strength training suffers. So
27:20
Speaker 1: should I reduce frequency of easy strength training on weeks
27:24
Speaker 1: where I get martial arts and more, or still do
27:27
Speaker 1: five days a week, but reduce the intensity weigh down
27:31
Speaker 1: for me? I have a follow up question if you
27:33
Speaker 1: don't mind, is there a point where the intensity of
27:35
Speaker 1: an easy strength workout is reduced so much that it's
27:38
Speaker 1: not worth doing anymore? If you stop making progress? But
27:42
Speaker 1: I hope this is coherent, and I apologize for the length.
27:45
Speaker 1: Thank you so much. Well. Autoregulation is a hard one
27:49
Speaker 1: and this is why I wrote this book, Easy Strength
27:52
Speaker 1: Dominion Book available Dan John University dot Com, Slash Bookstore
27:56
Speaker 1: because autoregulation is really hard. You know, I started lifting
28:01
Speaker 1: weights in nineteen sixty five. I have I have tried.
28:05
Speaker 1: I can remember trying to clean and press sixty five
28:07
Speaker 1: pounds in the eighth grade and just thinking it was
28:11
Speaker 1: the heaviest thing I've ever had in my life. Years later,
28:14
Speaker 1: I can remember telling Dave Turner, I'll just take one
28:19
Speaker 1: hundred and forty kilos as my opener and a meat
28:22
Speaker 1: because we had a little issue in the warm up room.
28:25
Speaker 1: So I just said, I'll just take three hundred and
28:27
Speaker 1: eight pounds and I just kind of waved it off
28:29
Speaker 1: like it was, you know, air. So at one part
28:33
Speaker 1: of my life, three hundred and eight pounds with what
28:35
Speaker 1: That's fine. I'll just take it, and you know, I'll
28:37
Speaker 1: be fine another part of my life, sixty five pounds
28:40
Speaker 1: crush me so well. When you lift a long time,
28:46
Speaker 1: you start to get a sense of there is today heavy,
28:49
Speaker 1: there is decade heavy, there is career heavy. I talk
28:53
Speaker 1: a lot about this in my early works. Never let go,
28:56
Speaker 1: especially with the different ways I define, you know, max
29:01
Speaker 1: efforts with autoregulation. What you got to learn to do
29:07
Speaker 1: with easy strength. You can do easy strength three days
29:10
Speaker 1: a week. You do easy strength even less, I guess.
29:13
Speaker 1: But the idea is you're never going to miss a lift,
29:16
Speaker 1: and you want to just come in there, make the lifts.
29:20
Speaker 1: Boom boom boom boom boom go Okay, next time, I'm
29:25
Speaker 1: next time. I think I can go up on this.
29:28
Speaker 1: And if you do that, and now, if you only
29:30
Speaker 1: lift three days a week, which seems like maybe something
29:32
Speaker 1: that will happen with you. You live three days a week
29:35
Speaker 1: for a year, fifty two weeks, you know, let me
29:38
Speaker 1: see if I know my math. You know that's a
29:41
Speaker 1: hundred Yeah, it's one hundred and fifty six training sessions
29:45
Speaker 1: a year. And I got to tell you, if you
29:47
Speaker 1: go up just a little bit on half of those
29:50
Speaker 1: training sessions, you're going to be really strong at the
29:53
Speaker 1: end of the year. So what you need to do
29:56
Speaker 1: is just have the courage to First off, you've got
29:59
Speaker 1: to keep really good notes. You know, I have all
30:02
Speaker 1: my journals all the way back to nineteen seventy one
30:05
Speaker 1: or there. I take very good notes. I know what
30:08
Speaker 1: heavy means to me when I was in my twenties,
30:11
Speaker 1: my thirties, my forties, my fifties, my sixties, pretty soon
30:14
Speaker 1: my seventies, and what it was like when I was
30:16
Speaker 1: twelve and thirteen. I know what heavy means because I
30:20
Speaker 1: have the notes. So take good notes. Include things about
30:26
Speaker 1: your day two in there so you get a sense
30:27
Speaker 1: of things. If you got a terrible commune, it might
30:30
Speaker 1: impact your strength. It impacts mine. When you get in
30:34
Speaker 1: there and you do your sets. You know you're gonna
30:36
Speaker 1: do two sets of five one two, three, four five.
30:38
Speaker 1: That felt great? You do second set one, two, three
30:41
Speaker 1: four five, That felt great? Instantly think, okay, make a
30:45
Speaker 1: little note next time I'm going up. And I always
30:48
Speaker 1: I liked plate numbers, you know, I like you know
30:55
Speaker 1: in the American system. One pint eighty five is forty
30:58
Speaker 1: fives plus twenty five. Two five is forty fives plus
31:02
Speaker 1: thirty fives. Two twenty five is two forty forty fives.
31:06
Speaker 1: I like those jumps. But that is me. Okay, a
31:10
Speaker 1: good question. I would say, back off a little bit
31:13
Speaker 1: with the strength because martial arts seems more important to
31:16
Speaker 1: you right now. So I'm trying to get strong and
31:21
Speaker 1: start a new sport. That's That's a lot going on,
31:25
Speaker 1: but I think you can handle it. Thank you so much.
31:29
Speaker 1: Good question, and let me know how it goes. And
31:31
Speaker 1: if I'm not clear on autoregulation, somebody ask again. I'll
31:34
Speaker 1: do I'll try to do a better job. Well, that's
31:36
Speaker 1: it for this week a short one. Remember, if you
31:40
Speaker 1: have a question, please send it to the podcast at
31:42
Speaker 1: this address podcast at dan Johnuniversity dot com. This is
31:48
Speaker 1: a question to answer format and I love your questions
31:51
Speaker 1: and until next time, let's all keep lifting and learning.
31:55
Speaker 1: Thank you,