Latest / The Dan John Podcast / EP 360 - Loaded carries, KB Complexes, PRs After 55, Minimalist Programs, Squats & More

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EP 360 - Loaded carries, KB Complexes, PRs After 55, Minimalist Programs, Squats & 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. I'm Dan John and this is episode
• 0:18
  Speaker 1: three hundred and sixty. Wow, we're sneaking up on four
• 0:21
  Speaker 1: hundred already. Each and every week I sit down and
• 0:24
  Speaker 1: answer your questions. And if you have a question, remember
• 0:29
  Speaker 1: please send your question to this address podcast at Dan
• 0:33
  Speaker 1: John University dot com. Love answering your questions, and let's
• 0:38
  Speaker 1: begin with the question from George. We have a number
• 0:40
  Speaker 1: of questions today. They're gonna be really, really easy for
• 0:44
  Speaker 1: me to answer, and George has the one that might
• 0:47
  Speaker 1: be the easiest of hollow. George asked this, do you
• 0:50
  Speaker 1: consider the barbell and or kettlebell, clean and jerk and
• 0:53
  Speaker 1: snatch the apex of lifting?
• 0:56
  Speaker 2: Yeah?
• 0:56
  Speaker 1: I do, I honestly do. Okay, So he says this,
• 1:00
  Speaker 1: if one has invested the time in learning and becoming
• 1:03
  Speaker 1: proficient at these is there a reason to do anything
• 1:06
  Speaker 1: else for strength, muscle and athleticism. I'm seriously considering just
• 1:10
  Speaker 1: doing these two lifts and some loaded carries for life. Thanks. Well,
• 1:15
  Speaker 1: you know, my senior year at the Utah State University,
• 1:21
  Speaker 1: basically all I did. I still had a good bench
• 1:24
  Speaker 1: and a good squad, but I just focused on basically
• 1:27
  Speaker 1: the squat snatch and the squat clean. I even got
• 1:30
  Speaker 1: to the point that barely even doing jerks anymore because,
• 1:34
  Speaker 1: and it's an important phrase for everyone to remember, I
• 1:37
  Speaker 1: was strong enough. There was a famous American coach named
• 1:42
  Speaker 1: Joe Mills who his best training program, and I stole
• 1:46
  Speaker 1: it for my Big twenty one, and I give him
• 1:48
  Speaker 1: full credit. Was basically, you snatched and cleaning jerk three
• 1:53
  Speaker 1: days a week. I've done this several times in my career. Now,
• 1:58
  Speaker 1: the only thing is George, anyone else is going to
• 2:00
  Speaker 1: try to do just a two lift program. When kettlebells
• 2:05
  Speaker 1: first came out, a lot of people went ultra minimalist
• 2:08
  Speaker 1: and tried to have programs just two lifts, like everything
• 2:12
  Speaker 1: you've got that short shelf life.
• 2:15
  Speaker 2: I was in crete.
• 2:16
  Speaker 1: I was talking to a person with advanced degrees in
• 2:20
  Speaker 1: this field, and we had a funny conversation because my
• 2:23
  Speaker 1: point is, yeah, isometrics work for about six weeks. Yeah,
• 2:27
  Speaker 1: high intensity training works for about six weeks. You can
• 2:32
  Speaker 1: extend everything out longer. You can extend it to twelve weeks,
• 2:36
  Speaker 1: sixteen weeks, but at the end of that twelve weeks
• 2:40
  Speaker 1: or sixteen weeks. It's better be a big event like
• 2:42
  Speaker 1: the nationals or the worlds or regionals or whatever is
• 2:45
  Speaker 1: important to you, because the body also craves other adaptations.
• 2:51
  Speaker 1: So yes, but then you added an interesting thing at
• 2:55
  Speaker 1: the end the loaded carries. You were just to snatch
• 3:01
  Speaker 1: and cleaning jerk and do suitcase pharma walk waiter walks.
• 3:05
  Speaker 1: I mean, I don't know how good of I don't
• 3:07
  Speaker 1: know if it's a perfect program, but boy, it sure
• 3:10
  Speaker 1: fits that pretty good idea. You know, I love the
• 3:13
  Speaker 1: Olympic lists when I when I was lifting that they are.
• 3:17
  Speaker 1: It's a tremendous sport and the carryover at least to
• 3:20
  Speaker 1: my sports so American football, discus throwing, hammer throwing, highland
• 3:26
  Speaker 1: games was direct. I would I would start a new
• 3:33
  Speaker 1: sport like the weight pentathlon, and I would regress right
• 3:36
  Speaker 1: back to the most simple of training programs like you
• 3:39
  Speaker 1: say here, George, just snatches and cleaning jerks. As a
• 3:44
  Speaker 1: master athlete. In the last few years, when I have
• 3:46
  Speaker 1: Olympic lifted, I have learned that I just don't have
• 3:49
  Speaker 1: the recovery ability to do all the assistant lifts. That
• 3:52
  Speaker 1: was a long winded answer to what I'm trying to
• 3:55
  Speaker 1: say here, my friend. But when I was thinking about
• 3:58
  Speaker 1: a book about training athletes, it reminded me of a
• 4:02
  Speaker 1: thought I had when I first started training post For me,
• 4:06
  Speaker 1: it was probably post forty. At first, I thought you
• 4:09
  Speaker 1: should go in a system like this, you know, you'd
• 4:11
  Speaker 1: work out five days a week heavy and day one heavy,
• 4:15
  Speaker 1: then day two light, day three light, day four heavy,
• 4:20
  Speaker 1: and then day five light. And then I changed it
• 4:22
  Speaker 1: later to three days, four days of light, one day heavy,
• 4:29
  Speaker 1: and then now I'm thinking light light light light light
• 4:32
  Speaker 1: light light light, light, light light, and then occasionally heavy.
• 4:37
  Speaker 1: Doing a pure Olympic lifting program as I do preparing
• 4:41
  Speaker 1: for our you know, state meet, or any any local
• 4:44
  Speaker 1: Olympic lifting meet. Just doing the snatch and the cleaning jerk,
• 4:49
  Speaker 1: it's a great workout for me. I get a ton
• 4:51
  Speaker 1: out of it, and I always walk after. And I
• 4:55
  Speaker 1: also do suitcase carries. I should include that, But I
• 4:58
  Speaker 1: got to tell you, if you just do nine reasonable
• 5:04
  Speaker 1: snatches and three reasonable cleaning jerks in a suitcase carry,
• 5:08
  Speaker 1: it's a pretty good workout. And if you take it
• 5:11
  Speaker 1: really serious, and you know, maybe even plot it out
• 5:14
  Speaker 1: over sixteen weeks, twelve weeks, eight weeks, you can really
• 5:17
  Speaker 1: get a lot of work done. So can you build
• 5:20
  Speaker 1: the body of your dreams with just two lifts? Yes,
• 5:24
  Speaker 1: if the two lifts are big lifts. Years ago we
• 5:29
  Speaker 1: had an interesting conversation that group of us and we
• 5:32
  Speaker 1: decided the front squad was it the incline or the military.
• 5:35
  Speaker 1: Let's just say the inclain bench pressent because I like
• 5:37
  Speaker 1: the incline better. The incline bench press in the front
• 5:40
  Speaker 1: squad is a perfect program. The problem is again, week seven,
• 5:45
  Speaker 1: day one, day forty three is the tough one fun question.
• 5:49
  Speaker 1: And any of you who've tried just two lift programs,
• 5:53
  Speaker 1: if you have any feedback on options, I'd like to
• 5:55
  Speaker 1: know that when kettlebells first became popular, Powerful came out
• 6:00
  Speaker 1: with the book where he talked about just doing the ketabo,
• 6:03
  Speaker 1: snatch and bent press. Later he moved to the swing
• 6:08
  Speaker 1: and Turkish get up. I've had people telling me all
• 6:11
  Speaker 1: you need to do is swings and pushups. Again, all
• 6:14
  Speaker 1: fabulous ideas, but the problem is, after a few weeks,
• 6:19
  Speaker 1: a few months of this kind of program, it seems
• 6:22
  Speaker 1: to hit a wall a little bit, and maybe not physically,
• 6:25
  Speaker 1: but maybe just emotionally and mentally.
• 6:27
  Speaker 2: Great question, I really enjoyed.
• 6:28
  Speaker 1: It kind of fired me up to actually think about it.
• 6:32
  Speaker 2: Thank you. We have a question from Ryan, and Ryan
• 6:37
  Speaker 2: says long time follower, third time questioner forty two six
• 6:42
  Speaker 2: foot a soft two twenty five. I've recently been working
• 6:46
  Speaker 2: on just doing barbaro squats and dips. Interesting.
• 6:51
  Speaker 1: Interesting because when you talk about minimal programs that we
• 6:54
  Speaker 1: just did with the snatch and clean and jerk squats
• 6:58
  Speaker 1: and dips, that's not a bad combination if you're just
• 7:02
  Speaker 1: going to do two exercises on the weekend. I throw
• 7:05
  Speaker 1: some sandbags around, do swings and farmer carries, so you
• 7:09
  Speaker 1: only do two exercises except for sandbags, swings and farmer walks.
• 7:14
  Speaker 1: As my squad has increased in weight, I am noticing
• 7:17
  Speaker 1: I'm not going as deep as I could in the past.
• 7:20
  Speaker 1: I filmed myself and the farthest I seem to be
• 7:22
  Speaker 1: able to go is hip crease parallel to top of me. Okay,
• 7:27
  Speaker 1: there are thousands of opinions on proper squad form and depth,
• 7:30
  Speaker 1: But what do you think is acceptable? Am I setting
• 7:33
  Speaker 1: myself up for injury with a roughly parallel squat or
• 7:37
  Speaker 1: should I move to another variation I've been doing some
• 7:40
  Speaker 1: prying goblet squads to open up the hips, but I
• 7:43
  Speaker 1: don't see much progress your thoughts, sir, appreciate what you
• 7:46
  Speaker 1: all do for us. So first off, I wanted to say,
• 7:50
  Speaker 1: I kind of like your program idea here. You know,
• 7:53
  Speaker 1: if you're just gonna do two or three exercises dip
• 7:57
  Speaker 1: chin squad, that's pretty good, you know, dip chin deadlift,
• 8:00
  Speaker 1: that's pretty good.
• 8:01
  Speaker 2: I like that.
• 8:04
  Speaker 1: In some of my later books, in the Easy Strength,
• 8:06
  Speaker 1: Easy Strength omnibook, for example, I talk about a minimalist
• 8:10
  Speaker 1: program of just dip chin and squad. You really do
• 8:15
  Speaker 1: hit just about everything on for depth. Now, my issue
• 8:21
  Speaker 1: always has been this Ryan with squad depth. Years ago,
• 8:25
  Speaker 1: and I think I've told this story before. We beat
• 8:27
  Speaker 1: a football team. I want to say it was fifty
• 8:29
  Speaker 1: two or fifty six to nothing. And a couple of
• 8:32
  Speaker 1: weeks later, that same school's basketball team showed up and
• 8:38
  Speaker 1: we were still in the playoffs. So they came by.
• 8:41
  Speaker 1: The basketball team was playing our varsity. They do that
• 8:44
  Speaker 1: sometimes the seasons will overlap a little bit, and one
• 8:48
  Speaker 1: of the young men said, hey, how to me, how
• 8:51
  Speaker 1: strong was you know, well, I know the athlete's named Alda.
• 8:54
  Speaker 1: How strong you know, can you tell me how strong
• 8:56
  Speaker 1: you know number fifty six was? And I showed them
• 8:58
  Speaker 1: the numbers. He goes, you know, coach, I am so
• 9:01
  Speaker 1: much stronger than him. But he threw me around all
• 9:04
  Speaker 1: over the field and I went wow. And then he
• 9:07
  Speaker 1: said to me, I squat five point fifty.
• 9:09
  Speaker 2: Now.
• 9:09
  Speaker 1: The reason I thought that was interesting because as a
• 9:12
  Speaker 1: Division one discus thrower, you know, he was stronger than
• 9:17
  Speaker 1: I was as a Division one discus thrower, of course,
• 9:22
  Speaker 1: But then when I asked him what he said it
• 9:24
  Speaker 1: was a squat, It looked a lot like an eighth
• 9:27
  Speaker 1: squad to me, not even a quarter squad. So it
• 9:30
  Speaker 1: always comes down to what do you mean by squat depth.
• 9:34
  Speaker 1: I like the fact that you know at least have
• 9:37
  Speaker 1: a number for what you have there. I like that,
• 9:42
  Speaker 1: I think, and I've always liked you to go as
• 9:44
  Speaker 1: deep as you can. I know that's because of my
• 9:47
  Speaker 1: Olympic lifting background. Funny thing about the Olympic lifts. You
• 9:51
  Speaker 1: might do front squats in training to a certain depth,
• 9:54
  Speaker 1: but when you clean your maximum clean and get buried
• 9:58
  Speaker 1: out of the load, you go deeper than you ever
• 10:00
  Speaker 1: think you could. Of course, getting out of the hole
• 10:03
  Speaker 1: is a hard one. I would say this, since you're
• 10:06
  Speaker 1: doing prime goblet squats and you're you understand the situation.
• 10:12
  Speaker 1: You understand that you're not going as deep as that
• 10:16
  Speaker 1: if you want to do for strength and your other
• 10:18
  Speaker 1: qualities to do those parallel squats. As long as you're
• 10:22
  Speaker 1: doing the prime goblet squats and the warm up, I
• 10:25
  Speaker 1: think you're you're getting a real good cost of benefit.
• 10:29
  Speaker 1: You know, Pat Flynn's is the juice worth the squeeze?
• 10:36
  Speaker 1: I think you're in that right balance there. Now, is
• 10:39
  Speaker 1: this perfect for every single person who's going to listen today?
• 10:42
  Speaker 2: I don't know.
• 10:44
  Speaker 1: You know, if you're a powerlifter, well, I've seen some
• 10:47
  Speaker 1: powerlifting squads that don't look like squats to me. But
• 10:52
  Speaker 1: if you're a powerlifter, maybe the story is different. If
• 10:54
  Speaker 1: you're working more on mobility and flexibility, your prime goblet
• 10:58
  Speaker 1: squats are going to take care of that. And the
• 11:01
  Speaker 1: other thing is that sometimes when you find a depth
• 11:04
  Speaker 1: you're comfortable with, maybe there's good reasons. Your DNA, your background,
• 11:11
  Speaker 1: the whole way, you've trained your whole life to support
• 11:14
  Speaker 1: those more those shallower squats. So you have my blessing
• 11:19
  Speaker 1: to not go as to grass as long as you
• 11:22
  Speaker 1: do in the prime goblet squats, I'm sure, and you're right.
• 11:28
  Speaker 1: There's a thousand opinions online about ideal squad depth. When
• 11:34
  Speaker 1: I am at the Senior Center and I was just
• 11:36
  Speaker 1: visiting to meet with a person down there, the mere
• 11:43
  Speaker 1: merely getting someone over sixty sixty five seventy into a deep.
• 11:49
  Speaker 2: Squad is is so is very very rare.
• 11:54
  Speaker 1: But that's one of the things I want you to
• 11:55
  Speaker 1: think about, you know, as I and I swear I
• 11:59
  Speaker 1: can smell age seventy now, I mean, it's coming right up.
• 12:02
  Speaker 1: But you know, I don't have much time where I'll
• 12:06
  Speaker 1: be in my seventh decade, and so for me, those
• 12:09
  Speaker 1: those daily thirty second sits at the bottom of the
• 12:12
  Speaker 1: goblet squad. To me, that's like an insurance policy. You're
• 12:16
  Speaker 1: doing the prime goblet squats, and I really think that's great.
• 12:22
  Speaker 1: Those heavier half squats or whatever you want to call
• 12:24
  Speaker 1: your parallel squads, they're going to give you a whole
• 12:26
  Speaker 1: bunch of great gifts. And it's also might could be
• 12:29
  Speaker 1: easier for some people on the joints and.
• 12:32
  Speaker 2: The spinal column.
• 12:33
  Speaker 1: And that's you got to start thinking about as you
• 12:36
  Speaker 1: get in when you're forty two, which is young, but
• 12:39
  Speaker 1: things happen, So you have my blessing. The squad a
• 12:42
  Speaker 1: little bit shallower as long as you do the Brian
• 12:45
  Speaker 1: Goblint squats. Fun question and thank you. Okay, we have
• 12:53
  Speaker 1: a question from Devin. Here's my question. My main training
• 12:56
  Speaker 1: focus right now is Brazilian jiu jitsu. I wish you
• 13:00
  Speaker 1: guys would not put BJJ down with mountain biking as
• 13:05
  Speaker 1: a close second. I train Brazilian jiu jitsu three times
• 13:09
  Speaker 1: a week and try to bite two to three times
• 13:11
  Speaker 1: in preparation for a race this summer. I'd like to
• 13:14
  Speaker 1: do something kett about related two to three times a
• 13:16
  Speaker 1: week with some type of goal. I've thought about working
• 13:20
  Speaker 1: towards two hundred snatches in ten minutes, which is a
• 13:23
  Speaker 1: tough thing to do, and I'm wondering what kind of
• 13:25
  Speaker 1: split I should do for optimizing these three goals in
• 13:28
  Speaker 1: addition to what's already training the other sports. Right now,
• 13:32
  Speaker 1: I'm doing the ABC on Mondays with thirty two k
• 13:36
  Speaker 1: that's a good load. Something like the Humane Burpee Ladder
• 13:40
  Speaker 1: on Wednesdays, and then snatching shoulder work on Fridays. Also
• 13:44
  Speaker 1: side note, I've noticed a huge improvement in my BJJ strength.
• 13:49
  Speaker 1: Since starting the armor building complex, I notice that when
• 13:52
  Speaker 1: I roll with really strong barbelle guys, they are easy
• 13:55
  Speaker 1: to move because if you push one part of the body,
• 13:58
  Speaker 1: the rest moves, Whereas guys I train with are more
• 14:01
  Speaker 1: focused on kettlebell or mobility work are next two impossible
• 14:05
  Speaker 1: to manipulate. And that was a big discussion about twenty
• 14:09
  Speaker 1: years ago. When I met some people who are doing
• 14:11
  Speaker 1: kettlebells for the martial arts, they said the same thing.
• 14:15
  Speaker 1: For me, I noticed myself just moving better and being
• 14:18
  Speaker 1: much stronger where it counts on the mat versus maximized
• 14:22
  Speaker 1: man versus maximizing my gym lifts, and then getting hammered
• 14:26
  Speaker 1: when I'm rolling. So one thing I would say, Devin,
• 14:32
  Speaker 1: is that you're chasing three rabbits at once. Your matt work,
• 14:36
  Speaker 1: your bike work, and the two hundred snatch work. I
• 14:39
  Speaker 1: would say this, and I hope some of you who
• 14:45
  Speaker 1: like kettlebell programs are listening. You've done a nice job
• 14:49
  Speaker 1: combining these three things. The armor building complex is going
• 14:53
  Speaker 1: to take care. It's a complex, so you're going to
• 14:56
  Speaker 1: get all those weird benefits you get out of complexes.
• 15:00
  Speaker 1: I know some people don't believe them, but you know,
• 15:02
  Speaker 1: I think they're marvelous. The Humane Burpie is whereas you're
• 15:06
  Speaker 1: pressing with the ABC. You know, you're working the press
• 15:12
  Speaker 1: this way with the with the Humane Burpie, and you're
• 15:16
  Speaker 1: getting all those swings in and then you have that
• 15:19
  Speaker 1: great snatch workout. Frankly, for the goals you've given me
• 15:24
  Speaker 1: and the fact that you use them thirty twos with
• 15:26
  Speaker 1: the ABC, I think you're in a good place and
• 15:28
  Speaker 1: I wouldn't mess around too much with it. Hats off
• 15:32
  Speaker 1: to you. Very short answer here, most most of my
• 15:35
  Speaker 1: thought right here, And gentle listeners, I hope you're paying attention.
• 15:39
  Speaker 1: Here's somebody who's using the thirty twos on the ABC,
• 15:43
  Speaker 1: you know, tossing people around in the mat. And I
• 15:47
  Speaker 1: think it's because you have a very sensible, doable, reasonable
• 15:52
  Speaker 1: training plan. And that's the highest I can give. How
• 15:56
  Speaker 1: long you can stick with doing that, I don't know.
• 15:59
  Speaker 1: You know, that's a that's a There is variety in it.
• 16:05
  Speaker 1: The only thing I would like you to remember if
• 16:09
  Speaker 1: your goal of chasing the snatch the two hundred reps
• 16:13
  Speaker 1: in ten minutes gets in the way of either your
• 16:16
  Speaker 1: MATT time or your bicycling time. Just drop that out
• 16:19
  Speaker 1: and bring that up at a different time of year.
• 16:21
  Speaker 1: Try that goal, maybe well away from your bike riding
• 16:25
  Speaker 1: time of year, which I'm guessing for you is summer,
• 16:29
  Speaker 1: might be a great winter goal for you. Thank you,
• 16:31
  Speaker 1: really excellent question. Okay, we have a question from Kevin.
• 16:35
  Speaker 1: I have a question regarding Program two of the Barbell
• 16:39
  Speaker 1: Armor Building Formula, which is currently available over at Dan
• 16:42
  Speaker 1: john University dot COM's last bookshore Books are Well, that's
• 16:46
  Speaker 1: funny the way you wrote that. Okay, I have just
• 16:48
  Speaker 1: started program one, but it looks like I'll be using
• 16:51
  Speaker 1: between ninety five and one hundred and five in the
• 16:53
  Speaker 1: cleaning press once the hard work begins. When it comes
• 16:57
  Speaker 1: to curls, I think sixty five pounds will be as
• 17:00
  Speaker 1: much as I can hope for completing all five sets.
• 17:04
  Speaker 1: I can lift more with my easy curl bar, but
• 17:07
  Speaker 1: I'm wanting to work on my form with a regular barbell,
• 17:10
  Speaker 1: as I feel it's helping to improve my wrist and
• 17:12
  Speaker 1: shoulder mobility. Well, that is really an interesting thing, and
• 17:16
  Speaker 1: I got to tell you, I think you're right.
• 17:18
  Speaker 2: I think you're right.
• 17:19
  Speaker 1: My question is, how would you approach the supersets in
• 17:23
  Speaker 1: program too, with significantly different weights between the two exercises.
• 17:28
  Speaker 1: I only have the one bar bell, and my wife
• 17:30
  Speaker 1: doesn't agree that I need eight more. Unfortunately, I could
• 17:34
  Speaker 1: sub in dumbbells or even use a straight bar attachment
• 17:37
  Speaker 1: on my cables to avoid excessive swapping weights. I don't
• 17:41
  Speaker 1: want to overthink one week of training, but I'm interested.
• 17:45
  Speaker 1: I am interested in what your thoughts are on the
• 17:48
  Speaker 1: best way to solve the problem. Thanks for all you do.
• 17:51
  Speaker 1: Your programming teachings have helped greatly helped simplify have greatly
• 17:56
  Speaker 1: helped simplify my approach to fitness and allow me more
• 17:59
  Speaker 1: time to focus on the more important role of being
• 18:02
  Speaker 1: a dead well. I like the ideas. You've already answered
• 18:07
  Speaker 1: your own question. I'm perfectly fine if you want to
• 18:10
  Speaker 1: use the easy curl bar. I find with that, and
• 18:13
  Speaker 1: I did like your idea. You know, the easy curl
• 18:16
  Speaker 1: bar is also how I do chin ups, and I
• 18:19
  Speaker 1: find it easier on my elbows. But you say something interesting.
• 18:24
  Speaker 1: We don't have a height and weight from you, but
• 18:25
  Speaker 1: since maybe your young father, the idea that on the
• 18:29
  Speaker 1: straight car barbell it does force your wrist flexiboity in
• 18:34
  Speaker 1: I just like that in a general sense. So if
• 18:39
  Speaker 1: you decide to sub in dumbbells or use the cables,
• 18:43
  Speaker 1: that's all fine. The barbell is an outstanding exercise. I
• 18:47
  Speaker 1: think the barbell curl from the floor standing up and
• 18:51
  Speaker 1: curling is one of those underrated exercises that sadly got
• 18:55
  Speaker 1: kind of co opted by our good friends the bodybuilders
• 19:00
  Speaker 1: and turned into all kinds of things. The traditional straight
• 19:04
  Speaker 1: barbell curl from the floor is a marvelous exercise, but
• 19:07
  Speaker 1: in your case, you might not be able to do it.
• 19:09
  Speaker 1: So don't swap the weights out. Use use those little
• 19:13
  Speaker 1: tiny adjustments, because I think that's a good idea. You know,
• 19:17
  Speaker 1: when I put together programs, you know, there's a lot
• 19:20
  Speaker 1: of us in this planet Earth, and not all of
• 19:23
  Speaker 1: us have the equipment I have, or the strengths and
• 19:25
  Speaker 1: weaknesses that I have. And when I get feedback from people,
• 19:29
  Speaker 1: very often I find that, you know, work, we're kind
• 19:33
  Speaker 1: of all over the map with what we can do
• 19:35
  Speaker 1: well and not do well. I was on a call
• 19:39
  Speaker 1: with Greg o' gallagher and Coach Scott long ago, and
• 19:42
  Speaker 1: you know, Coach Scott was told Greg that, you know,
• 19:46
  Speaker 1: I cleaned one to fifty five for that Pardon me,
• 19:50
  Speaker 1: I curl one fifty five for eight. I felt, and
• 19:54
  Speaker 1: for me sometimes I got to tell you, I'm going
• 19:56
  Speaker 1: to point in my life for I think my curls
• 19:59
  Speaker 1: are say better than my presses. I mean, obviously I
• 20:02
  Speaker 1: can press more, but I mean I can do heavy
• 20:06
  Speaker 1: curls and it doesn't seem.
• 20:08
  Speaker 2: To whack me at all.
• 20:10
  Speaker 1: You know, no, I look at that punch in the
• 20:12
  Speaker 1: mouth you might get, you know, like you do a
• 20:15
  Speaker 1: set of eight in the overhead squat with one fifty
• 20:18
  Speaker 1: five versus set of at least for me a set
• 20:20
  Speaker 1: of curls with one fifty five or eight, The hit
• 20:24
  Speaker 1: on my body is radically different. So we're all just
• 20:27
  Speaker 1: different enough that sometimes these small adaptions are what you
• 20:31
  Speaker 1: have to do. You have my permission, infect all you
• 20:34
  Speaker 1: gentle listeners. You have my permission to make those small
• 20:38
  Speaker 1: variations for the way you're built, in your strengths and
• 20:41
  Speaker 1: your weaknesses. Good question, and thank you. David has a
• 20:48
  Speaker 1: question and a great line. My ego has a question
• 20:51
  Speaker 1: for you. I'm fifty six years old, six foot four
• 20:54
  Speaker 1: and two hundred and five pounds. I started lifting in
• 20:58
  Speaker 1: twenty nineteen to age forty nine and haven't looked back.
• 21:01
  Speaker 2: That's okay.
• 21:02
  Speaker 1: I'll never be the strongest person in the world, but
• 21:04
  Speaker 1: I was able to harvest some great beginner progress and
• 21:07
  Speaker 1: now I'm the strongest I've ever been. I feel great,
• 21:10
  Speaker 1: and I plan to keep lifting as long as I age.
• 21:13
  Speaker 1: You've spoken about the one two, three four plate goal
• 21:16
  Speaker 1: in the past. At my age, I've happily modified my
• 21:20
  Speaker 1: expectations regarding squatting three plates and deadlifting four plates. Okay,
• 21:25
  Speaker 1: A lower back injury about three years ago took care
• 21:29
  Speaker 1: of my ad towards squats and heavy Conventional dead lists
• 21:33
  Speaker 1: just artist enjoyable as even though just a few years ago,
• 21:37
  Speaker 1: I still rotate both exercises good into my workouts, but
• 21:40
  Speaker 1: I am content with a shift to hypertrophy and varying
• 21:43
  Speaker 1: my strength my squat hinge exercises to maintain my strength
• 21:48
  Speaker 1: of flexibility for fifty.
• 21:50
  Speaker 2: Six year Very wise young man. Having said that there's.
• 21:53
  Speaker 1: One final strength goal, I truly like to reach a
• 21:57
  Speaker 1: two hundred and twenty five pound bench press, So for
• 22:00
  Speaker 1: my non American ad audience, that's two big plates on
• 22:04
  Speaker 1: both sides on a standard pound bar. I got to
• 22:08
  Speaker 1: a one rep with two hundred and two point five
• 22:10
  Speaker 1: about eighteen months ago and I hit a plateau. Well,
• 22:14
  Speaker 1: I haven't truly tested since my regular sets reps at
• 22:17
  Speaker 1: lower weight support that max. Still being realistic, do you
• 22:21
  Speaker 1: have any advice on how I might reasonably gain that
• 22:25
  Speaker 1: additional twenty to twenty five pounds. This is purely an
• 22:28
  Speaker 1: ego driven goal, and life will go on if I
• 22:31
  Speaker 1: don't get there. But it would be nice a satisfying box,
• 22:34
  Speaker 1: a check for no other reason, to be able to
• 22:36
  Speaker 1: say I've done it.
• 22:37
  Speaker 2: That's great. You know. One of I got this thing
• 22:41
  Speaker 2: called the inner circle.
• 22:42
  Speaker 1: And only thing I like about the inner circle is
• 22:45
  Speaker 1: if you said that in our group, one of the
• 22:48
  Speaker 1: first things you would get is tons of good advice
• 22:50
  Speaker 1: about it, including.
• 22:53
  Speaker 2: It's not worth it too. Here's what I did.
• 22:58
  Speaker 1: One of the things about pressing, and there's nothing new
• 23:02
  Speaker 1: on the sun about this. If you want to improve
• 23:04
  Speaker 1: your press, you gotta press now. Personally, I think at
• 23:07
  Speaker 1: your age and don't take this wrong. Bench pressing five
• 23:11
  Speaker 1: days a week, you might get to your two twenty five,
• 23:14
  Speaker 1: but you might not have shoulders at the end of it.
• 23:17
  Speaker 1: One of the things I would recommend to you is
• 23:22
  Speaker 1: and I get worried, you know when when I give advice.
• 23:26
  Speaker 1: But okay, first off, you got to do it in
• 23:28
  Speaker 1: a gym. You got to have spotters with you, and
• 23:31
  Speaker 1: you got to have you know, you got to have
• 23:33
  Speaker 1: you gotta trust what you're doing. I would bench press
• 23:36
  Speaker 1: at least three days a week to get to this goal.
• 23:38
  Speaker 1: When I was in high school, I think we bench
• 23:40
  Speaker 1: pressed eight, nine, ten, fifteen times a week. We used
• 23:45
  Speaker 1: to get to the school early in the morning to
• 23:46
  Speaker 1: gym and we'd all work out on the Universal machine
• 23:49
  Speaker 1: because we love to. After school we'd work out in
• 23:52
  Speaker 1: the Universal machine, and during you know, pe class, we'd
• 23:55
  Speaker 1: work out on the Universal machine. When you bench press
• 23:59
  Speaker 1: two or three three times a day, pretty soon you
• 24:01
  Speaker 1: get pretty good at bench pressing. I don't recommend that
• 24:04
  Speaker 1: for you. I would love if you could put together
• 24:10
  Speaker 1: a very simple program. It doesn't have to be far
• 24:13
  Speaker 1: fetched or crazy. But of course it's gonna be a
• 24:16
  Speaker 1: heavy day, a light day, and a medium day. And
• 24:20
  Speaker 1: on the heavy day, I would love to see you,
• 24:23
  Speaker 1: you know, get up to a load that you have
• 24:26
  Speaker 1: to grind out three reps and then racket for the day.
• 24:31
  Speaker 1: On your medium day, i'd like to see you get
• 24:35
  Speaker 1: you know, maybe even five sets of five, which is
• 24:37
  Speaker 1: a lot of volume, and on the light day, find
• 24:40
  Speaker 1: ways that you can do three sets of ten or
• 24:42
  Speaker 1: three set eight. The big thing I want you to
• 24:45
  Speaker 1: learn to do is have good technique. You know, I
• 24:48
  Speaker 1: want you to really art your chest. I want you to,
• 24:51
  Speaker 1: you know, make sure your las are totally engaged. I
• 24:54
  Speaker 1: would love it if you'd videotape yourself doing the bench
• 24:58
  Speaker 1: press to make sure that you're are underneath your wrist
• 25:02
  Speaker 1: so you want your you want your wrist to in
• 25:07
  Speaker 1: your forearm, so your wrist to elbow, the forearm to
• 25:11
  Speaker 1: be perpendicular to the floor. So one of the things
• 25:14
  Speaker 1: I find with a lot of people who are struggling
• 25:16
  Speaker 1: with bench presses is that they try to bench press
• 25:19
  Speaker 1: like this or like that. Now, if you're a bodybuilder,
• 25:23
  Speaker 1: there's value maybe in going wider. It certainly gets you sore,
• 25:27
  Speaker 1: and some people equate soreness with hypertrophy. But videotape yourself,
• 25:32
  Speaker 1: look for any hitches, look for any stalling points, and
• 25:36
  Speaker 1: when you're doing like the three sets of ten, try
• 25:39
  Speaker 1: to become a machine like a piston. Boom boom boom
• 25:42
  Speaker 1: boom boom, boom boom boom. I'd give yourself three to
• 25:46
  Speaker 1: five weeks of doing bench three three times a week.
• 25:50
  Speaker 1: After that, make an evaluation, slide down to two days
• 25:54
  Speaker 1: a week and maybe add military presses in there. Maybe
• 25:59
  Speaker 1: your medium day, make it military and then three five
• 26:03
  Speaker 1: weeks of that, take a few days off and then
• 26:07
  Speaker 1: test it, get a number, and then try it again.
• 26:10
  Speaker 1: And two twenty five is very reasonable. It's a very
• 26:14
  Speaker 1: reasonable lift, especially at two five and sixty four. One
• 26:19
  Speaker 1: of the problems with being six foot four, and for
• 26:21
  Speaker 1: those of you who are taller you know this is
• 26:24
  Speaker 1: barbells are not made for tall people. Make sure you
• 26:29
  Speaker 1: get some video on where you're on your elbows, on
• 26:33
  Speaker 1: your groove, and I think you'll be okay, good luck
• 26:36
  Speaker 1: to you on this. I love these kinds of stories. Okay,
• 26:39
  Speaker 1: thank you.
• 26:41
  Speaker 2: Tom asked a really easy question to answer. Tom says this.
• 26:44
  Speaker 1: In a recent podcast, you discussed the kneeling plank, the
• 26:48
  Speaker 1: tall kneeling with holding a kettlebell behind your back. So
• 26:52
  Speaker 1: that is a real good way to teach. It's a
• 26:56
  Speaker 1: real good way to teach posturing your lifting, keeping your
• 27:00
  Speaker 1: shoulders back, and staying tall. I was instantly intrigued and
• 27:04
  Speaker 1: added to my morning mobility routine. I think it's keeper.
• 27:08
  Speaker 1: It's also good for my scoliosis and posture. Well, it's
• 27:12
  Speaker 1: good for everyone's posture, and I'm glad you're working around
• 27:15
  Speaker 1: that scoliosis. I then saw a video of Gray Cook
• 27:18
  Speaker 1: also using the kettlebell plank with the kettle belt in
• 27:22
  Speaker 1: front of you. Blasphemy. No, it's find in your opinion,
• 27:26
  Speaker 1: is it worth doing both versions, whether for my posture
• 27:29
  Speaker 1: or for helping with my strength training. I am also
• 27:32
  Speaker 1: exclusively kettlebells and body weights with a little bit of
• 27:35
  Speaker 1: shadow boxing. Thanks for all you do. You have a
• 27:38
  Speaker 1: tremendous effect on this person's health and well being. Well, yeah,
• 27:42
  Speaker 1: you can hold in the front. You can also hold
• 27:45
  Speaker 1: it in the side both hands, on the side like this,
• 27:49
  Speaker 1: and on the side like this, And it might be
• 27:52
  Speaker 1: worth your time to try to do with a lighter
• 27:55
  Speaker 1: kettle belt. First, try to do around the worlds with
• 27:58
  Speaker 1: a kind into kettle bills. We used to do a
• 28:01
  Speaker 1: lot more around the world. You have your standing in
• 28:04
  Speaker 1: this example, I have my kettle bllt two hands, and
• 28:07
  Speaker 1: I hand it off behind my back, hand it off
• 28:10
  Speaker 1: in front of my back, and then you go the
• 28:11
  Speaker 1: other way. Another great exercises figure. It's kind of like
• 28:15
  Speaker 1: what you do with the basketball when you dribble between
• 28:18
  Speaker 1: your legs. I think it's really a good exercise. I
• 28:22
  Speaker 1: think there's great value to it anytime you're on both
• 28:25
  Speaker 1: knees on the floor. I would do it on padding,
• 28:28
  Speaker 1: by the way, and playing with load. It really it
• 28:34
  Speaker 1: really makes your this it makes your nervous system work
• 28:39
  Speaker 1: a little harder. Figuring out all kinds of little muscles.
• 28:43
  Speaker 1: One of the things. I don't know if we still
• 28:46
  Speaker 1: use the word stabilizer muscles, but I'm not sure muscles.
• 28:50
  Speaker 1: I know that the only thing a muscle does is this.
• 28:52
  Speaker 1: You know, it contracts. But teaching your muscles to contract
• 28:59
  Speaker 1: like a symphony or like an orchestra. So when we
• 29:03
  Speaker 1: all hit the beat at the right time, you know,
• 29:05
  Speaker 1: you know you don't want, you know you don't want,
• 29:08
  Speaker 1: you know, dunt dunt dun du And then some over there, huh,
• 29:12
  Speaker 1: now you want to You want to make sure you're on.
• 29:14
  Speaker 1: Everyone's got to be on together sometimes, I think when
• 29:17
  Speaker 1: you do any kind of movement. So that's why I
• 29:20
  Speaker 1: like the suitcase carrying the waiters walk because every step
• 29:23
  Speaker 1: I take, every move I make, I'll be watching you.
• 29:29
  Speaker 2: Uh.
• 29:29
  Speaker 1: I have to my body has to kind of sing together.
• 29:33
  Speaker 1: Has to be an orchestra, it has to be a symphony,
• 29:36
  Speaker 1: has to be a choir, and that I think is
• 29:38
  Speaker 1: really helpful. When you're on your knees like that, you're
• 29:41
  Speaker 1: knocking off a lot of you know, body parts, and
• 29:45
  Speaker 1: everybody else has to figure out what's going on. Love
• 29:48
  Speaker 1: the exercise, enjoy. Jason has a question. Thank you for
• 29:51
  Speaker 1: all your work. Thirty five year old male, three kids
• 29:54
  Speaker 1: under four. I was in a motor vehicle accident when
• 29:56
  Speaker 1: I was sixteen. I had a traumatic brain injury, lost
• 30:00
  Speaker 1: the use of my left side. Never let go help
• 30:03
  Speaker 1: me get back to normal and gave me the right
• 30:05
  Speaker 1: lens to look at training truly guided my life for
• 30:08
  Speaker 1: the better.
• 30:09
  Speaker 2: Boy.
• 30:09
  Speaker 1: That Jason, thank you. That's that's wonderful. I know you
• 30:13
  Speaker 1: don't want medical stuff in the question. So just the
• 30:16
  Speaker 1: question is do complexes serve as an alternative for loaded
• 30:21
  Speaker 1: carries because of the time under tension, or should loaded
• 30:25
  Speaker 1: carries still be included because of the higher quality the
• 30:29
  Speaker 1: higher weight typically use resulting in a greater systemic response. Wow,
• 30:38
  Speaker 1: I don't know if they're alternatives. So he's asking, so
• 30:42
  Speaker 1: we got I'm worried here about this one thing. Don't
• 30:46
  Speaker 1: put complexes over here and loaded carries over there. Don't
• 30:49
  Speaker 1: either or this the answer the quick answer this question.
• 30:55
  Speaker 1: I love complexes, obviously, I do.
• 30:59
  Speaker 2: I think they're great. I love loaded carries. I think
• 31:03
  Speaker 2: they're great. I think both of them in a training
• 31:07
  Speaker 2: program really.
• 31:09
  Speaker 1: Allows you to take the weight room into the field
• 31:11
  Speaker 1: of play, the weight room to life.
• 31:16
  Speaker 2: I don't know if there's an issue with.
• 31:20
  Speaker 1: Because of the TBI with doing loaded carries, but I
• 31:25
  Speaker 1: don't even know how to. I gotta be careful here.
• 31:27
  Speaker 1: I just had a I got a very personal letter,
• 31:31
  Speaker 1: actual letter written to me, and the person sent it
• 31:35
  Speaker 1: to a place I go to make sure I got
• 31:39
  Speaker 1: the letter, which I thought was kind of interesting, and
• 31:43
  Speaker 1: their life was changed by loaded carries. And the person
• 31:48
  Speaker 1: has a problem and the loaded carries made a huge difference.
• 31:52
  Speaker 1: So the very first thing I would say, my friend,
• 31:54
  Speaker 1: is that even if you struggle doing loaded carries, loaded
• 31:59
  Speaker 1: carriers have value with complexes. One of the reasons I
• 32:03
  Speaker 1: like complexes and loading carries is things keep changing the
• 32:08
  Speaker 1: entire time you have your hand on that load. With complexes,
• 32:14
  Speaker 1: you get yourself in the groove doing romaining deadlift, and
• 32:17
  Speaker 1: then all of a sudden, I'm asking you the hank snatch. Well,
• 32:20
  Speaker 1: you got to think that through everything just changed and
• 32:24
  Speaker 1: you're huffing and puffing, well, you know, constantly moving things around.
• 32:29
  Speaker 2: I love it.
• 32:30
  Speaker 1: I hope it helps you. And thank you for what
• 32:34
  Speaker 1: you said about the book. Never let go. Very proud
• 32:37
  Speaker 1: of that book. When it came out, I thought it
• 32:38
  Speaker 1: would be the only thing I ever published which is interesting,
• 32:43
  Speaker 1: you know, outside of academic things. So thank you, and
• 32:47
  Speaker 1: it makes me happy that people are still getting benefits
• 32:50
  Speaker 1: of a book I wrote in two thousand and seven.
• 32:53
  Speaker 1: So thank you so much. Get yourself away from either
• 32:57
  Speaker 1: or and keeping both, and thank you. Jake has a question.
• 33:08
  Speaker 1: I have a question for you about weight selection and
• 33:11
  Speaker 1: the long term pursuit of strength. I've been seriously enjoying
• 33:15
  Speaker 1: resistant training for several years now. I started with full
• 33:17
  Speaker 1: body dumb bell work that's kind of a great place
• 33:20
  Speaker 1: to start, and gradually worked my way up to heavier
• 33:22
  Speaker 1: and heavier bells. Then I discovered kettlebells along with your
• 33:26
  Speaker 1: work and pawls and became completely hooked. Eventually I built
• 33:30
  Speaker 1: out a modest garage gym with a barbelle and squad wreck.
• 33:32
  Speaker 1: I ran easy strength while preparing for an ultra marathon,
• 33:36
  Speaker 1: and I had a great experience with it. More recently,
• 33:39
  Speaker 1: I squatted my body weight for twenty reps in the
• 33:41
  Speaker 1: solid effort, which made me fall in love with barbell
• 33:44
  Speaker 1: training as well. For context, I'm thirty five years old,
• 33:47
  Speaker 1: five to ten, about one hundred and ninety five pounds. Lately,
• 33:50
  Speaker 1: I've been thinking a lot about the risk reward ratio
• 33:53
  Speaker 1: of continuing to pursue heavier and heavier weights as I
• 33:57
  Speaker 1: get stronger. It occurred to me that stained primarily in
• 34:01
  Speaker 1: more pert your feet oriented rep ranges might allow me
• 34:06
  Speaker 1: to continue chasing progressive overload and getting stronger while avoiding
• 34:11
  Speaker 1: loads that may exceed my technical skill or recovery cape capacity.
• 34:17
  Speaker 1: Does that line of thinking make sense to you?
• 34:22
  Speaker 2: You know, that is really a good question.
• 34:25
  Speaker 1: So the only thing I would say is you're thirty five,
• 34:28
  Speaker 1: and I would say, at thirty five, the next twenty
• 34:31
  Speaker 1: years are the biggest investment you can make for your health.
• 34:35
  Speaker 1: I certainly hope you're doing the basics of health and
• 34:38
  Speaker 1: nutrition and sleep and all the rest. But his question
• 34:43
  Speaker 1: for those of you still listening is good because he
• 34:49
  Speaker 1: how much more reward do you get. You know, earlier
• 34:51
  Speaker 1: question talked about the one two three four, So one
• 34:55
  Speaker 1: two three four is you press one you know, bar
• 35:00
  Speaker 1: belt with one plate one thirty five here in pounds,
• 35:05
  Speaker 1: you bench press two plates to twenty five. You squat
• 35:08
  Speaker 1: three plates three point fifteen, and you deadlift four plates
• 35:12
  Speaker 1: four oh five. It's the one two three four standard.
• 35:16
  Speaker 1: Not one of those is you know, is going to
• 35:19
  Speaker 1: make people drop their jaw and you know, call you
• 35:23
  Speaker 1: a drug ee or you know, drug user or anything.
• 35:26
  Speaker 1: But they're good, they're solid, and if you could do
• 35:28
  Speaker 1: that in one workout, that's not bad at all. That's
• 35:31
  Speaker 1: actually quite good. I'm working with a gentleman who is
• 35:36
  Speaker 1: trying to achieve these goals about twenty plus years older
• 35:40
  Speaker 1: than you. And what's been fun about that is he's
• 35:43
  Speaker 1: going at them like a sniper's he's picking off one
• 35:47
  Speaker 1: of them at a time, you know, and it kind
• 35:50
  Speaker 1: of depends on how you're shaped which one's easiest one.
• 35:53
  Speaker 2: But your question is the important question.
• 35:55
  Speaker 1: Okay, your question is is it worth it? I would
• 36:01
  Speaker 1: say this, I like what you said about the rep ranges,
• 36:05
  Speaker 1: but I don't know if there's any magic in the
• 36:10
  Speaker 1: rep ranges. But almost universally. I think there's something about
• 36:16
  Speaker 1: fives that seem to be the best. It's not exactly
• 36:20
  Speaker 1: you know, the platform which is always singles, and it's
• 36:24
  Speaker 1: not like somebody told me that, like reps of thirty
• 36:27
  Speaker 1: have come back into vogue and I'm like thirty totally yah.
• 36:34
  Speaker 1: But if you get yourself training and you know you're
• 36:37
  Speaker 1: working out with a weight that you can do for five,
• 36:41
  Speaker 1: you stick with it and you build yourself up to eight,
• 36:44
  Speaker 1: good things happened. So yes, you can stick with weights,
• 36:49
  Speaker 1: but you gotta nudge something. So you either nudge up
• 36:53
  Speaker 1: your reps or maybe you nudge down, you decrease your
• 36:56
  Speaker 1: rest period. Something's got to change. Having said that, if
• 37:02
  Speaker 1: you continue to lift weights for the next twenty years,
• 37:04
  Speaker 1: good things are going to happen to you when you're
• 37:06
  Speaker 1: my age. Good things. The late John McKeon used to
• 37:11
  Speaker 1: have a belief in this idea called where he would
• 37:14
  Speaker 1: just train with the exact same weights so he would
• 37:18
  Speaker 1: have a contest coming up. He was an all round lifter.
• 37:22
  Speaker 1: He would have a contest coming up. Let's just pick
• 37:24
  Speaker 1: we'll just pick an excesse bench press. And he wanted
• 37:27
  Speaker 1: to do I don't know why, I picked that one
• 37:29
  Speaker 1: hundred and eighty five, and that was the way he
• 37:31
  Speaker 1: would He would train with one hundred and eighty five.
• 37:35
  Speaker 1: Next workout one hundred and eighty five. Next workout one
• 37:37
  Speaker 1: hundred and eighty five. Oh that's too easy. Well, he
• 37:40
  Speaker 1: would throw chains or bands on it to make it harder,
• 37:42
  Speaker 1: or he would make some little adaption to make it harder.
• 37:46
  Speaker 1: Same weight, tiny adaptions, good things. I think that's the
• 37:50
  Speaker 1: question you're asking, and it's a hard one to answer
• 37:54
  Speaker 1: because you know, I mean, I'm always thinking. You know,
• 37:58
  Speaker 1: I'm a track and field guy. You know far, they're faster, higher,
• 38:02
  Speaker 1: you know. But there's also wisdom in let's just keep
• 38:07
  Speaker 1: coming back. I'll tell you this, consistency is the most
• 38:12
  Speaker 1: important trait you can have. Frame of my lifters, any
• 38:16
  Speaker 1: of you thinking about improvement, it's going to be consistency.
• 38:19
  Speaker 1: I like you to work out three days a week,
• 38:22
  Speaker 1: fifty two weeks a year for the next twenty years.
• 38:25
  Speaker 1: Whatever keeps you coming back is the key, And I'd
• 38:28
  Speaker 1: be more interested to find out maybe in a year
• 38:31
  Speaker 1: from now, if you do decide to can just kind
• 38:34
  Speaker 1: of just keep grinding away at these these reasonable weights.
• 38:38
  Speaker 1: Occasionally none a nudge up or report to and see
• 38:41
  Speaker 1: how it goes. Honestly, it is basically what easy Strength
• 38:46
  Speaker 1: ultimately becomes. But I like your approach. Good luck with
• 38:51
  Speaker 1: you here and for those of you always remember risk
• 38:56
  Speaker 1: versus reward. You got to think about it. If you
• 39:03
  Speaker 1: try and impress everybody in the gym, you know, and
• 39:07
  Speaker 1: you're in some backwater place no one cares about some
• 39:10
  Speaker 1: tiny gym and you hurt yourself, it's not worth it.
• 39:15
  Speaker 1: If it's the Olympic platform and if you make the
• 39:17
  Speaker 1: left you get the gold medal, it's worth it. Okay,
• 39:21
  Speaker 1: So thank you. Fun question. So we have a question
• 39:28
  Speaker 1: from Deacon good evening.
• 39:30
  Speaker 2: Dan.
• 39:30
  Speaker 1: I have a hit an uncertain point in my training
• 39:34
  Speaker 1: as a thirty five year old man this year in
• 39:37
  Speaker 1: the military. I no, mobility is something that I'm not
• 39:40
  Speaker 1: focusing on and should be.
• 39:41
  Speaker 2: You should be.
• 39:43
  Speaker 1: I am changing my career in military from soldier to officer, okay,
• 39:47
  Speaker 1: which comes with being almost the youngest types again, and
• 39:51
  Speaker 1: thus fitness is the great leveler in that game. I
• 39:54
  Speaker 1: was rereading the Easy Strength omniobook. It was reflecting on
• 39:58
  Speaker 1: how it may apply to the military, especially where you're
• 40:01
  Speaker 1: discussing how athletes after doing easy strength do their sport
• 40:05
  Speaker 1: when not in the gym. I accepted that for soldiers
• 40:08
  Speaker 1: that is like putting on body armor or a pack
• 40:11
  Speaker 1: and moving about. Absolutely it should also be practicing your sniping.
• 40:15
  Speaker 1: It should also be about practicing your hand to hand.
• 40:18
  Speaker 1: It should be practicing also. It should be you know,
• 40:21
  Speaker 1: practicing you know, and learning strategy and tactics and all
• 40:25
  Speaker 1: other kinds of things too. Moving either running or rucking
• 40:31
  Speaker 1: under load takes it out of me, but I'm naturally
• 40:33
  Speaker 1: a good runner. I am thinking that then easy strength
• 40:37
  Speaker 1: that three days a week, then doing some form of
• 40:39
  Speaker 1: loaded walk, run, ruck or even fire and movement. Love that,
• 40:45
  Speaker 1: especially burpies with running. Interesting idea about burpies is all
• 40:49
  Speaker 1: advantageous soldiery skills that use the strength being trained when
• 40:54
  Speaker 1: not in the strength program of training. I thought that
• 40:57
  Speaker 1: either the hypertrophy and mobility programs would be best, whereas
• 41:01
  Speaker 1: the strength portion with easy strength is definitely more specific
• 41:06
  Speaker 1: in nature. Sorry for the ramble. I was taken to
• 41:09
  Speaker 1: writing more than he actually needed to appreciate work and thoughts. Okay,
• 41:14
  Speaker 1: so you know, like, for example, one of the things
• 41:17
  Speaker 1: that's helped me a lot is I have a lot
• 41:19
  Speaker 1: of good friends.
• 41:22
  Speaker 2: And you know serious.
• 41:27
  Speaker 1: You know serious military people you know from you know
• 41:31
  Speaker 1: generals and colonels to warrant officers and all those people
• 41:37
  Speaker 1: who do the really hard work. One of my good friends, George,
• 41:41
  Speaker 1: and a great listener, often asked questions. You know, I
• 41:45
  Speaker 1: did a workshop for a group that he was involved
• 41:48
  Speaker 1: with in Okinawa, and afterwards he sent me a picture
• 41:51
  Speaker 1: because I was emphasizing loaded carries so much, and he said,
• 41:54
  Speaker 1: the funny thing about what his particular branch does in
• 41:57
  Speaker 1: the army is mostly loaded carries. So why are we
• 42:01
  Speaker 1: spending time doing all this other stuff, because basically it
• 42:04
  Speaker 1: was their job to carry stuff from here to there.
• 42:08
  Speaker 1: I have a program now. I originally called it the
• 42:12
  Speaker 1: post Deployment Program, but on my website it's called the
• 42:17
  Speaker 1: Hypertrophy and Mobility Program. Very simple, three month program and
• 42:22
  Speaker 1: for me, I would recommend that to you now. If
• 42:25
  Speaker 1: you don't have a copy of it, I want you
• 42:27
  Speaker 1: to email the podcast podcast at Danjohnuniversity dot com and
• 42:34
  Speaker 1: when it gets to us, make sure you say you're deacon.
• 42:37
  Speaker 1: You ask the question, and either I'll send it to
• 42:40
  Speaker 1: you or somebody will send it to you. Usually it's me,
• 42:44
  Speaker 1: and we can get that to you. It's a very
• 42:48
  Speaker 1: very good program and I basically wrote it for my
• 42:52
  Speaker 1: friends in the military. The hard the hardest thing about
• 42:56
  Speaker 1: the program. Week one you do one set of everything.
• 42:59
  Speaker 1: Week to you do too week for three. Week for
• 43:01
  Speaker 1: you four you do all five push, pull, hidden, squat
• 43:05
  Speaker 1: and loaded carry every workout.
• 43:07
  Speaker 2: But here's the kicker.
• 43:09
  Speaker 1: So after every set of pushes bench press, you'll do
• 43:13
  Speaker 1: a mobility exercise followed by a specific loaded carry. After
• 43:17
  Speaker 1: pulls pull ups, you'll do a very specific mobility exercise
• 43:21
  Speaker 1: followed by a loaded carry. After squats, squat, specific mobility,
• 43:27
  Speaker 1: a loaded carry. People who have gone through it have
• 43:30
  Speaker 1: told me that is one of the best programs for
• 43:33
  Speaker 1: a military they'd ever done. What's nice about it is
• 43:37
  Speaker 1: it nudges upward as you go through it.
• 43:40
  Speaker 2: It's not that.
• 43:43
  Speaker 1: We Week fours can be hard because there's four rounds
• 43:48
  Speaker 1: and on the loaded carry part, you know, I expect
• 43:51
  Speaker 1: you one person to do you know, cross crawls, another
• 43:55
  Speaker 1: person to do loaded carries, and the other person do
• 43:58
  Speaker 1: bear crawls. And it can be exhausting and it's fun
• 44:01
  Speaker 1: to watch people die as they do it. Goals of
• 44:04
  Speaker 1: the program. As a squat, your body weight twenty five
• 44:08
  Speaker 1: times to get a very a fairly serious rack deadlift.
• 44:12
  Speaker 1: By the ways rack deadlifts or the hinge you get
• 44:15
  Speaker 1: a good bench press number. It's it's all very reasonable,
• 44:18
  Speaker 1: all very repeated work. In my inner circle, A number
• 44:23
  Speaker 1: of members that I worked with in the military special
• 44:26
  Speaker 1: community have joined, and the feedback I get is this
• 44:30
  Speaker 1: is great and especially where you're at with your age,
• 44:34
  Speaker 1: might be perfect for you. The other four days a week,
• 44:37
  Speaker 1: I would suggest, you know, maybe you know a long
• 44:41
  Speaker 1: run of some kind, or you know, maybe that sweetest
• 44:43
  Speaker 1: style we used to call fart lick, where you know,
• 44:46
  Speaker 1: you find a place and you sprint the hills, you walk,
• 44:49
  Speaker 1: if you find some sand, you do you know me,
• 44:52
  Speaker 1: you just you just keep playing around with different variations.
• 44:56
  Speaker 1: Maybe rock seriously one day a week and then also
• 45:00
  Speaker 1: take at least one day off a week and take
• 45:04
  Speaker 1: one day off a week where you just do mobility.
• 45:06
  Speaker 1: One of my favorite places that do mobility in the
• 45:08
  Speaker 1: world is right there, my sauna. It's remarkably wonderful for you.
• 45:14
  Speaker 2: Interesting.
• 45:15
  Speaker 1: We had a sod we talked about the finish sauna
• 45:18
  Speaker 1: and sweetest fart lick, and here we go. I love
• 45:22
  Speaker 1: it very much. This program I think is wonderful and
• 45:27
  Speaker 1: I stand by it, probably as much as I stand
• 45:30
  Speaker 1: by any other program I have, from my discus throwing
• 45:33
  Speaker 1: stuff to the armor building formula Easy Strength. It's a
• 45:37
  Speaker 1: great program and completely underrated. And one of the problems
• 45:43
  Speaker 1: with it is the first week second week are just
• 45:47
  Speaker 1: too easy and people don't see the big picture downstream.
• 45:51
  Speaker 1: I hope that helps a great question, and I appreciate.
• 45:54
  Speaker 2: You asking me. Okay, thank you. Well, there you go.
• 45:59
  Speaker 1: Each and every week I sit down here and answer
• 46:01
  Speaker 1: your questions. As a reminder, if you have questions, please
• 46:05
  Speaker 1: send them the podcast at this address podcast at Danjohnuniversity
• 46:10
  Speaker 1: dot com. And until next time, let's all keep on
• 46:15
  Speaker 1: lifting and learning.
• 46:16
  Speaker 2: Thank you.