Latest / The Dan John Podcast / EP 367 - ABF, Training Once a Week, Easy Strength, Overtraining, Getting a Coach & More

Transcript

EP 367 - ABF, Training Once a Week, Easy Strength, Overtraining, Getting a Coach & More · The Dan John Podcast

• 0:12
  Speaker 1: Hello and welcome back everybody to the Dan John University.com podcast.
• 0:16
  Speaker 1: I'm Dan John. This is episode 367. I'm here on
• 0:21
  Speaker 1: a remote location. I'm in Rainbow Beach, Australia. It's gorgeous.
• 0:26
  Speaker 1: I'm doing my best to keep that podcast coming. Each
• 0:29
  Speaker 1: and every week I sit down and I answer your questions.
• 0:32
  Speaker 1: If you have a question, and you usually write about
• 0:34
  Speaker 1: it now, it comes up right here, please send it
• 0:37
  Speaker 1: to the address at podcast at danjohnuniversity.com. We have some
• 0:43
  Speaker 1: really good questions today. They're a nice mix of questions.
• 0:48
  Speaker 1: I think you'll like it. So let's get started. Our
• 0:50
  Speaker 1: first question is from Jeremy. He says, Hey Dan, I
• 0:53
  Speaker 1: really enjoy your content and really appreciate how you freely
• 0:56
  Speaker 1: give your knowledge to all of us. I also have
• 0:59
  Speaker 1: purchased four of your books and they have greatly helped
• 1:01
  Speaker 1: me in my time in the military, 20 year retired
• 1:05
  Speaker 1: air force veteran. I generally ran and ended up running
• 1:09
  Speaker 1: seven full marathons and didn't do much strength training. Now
• 1:14
  Speaker 1: that I'm out and I've done some more strength training.
• 1:17
  Speaker 1: Now I've, now that I'm out, I have done more
• 1:19
  Speaker 1: strength training, but still enjoy running. I just watched a
• 1:22
  Speaker 1: video about a year ago where I was discussing a
• 1:25
  Speaker 1: running contest. Um, And we talked about doing one of
• 1:29
  Speaker 1: these events with just kettlebells. And as usual, it was great.
• 1:33
  Speaker 1: My question for you is, if you were to create
• 1:35
  Speaker 1: a hybrid style event that used running kettlebells, what would
• 1:40
  Speaker 1: that look like? Running and kettlebells, what would that look like?
• 1:43
  Speaker 1: I'm interested in creating a fun challenge for me and
• 1:46
  Speaker 1: my friends that is both a challenge, but mostly safe
• 1:50
  Speaker 1: and fun to train for. And let us put fitness
• 1:53
  Speaker 1: into use and fun. Just curious what your version would
• 1:56
  Speaker 1: look like. Thank you once again for all that you
• 1:59
  Speaker 1: do and your service to people. Well, thank you. Well,
• 2:01
  Speaker 1: the nicest thing, and I've got to tell you, it's
• 2:03
  Speaker 1: kind of fun about being here, is that yesterday I
• 2:06
  Speaker 1: was with Andrew Gunn, G-U-N-N, who wrote a new book
• 2:10
  Speaker 1: out about Percy Serity. Now, Percy Serity was this great
• 2:14
  Speaker 1: Australian track and field coach, and it's interesting because he's
• 2:17
  Speaker 1: not well appreciated here, but all around the rest of
• 2:20
  Speaker 1: the world in track and field, he was considered a
• 2:22
  Speaker 1: great innovator. Of course, you know, as I often joke,
• 2:25
  Speaker 1: my good friend Jesus once said, you can't be a
• 2:28
  Speaker 1: prophet in your own town. And that's just absolutely true.
• 2:32
  Speaker 1: I always use the example of my daughter not paying
• 2:35
  Speaker 1: any attention to me when I tried to coach her
• 2:37
  Speaker 1: how to throw the discus, which I always thought was interesting.
• 2:41
  Speaker 1: So Percy was one of the first real distance coaches
• 2:46
  Speaker 1: to push strength training for running. And I still think
• 2:51
  Speaker 1: there's great value Every so often, I read an article
• 2:54
  Speaker 1: that says there's no need to strength train for running.
• 2:57
  Speaker 1: And I'm always wondering, who is this audience they're talking to? Now,
• 3:00
  Speaker 1: it's absolutely true if you're trying to break two hours
• 3:03
  Speaker 1: in the marathon, even something as important as how much
• 3:08
  Speaker 1: water you drink is going to be an issue. But
• 3:10
  Speaker 1: for most people I talk to about running, let's just
• 3:14
  Speaker 1: say lifting weights is the least of their concerns. I
• 3:18
  Speaker 1: like this idea. I was thinking about this because years
• 3:20
  Speaker 1: ago at a, At an RKC event, we discussed this
• 3:24
  Speaker 1: kind of fun idea. Now, in hindsight, I don't think
• 3:27
  Speaker 1: it's a very good idea, but you would do it
• 3:30
  Speaker 1: like a 24 kilo Turkish get up. You do the
• 3:33
  Speaker 1: Turkish get up, the Turkish get down, roll, hop up,
• 3:37
  Speaker 1: run a 400 meters, finish, do a Turkish get up,
• 3:41
  Speaker 1: get down with your right arm. You mentioned safety, and
• 3:45
  Speaker 1: I think that that's the least safe thing I've ever
• 3:48
  Speaker 1: said on this podcast. Quick cup of coffee. Pardon me.
• 3:59
  Speaker 1: I know it's so loud. I apologize. But what it
• 4:02
  Speaker 1: did is it did raise some fun ideas. Now, one
• 4:06
  Speaker 1: thought I had, and I'm going to give you a couple,
• 4:08
  Speaker 1: but it could be something as simple as, you know,
• 4:12
  Speaker 1: you do my lift and sprint workout where you do
• 4:15
  Speaker 1: 15 swings with a 24 kilo bell and then The
• 4:19
  Speaker 1: second that bell hits the ground, boom, you're off to
• 4:22
  Speaker 1: a 400 meter. I'm going to use the 400 meter
• 4:25
  Speaker 1: for most of my examples, but you certainly could do
• 4:29
  Speaker 1: something more fun, which will be my last idea for you.
• 4:33
  Speaker 1: You could probably pick an event where you did, and
• 4:36
  Speaker 1: you have to be careful because it's going to be,
• 4:39
  Speaker 1: everyone's going to have to be on the trust system
• 4:41
  Speaker 1: on these, but you could do, I would maybe put
• 4:45
  Speaker 1: swings later, maybe. So pick your host exercise you want
• 4:50
  Speaker 1: to try out, but you could do something that would
• 4:53
  Speaker 1: kind of suck, really. Take the 24 kilos. You get
• 4:57
  Speaker 1: up to 25 goblet squats, and then you run a 400.
• 5:02
  Speaker 1: When you finish that 400, the next exercise is left hand, clean,
• 5:07
  Speaker 1: press for five, run a 400. Then right hand, clean,
• 5:09
  Speaker 1: press for five, run a 400. And then you would
• 5:19
  Speaker 1: do the 15 swings, one loop. And then when you're exhausted,
• 5:25
  Speaker 1: do something fun and simple, like maybe 10 pushups or
• 5:28
  Speaker 1: something like that. I think that'd be a fun event.
• 5:30
  Speaker 1: My other thought was something a little different is that
• 5:33
  Speaker 1: you'd give yourself a half hour window. Like we used to,
• 5:38
  Speaker 1: when the RKC2 was first explained to me, the original
• 5:42
  Speaker 1: plan was for me, I would have had to press
• 5:45
  Speaker 1: the beast just one time, And then I had to
• 5:48
  Speaker 1: do the secret service snatch test, which was take the
• 5:52
  Speaker 1: 24 kilo bell, snatch it 200 times in 10 minutes.
• 5:57
  Speaker 1: My good friend, Coach Barbiero, and I did this. It
• 6:01
  Speaker 1: must have been 2007, 2008. And I got to tell you,
• 6:04
  Speaker 1: the beast is easy. Those 200 snatches in 10 minutes. Fortunately,
• 6:10
  Speaker 1: I was smart to go as fast as I could
• 6:13
  Speaker 1: in the beginning. So I think I got... my first
• 6:16
  Speaker 1: hundred swings and I don't know, uh, somewhere between four
• 6:21
  Speaker 1: and four 20. And then it gave me a little
• 6:24
  Speaker 1: extra time, uh, to power through at the end. It
• 6:27
  Speaker 1: was brutal. It was sucked. My thought on this is
• 6:32
  Speaker 1: maybe you'd pick, you would pick two things and give
• 6:36
  Speaker 1: yourself a half hour completion time to do it, but
• 6:39
  Speaker 1: something hard. I mean, here's the thought, you know, we'll
• 6:42
  Speaker 1: do the clean press, press, press, press, press style. But
• 6:45
  Speaker 1: maybe you'd have to do 100 presses. So every time,
• 6:50
  Speaker 1: so I don't want you to clean and press, clean
• 6:53
  Speaker 1: and press, clean and press, but clean, press, press, press.
• 6:56
  Speaker 1: And you do the up to method to get up
• 6:58
  Speaker 1: to 100 presses. Now, if you can do the double 24s,
• 7:03
  Speaker 1: you're amazing. But then the other thing you'd have to
• 7:09
  Speaker 1: do is you would have to run the four laps.
• 7:12
  Speaker 1: But the idea is all within a half an hour.
• 7:16
  Speaker 1: The reason I like this is that if you're like me,
• 7:20
  Speaker 1: I would try to crush the presses as fast as
• 7:25
  Speaker 1: I could. And then basically, I think I would just
• 7:27
  Speaker 1: want to walk the half hour of the four laps.
• 7:32
  Speaker 1: Some of our other listeners would be going, oh, no, man,
• 7:35
  Speaker 1: I would mix it. But I would also have a
• 7:37
  Speaker 1: caveat in there that you're allowed to mix and match
• 7:40
  Speaker 1: them if you wish. So someone could do 25 presses,
• 7:43
  Speaker 1: run a lap. 25 presses run a lap. But this
• 7:48
  Speaker 1: would have to be a gentleman's agreement that no one's
• 7:51
  Speaker 1: going to cheat on the numbers. Just a few ideas
• 7:53
  Speaker 1: for you. But I love these things. So good luck
• 7:57
  Speaker 1: to you, okay? And I've got to tell you, Jeremy,
• 8:00
  Speaker 1: it was fun to think about that. We have a
• 8:03
  Speaker 1: question from Kyle. And Kyle says this. I've been listening
• 8:05
  Speaker 1: to the podcast for quite a while now, and you
• 8:08
  Speaker 1: become one of my go-to voices in the strength and
• 8:11
  Speaker 1: conditioning space. About two months ago, I was diagnosed with
• 8:15
  Speaker 1: grade 4A tibial stress fracture after, unsurprisingly, doing too much training.
• 8:22
  Speaker 1: This has always been my biggest issue, but the injury
• 8:24
  Speaker 1: forced me to rethink how I train and whether I
• 8:27
  Speaker 1: could achieve the same or better results by doing less.
• 8:31
  Speaker 1: This is when I discovered Easy Strength. I hadn't been
• 8:35
  Speaker 1: following a structured strength program, and with marathons and triathlons
• 8:38
  Speaker 1: being a major focus at this stage of my life,
• 8:43
  Speaker 1: I wanted something that could complement my endurance training where
• 8:47
  Speaker 1: I could get stronger without interfering with it. I completed
• 8:51
  Speaker 1: the 40-day easy strength program and was delighted with the results.
• 8:56
  Speaker 1: At a body weight of 78 kilos, about 170-ish for
• 9:00
  Speaker 1: my Americans, my bench press one rep max went up
• 9:04
  Speaker 1: by 10 kilos, which is very good, 110-120 kg. while
• 9:09
  Speaker 1: the sessions remain short, manageable, and repeatable. So for my
• 9:12
  Speaker 1: American friends, 242 to 264, that's real progress in 40 days.
• 9:18
  Speaker 1: As I return from an injury and build towards an Ironman,
• 9:21
  Speaker 1: I'd love to continue training in a similar style. 30
• 9:24
  Speaker 1: to 40 minutes of strength work four days a week
• 9:26
  Speaker 1: that supports my endurance training rather than detracting from it.
• 9:31
  Speaker 1: What movements or exercises would you prioritize in an easy
• 9:35
  Speaker 1: strength style program for an Ironman athlete? Okay, first off,
• 9:41
  Speaker 1: just one quick thing. I'm going to answer this, but
• 9:44
  Speaker 1: be really careful about trying to be sports specific. It's
• 9:47
  Speaker 1: really hard to do. It's hard and it doesn't always
• 9:51
  Speaker 1: work and sometimes it's just more. My training schedule is
• 9:55
  Speaker 1: fairly demanding, so I'm conscious that there is little room
• 9:58
  Speaker 1: for wasted movement. At the same time, I generally enjoy
• 10:02
  Speaker 1: being strong and would like to maintain that alongside my
• 10:05
  Speaker 1: endurance goals. Thank you for the books, the podcasts, and
• 10:09
  Speaker 1: everything you share. Your approach has significantly changed the way
• 10:12
  Speaker 1: I think about training. Okay, so first off, congrats to you.
• 10:16
  Speaker 1: Those are big I mean, a guy running the Ironman
• 10:20
  Speaker 1: who can bench 264, 120K, that's pretty good lifting. That's
• 10:24
  Speaker 1: a pretty good combination right there. Nice work. When you're
• 10:29
  Speaker 1: doing easy strength, one of the things I discovered is
• 10:33
  Speaker 1: trying to be sports specific just didn't work for me.
• 10:37
  Speaker 1: It doesn't mean it can't work, but it's just hard.
• 10:40
  Speaker 1: So generally, and I'm going to tell you this like
• 10:41
  Speaker 1: I would tell anybody, stick with the basics. Now, what's
• 10:44
  Speaker 1: fun about Your question is that you have an endurance
• 10:47
  Speaker 1: question while I'm in Australia. And, of course, that brings
• 10:51
  Speaker 1: me right back to Percy Serity again, the great Australian
• 10:54
  Speaker 1: track and field coach who figured out that weightlifting is
• 10:58
  Speaker 1: just fine for distance athletes and it supports. He also
• 11:03
  Speaker 1: believed in eating healthy and sleeping and recovery and training
• 11:07
  Speaker 1: hard when it was time to train hard. I know
• 11:10
  Speaker 1: just before he died, so we're looking at 51 years ago,
• 11:15
  Speaker 1: He noted that Brian Oldfield's experiments with the rotational shot
• 11:20
  Speaker 1: were going to show the way for everybody else in
• 11:21
  Speaker 1: the future. And it's kind of funny to think now
• 11:23
  Speaker 1: that 51 years ago, there's still some gliders, but everybody
• 11:29
  Speaker 1: rotates just like he predicted. So here's the exercise I'm
• 11:33
  Speaker 1: going to tell you to do, and just about anybody
• 11:35
  Speaker 1: else do an easy straight. An overhead press, a vertical pull,
• 11:39
  Speaker 1: chin up, pull up, parallel, whatever you got. A hinge movement.
• 11:44
  Speaker 1: a deadlift variation, whatever you got. And then really, the
• 11:50
  Speaker 1: ab wheel and the suitcase carry. Those are the best five.
• 11:55
  Speaker 1: From the feedback I get, from my experience, from what
• 11:58
  Speaker 1: people tell me, those are the big five for most people. Now, obviously,
• 12:03
  Speaker 1: you can add in, some people add in swings on
• 12:05
  Speaker 1: the fat loss program. But for what you're, the last
• 12:09
  Speaker 1: thing a guy training for an Ironman needs to worry
• 12:11
  Speaker 1: about is fat loss. in the weight room. But what
• 12:15
  Speaker 1: I would recommend for you is a vertical press, any
• 12:18
  Speaker 1: of the family, military, kettlebell presses, whatever you got is fine.
• 12:24
  Speaker 1: Any of the vertical pull family, chin-ups, parallel grip, pull-ups,
• 12:27
  Speaker 1: whatever you want to do is fine. A hinge, I
• 12:30
  Speaker 1: would try to stick to the hinge variation all 40
• 12:33
  Speaker 1: days because I want to make sure you master that movement.
• 12:37
  Speaker 1: Ab wheel, a set of 10, suitcase carry down and back,
• 12:41
  Speaker 1: Thank you very much. Move on with your day. Get
• 12:43
  Speaker 1: on your bike. Get in the pool. Get your running in.
• 12:48
  Speaker 1: With the swimming you're doing, you're going to have a
• 12:54
  Speaker 1: lot of shoulder work, and that would be my only
• 12:56
  Speaker 1: knock on the bench. And it's not necessarily universal, but
• 13:00
  Speaker 1: a lot of people do get shoulder issues bench pressing,
• 13:04
  Speaker 1: and I would err on the side of safety, if
• 13:07
  Speaker 1: you will, or of sanity, okay? Okay. Good luck to you,
• 13:11
  Speaker 1: and I'd like to know how you do, if that's
• 13:12
  Speaker 1: all right, okay? Fun question. For those of you who
• 13:15
  Speaker 1: are wondering more about Easy Strength, of course, Easy Strength Omnibook,
• 13:18
  Speaker 1: you can find it over there at danjohnuniversity.com slash bookstore.
• 13:23
  Speaker 1: I think it's really a good piece of work, but
• 13:27
  Speaker 1: maybe it's because I love the training program. And really,
• 13:30
  Speaker 1: you know, as all of you know, that's how people
• 13:33
  Speaker 1: used to train. Pavel shared it with me when we
• 13:36
  Speaker 1: were down in Las Vegas together. It allowed me to
• 13:39
  Speaker 1: train with two full-time careers. I was a professor and
• 13:43
  Speaker 1: an administrator and two girls in middle school with my wife, Tiffany,
• 13:49
  Speaker 1: a blessed memory, on the road all the time. It
• 13:53
  Speaker 1: really did make a difference in my career. So thank
• 13:56
  Speaker 1: you so much. Fun question. We have a really fun,
• 14:00
  Speaker 1: interesting little thing from Gene. Gene says this, I don't
• 14:03
  Speaker 1: have a question, just a comment. A couple of years ago,
• 14:06
  Speaker 1: my son challenged me to start doing get backups. I
• 14:10
  Speaker 1: humored him and started doing them. Last fall at age
• 14:14
  Speaker 1: 64 years, I had a full knee replacement. After surgery,
• 14:18
  Speaker 1: my physical therapist was shocked at how easy it was
• 14:21
  Speaker 1: for me to get up off the floor. 100% of
• 14:24
  Speaker 1: my ability to get up was due to practicing get backups.
• 14:28
  Speaker 1: My PT has never heard of it and it was
• 14:30
  Speaker 1: impressed with it. Gene, thanks so much. And I got to,
• 14:34
  Speaker 1: this is not, this is true. Uh, I can't tell
• 14:39
  Speaker 1: you how much that means to me to read that.
• 14:43
  Speaker 1: When I was growing up, you know, helping others, you know,
• 14:48
  Speaker 1: number five on my daily to-do list, my pirate map
• 14:51
  Speaker 1: is be a man for others. And I got to
• 14:54
  Speaker 1: tell you, just reading this, it makes me feel like
• 14:57
  Speaker 1: I checked the box for the day, okay? So thank
• 15:00
  Speaker 1: you so much. It used to be make a difference,
• 15:03
  Speaker 1: but then a person in my inner circle noted that
• 15:06
  Speaker 1: their high school motto was, It's a Jesuit high school
• 15:09
  Speaker 1: in Dallas was Be a Man for Others. And I just,
• 15:12
  Speaker 1: I heard that and it just connected. But this is
• 15:16
  Speaker 1: what I think we're all called to do is help others.
• 15:20
  Speaker 1: For those of you who don't know what Gene's talking about,
• 15:22
  Speaker 1: I have a video here on YouTube called Get Back Up.
• 15:26
  Speaker 1: It's real easy to find and I'm putting a friend
• 15:29
  Speaker 1: through it for the first time and it made a
• 15:31
  Speaker 1: fun video. It's a little dated now, but the, you know,
• 15:34
  Speaker 1: the material is just fine. Somebody asked me a while
• 15:37
  Speaker 1: ago if I was going to update some of my
• 15:39
  Speaker 1: discus throwing materials, and it's like, you know, the technique
• 15:43
  Speaker 1: I used came out in 1958, and it's still the
• 15:46
  Speaker 1: technique that the world record holder uses today. I'm sticking
• 15:49
  Speaker 1: with it. So it's a good video. Enjoy. And Gene,
• 15:51
  Speaker 1: thank you so much. It meant the world to me. Okay,
• 15:54
  Speaker 1: we have a good question, a common question from Evan,
• 15:56
  Speaker 1: because it comes up a lot here on our conversations
• 16:00
  Speaker 1: at the danjohnuniversity.com podcast. I work full time and I'm
• 16:05
  Speaker 1: a dad of two littles, ages six and three. So
• 16:08
  Speaker 1: you're getting close to that nice time where they can actually,
• 16:12
  Speaker 1: as my friend Chris used to say, the happiest day
• 16:14
  Speaker 1: of your life as a parent is when your kids
• 16:16
  Speaker 1: can wake up in the morning, make themselves their own
• 16:19
  Speaker 1: breakfast and turn on the TV. So as you might imagine,
• 16:23
  Speaker 1: I'm in the period of my life where free time
• 16:25
  Speaker 1: doesn't come easy. I still try to prioritize fitness and
• 16:28
  Speaker 1: good for you, but it's hard to keep up as
• 16:31
  Speaker 1: consistent as I'd like. Sure. There are weeks where I
• 16:34
  Speaker 1: can spend three days exercising for 30 or 40 minutes,
• 16:37
  Speaker 1: but more often it's one or two days. I've been
• 16:40
  Speaker 1: working with kettlebells for about five years now and I
• 16:42
  Speaker 1: have loved it. I bought and read Armor Building Formula,
• 16:45
  Speaker 1: which is available, he says, for purchase at the Dan
• 16:49
  Speaker 1: John University bookstore at danjohnuniversity.com bookstore. You made me laugh there.
• 16:56
  Speaker 1: But I've never actually been able to run through it
• 16:58
  Speaker 1: because of lack of consistency. I'm able to And then
• 17:04
  Speaker 1: he says, do you have any ideas and suggestions how
• 17:07
  Speaker 1: to use kettlebells to progress in strength despite the inconsistency?
• 17:11
  Speaker 1: Would armor building formula still be worth doing? For equipment,
• 17:15
  Speaker 1: I have a pair of adjustable kettlebells that go up
• 17:17
  Speaker 1: to 32K and a couple of strongman sandbags. Okay, so
• 17:22
  Speaker 1: in armor building formula too, I talk about the weekend
• 17:26
  Speaker 1: warrior idea of doing the running back complex one day
• 17:30
  Speaker 1: and the high rep presses on the other day. and
• 17:32
  Speaker 1: do your best to sprinkle in one more workout a week.
• 17:36
  Speaker 1: In your case, because you can get for sure one
• 17:39
  Speaker 1: day a week, when in doubt, if you only can
• 17:42
  Speaker 1: train once a week, I would do clean and press,
• 17:44
  Speaker 1: clean and press, clean and press. That's going to be
• 17:46
  Speaker 1: your biggest ticket. I think it's a marvelous exercise. I think,
• 17:51
  Speaker 1: as always, since I first came online, I still think
• 17:54
  Speaker 1: it's the most underrated lift in the weight room. Put
• 17:59
  Speaker 1: two kettlebells or a barbell on the ground, pick it up,
• 18:02
  Speaker 1: put it over your head, you know, like the commercial
• 18:04
  Speaker 1: used to say. It's marvelous. It trains everything. You look good.
• 18:09
  Speaker 1: You feel good. And if you can press your own
• 18:11
  Speaker 1: body weight, you're strong, okay? So you can just do that.
• 18:16
  Speaker 1: That's all you can do. Now, if you can get
• 18:18
  Speaker 1: in two days a week, I would recommend just go
• 18:21
  Speaker 1: armor building complex one day, clean and press, press, press,
• 18:24
  Speaker 1: press the other day and make it work as best
• 18:27
  Speaker 1: you can. If you can toss in another day of
• 18:29
  Speaker 1: the week, good for you. You're very close to be
• 18:33
  Speaker 1: able to follow the ABF exactly as it's written. But
• 18:36
  Speaker 1: until then, just be happy with the idea that you're
• 18:40
  Speaker 1: getting working. Now, if you just need a real fast workout,
• 18:44
  Speaker 1: pick up those sandbags. I think bear hug carries, over
• 18:48
  Speaker 1: the shoulder carry, over the other shoulder carry, and then
• 18:52
  Speaker 1: kind of that squatty style of carry. I mean, you
• 18:55
  Speaker 1: can make a little medley of that and you can
• 18:56
  Speaker 1: get a lot of good work very quickly. That bear
• 19:00
  Speaker 1: hug carry... It really helped me in the Highland Games
• 19:04
  Speaker 1: and the Caber Toss. So I think there's great value
• 19:07
  Speaker 1: to it. And good for you. I'm just so proud
• 19:10
  Speaker 1: when the listeners keep training through life. I think it's important.
• 19:15
  Speaker 1: The biggest thing I would do if I were you is,
• 19:18
  Speaker 1: so find out what the running back complex is. So
• 19:21
  Speaker 1: have the toolkit ready. Running back complex, armor building complex,
• 19:26
  Speaker 1: clean and press, clean and press, clean and press, clean
• 19:29
  Speaker 1: and press, press, press, press, press. and that sandbag medley
• 19:33
  Speaker 1: and if you only work out once a week rotate
• 19:36
  Speaker 1: those through if you get twice do two if you
• 19:39
  Speaker 1: could do it three times do three but you're doing
• 19:42
  Speaker 1: the right thing you're doing your best and that's all
• 19:45
  Speaker 1: anybody can ask of you thank you so much great
• 19:47
  Speaker 1: question um Interesting question from Bill. Bill says, I really
• 19:53
  Speaker 1: enjoyed your personal update on the current state of your
• 19:56
  Speaker 1: health and life. Yeah, my heart rate was a little
• 19:58
  Speaker 1: high at the doctor's last week. It was 63. It's
• 20:01
  Speaker 1: usually 57. I'm falling apart. You said you have a coach,
• 20:05
  Speaker 1: which probably have a lot to do with your success. Yeah. Dan,
• 20:09
  Speaker 1: please dig into what makes a good life and nutrition
• 20:11
  Speaker 1: coach in your view. If you care to make a recommendation,
• 20:15
  Speaker 1: that's all the better. My own exercise and nutrition has
• 20:17
  Speaker 1: been derailed many times from a lack of accountability and
• 20:21
  Speaker 1: lack of structure. I know a proper coach would help
• 20:24
  Speaker 1: me immensely. True. So I got a couple of quick
• 20:27
  Speaker 1: tools for you. First, go to my bookstore, danjohnuniversity.com bookstore,
• 20:32
  Speaker 1: pick up Fitness Fords. Fitness Fords summarizes three of what
• 20:36
  Speaker 1: A lot of people say these are the books that
• 20:38
  Speaker 1: are used as textbooks at some schools, okay? Intervention, Can
• 20:43
  Speaker 1: You Go, and Now What? I took those three books
• 20:46
  Speaker 1: and slimmed them into one volume. I suggest get that,
• 20:51
  Speaker 1: do the 1, 2, 3, 4 assessment, figure out what's
• 20:54
  Speaker 1: working for you, what's not working for you, okay? Figure
• 20:57
  Speaker 1: out what you need to do, not what you want
• 20:59
  Speaker 1: to do. That's the 1, 2, 3, 4 assessment. It's
• 21:02
  Speaker 1: real easy. If you need to do it with somebody else,
• 21:04
  Speaker 1: maybe have your partner, your training partner, or a friend
• 21:08
  Speaker 1: just help you out. It's really simple. From there, attack
• 21:12
  Speaker 1: what your needs are, not what you want to do.
• 21:15
  Speaker 1: But remember, you've got to do both. You've got to
• 21:17
  Speaker 1: do what you need to do, but you also have
• 21:19
  Speaker 1: to do what you want to do. And that's why
• 21:21
  Speaker 1: I press so much. Somebody not long ago, I was
• 21:23
  Speaker 1: on another podcast, and in one of the comments, he
• 21:26
  Speaker 1: keeps pushing pressing. Well, I like to press. It's one
• 21:30
  Speaker 1: of my favorites. I like to press. It's one of
• 21:32
  Speaker 1: the reasons I like to go to the weight room.
• 21:34
  Speaker 1: It's like I also like to go to the beach because,
• 21:36
  Speaker 1: you know, there's sand and water. I mean, that's why
• 21:39
  Speaker 1: I like to go in the gym, so I can press.
• 21:43
  Speaker 1: After that, the next recommendation, and it's written right at
• 21:47
  Speaker 1: the bottom of the podcast. You'll see the inner circle.
• 21:50
  Speaker 1: What's good about the inner circle now, it's very inexpensive now.
• 21:52
  Speaker 1: It's five, six weeks. You'll be in a community of
• 21:56
  Speaker 1: like-minded people who are also trying to work through things,
• 21:59
  Speaker 1: including me at the same time. I'm still working through, listen,
• 22:04
  Speaker 1: if somebody told me that I was going to be
• 22:06
  Speaker 1: this close to 70 this quickly, I'd have taken, I'd
• 22:09
  Speaker 1: have done a couple of smarter things. I'm not sure
• 22:11
  Speaker 1: what they are, but I would have tried. The nice
• 22:15
  Speaker 1: thing about the inner circle is, you know, we have
• 22:18
  Speaker 1: lots of handouts. We have a massive PDF we give you.
• 22:21
  Speaker 1: We have conversations. You know, we talk a lot about
• 22:24
  Speaker 1: your pirate map, your perfect day. Oh, gosh, just so
• 22:27
  Speaker 1: many things. The 5-2 assignment where you look ahead. I'll
• 22:32
  Speaker 1: say it this way, poop site, where you think about
• 22:34
  Speaker 1: your life in the future badly, stuff you don't necessarily
• 22:38
  Speaker 1: want to, you know, what don't you want, which is
• 22:40
  Speaker 1: a very easy way sometimes to figure out what you want. Boy,
• 22:44
  Speaker 1: I tell you, it's helped me immensely. Figuring out what
• 22:47
  Speaker 1: I don't want at the age I'm at now. And
• 22:49
  Speaker 1: I started on that about 30 years ago. I don't
• 22:52
  Speaker 1: want to be in the home. I don't want to
• 22:54
  Speaker 1: be broken. I don't want to be sitting around all
• 22:57
  Speaker 1: the time. I don't want to be you know, wishing
• 23:00
  Speaker 1: and hoping for things. I want to be doing things
• 23:02
  Speaker 1: that helped a lot. And so I made decisions in
• 23:06
  Speaker 1: the 1990s that allow me to have a pretty fun
• 23:09
  Speaker 1: life now. That's, so that's the inner circle. Then the
• 23:12
  Speaker 1: third thing is your question about getting a coach. For
• 23:15
  Speaker 1: me personally, uh, I've had very, for me personally, I've
• 23:19
  Speaker 1: had very good nutrition help. Uh, John Berardi was wonderful
• 23:22
  Speaker 1: for me. Uh, of course, Rob Wolf, um, Josh Hillis,
• 23:28
  Speaker 1: I mean, really, really helped me a lot. Great man, H-I-L-L-I-S. So,
• 23:34
  Speaker 1: you know, having friends like that in the nutrition side
• 23:37
  Speaker 1: just really helped me. And, of course, some really good books.
• 23:40
  Speaker 1: I almost forgot, Lyle McDonald. I mean, I could pick
• 23:43
  Speaker 1: up the phone and call Lyle if I misunderstand something,
• 23:46
  Speaker 1: you know, and he'll give me a dissertation of explanation.
• 23:49
  Speaker 1: I really appreciate that. So I wasn't too worried about
• 23:51
  Speaker 1: the nutrition side. I was more worried about the accountability side.
• 23:55
  Speaker 1: So when I picked my coach, his name's Scott. He's
• 23:57
  Speaker 1: very good. What I liked about Scott is, and the
• 24:01
  Speaker 1: word coach means it's a vehicle that takes you from
• 24:05
  Speaker 1: here to there. Well, Scott, maybe 15 years ago, decided
• 24:10
  Speaker 1: to turn his life around. I'm older than him, but
• 24:13
  Speaker 1: not terribly much, okay? And so he really got himself
• 24:18
  Speaker 1: in great shape. Well, that's one of the things I
• 24:20
  Speaker 1: wanted personally for a coach is someone who's been on
• 24:24
  Speaker 1: the road. You know, when those 20-something, 30-something influencers are,
• 24:30
  Speaker 1: you know, they always got the camera and they're always
• 24:33
  Speaker 1: on a beach with really, oh wait, so I do
• 24:36
  Speaker 1: the same thing. I was about to say, always on
• 24:37
  Speaker 1: a beach with hot women. I do the same thing. Well,
• 24:41
  Speaker 1: but I don't do it every day, okay? And, you know,
• 24:45
  Speaker 1: they talk about doing this and, you know, all these
• 24:50
  Speaker 1: really strange things. There's these guys nowadays that take hammer
• 24:53
  Speaker 1: and hit their face to look better. Woo. Come my house.
• 24:58
  Speaker 1: I'll make it. I'll hit you with a hammer across
• 25:00
  Speaker 1: the face. I'm glad to do it for you. I
• 25:02
  Speaker 1: wanted someone like Scott who understands these kinds of things.
• 25:06
  Speaker 1: I'm not going to do this. I'm not going to
• 25:07
  Speaker 1: do that. When I talk about, here's a good example. Uh,
• 25:11
  Speaker 1: not long ago, I, you know, I, every week I
• 25:14
  Speaker 1: send Scott my updates and I sent him a picture
• 25:17
  Speaker 1: and I said, I swear to God, Scott, I don't
• 25:20
  Speaker 1: look as bad in real life as I do in
• 25:23
  Speaker 1: the pictures. Of course, for those who've ever taken the pictures,
• 25:27
  Speaker 1: I only take one. I'm not a 14-year-old girl, as
• 25:30
  Speaker 1: I joke with my daughters all the time about. I'm
• 25:33
  Speaker 1: not going to take 300 pictures to get one. I
• 25:35
  Speaker 1: take one to get one. And he said that's funny
• 25:38
  Speaker 1: because what he notices with his clients is that a
• 25:41
  Speaker 1: lot of them who are older say the same thing.
• 25:44
  Speaker 1: And it's true. The way I look, if we take
• 25:48
  Speaker 1: 20 pictures here on the beach, There's a couple where
• 25:52
  Speaker 1: I look really good, and then there's a couple that
• 25:53
  Speaker 1: I look like, yeah, I need a little work. So
• 25:57
  Speaker 1: instead of sending Scott the best ones, I send him
• 25:59
  Speaker 1: the worst ones. I want that kind of feedback. I
• 26:03
  Speaker 1: want that kind of discussion with a coach. I want
• 26:05
  Speaker 1: two big kids talking. Last week, you know, when I got,
• 26:10
  Speaker 1: I broke my personal record in the chin-up. Again, don't
• 26:13
  Speaker 1: want to brag, 21. But, you know, he was excited
• 26:18
  Speaker 1: because he knows how hard it is for someone of
• 26:21
  Speaker 1: my size and my background to do 21 chin-ups. It's
• 26:24
  Speaker 1: a lot of chin-ups. But he understood it and really
• 26:27
  Speaker 1: was appreciative. He didn't say, okay, let's get 25 now.
• 26:31
  Speaker 1: I do this one push-up-like exercise where my goal is 50,
• 26:36
  Speaker 1: not 500, but 50, and we're building up to it.
• 26:44
  Speaker 1: It's push-ups on parallette bars because I've got some wrist
• 26:47
  Speaker 1: injuries from Olympic lifting and stuff, And I go real deep,
• 26:52
  Speaker 1: like a dip on them. And as we start to
• 26:57
  Speaker 1: get higher and higher in the reps, he's with me
• 27:00
  Speaker 1: 100% because he knows that when I'm doing these exercises,
• 27:03
  Speaker 1: that stress, my flexibility, my mobility, and not very many muscles,
• 27:09
  Speaker 1: it's hard. There are great coaches on this planet who
• 27:12
  Speaker 1: have never walked the walk. Funny thing, my coach, Dick Notmeyer,
• 27:16
  Speaker 1: had never done an Olympic lift, but he was an
• 27:18
  Speaker 1: outstanding Olympic lift coach because he said something at one
• 27:22
  Speaker 1: time that just really struck me and both me and
• 27:24
  Speaker 1: Herrick Subert. He had the eye. He could tell you
• 27:28
  Speaker 1: in a moment what you were doing wrong. And then
• 27:32
  Speaker 1: he would come up with a tool to fix it.
• 27:34
  Speaker 1: And then, of course, when I went to Utah State,
• 27:36
  Speaker 1: I had Ralph Maughan, who was a national champion in
• 27:39
  Speaker 1: the javelin and made the Olympic team in the hammer.
• 27:42
  Speaker 1: I mean, so... One coach, been there, done that coach.
• 27:46
  Speaker 1: Another coach had the eye. But the thing is, both
• 27:49
  Speaker 1: of them had hours and hours and hours in the
• 27:52
  Speaker 1: trenches doing the work. So when you're looking for a coach,
• 27:58
  Speaker 1: if you're like me, you're going to look for somebody
• 28:00
  Speaker 1: who has walked the walk somehow. And then the other
• 28:06
  Speaker 1: big one knows how to talk with me to keep
• 28:08
  Speaker 1: me on track and to keep me encouraged. I do
• 28:12
  Speaker 1: have bad months with Scott. I travel a lot. I
• 28:20
  Speaker 1: get the flu. I get colds. Things happen. Bad things
• 28:23
  Speaker 1: happen in my life. Good things happen in my life.
• 28:26
  Speaker 1: I go to a lot of weddings. And he supports
• 28:29
  Speaker 1: me in all that. And that's what's helped me so much.
• 28:32
  Speaker 1: I hope that helped. It's a great question. I'm more
• 28:39
  Speaker 1: of a When I coach people now, I'm more of
• 28:41
  Speaker 1: a training partner, a colleague, an intentional community guy. And
• 28:46
  Speaker 1: then in the weight room, and then I'll put another
• 28:49
  Speaker 1: hat on, and I'm up there being a throws coach
• 28:51
  Speaker 1: at the university. So a highly paid volunteer, I don't
• 28:55
  Speaker 1: want to make a big deal about it. But, you know,
• 29:00
  Speaker 1: I wear different hats to help different people. But when
• 29:03
  Speaker 1: I hire somebody, I want somebody who can walk the
• 29:05
  Speaker 1: walk and talk the talk and be a cliché fest. Hey,
• 29:09
  Speaker 1: thanks so much. That's a very, very fun question. Our
• 29:13
  Speaker 1: last question today comes from Dennis, and there's a couple
• 29:16
  Speaker 1: things about this question I want all of you to hear, okay?
• 29:19
  Speaker 1: Dennis says this. Now, sometimes when someone who's older asks
• 29:22
  Speaker 1: a question, I worry some of the young people will
• 29:25
  Speaker 1: flip the switch and turn it off. This is a
• 29:27
  Speaker 1: great question. Thank you so much for all you do,
• 29:30
  Speaker 1: especially teaching us old guys, I turn 71 soon, that
• 29:35
  Speaker 1: enough is enough. I do have a question concerning program planning.
• 29:39
  Speaker 1: I've been active all my life and lean towards too
• 29:42
  Speaker 1: much rather than not enough. Oh, no one else I
• 29:46
  Speaker 1: know has ever done that. I go to the senior
• 29:48
  Speaker 1: center on Monday, Wednesday, Friday with my wife and listen
• 29:51
  Speaker 1: to this acronym. It's called SAIL. For a SAIL class,
• 29:56
  Speaker 1: staying active. staying alive and independent for life. Isn't that
• 30:01
  Speaker 1: a great acronym? Staying alive and independent for life. Think
• 30:07
  Speaker 1: old people's exercise with low-impact aerobics, balanced training, and very
• 30:11
  Speaker 1: light dumbbell and ankle weights. I also enjoy training with
• 30:14
  Speaker 1: kettlebells three days a week, armor-building formula, or easy strength,
• 30:18
  Speaker 1: rotating every four to eight weeks. Dennis, I just want
• 30:22
  Speaker 1: to give you a high five. This is fantastic. My
• 30:24
  Speaker 1: question is, Should I do my kettlebell training on Monday, Wednesday, Friday,
• 30:28
  Speaker 1: after the sale training, or Tuesday, Thursday, Saturday? Overtraining is
• 30:33
  Speaker 1: my concern. Now listen, in the inner circle, in my
• 30:38
  Speaker 1: experiences with former members of the inner circle, I've got
• 30:41
  Speaker 1: a lot of people in their 70s. Okay, so here's
• 30:45
  Speaker 1: the thing, Dennis. You can do six days a week.
• 30:49
  Speaker 1: You can. But my biggest concern is, Recovery becomes a rare,
• 30:54
  Speaker 1: rare item as you age. And that's just a fact.
• 30:58
  Speaker 1: Where you're at in life, one thing I'd like to
• 31:00
  Speaker 1: encourage you to do is use your time, treasure, and
• 31:02
  Speaker 1: talents to increase your recovery tools. In a blanket do
• 31:09
  Speaker 1: this statement, I would say this. Do the SAIL training
• 31:13
  Speaker 1: with your wife and then go home and do the
• 31:17
  Speaker 1: armor building formula or the easy strength training three days
• 31:20
  Speaker 1: a week. Monday, Wednesday, Friday, you train. Saturday, the two
• 31:25
  Speaker 1: of you are going to go for a joyful walk
• 31:27
  Speaker 1: around a park. Friday, you're going to take your bags
• 31:30
  Speaker 1: and go to a farmer market and walk around and interact. Thursday,
• 31:35
  Speaker 1: I think you should probably do like a mobility workout. Tuesday, Thursday,
• 31:41
  Speaker 1: do some kind of stretching mobility, that 30-minute walk. But
• 31:44
  Speaker 1: the other thing I want you to think about, instead
• 31:47
  Speaker 1: of doing more training on Tuesday, Thursday, Friday, Use your time, treasure,
• 31:51
  Speaker 1: and talents to maybe get a massage. I'll read you that.
• 31:56
  Speaker 1: Instead of just training more on Tuesday, Thursday, and Saturday,
• 32:01
  Speaker 1: first off, I think you need to walk 30 minutes
• 32:03
  Speaker 1: every day. I mean, I think that is a non-starter.
• 32:06
  Speaker 1: You have to do it, okay? But maybe splurge on
• 32:10
  Speaker 1: a massage. Maybe get yourself a hot tub for the home.
• 32:14
  Speaker 1: Maybe get yourself, think about contrast bath. That's hot. Hot shower,
• 32:19
  Speaker 1: cold shower, hot shower, cold shower, however you do it.
• 32:23
  Speaker 1: Back in the day, I used to do hot tub,
• 32:24
  Speaker 1: and then I had an outdoor hose hooked up to
• 32:28
  Speaker 1: a shower head. And so I'd go hot tub, ice shower,
• 32:33
  Speaker 1: hot tub, ice shower. That was great. Maybe, you know,
• 32:38
  Speaker 1: I've got that stick that you, those metal sticks that
• 32:41
  Speaker 1: you do self-massage with, Graffling, Graffins, or something like that.
• 32:48
  Speaker 1: You might want to buy those vibrating massage balls, the
• 32:52
  Speaker 1: vibrating back roller. They're wonderful. My javelin throwers love them.
• 32:58
  Speaker 1: So the idea is spend your time, treasure, and talents
• 33:02
  Speaker 1: on getting yourself. So use your time, treasure, and talents
• 33:06
  Speaker 1: to pick up maybe some extra pieces of equipment. There's
• 33:09
  Speaker 1: so many options nowadays. From the heart, it sounds weird,
• 33:13
  Speaker 1: but I did like those vibrating rollers and those vibrating...
• 33:17
  Speaker 1: balls um whenever i get one people steal them i'm
• 33:22
  Speaker 1: not going to mention names but my daughters they're wonderful
• 33:25
  Speaker 1: for training and mobility work uh if you can invest
• 33:31
  Speaker 1: in anything at home of course at my house i
• 33:33
  Speaker 1: have a sauna which is wonderful for me uh i
• 33:36
  Speaker 1: use it i use it for recovery i also do
• 33:39
  Speaker 1: you know that i do a lot of that self
• 33:41
  Speaker 1: massage in there i shave in there um But I
• 33:45
  Speaker 1: think that's what you want to think on those other days. Monday, Wednesday, Friday, sale,
• 33:51
  Speaker 1: armor-building formula, daily 30-minute walk at least, and then a
• 33:55
  Speaker 1: couple days a week, just work on things. The upside
• 33:58
  Speaker 1: of working on things like self-massage is it lends itself
• 34:02
  Speaker 1: almost instantly to additional mobility work. And the nice thing, too,
• 34:07
  Speaker 1: is if you have a foam roller, it's on the ground.
• 34:11
  Speaker 1: So to get to it, you've got to get up
• 34:12
  Speaker 1: and down off the ground. I hope that helps. I
• 34:15
  Speaker 1: loved your question. Well, there you go, folks. Each and
• 34:18
  Speaker 1: every week I sit down and I answer your questions.
• 34:21
  Speaker 1: If you have a question, please send them to the
• 34:23
  Speaker 1: podcast at this address, podcast at danjohnuniversity.com. And until next time,
• 34:31
  Speaker 1: let's all keep on lifting and learning. Thank you.