Latest / The Dan John Podcast / EP 357 - ABF, "Grease the Groove", Easy Strength, Renegade Row, KB Windmill, Programming & More

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EP 357 - ABF, "Grease the Groove", Easy Strength, Renegade Row, KB Windmill, Programming & More · The Dan John Podcast

• 0:12
  Speaker 1: Hello, and welcome back everybody to the Dan John University
• 0:15
  Speaker 1: dot com podcast.
• 0:16
  Speaker 2: I'm Dan John.
• 0:17
  Speaker 1: This is episode three hundred and fifty seven magnum. Each
• 0:23
  Speaker 1: and every week I sit down here and I answer
• 0:25
  Speaker 1: your questions.
• 0:25
  Speaker 2: Now.
• 0:25
  Speaker 1: If you have a question, please send it to the
• 0:28
  Speaker 1: podcast at this address podcast at dan john University dot com.
• 0:33
  Speaker 1: We get a lot of questions. I do my best
• 0:35
  Speaker 1: to answer each and every one. Some of them are
• 0:39
  Speaker 1: Sometimes I feel like we talk about the same thing
• 0:41
  Speaker 1: all the time, and sometimes we get some original stuff
• 0:44
  Speaker 1: like today, let's get going. Our first question is from Sean,
• 0:47
  Speaker 1: and Sean says this, you wrote the forward to Paul
• 0:50
  Speaker 1: McElroy's book Perpetual Strength. I did a great book, agreed,
• 0:54
  Speaker 1: which I've read cover to cover and we'll read again
• 0:57
  Speaker 1: to fully appreciate his content. And it is a thick,
• 1:01
  Speaker 1: thick volume and it's really well done. The book is
• 1:04
  Speaker 1: obviously aimed at those looking to achieve lifelong, gradual gains
• 1:08
  Speaker 1: in a slow and steady manner, which is great. However,
• 1:12
  Speaker 1: I do have a question that are unrelated, actually maybe
• 1:16
  Speaker 1: not unrelated at all. We get that in questions a lot, folks,
• 1:19
  Speaker 1: where people talk themselves out of it and then say,
• 1:21
  Speaker 1: oh no, that's right.
• 1:22
  Speaker 2: Firstly, do you think that this.
• 1:24
  Speaker 1: Perpetual strength programming is suitable all year round for someone
• 1:28
  Speaker 1: playing a sports such as Gaelic football? And well, let's
• 1:31
  Speaker 1: answer that first. Sean goes on to say, Paul's book
• 1:38
  Speaker 1: really focuses on the powerlifts of squad, bench and deadlift. Now,
• 1:42
  Speaker 1: originally he added a lot more to it, but he
• 1:44
  Speaker 1: did clean the book up. So any program you do
• 1:48
  Speaker 1: that's progressive, that's realistic, that's doable, is good for Gaelic football.
• 1:53
  Speaker 1: By the way, I love Gaelic football, you know, the
• 1:57
  Speaker 1: three GAA sports I've been involved in at minor levels
• 2:03
  Speaker 1: with giving advice to people, including a few champions, which
• 2:07
  Speaker 1: makes me very happy. So for Gaelic football, and it
• 2:11
  Speaker 1: is nice to see finally that the strength in additioning
• 2:14
  Speaker 1: is becoming more and more of the GAA. But what
• 2:18
  Speaker 1: you're trying to do is balance a lot of factors
• 2:21
  Speaker 1: because there's a lot of skill in Gaelic football, but
• 2:23
  Speaker 1: there's also a lot of running, so you have to
• 2:26
  Speaker 1: have that bizarre conditioning. So any kind of strength training
• 2:30
  Speaker 1: you can do that's going to keep you strong but
• 2:33
  Speaker 1: not tax you too much long term, and it'll keep
• 2:35
  Speaker 1: you around in the game. I like easy strength, I
• 2:38
  Speaker 1: like perpetual strength. I like anything you do in the
• 2:41
  Speaker 1: weight room. And then the follow up question, Yeah, Paul's
• 2:44
  Speaker 1: book really focuses on powerlifting, squat, bench, deadlift. Does the
• 2:49
  Speaker 1: programming lose any of its potency if the exerciser change
• 2:53
  Speaker 1: the changed parton me to like some Bulgarian split squads,
• 2:57
  Speaker 1: single arm kettlebell presses, or SIMI learn movements. Well, what
• 3:02
  Speaker 1: I would talk about, what I would say, is this
• 3:04
  Speaker 1: for sure that you can use perpetual strength for any
• 3:07
  Speaker 1: kind of press. I'm not sure about the Mulgarian split squad.
• 3:11
  Speaker 1: I've I've seen people do them. I have conversation. Of
• 3:16
  Speaker 1: course we've done them. But one of the things about
• 3:19
  Speaker 1: programming the split squad is it always seems to me
• 3:22
  Speaker 1: like it gets a little a little vague about what
• 3:26
  Speaker 1: improvement is. We don't I don't see a lot of
• 3:29
  Speaker 1: people using a lot of load. And the one person
• 3:31
  Speaker 1: I do know who did hurt themselves badly their lower
• 3:35
  Speaker 1: back a little got got beat up a little bit.
• 3:39
  Speaker 1: When you're looking for programming. I got a new book
• 3:42
  Speaker 1: out called Fitness Forge is available at Dan John University
• 3:45
  Speaker 1: dot com Slash Bookstore where I talk about my vision
• 3:49
  Speaker 1: of programming. It's very I mean, by the way, Paul's
• 3:52
  Speaker 1: vision is brilliant. So don't don't worry and everybody, when
• 3:56
  Speaker 1: you get down to it, programs are generally all about
• 4:00
  Speaker 1: the same the issue with almost every program.
• 4:05
  Speaker 2: You know.
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  Speaker 1: Dan Martin used to call me mister forty three because
• 4:08
  Speaker 1: generally programs work really well for about six weeks. But
• 4:13
  Speaker 1: six weeks and one day, forty three days, most programs
• 4:17
  Speaker 1: really show their problems. I don't necessarily think you need to,
• 4:20
  Speaker 1: you know, after six weeks, throw everything out and start again.
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  Speaker 1: As you know, if you know my work, I break
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  Speaker 1: variation into three kinds, no variation, mild variation, and wild variation.
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  Speaker 1: No variation is when you do the same program over
• 4:34
  Speaker 1: and over and over and you just keep at it.
• 4:39
  Speaker 1: When people ask me about the Armor Building Formula, one
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  Speaker 1: of the things I found with some of my friends
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  Speaker 1: and clients is that once you get on the ABF,
• 4:48
  Speaker 1: you just stay on it. Now here's the thing it
• 4:50
  Speaker 1: has to be done with the ABF. It's an eight
• 4:52
  Speaker 1: week program, but the first two weeks are just like
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  Speaker 1: a ramp up. You've got to do those first two weeks.
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  Speaker 2: You can't go.
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  Speaker 1: You've got to do the A weeks has written, followed
• 5:01
  Speaker 1: by the eight weeks is written, followed by the eight
• 5:03
  Speaker 1: weeks is written. You can't go eight weeks, six weeks,
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  Speaker 1: six weeks. At least, that doesn't seem to work when
• 5:09
  Speaker 1: you're looking at basics of programs. No variation is you
• 5:15
  Speaker 1: can do no variation for like an Olympic lifter. If
• 5:18
  Speaker 1: you're doing something with you know, some waving in it,
• 5:22
  Speaker 1: which armorabilion formula has, you can stick with it. The
• 5:25
  Speaker 1: next is mild variation, which is my favorite.
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  Speaker 2: Still.
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  Speaker 1: It's interesting because I'm looking forward to tomorrow's workout as
• 5:33
  Speaker 1: I say this, because I'm adding one little change in
• 5:36
  Speaker 1: my workout tomorrow, and it's just a small.
• 5:39
  Speaker 2: Change, you know.
• 5:40
  Speaker 1: Mild variation is going from inclined bench press to bench
• 5:43
  Speaker 1: press front squad, front squad to back squad, just you're
• 5:46
  Speaker 1: still doing the same thing, but just a little different.
• 5:49
  Speaker 1: When I coached high school strength and conditioning, one of
• 5:53
  Speaker 1: the things I found that really helped with the high
• 5:55
  Speaker 1: school athlete is we used Dave Draper's true squad bar
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  Speaker 1: so that I gave us an additional level of variation
• 6:02
  Speaker 1: in the squad that I never had before, So we
• 6:05
  Speaker 1: did front squads, overhead squats, back squats, and then true
• 6:09
  Speaker 1: squads with the hands out here. Then later on, of
• 6:12
  Speaker 1: course I use more chains and stuff like that, because
• 6:16
  Speaker 1: I think the hardest thing is the squat family for variations,
• 6:19
  Speaker 1: because there's really not that many squads.
• 6:22
  Speaker 2: And then the.
• 6:23
  Speaker 1: Third is wild variation. And I usually use Tommy Kno
• 6:27
  Speaker 1: as my reference here. But if you've been training for
• 6:31
  Speaker 1: thirteen weeks from Olympic lifting meat the following Monday, you
• 6:34
  Speaker 1: become a bodybuilder.
• 6:35
  Speaker 2: You know, you've been doing triples, doubles and singles.
• 6:38
  Speaker 1: You've been doing basically two to five exercises, maybe five,
• 6:43
  Speaker 1: and then all of a sudden, you go instead of triples,
• 6:47
  Speaker 1: doubles and singles, you're eight twelves, fifteen's or more. All
• 6:52
  Speaker 1: options work. To me, the basics of programming is guessing when,
• 7:01
  Speaker 1: So the adaptions are happening. The adaptions are happening, You're
• 7:04
  Speaker 1: getting bigger, a sleek, or stronger, faster, all these things
• 7:06
  Speaker 1: are happening. But as you get into that four a
• 7:09
  Speaker 1: week period, that five week that's six week, maybe even longer,
• 7:13
  Speaker 1: all of a sudden you should start to scout ahead,
• 7:15
  Speaker 1: look ahead and say, Okay, I've been doing bench press
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  Speaker 1: three days a week. I know my shoulders are gonna
• 7:21
  Speaker 1: start the grout here pretty soon, so I'm gonna flip
• 7:24
  Speaker 1: over to inclines on week twelve. Okay, I'm gonna flip
• 7:29
  Speaker 1: over to bench press on Monday and inclines on Friday.
• 7:32
  Speaker 1: At week twenty four, I'm gonna go back to benching
• 7:35
  Speaker 1: twice a week in week forty eight. Okay, that to
• 7:39
  Speaker 1: me is the key. Good question, and thanks for mentioning
• 7:42
  Speaker 1: Paul's book, Sean, and good luck to you with Gailey football.
• 7:47
  Speaker 1: You didn't mention what county you play for, but I
• 7:50
  Speaker 1: hope it's a county that I like.
• 7:52
  Speaker 2: All right, thank you. We got a question from Randal here. Now.
• 7:55
  Speaker 1: Randall's question is one of those that you know, it
• 7:58
  Speaker 1: kind of touches my heart, so let's just get there.
• 8:01
  Speaker 1: Randall says, this, my job requires me to transfer a
• 8:05
  Speaker 1: young adult student from her wheelchair to a changing table
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  Speaker 1: and back again, at least twice a day. You can
• 8:13
  Speaker 1: imagine the twisting motion required to accomplish this. Add to
• 8:17
  Speaker 1: this that I'm sixty two years old and feeling it
• 8:21
  Speaker 1: and I cannot drop this young lady, folks sixty two
• 8:25
  Speaker 1: years old, and this is what you're doing. This is
• 8:27
  Speaker 1: the way that I consider. This is such an honor
• 8:30
  Speaker 1: that you all trust me to answer your questions. Randall,
• 8:35
  Speaker 1: you're making a difference, and I hope we all salute you.
• 8:38
  Speaker 1: What exercises can you recommend to protect my back from
• 8:42
  Speaker 1: this twisting motion while also protecting my arms and shoulders
• 8:45
  Speaker 1: lifting another person's body weight and sometimes awkward positions. Wow,
• 8:50
  Speaker 1: I wish I could have started working with you before
• 8:52
  Speaker 1: sixty two, because you don't really.
• 8:54
  Speaker 2: Have a ton of options. Okay.
• 8:56
  Speaker 1: When I first started reading Strength and Health, one of
• 8:58
  Speaker 1: the first editions I ever read and quoted the great
• 9:01
  Speaker 1: Harry Pascal.
• 9:02
  Speaker 2: Now Harry Harry Pascals.
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  Speaker 1: Of course, if you know the work of Bosco, this
• 9:10
  Speaker 1: is the development of strength book.
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  Speaker 2: Harry died the week I was born.
• 9:15
  Speaker 1: And I always, I always think that maybe we high
• 9:17
  Speaker 1: fived across. You know, I love Harry Pascal's work. And
• 9:22
  Speaker 1: the author was talking about in this Strength and Health,
• 9:25
  Speaker 1: and I saw this later in another quote about wrestling,
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  Speaker 1: but the author was talking about a track and field
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  Speaker 1: program who didn't do any twisting or any kind of
• 9:33
  Speaker 1: motions like this. You know, discus throwst you know it.
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  Speaker 1: You know it looks like we do this, but we don't.
• 9:39
  Speaker 2: He said this.
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  Speaker 1: Harry Pascal told us that to get strong in the
• 9:45
  Speaker 1: lower back, to get strong and twisting, you needed that
• 9:48
  Speaker 1: great foundation. Now, the issue we have with you is
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  Speaker 1: I don't want to.
• 9:53
  Speaker 2: Recommend to you.
• 9:55
  Speaker 1: Part of me wants to say, wow, you got a
• 9:56
  Speaker 1: dead left, you got a squat, but it if we
• 10:00
  Speaker 1: add those in, there's a chance you have one. You
• 10:04
  Speaker 1: miss the groove on one deadlift, and you know you
• 10:07
  Speaker 1: can't help this young student anymore. So a couple of
• 10:11
  Speaker 1: ideas came into my head. First off, you're a good
• 10:14
  Speaker 1: place for this anyway. But if you don't know how
• 10:17
  Speaker 1: to do hip thrust, pelvic tilts, g loop bridges, go
• 10:22
  Speaker 1: look at Brett Contrerase's work on the hip thrust. I
• 10:25
  Speaker 1: think the hip thrust would be a real valuable thing
• 10:27
  Speaker 1: for you to do. I also think in that the
• 10:30
  Speaker 1: hip thrust, the clamshell, and the ab wheel might all
• 10:34
  Speaker 1: be real good. Now, my knock on the ab wheel
• 10:37
  Speaker 1: sometimes if you are having a back.
• 10:38
  Speaker 2: Issue, it can it can nudge it a.
• 10:42
  Speaker 1: Little bit in the wrong direction, which is why I'm
• 10:44
  Speaker 1: recommending more and more of my people to do hanging
• 10:48
  Speaker 1: bent knee leg raises. So you're hanging from a bar
• 10:52
  Speaker 1: and you're bringing your knees to your chest. Now, why well,
• 10:55
  Speaker 1: one thing, you get a real good chance to open
• 10:58
  Speaker 1: up the whole shoulder girdle when those knees come up
• 11:01
  Speaker 1: to your chest, that lower back. It's a we call
• 11:05
  Speaker 1: poor man's chiropractor. And it's also great exercise for your apple.
• 11:09
  Speaker 1: If you only did two things, the hip trust and
• 11:13
  Speaker 1: the bent the hanging bent me leg race, I think
• 11:18
  Speaker 1: that would help you at your age and for what
• 11:21
  Speaker 1: you're trying to do. I don't think you can get
• 11:24
  Speaker 1: sore necessary on some of it, but once you get going,
• 11:28
  Speaker 1: you'll be fine.
• 11:29
  Speaker 2: On one of my.
• 11:30
  Speaker 1: Travel videos, I show you how I combine hip trust
• 11:33
  Speaker 1: and clamshells. The reason I like clamshells for people who
• 11:37
  Speaker 1: are twisting is I think the more powerful you make
• 11:40
  Speaker 1: that glute area, the more secure this whole area stays.
• 11:44
  Speaker 1: Gentle listeners, remember Randall is sixty two cannot drop the person,
• 11:48
  Speaker 1: so we have to be safe in our training. Hip
• 11:51
  Speaker 1: thrusts bentany hanging bentnee leg races, so those are your
• 11:56
  Speaker 1: big core clamshells if you can do them. The other
• 11:59
  Speaker 1: thing I would think, if possible, anything you could do
• 12:03
  Speaker 1: in the family of I would love it. It was barbell curls,
• 12:07
  Speaker 1: but any kind of standing curl We got load here.
• 12:10
  Speaker 1: And the reason is, even when I was a kid,
• 12:13
  Speaker 1: we used to think of the standing barbell curl as
• 12:16
  Speaker 1: more of a whole body exercise. Now, of course, with
• 12:19
  Speaker 1: the Scott curl, Preacher curl, with all these other variations,
• 12:23
  Speaker 1: I know the rules have changed slightly, but the standing
• 12:28
  Speaker 1: barbell I still think is an outstanding way to build
• 12:32
  Speaker 1: anaconda strength. When you get that barbell at about that
• 12:36
  Speaker 1: ninety degree angle, you know your body has to compensate
• 12:40
  Speaker 1: and fight for it. What's nice is that I've never
• 12:44
  Speaker 1: seen when it hurt their back doing curls, even though
• 12:47
  Speaker 1: they have to have the ana Conna straint to kick in.
• 12:50
  Speaker 1: So this is not a bad word. Hip thrust, hanging
• 12:54
  Speaker 1: bentnee leg raises, standing barbell curl. If you want to
• 12:58
  Speaker 1: add something else, like a vertical push, military press or
• 13:01
  Speaker 1: something like that, great and hopefully you're doing something in
• 13:05
  Speaker 1: the loaded Carrey family.
• 13:07
  Speaker 2: From what I'm.
• 13:08
  Speaker 1: Understanding from this, If you can do suitcase carries you know,
• 13:12
  Speaker 1: Stu McGill loves suitcase carries. He's that Canadian back specialist.
• 13:18
  Speaker 1: If Stu likes something, I like something now. Stu also
• 13:22
  Speaker 1: offers the McGill Big Three. It is a series of
• 13:25
  Speaker 1: three very simple ab and core exercises, easy, easy to
• 13:30
  Speaker 1: find online. I like that combination. But the other thing
• 13:34
  Speaker 1: Stu recommends a lot is walking. I'm trying to really
• 13:38
  Speaker 1: add to my walking.
• 13:40
  Speaker 2: You know.
• 13:41
  Speaker 1: Obviously I've been doing the ten thousand steps a day
• 13:43
  Speaker 1: for a long time now, but one of the other
• 13:46
  Speaker 1: things I'm trying to do is those more sniper walks,
• 13:50
  Speaker 1: you know, the walking after meal kind of thing. Now,
• 13:54
  Speaker 1: I hate to be hyperbolic, but you know, I do
• 13:58
  Speaker 1: have a book here that says that walking after a
• 14:01
  Speaker 1: meal is as good as taking met forum on our glucafhage.
• 14:05
  Speaker 1: But if we can get you walking so that we
• 14:08
  Speaker 1: can keep that, I think walk is one of the
• 14:11
  Speaker 1: best things you can do for your back. And I
• 14:12
  Speaker 1: think that in my own case was proved when I
• 14:16
  Speaker 1: got back from the Middle East.
• 14:17
  Speaker 2: I famously hurt my back.
• 14:18
  Speaker 1: I was already messed up enough and then I hurt
• 14:20
  Speaker 1: my back and I started walking, and I think of
• 14:24
  Speaker 1: all the things I did. Walking was the thing that
• 14:26
  Speaker 1: helped the most. So hip thrust, hanging, bent kneeleg race.
• 14:30
  Speaker 1: I'd love to see you doing a standing barbelle curl,
• 14:33
  Speaker 1: an overhead press and a suitcase carry and finally be sure,
• 14:39
  Speaker 1: I would even ask somebody to come in and watch you,
• 14:41
  Speaker 1: or maybe even take a videotape of you doing the
• 14:44
  Speaker 1: changes the transferring. If you have anybody who specializes in
• 14:50
  Speaker 1: I'm sure you're trained, but make sure you have someone
• 14:54
  Speaker 1: come in and coach you on proper positions. Again, when
• 15:00
  Speaker 1: you do something hundreds and hundreds and hundreds and hundreds
• 15:03
  Speaker 1: of times very off. Often we get sloppy at some
• 15:07
  Speaker 1: small thing and that's where you can get yourself hurt.
• 15:11
  Speaker 1: So I don't know what the system you're using is,
• 15:14
  Speaker 1: I don't know how you do it, but make sure
• 15:16
  Speaker 1: you have someone another set of eyes checking out your
• 15:19
  Speaker 1: technique sometime. And Randall, thank you from all of us.
• 15:24
  Speaker 1: We hope the best for you and your clients.
• 15:26
  Speaker 2: Thank you.
• 15:27
  Speaker 1: We have a question from Paul. I work overseas every
• 15:30
  Speaker 1: second month. When I'm overseas, I have no access access
• 15:34
  Speaker 1: to kettlebells, but I do have barbells at home. I
• 15:37
  Speaker 1: have everything. I currently do the armor building complex with
• 15:41
  Speaker 1: twenty four kilot bells and fifty kilow barbell good loads.
• 15:45
  Speaker 1: I'm sixty one. Currently I do the armor building complex
• 15:48
  Speaker 1: with the barbell for four weeks when overseas, then with
• 15:52
  Speaker 1: the kettlebells for four weeks, then back to the barbell.
• 15:55
  Speaker 1: Is this a good approach or should I just stick
• 15:57
  Speaker 1: with the barbell for the whole eight to twelve weeks?
• 16:00
  Speaker 2: Well?
• 16:01
  Speaker 1: I think the barbell armor building formula, I think it's
• 16:06
  Speaker 1: a lot harder than the kettlebell one. You know, it's
• 16:10
  Speaker 1: what I tell people, you know, try try it with
• 16:13
  Speaker 1: twenty kilos before you try it with one hundred and
• 16:15
  Speaker 1: twenty kilos.
• 16:16
  Speaker 2: I'm not joking.
• 16:18
  Speaker 1: You know, doing clean and press, clean and press, clean
• 16:20
  Speaker 1: and press, clean and press followed by front squads is
• 16:24
  Speaker 1: a hard day.
• 16:25
  Speaker 2: I like what you're doing. The only tweak I would say,
• 16:28
  Speaker 2: and this is a very simple one. But you know,
• 16:30
  Speaker 2: if you.
• 16:30
  Speaker 1: Look at the ABF barbell program, there's the week where
• 16:35
  Speaker 1: you super set the cleaning press with the curl, I
• 16:39
  Speaker 1: would suggest, So you've got four yeah, I got this right, Yeah,
• 16:43
  Speaker 1: four weeks. So what I would suggest is this week
• 16:45
  Speaker 1: one with the bar belt, be the clean and press
• 16:48
  Speaker 1: curl and then pick up on the ABF on the
• 16:52
  Speaker 1: other three weeks. Normally, Okay, when you come back and
• 16:56
  Speaker 1: you're back to your kettlebells week one, it's ABC and
• 17:01
  Speaker 1: high rep pressing week one, and then the other three
• 17:05
  Speaker 1: weeks will be your ABC one day in your high
• 17:08
  Speaker 1: repressing the other you know, the traditional way of doing it.
• 17:12
  Speaker 1: And if you keep good notes, Yeah, if you keep
• 17:15
  Speaker 1: good notes, Paul, you might be able to just say, Okay,
• 17:19
  Speaker 1: this is what I'm noticing. At the end of the
• 17:22
  Speaker 1: kettlebell four weeks, I feel like my press is really
• 17:26
  Speaker 1: dialed in. Then maybe you can see if that's helping
• 17:28
  Speaker 1: your barbell press. All those hard front squads and the
• 17:32
  Speaker 1: barbell press, barbell ABF. You know, how does that help
• 17:36
  Speaker 1: with the ABC? You might be able to start looking
• 17:38
  Speaker 1: at things to the point that maybe you and I'll
• 17:41
  Speaker 1: write Armor Building Formula three because I think this is
• 17:45
  Speaker 1: really a good idea. What I'm telling you here. One
• 17:49
  Speaker 1: of the reasons I like answering questions so much is
• 17:52
  Speaker 1: that there's well, there's eight billion of us and so
• 17:55
  Speaker 1: there's eight billion stories, there's eight billion asterisks. So sometimes
• 18:01
  Speaker 1: when I answer a question, like this, I get an
• 18:03
  Speaker 1: insight that really helps me long term. So my answer
• 18:07
  Speaker 1: to you, Paul on the four week about week one
• 18:10
  Speaker 1: is the basics either the first week, the first two
• 18:14
  Speaker 1: weeks of the cuttlebalt ABC, you're going to do the
• 18:18
  Speaker 1: three days both exercises, then ABF next three weeks with
• 18:22
  Speaker 1: the barbell. Week one is the clean and press curl
• 18:27
  Speaker 1: supersets and the other three is the standard armor building formula.
• 18:31
  Speaker 2: I hope that helped.
• 18:32
  Speaker 1: I sometimes feel like I'm talking in code when I
• 18:35
  Speaker 1: answer these questions. Great question and way to find a
• 18:38
  Speaker 1: way around. Gentle listeners. You got a person who's traveling
• 18:42
  Speaker 1: and they figured out a really good system and that's
• 18:45
  Speaker 1: pretty good. So everything is doable. We have a question
• 18:49
  Speaker 1: from Greg. Thank you for your comments and answers on
• 18:52
  Speaker 1: your podcast. I finished the armor building formula with sixteen
• 18:56
  Speaker 1: kilo doubles on the minute every minute. Nice work, and
• 19:00
  Speaker 1: then completed three months of easy strength good. I am
• 19:02
  Speaker 1: in the second month of the second time of armorbillion
• 19:05
  Speaker 1: formula with sixteen kilo doubles and twenty kilos on minute
• 19:10
  Speaker 1: on the minute every minute, so a nice jump, I
• 19:14
  Speaker 1: mean doesn't sound like much to some people when you
• 19:16
  Speaker 1: go from the sixteen to the twenties, but it's it's
• 19:20
  Speaker 1: weight and it.
• 19:20
  Speaker 2: Adds up over half an hour.
• 19:23
  Speaker 1: I can complete eight rounds with the twenties and eight
• 19:26
  Speaker 1: with the sixteens. I hope my third go around. I
• 19:31
  Speaker 1: hope my third go round at seventy four, I can
• 19:34
  Speaker 1: work up to some with the twenty fours. If you're
• 19:37
  Speaker 1: seventy four, that's very impressive. My question is what do
• 19:40
  Speaker 1: you think of the renegade row and do you think
• 19:43
  Speaker 1: it could be part of the exercises when I do
• 19:45
  Speaker 1: my next round of easy strength.
• 19:47
  Speaker 2: Well, the renegade.
• 19:48
  Speaker 1: Row, which basically is, you know, I don't know if
• 19:51
  Speaker 1: you've ever done this, but if you do push ups
• 19:53
  Speaker 1: on kettlebells, you know, instead of going spending money on
• 19:56
  Speaker 1: that magic pushup device, you just put the kettlebells bells
• 20:00
  Speaker 1: down and you you do push ups on the handles. Well,
• 20:04
  Speaker 1: the renegade row is a step up from that. While
• 20:06
  Speaker 1: you're holding the handles, you lock down your left side
• 20:09
  Speaker 1: and you pull your right thumb up into your armpit,
• 20:13
  Speaker 1: hold it, bring it down. Renegade rows. I gotta tell you,
• 20:18
  Speaker 1: in the whole family, a boy, if you could only
• 20:21
  Speaker 1: do you know that question.
• 20:21
  Speaker 3: If I only do one thing, you know, renegade Rose,
• 20:25
  Speaker 3: I'd sprinkle some love on that because it is a
• 20:28
  Speaker 3: It is a tough exercise, but it also really makes
• 20:31
  Speaker 3: huge demands of everything from your your neck to your knees.
• 20:35
  Speaker 1: It's real. If you want to call a core exercise,
• 20:39
  Speaker 1: is great. Do I like the renegade row? Okay, caveat
• 20:43
  Speaker 1: We all know this done correctly, it's a marvelous exercise.
• 20:48
  Speaker 1: If you get haphazard at all, I think you are
• 20:51
  Speaker 1: not a wise person, because you know you're you really
• 20:57
  Speaker 1: are leaving your wrists out to dry. You gotta be
• 21:02
  Speaker 1: locked in and you got to be in a safe position.
• 21:04
  Speaker 1: Always make sure the bell is firm before you switch sides.
• 21:08
  Speaker 1: You know, don't just tap, you know, tap and go,
• 21:11
  Speaker 1: because if that bell isn't on the ground and something
• 21:14
  Speaker 1: bad happens. I mean, I hate to say it, but
• 21:17
  Speaker 1: I've broken wrist and a weightlifting meat and broken rests.
• 21:22
  Speaker 1: Injured risks are nightmares. They they heal, but they don't
• 21:25
  Speaker 1: heal as we'd hope. So yeah, I'm a huge fan
• 21:28
  Speaker 1: of the Renegade Row. The only problem is how you're
• 21:31
  Speaker 1: gonna count. Now, if you're gonna do two sets of five.
• 21:34
  Speaker 1: Remember on the renegate row, it's gonna go one one, two, two, three, three, four, four,
• 21:40
  Speaker 1: five five. My only issue with that is that's a
• 21:43
  Speaker 1: long time under load. So I would suggest maybe thinking
• 21:48
  Speaker 1: more like three sets of three one one two, two
• 21:51
  Speaker 1: three three stand up, shake it off, because I don't
• 21:54
  Speaker 1: think you want to do renegade rows. I don't think
• 21:57
  Speaker 1: you want to push close to failure on them. He
• 21:59
  Speaker 1: then asks, also, I do some windmills with the light bell.
• 22:03
  Speaker 1: They're not fun, but I hope they're helping me keep
• 22:06
  Speaker 1: some flexibility. Do you think they are any good at
• 22:09
  Speaker 1: my age? And I guess you are seventy four, then
• 22:11
  Speaker 1: windmills done correctly can teach you a lot about your
• 22:16
  Speaker 1: t spine flexibility. You know, when I'm teaching it, and
• 22:20
  Speaker 1: you know we're sliding that hand down inside the inner thigh,
• 22:24
  Speaker 1: you drive your elbow in and basically like doing a
• 22:26
  Speaker 1: goblet squad, you try to you know with your eyes
• 22:30
  Speaker 1: you're looking up the bell with that elbow. You know
• 22:33
  Speaker 1: you're opening up in a big stretch your back. I
• 22:37
  Speaker 1: always tell people at the workshops, it's like a Your
• 22:40
  Speaker 1: spine is like an airplane doing a barrel roll like this,
• 22:46
  Speaker 1: every single facet, every spingle, single disc just wants to
• 22:50
  Speaker 1: move a little bit more. And of course it's nice
• 22:53
  Speaker 1: because sometimes you'll see someone who goes like this and
• 22:56
  Speaker 1: then all the movement happens on one disc and then
• 22:59
  Speaker 1: the foll up question is does your back hurt?
• 23:02
  Speaker 2: We need to do it.
• 23:03
  Speaker 1: Yes, yes, it does well because we need to you
• 23:05
  Speaker 1: need that's that's when we get the phone roller out. Ideally,
• 23:08
  Speaker 1: something that simple. Maybe we hang from a you know,
• 23:12
  Speaker 1: we just do a standard you know, hang from the
• 23:15
  Speaker 1: pull up bar. Sometimes that helps. Sometimes sometimes nothing helps.
• 23:19
  Speaker 1: It's not a good exercise for the person. I like windmills.
• 23:22
  Speaker 1: I like windmills when they're done correctly personally enough. I
• 23:25
  Speaker 1: was working with you, Greg and we were at the
• 23:29
  Speaker 1: we were at a gym together. I would probably have
• 23:32
  Speaker 1: you do what's called kneeling windmills. And that's a transition
• 23:36
  Speaker 1: point in the kettlebell turkish get up. So that's when
• 23:41
  Speaker 1: in this example, my right foot, my right knee, and
• 23:44
  Speaker 1: my right hand are all on the ground and they're
• 23:47
  Speaker 1: in a straight line. My left foot is perpendicular to
• 23:52
  Speaker 1: that and on the ground, and the load is up
• 23:55
  Speaker 1: here in my left hand. I can't straight far up here,
• 23:59
  Speaker 1: and in that position very safe. You've got one, two, three,
• 24:03
  Speaker 1: four points of contact with the ground, You've got your.
• 24:06
  Speaker 2: Eye up on the bell. You're in a very safe position.
• 24:10
  Speaker 1: And then from there we do exercises like skull crushers
• 24:13
  Speaker 1: with the front arm to get that mobility work.
• 24:17
  Speaker 2: We do small little.
• 24:20
  Speaker 1: Presses with the weighted arm just to get the mobility.
• 24:24
  Speaker 1: Sometimes we do the skull crusher and the weighted press
• 24:27
  Speaker 1: at the same time to prepare the person to the
• 24:29
  Speaker 1: bent press. So yes, I think the windmill has value,
• 24:33
  Speaker 1: but floating over everything with every exercise question is done correctly.
• 24:41
  Speaker 1: Hat's off to you at your age seventy four. That's
• 24:45
  Speaker 1: impressive and thank you for sharing this. And for those
• 24:48
  Speaker 1: of us who are not seventy four, Greg's giving us
• 24:51
  Speaker 1: some good things to shoot for.
• 24:54
  Speaker 2: Thank you. We have an interesting question from Johnny Okay.
• 24:57
  Speaker 1: I appreciate how much you speak about the cath faith
• 25:00
  Speaker 1: and you're Jesuit education in your podcast. A few questions,
• 25:04
  Speaker 1: well a question if you're not opposed to answering it,
• 25:07
  Speaker 1: how does the Bible and Catholic faith impact the way
• 25:10
  Speaker 1: we should train as Christians. Well, so, the best thing
• 25:14
  Speaker 1: for me about my background is that, and it still
• 25:18
  Speaker 1: happens today. I'm still I am actively taking three courses
• 25:22
  Speaker 1: right now. I'm taking a self improvement course. I am
• 25:26
  Speaker 1: taking a course of being a Gentleman, another course the
• 25:29
  Speaker 1: third gentleman course I've taken this year. Hopefully some of
• 25:32
  Speaker 1: it will rub off, and then I'm doing a whole
• 25:37
  Speaker 1: a very interesting great books reading. So for me, one
• 25:42
  Speaker 1: of the things I always liked about my background, my
• 25:44
  Speaker 1: academic background, is I'm a great books personnel. Sadly, the
• 25:49
  Speaker 1: great books have been under a lot of fire from
• 25:52
  Speaker 1: all directions lately, but I'm much more of the Doctor
• 25:57
  Speaker 1: Elliott Great Books. That's the Harvard Classics tradition where if
• 26:01
  Speaker 1: all you did was read the five foot shelf of books,
• 26:04
  Speaker 1: which would be very impressive, you would have the equivalent
• 26:07
  Speaker 1: of a fairly good education, especially if you do like
• 26:11
  Speaker 1: I do, where you ask.
• 26:12
  Speaker 2: Questions and your dialogue.
• 26:14
  Speaker 1: Later today I read when Ophelia comes in, you know,
• 26:19
  Speaker 1: doing her singing in Hamlet. I was actually watching Macbeth
• 26:24
  Speaker 1: this morning with Patrick Stewart Jean Luke Picard from Star
• 26:28
  Speaker 1: Trek the Next Generation. I got to tell you that
• 26:31
  Speaker 1: was eye opening. I read this week where we're reading
• 26:35
  Speaker 1: work from the Quakers, we're reading David Psalms. So for me,
• 26:39
  Speaker 1: the very first thing is about my background. Is this
• 26:43
  Speaker 1: great respect for the tradition that came before us. And
• 26:47
  Speaker 1: if you don't have respect for the tradition you came
• 26:50
  Speaker 1: before you, you can't just pick up a book and
• 26:54
  Speaker 1: then start pulling things out of it. The second thing,
• 26:56
  Speaker 1: and this is important I am much more so. My
• 27:01
  Speaker 1: two favorite Gospels are Mark, which I did a lot
• 27:03
  Speaker 1: of my advanced studies with. It's a fun thing to
• 27:07
  Speaker 1: do with. Mark is a circle every time close are mentioned,
• 27:11
  Speaker 1: because the clothes really do. When you notice this and
• 27:16
  Speaker 1: then you read it again, it leaps out to the
• 27:18
  Speaker 1: clothes close. I tell you, Mark is written chiasmically. In
• 27:23
  Speaker 1: the beginning in Galilee, everyone just you know, comes to Jesus.
• 27:28
  Speaker 1: In the end, in Jerusalem, everyone sprints away. Okay, there's
• 27:34
  Speaker 1: a Oh, actually I screwed that.
• 27:36
  Speaker 2: Pardon me.
• 27:37
  Speaker 1: It starts off in Well, it begins in the Mark,
• 27:42
  Speaker 1: begins in the desert, I'm sorry, I'm sorry, and ends
• 27:44
  Speaker 1: in the tomb. Well, the desert the tomb both filled
• 27:48
  Speaker 1: with scary things. And you know, I mean, I live
• 27:51
  Speaker 1: in a desert, but a desert isn't somewhere you want
• 27:53
  Speaker 1: to get caught in. And I don't think you want
• 27:55
  Speaker 1: to get caught in a tomb. So that's the first
• 27:57
  Speaker 1: building blocks. It's called A and A, A prin B
• 28:01
  Speaker 1: and B Prime or Galilee and Jerusalem. And then there's
• 28:04
  Speaker 1: this middle section called the Way. Okay, good, there's your
• 28:07
  Speaker 1: I just saved you a lot of work. I'd probably
• 28:09
  Speaker 1: lecture on Mark for one hundred and ninety two lectures.
• 28:14
  Speaker 1: But my favorite gospel is Luke, and I always tell
• 28:16
  Speaker 1: people when you read Luke to me, this is you know.
• 28:19
  Speaker 1: He says right in the beginning that he's taken accounts
• 28:21
  Speaker 1: from a lot of people to put this together. One
• 28:24
  Speaker 1: of the things I like people do in Luke, I
• 28:26
  Speaker 1: tell people circle the clothes and Mark I tell people
• 28:29
  Speaker 1: to find the dinners that are in the meals that
• 28:33
  Speaker 1: are in Luke. And I did this with my own kids.
• 28:37
  Speaker 1: You don't get a lot of menus, you don't get
• 28:40
  Speaker 1: any recipes, but they always talk about the people. And
• 28:43
  Speaker 1: so for me, I'm much more of a Luken Christian,
• 28:47
  Speaker 1: somebody who's concerned more about I'm much more concerned about
• 28:51
  Speaker 1: how we treat each other and how we dine together.
• 28:54
  Speaker 1: To me, John Laverdier wrote that great book, Dining in
• 28:59
  Speaker 1: the Kingdom of God, and it just it just completely
• 29:02
  Speaker 1: changed the way.
• 29:03
  Speaker 2: I see things. When when you read Sacred Scripture, you
• 29:07
  Speaker 2: also have to remember I'm not a you know, I'm
• 29:10
  Speaker 2: of course, you know I was a Sometimes I feel like,
• 29:14
  Speaker 2: but you know I was. I'm actually qualified to speak
• 29:18
  Speaker 2: on Sacred Scripture in the same way I'm qualified to
• 29:21
  Speaker 2: speak at other things. But it's always uncomfortable because somebody
• 29:24
  Speaker 2: who somebody's only been around for a few months will
• 29:27
  Speaker 2: be an expert, and somebody spent their life on it. Oh,
• 29:30
  Speaker 2: you don't even know what you're talking about. I get
• 29:32
  Speaker 2: that sometimes.
• 29:33
  Speaker 1: I like, I'm much more of a beatitudes Christian than
• 29:36
  Speaker 1: a rules Christian. I don't care if a woman wears
• 29:40
  Speaker 1: a hat or not in church. It means literally nothing
• 29:44
  Speaker 1: to me. Okay, but I'm more interested. Did you feed
• 29:47
  Speaker 1: the hungry? Did you you know, clothe the naked? Did
• 29:50
  Speaker 1: you I mean, did you do the things you're supposed
• 29:53
  Speaker 1: to do? I read a funny thing. It was either
• 29:55
  Speaker 1: Instagram or one of maybe it was Facebook, but you
• 29:59
  Speaker 1: know they were talking about, you know, traditional Catholics or
• 30:03
  Speaker 1: when asked about their faith, they'll generally say something like, well,
• 30:07
  Speaker 1: you know, the real key is that you know, you're
• 30:09
  Speaker 1: out there making a difference, trying to be you know,
• 30:12
  Speaker 1: make the world a little nicer, make sure babies are
• 30:14
  Speaker 1: taken care of, make sure education is going on. You know,
• 30:18
  Speaker 1: you know, don't cut people off in the freeway and
• 30:20
  Speaker 1: flip them off, you know, turn your music down at
• 30:23
  Speaker 1: ten o'clock.
• 30:24
  Speaker 2: Okay.
• 30:26
  Speaker 1: Converts also often say things like, well, you know, the
• 30:30
  Speaker 1: patriarch of Dublinsky once stated that women should not talk
• 30:34
  Speaker 1: in church. I was like, oh my god. You know,
• 30:38
  Speaker 1: there's there's a great word. The phrase I use. It's
• 30:40
  Speaker 1: a Polynesian phrase sitting in a whale fishing for minnows.
• 30:45
  Speaker 1: So for me, I try to I like to spend
• 30:47
  Speaker 1: time with the whales. You know, I'm not worried about
• 30:50
  Speaker 1: the minnows, and the minnows are not important. You said
• 30:54
  Speaker 1: how we should train, Yeah, I'll tell you how you
• 30:56
  Speaker 1: should train as a Christian. You, if you're a book jim,
• 31:02
  Speaker 1: you probably should spot when asked. You should, you know,
• 31:06
  Speaker 1: wipe the bench pressed down after you use it. You
• 31:09
  Speaker 1: should put your dumbbells away. You shouldn't you know, you
• 31:13
  Speaker 1: shouldn't cut people off. You should be you know, you
• 31:16
  Speaker 1: should literally think that, you know, you should bow to
• 31:19
  Speaker 1: the dignity of every person in the in the facility.
• 31:23
  Speaker 1: For me, I've always thought, because of my faith tradition,
• 31:27
  Speaker 1: I should not do drugs because the organizations I belong
• 31:31
  Speaker 1: to say you're not supposed to. So if the organizations
• 31:34
  Speaker 1: I belong to say you shouldn't use drugs alone, I
• 31:37
  Speaker 1: shouldn't use drugs. It's a tough question for me in
• 31:39
  Speaker 1: a lot of ways on this, Johnny, but I really
• 31:41
  Speaker 1: appreciate it. I know, I know we have a lot
• 31:44
  Speaker 1: of people of various faith traditions who listen to me.
• 31:49
  Speaker 1: That the thing I would hope is, I hope everybody
• 31:52
  Speaker 1: who listens to me would also be very comfortable having
• 31:55
  Speaker 1: dinner with me, and we would dine together. We wouldn't
• 31:59
  Speaker 1: worry so much about the menu. We worry more about
• 32:02
  Speaker 1: each other.
• 32:03
  Speaker 2: Thank you.
• 32:04
  Speaker 1: We have a question from Peers, and Peers says, I
• 32:06
  Speaker 1: work home three days a week and can take a
• 32:08
  Speaker 1: few breaks throughout my day, normally around five minutes. What
• 32:12
  Speaker 1: would you do in this time? I'd go to the
• 32:14
  Speaker 1: bathroom and get a drink of water. Is there much
• 32:17
  Speaker 1: marginal gaining to be had from doing kettlebalt work. I'm
• 32:20
  Speaker 1: a twenty seven year old guy. My current training programs
• 32:23
  Speaker 1: and kettle bells twice a week, a cal status class
• 32:26
  Speaker 1: once a week, tag rugby once a week, and running
• 32:30
  Speaker 1: twice a week. Now, if you're going to do an
• 32:33
  Speaker 1: exercise in five minutes, there's going to be a couple
• 32:37
  Speaker 1: and it's going to depend on who you are. Now,
• 32:39
  Speaker 1: I got Phil matthew Ton's book behind Me and he
• 32:42
  Speaker 1: has it's called Get Strong, and Phil recommends you know
• 32:46
  Speaker 1: that you do these movement breaks every few hours area.
• 32:49
  Speaker 1: It's very similar to Grease to the Group. In fact,
• 32:53
  Speaker 1: I like Phil's book here Get Strong by Phil matthew
• 32:57
  Speaker 1: Tone because the exercises you recommend, like overhead squats and
• 33:01
  Speaker 1: r D L's. I tell you if you took a
• 33:03
  Speaker 1: five minute break and then a set of overhead squads
• 33:06
  Speaker 1: for eight just one set, that'd be great. So there's
• 33:09
  Speaker 1: certain exercise I think work well with exercise snacks. I
• 33:14
  Speaker 1: would say the king is pull ups and chiups, and
• 33:16
  Speaker 1: that's only because that's how I learned about Grease to
• 33:19
  Speaker 1: Groove and it worked for me. Sadly, I can't do
• 33:22
  Speaker 1: it anymore because it barks my elbows up too much.
• 33:24
  Speaker 1: But if you're going to pick an exercise like remaining
• 33:27
  Speaker 1: deadlifts or overhead squats or pull ups something that so
• 33:33
  Speaker 1: in each of those exercises your body is asked to
• 33:37
  Speaker 1: do a lot of things at once. So with the
• 33:40
  Speaker 1: overhead squad and rnell you're asking a body have flexibility
• 33:42
  Speaker 1: and mobility in a big move. With the pull up,
• 33:46
  Speaker 1: you're asking your entire body. I mean, I think a
• 33:49
  Speaker 1: well done pull up is an ad exercise. And if
• 33:52
  Speaker 1: you ever do do it like we do it at
• 33:53
  Speaker 1: the SERTs where you have to hold a kettlebell on
• 33:55
  Speaker 1: your foot, it becomes a whole body movement. So yes,
• 34:00
  Speaker 1: I'm a big believer in grease the group. I think
• 34:02
  Speaker 1: it works in my perfect track and field facility. My
• 34:07
  Speaker 1: discus throwers will probably have between three to five bouts
• 34:12
  Speaker 1: a day of throwing. Maybe we could do drills at
• 34:14
  Speaker 1: one of them. We could throw power balls to the
• 34:17
  Speaker 1: walls at two of them, maybe have a contest another one,
• 34:23
  Speaker 1: and then after the contest, you know, after we break
• 34:26
  Speaker 1: things down, maybe what we call range practice, or this
• 34:29
  Speaker 1: we call the Soviet drill. On the fifth practice and
• 34:34
  Speaker 1: you're just gonna But it's like me, why do you
• 34:35
  Speaker 1: become a good typist? Well, you type, I become good
• 34:38
  Speaker 1: at the guitar, and you play the guitar. So one
• 34:41
  Speaker 1: of the ways you can get strong is this grease
• 34:43
  Speaker 1: the groove idea where you do these little waves of
• 34:46
  Speaker 1: training throughout the day until, like you, as a typist,
• 34:51
  Speaker 1: your body figures out what to do and all of
• 34:53
  Speaker 1: a sudden, I know for sure you could make yourself
• 34:56
  Speaker 1: more mobile with those bouts, more flexible with those bouts.
• 35:00
  Speaker 1: But I also think you can train your nervous system.
• 35:02
  Speaker 1: And when you train your nervous system, you get stronger.
• 35:06
  Speaker 1: And when you get stronger, you put weight on. And
• 35:07
  Speaker 1: when you put weight on the barbell, your hormones have
• 35:11
  Speaker 1: this conversation with each other and say, you know, we
• 35:14
  Speaker 1: should get rid of some of this fat, put on
• 35:16
  Speaker 1: some more muscle, and there you go. A fun question.
• 35:21
  Speaker 1: If you have these little five minute fitness snacks, I
• 35:24
  Speaker 1: think they're called now exercise snacks, Find an exercise you'd like,
• 35:28
  Speaker 1: you like or want to be better at, and do
• 35:31
  Speaker 1: those Thank you, We have a question from Jimmy, and
• 35:34
  Speaker 1: Jimmy says, I'm a thirty three year old male coming
• 35:37
  Speaker 1: from a recreational powerlifting and strongman backgrouncher. I've hit best
• 35:41
  Speaker 1: of four to thirty five in the squad, two eighty
• 35:44
  Speaker 1: five in the bench, and a five hundred pound deadlift
• 35:46
  Speaker 1: with a strict overhead press around one eighty five. My
• 35:50
  Speaker 1: wife and I recently welcomed our third child, so I
• 35:53
  Speaker 1: felt this was a good time to attempt my first
• 35:55
  Speaker 1: run at easy strength, as my goal now is simply
• 35:59
  Speaker 1: remain as long as I can for life. Yeah, if
• 36:01
  Speaker 1: you have three kids you want to be around Yeah.
• 36:04
  Speaker 1: I plan to run this for forty workouts and then
• 36:06
  Speaker 1: transition to the armor building formula. I also had a
• 36:10
  Speaker 1: significant period of kettlebell training five to six years ago,
• 36:13
  Speaker 1: but not much since then. I've never trained with double
• 36:16
  Speaker 1: kettlebells and would like to try the armor building formula.
• 36:19
  Speaker 1: I currently have singles at sixteen, twenty four, and thirty two.
• 36:23
  Speaker 1: I want to either purchase a pair of twenties or
• 36:26
  Speaker 1: another twenty four as wondering if you had any thoughts
• 36:29
  Speaker 1: on what would be a good starting point for me.
• 36:32
  Speaker 1: My concern is that the twenties would not be challenging enough,
• 36:35
  Speaker 1: but I don't want to risk bad technique on the complex.
• 36:40
  Speaker 1: For some added context, I can strict press the twenty
• 36:42
  Speaker 1: four kilobells ten plus times per side. Well, you're plenty
• 36:46
  Speaker 1: strong enough to do the twenty fours, and you have
• 36:48
  Speaker 1: the thirty twos. Well, I think the answer is already there.
• 36:52
  Speaker 1: In my books, I have what's called the single side
• 36:55
  Speaker 1: armor building complex, and in the books I also give
• 36:58
  Speaker 1: you a template to do just single side. Since you're
• 37:02
  Speaker 1: clearly strong enough, I would suggest doing well, you know,
• 37:06
  Speaker 1: do two weeks of just the single side ABC and
• 37:10
  Speaker 1: some pressing. Don't worry so much about the pressing. You
• 37:12
  Speaker 1: seem to be fine, but to practice the movement and
• 37:15
  Speaker 1: then try a week or two with the twenty fourth
• 37:17
  Speaker 1: and then try it with the thirty twos. Because you're
• 37:20
  Speaker 1: so good at pressing, you might find it good to
• 37:23
  Speaker 1: do the single side with the thirty twos for your
• 37:27
  Speaker 1: reps of two and three, with the twenty fours for
• 37:30
  Speaker 1: your reps of five and ten, and then over time
• 37:33
  Speaker 1: transition to the thirty twos for your two threes and fives,
• 37:37
  Speaker 1: and then over time two three fives and tens and
• 37:40
  Speaker 1: outgrow those bells. I wouldn't buy the doubles if I
• 37:45
  Speaker 1: were you. And the reason I'm saying that is you
• 37:50
  Speaker 1: got a baby. Keep that money for something else. I
• 37:53
  Speaker 1: don't want you to buy double twenty buy double twenties
• 37:56
  Speaker 1: and find that they're too light, and then have to
• 37:58
  Speaker 1: buy another twenty four to find out too quickly is
• 38:01
  Speaker 1: too late. So my advice for you, first off, get
• 38:04
  Speaker 1: your sleep and make sure you take care of your
• 38:05
  Speaker 1: wife with three kids. My next piece of advice, Jimmy,
• 38:11
  Speaker 1: is that you get the book Armor Building Formula one.
• 38:15
  Speaker 1: For sure, in Armor Building Formula two, look at the
• 38:18
  Speaker 1: single side protocol. Try that. Give yourself a nice long
• 38:24
  Speaker 1: ramp up because I would like you to use the
• 38:26
  Speaker 1: thirty twos. Okay, good question and do your best. Okay,
• 38:31
  Speaker 1: and congratulations. That's his great news. Okay, we got a
• 38:35
  Speaker 1: question from David. I'm David from Italy and I'm a
• 38:39
  Speaker 1: very big fan of your podcast. Last summer I completed
• 38:42
  Speaker 1: the Rite of Passage with the twenty four kilo kettlebell
• 38:46
  Speaker 1: and now I want to try the twenty eight but
• 38:48
  Speaker 1: struggle with him. I can do lots of singles, clean
• 38:51
  Speaker 1: and press, but I can't do more than two in
• 38:54
  Speaker 1: a row. What can I do well? That's interesting? Isn't
• 38:58
  Speaker 1: it you can do the right passage with the twenty four,
• 39:01
  Speaker 1: jumping in the twenty eight was a real problem.
• 39:03
  Speaker 2: David.
• 39:04
  Speaker 1: Now, I've made a lot of mistakes in my training,
• 39:06
  Speaker 1: more than I can count. Mike Brown's favorite mistake I
• 39:10
  Speaker 1: made is when I decided to do the right of
• 39:12
  Speaker 1: passage with the thirty sixes, because how would you say, Niceley,
• 39:17
  Speaker 1: I'm an idiot. And it's interesting because I could easily
• 39:20
  Speaker 1: do thirty six is pressing. But the moment I did
• 39:24
  Speaker 1: them right a passage style, you know, one clean and press,
• 39:29
  Speaker 1: one clean and press to clean, and press to clean
• 39:32
  Speaker 1: and press, and I was doing pull ups between the sets,
• 39:34
  Speaker 1: so you know, to clean and press, to clean and press.
• 39:39
  Speaker 2: Two pull ups.
• 39:41
  Speaker 1: I don't know what it is about the accumulation of fatigue,
• 39:44
  Speaker 1: but it's really hard. So you and I are in
• 39:47
  Speaker 1: the same story. So now if since you this is
• 39:51
  Speaker 1: the right of passage, you're kind of stuck. But other
• 39:54
  Speaker 1: thoughts I had, is there a chance that you could
• 39:56
  Speaker 1: do the single side armor building complex so that you're
• 40:00
  Speaker 1: getting some front squats in and I'm talking about with
• 40:02
  Speaker 1: the twenty eight, so it's a single cleaning press and
• 40:06
  Speaker 1: a single cleaning press with the additional front squats, and
• 40:09
  Speaker 1: I'm just wondering out loud if that might be a
• 40:12
  Speaker 1: nice thing for you to add. So you're gonna have
• 40:15
  Speaker 1: to do like one or yeah, okay, so you're gonna
• 40:19
  Speaker 1: have to do it kind of like I did it
• 40:21
  Speaker 1: with the thirty sixes. And this was how I did
• 40:24
  Speaker 1: the Rite of Passage one two one two one two
• 40:29
  Speaker 1: one two. About a week or two later before this
• 40:31
  Speaker 1: thing just blew up my face. I could barely lift
• 40:33
  Speaker 1: my arms. I went one two three one two three
• 40:36
  Speaker 1: one two three.
• 40:37
  Speaker 2: Okay.
• 40:38
  Speaker 1: So what I'm thinking is write a passage with the
• 40:42
  Speaker 1: twenty eight one two one two, an additional day of
• 40:45
  Speaker 1: the single side armor building complex and the third day
• 40:49
  Speaker 1: the one two one two method.
• 40:51
  Speaker 2: Uh.
• 40:52
  Speaker 1: And the reason I want to see you do a
• 40:53
  Speaker 1: complex is I think complexes are great for people who
• 40:56
  Speaker 1: are struggling with bells size. Because remember the kettlebell is
• 41:01
  Speaker 1: the master density tool. So by doing this much work
• 41:07
  Speaker 1: and over time, cutting down the time in this much time,
• 41:12
  Speaker 1: cutting down the time little redundant good things is going
• 41:16
  Speaker 1: to be happening. You're going to stay with reasonable lifts,
• 41:19
  Speaker 1: You're going to make the lifts, and you'll be able
• 41:20
  Speaker 1: to progress from there. Interesting question and I hope that helped.
• 41:24
  Speaker 2: Thank you. We have a question from Mike. First, what
• 41:27
  Speaker 2: would you consider the minimum effective length of time to
• 41:30
  Speaker 2: run easy strain? Would a four week cycle be sufficient?
• 41:35
  Speaker 2: Are you wheuld you recommend a longer duration to get
• 41:39
  Speaker 2: the full benefit? In my experience, I tended to get
• 41:42
  Speaker 2: my best lifts around days twenty two or twenty three,
• 41:45
  Speaker 2: so that would be pushing into the fifth week. Could
• 41:48
  Speaker 2: I have stopped after the fifth week? And hindsight, I.
• 41:51
  Speaker 1: Guess I could have, But and I'm not trying to
• 41:56
  Speaker 1: I'm just saying that the program for most people I know,
• 42:00
  Speaker 1: week five is when everything suddenly comes together.
• 42:03
  Speaker 2: Okay, weeks six.
• 42:05
  Speaker 1: Seven, and eight you start to giggle because you can't
• 42:09
  Speaker 1: realize how much stronger you are with such a minimal
• 42:12
  Speaker 1: amount of work. So let's say this four weeks, but
• 42:18
  Speaker 1: make week five a day. Will you test out a
• 42:20
  Speaker 1: few numbers? Okay, there, I'll give you the four weeks
• 42:23
  Speaker 1: with the week five test. Second, I'd like to incorporate
• 42:27
  Speaker 1: the Armor Building Formula along with easy Strength. I read
• 42:31
  Speaker 1: the Armor Building Formula two and saw your recommendation how
• 42:34
  Speaker 1: to combine the ABF on the weekend while doing easy
• 42:38
  Speaker 1: strength during the week, which I like. I was hoping
• 42:41
  Speaker 1: for a little clarification. On page one fourteen, you suggest
• 42:45
  Speaker 1: the full ABF complex along with carries, get ups and
• 42:49
  Speaker 1: or heavy swings with optional snatches, sled work and walking afterwards.
• 42:54
  Speaker 1: For these sessions, how many rounds of the ABC would
• 42:57
  Speaker 1: you recommend? Would you with something like five to ten
• 43:01
  Speaker 1: rounds every minute on the minute be appropriate? Or whichgest
• 43:05
  Speaker 1: a different structure. So for those who do wonder about
• 43:09
  Speaker 1: combining the ES easy Strength with the armor building formula,
• 43:13
  Speaker 1: we got to thank Mike care forget me. You go
• 43:15
  Speaker 1: to page one fourteen and I explain to you how
• 43:17
  Speaker 1: I think you can do it. Is it perfect? No,
• 43:19
  Speaker 1: because anytime you try to combine two things together there's
• 43:22
  Speaker 1: always an issue. There are some things that are pretty
• 43:25
  Speaker 1: good combined together. Peanut butter and jelly, Shockingly, what Jeff
• 43:28
  Speaker 1: Henman Way told me, putting peanut butter and a hamber
• 43:32
  Speaker 1: shockingly good combination. Peanut butter on coconut might not be
• 43:35
  Speaker 1: so good. So when you combine things, sometimes they work
• 43:41
  Speaker 1: and sometimes they don't. I like what you said here.
• 43:43
  Speaker 1: I think five to ten rounds of every minute on
• 43:46
  Speaker 1: the minute would be just fine, that's what I think.
• 43:49
  Speaker 1: If you start to slide up to twenty and thirty,
• 43:51
  Speaker 1: I just worry out rounds every minute on in a minute.
• 43:54
  Speaker 1: I just worry that that's going to take a lot out.
• 43:57
  Speaker 1: But you want to be you still want to be
• 43:59
  Speaker 1: kind of fire and all cylinders when you get in
• 44:02
  Speaker 1: there on your easy strength things you want you know,
• 44:05
  Speaker 1: you don't want to be exhausted and tired. You always
• 44:07
  Speaker 1: want to be really I mean, I feel like I
• 44:10
  Speaker 1: get lit up. Lit Up in American football means you
• 44:12
  Speaker 1: got your butt handed to you. But this idea where
• 44:16
  Speaker 1: I feel, yeah, I could do a lot more, is
• 44:20
  Speaker 1: the feeling I want when I finish an easy strength workout.
• 44:24
  Speaker 1: If you're not feeling that you've got to get back
• 44:26
  Speaker 1: to those five to ten rounds of every minute on
• 44:28
  Speaker 1: the minute. Okay, really good question, and thank you for
• 44:32
  Speaker 1: giving us the page number. And again, if you're like
• 44:35
  Speaker 1: Mike and you want the book, Dan John University dot Com,
• 44:41
  Speaker 1: Slash bookstore, and I would suggest getting Armorbuilding one Formula
• 44:45
  Speaker 1: one and two because the two really does support a
• 44:50
  Speaker 1: lot of the questions that'll come up. You can do
• 44:52
  Speaker 1: the program, I say, as I say, but that's very rare,
• 44:55
  Speaker 1: and that's why I have a supplement to everything I
• 44:58
  Speaker 1: have to do. Good question. I really appreciate this boy.
• 45:01
  Speaker 1: That was a good set of questions. I enjoyed that.
• 45:03
  Speaker 1: So remember, if you have a question, please send them
• 45:05
  Speaker 1: to this address podcast at Danjohnuniversity dot com. Each and
• 45:12
  Speaker 1: every week I sit down here and answer your questions.
• 45:14
  Speaker 1: This is a question and answer format and until next time,
• 45:18
  Speaker 1: let's all keep on lifting and learning.
• 45:20
  Speaker 2: Thank you.