Latest / The Dan John Podcast / EP 364 - ABF, Crossfit, Hybrid Training, Post-Workout Cardio, Fat Loss, KB Swings & More

Transcript

EP 364 - ABF, Crossfit, Hybrid Training, Post-Workout Cardio, Fat Loss, KB Swings & More · The Dan John Podcast

• 0:12
  Speaker 1: Hello, Welcome back everybody to the Dan John University dot
• 0:16
  Speaker 1: com podcast. I'm Dan John. Each and every week I
• 0:19
  Speaker 1: sit down here and answer your questions. If you have
• 0:21
  Speaker 1: a question, please send it to us at the podcast
• 0:24
  Speaker 1: at this address, podcast at dan john University dot com,
• 0:30
  Speaker 1: and most of the time that shows up right here.
• 0:32
  Speaker 1: So use either one. Well, we got some We've got
• 0:35
  Speaker 1: some interesting questions. Say, I'm not a fan of this
• 0:38
  Speaker 1: first question, but it's a it's a good question, I guess.
• 0:42
  Speaker 1: Andrew asks, I'm a huge fan of the podcast. Well,
• 0:46
  Speaker 1: good because you said that. I'll answer your question. I've
• 0:50
  Speaker 1: been thinking of a topic that I think would be
• 0:52
  Speaker 1: an interesting podcast topic. And then it begins. Now that
• 0:57
  Speaker 1: CrossFit is starting to die out, I would say that
• 1:02
  Speaker 1: is a very kind way to say that. Yeah, I
• 1:08
  Speaker 1: would say that that ship has sailed. It leaves me
• 1:12
  Speaker 1: wondering if it had focused more on progression and less
• 1:16
  Speaker 1: complex set of exercises, it may have been more sustainable
• 1:20
  Speaker 1: for more people. If you were to reboot CrossFit, how
• 1:24
  Speaker 1: would you do it? In other words, what is Dan
• 1:27
  Speaker 1: John's CrossFit done right? First off? You know, I thought
• 1:31
  Speaker 1: when Lauren programmed CrossFit it was really good.
• 1:34
  Speaker 2: She did an excellent job.
• 1:36
  Speaker 1: I've said that from the beginning, I always thought that
• 1:40
  Speaker 1: a couple of things they did were very good. There
• 1:43
  Speaker 1: was those days they would practice. You would literally in
• 1:45
  Speaker 1: the beginning, you would practice, and I remember the workout
• 1:48
  Speaker 1: of the day would be practice the squat snatch, and
• 1:51
  Speaker 1: I thought, yeah, that's pretty good. The next day might
• 1:53
  Speaker 1: be a push up, sit up, bodyweight squat thing. You know,
• 1:58
  Speaker 1: it was a reasonable number. And maybe the third day
• 2:01
  Speaker 1: was time yourself in a you know, two mile or
• 2:04
  Speaker 1: don't know, five k run or something. It's just something.
• 2:07
  Speaker 1: It was all real reasonable stuff. And once uh again,
• 2:12
  Speaker 1: and I was asked about this the other day, CrossFit
• 2:17
  Speaker 1: also hit.
• 2:19
  Speaker 2: When it actually was around hit at a very good time.
• 2:23
  Speaker 2: Of course.
• 2:24
  Speaker 1: You know, I'm very close with Dave and Larie Draper,
• 2:27
  Speaker 1: the late Dave Draper, great man, mister universe, good friend
• 2:30
  Speaker 1: of mine, loved the guy, and at their gym's basically
• 2:34
  Speaker 1: where the CrossFit started. I have the original templates from
• 2:38
  Speaker 1: Lauren which are quite interesting because basically it was trice.
• 2:42
  Speaker 1: It's you would do three exercise bodybuilding exercise back to
• 2:46
  Speaker 1: back to back, and that was the original formula. And
• 2:49
  Speaker 1: then of course the zone guid came in and you know,
• 2:54
  Speaker 1: Larie and it was wonderful in my career, and she
• 2:58
  Speaker 1: had a lot of insights about what happened. But what
• 3:01
  Speaker 1: really helped was two things. And it's kind of and
• 3:04
  Speaker 1: it's not nice, but when nine to eleven happened, it's
• 3:07
  Speaker 1: interesting to think, you know, it's been twenty five years
• 3:10
  Speaker 1: September eleventh, two thousand and one, the attacks, it was
• 3:16
  Speaker 1: the door open for a lot of people about training
• 3:19
  Speaker 1: somehow for self protection. A lot of people got away
• 3:22
  Speaker 1: from I'm gonna do yoga and you know, one set
• 3:25
  Speaker 1: of failure on a Nautilus machine. And then at the
• 3:29
  Speaker 1: same time, like the movie three hundred came out, Mark
• 3:33
  Speaker 1: Twight famously trained the actors there using interval weight training.
• 3:37
  Speaker 1: Pad O'she's concept and pad o'she was a genius. He
• 3:41
  Speaker 1: had a huge impact on my career, as did Mark.
• 3:45
  Speaker 1: You have three hundred come out, you have the Captain
• 3:47
  Speaker 1: American movies come out, you have there's a whole bunch
• 3:50
  Speaker 1: of stuff all kind of spinning at once, and I
• 3:52
  Speaker 1: guess we can call them the Aughts now, which seems weird,
• 3:55
  Speaker 1: but the timing was very good also too. By the
• 4:01
  Speaker 1: time this became popular. The early ultimate fighting period was happening,
• 4:06
  Speaker 1: and you know Ken SHAMROCK's famous book Enter the Lions
• 4:11
  Speaker 1: then came out, which I got to tell you, I
• 4:14
  Speaker 1: could not believe how many of my athletes would read it.
• 4:18
  Speaker 1: I mean, you were talking about discus stars and American
• 4:20
  Speaker 1: football players reading a book about doing cleaning jerks five
• 4:24
  Speaker 1: hundred bodyweight squats followed by somersaults, which, by the way,
• 4:30
  Speaker 1: is a great Some of that is a great way
• 4:32
  Speaker 1: to train for American football, maybe not so much in
• 4:34
  Speaker 1: the throws.
• 4:36
  Speaker 2: Well, I go, I'm going.
• 4:38
  Speaker 1: To take this answer all the way back to one
• 4:41
  Speaker 1: of the most important days of my life. We went
• 4:45
  Speaker 1: up to San Francisco State on a field trip. I
• 4:47
  Speaker 1: was studying the Pacific bottle nose dolphin. I was able
• 4:51
  Speaker 1: to find three really, really good articles on the Pacific
• 4:57
  Speaker 1: bottle nose dolphin. So it took me, Oh, I don't
• 5:00
  Speaker 1: know if we're there for an entire day. My research
• 5:04
  Speaker 1: for my science term paper took me about fifteen minutes
• 5:08
  Speaker 1: because I was so focused and narrowed in on the
• 5:12
  Speaker 1: Pacific bottle nosed dolphin, and I got all the information
• 5:16
  Speaker 1: I had really some actually some funny articles, and I
• 5:19
  Speaker 1: went over to a machine called a Xerox machine, and
• 5:22
  Speaker 1: I put my nickels in and I printed them off. Well,
• 5:25
  Speaker 1: I had the whole rest of the day, and so
• 5:27
  Speaker 1: what I did is I went to the Track and
• 5:30
  Speaker 1: Field part of the periodicals and I went to Track
• 5:35
  Speaker 1: Technique and I found those two articles back to back.
• 5:38
  Speaker 1: They probably had just come out in hindsight, maybe a
• 5:43
  Speaker 1: year before at most, and it was Dave Davis talking
• 5:46
  Speaker 1: about strength training for throwers and the basic point of
• 5:50
  Speaker 1: the articles, and the throwers were all still current throwers,
• 5:54
  Speaker 1: Brian Oldfield, Rainy Matts, and George Woods, Alfierbuck And basically
• 5:59
  Speaker 1: what we're taught in this article is that throwers did
• 6:03
  Speaker 1: a combination of the power lifts, bench squat, deadlifts and
• 6:06
  Speaker 1: the Olympic lifts. At the time was still the press,
• 6:09
  Speaker 1: the snatch and clean and jerk, and Dave Davis's point
• 6:12
  Speaker 1: of view was that's still the best. So for me
• 6:14
  Speaker 1: to reboot any organization anything, I've already given you the tools.
• 6:21
  Speaker 1: First off, it'd be the way I coached high school
• 6:25
  Speaker 1: of American football. So I've already given you the toolkit.
• 6:28
  Speaker 1: There is a need for some calisthenics. You need to
• 6:30
  Speaker 1: make sure you choose wisely which ones you choose. It
• 6:33
  Speaker 1: can't just be everything. My favorites would be, of course,
• 6:37
  Speaker 1: to push up, to sit up, the leg rays, the Superman,
• 6:41
  Speaker 1: the cobras, those very simple body weight movements. If you
• 6:46
  Speaker 1: have a facility that allows chin ups and pull ups.
• 6:51
  Speaker 1: One of the things I had talked to my principal
• 6:53
  Speaker 1: this before I found out I was moving, But we
• 6:56
  Speaker 1: were going to put.
• 6:57
  Speaker 2: A long bar in the weight room.
• 7:00
  Speaker 1: That could accommodate with We had these little we had pillars,
• 7:03
  Speaker 1: we had extensions. It could accommodate like maybe twenty kids
• 7:07
  Speaker 1: at once doing chimps or pull ups.
• 7:09
  Speaker 2: I was really excited about that never happened, but I was.
• 7:11
  Speaker 1: Excited chips, pull ups, tumbling, I think tumbling, and of
• 7:17
  Speaker 1: course Shamrock talked about this. That was part of my
• 7:20
  Speaker 1: tradition in growing up. We did a lot of tumbling
• 7:22
  Speaker 1: in high school, pe tumbling, shoulder rolls, you know, cartwheels,
• 7:30
  Speaker 1: what we used to call them cartwheels for different distance,
• 7:33
  Speaker 1: but there's another fancy term for him. All kinds of
• 7:36
  Speaker 1: bear crawls, of variations, I mean, every variation of the
• 7:39
  Speaker 1: bear crawl you can imagine. G I, Joe Krawl's Commando Crawls,
• 7:46
  Speaker 1: I mean crawl crawl crawl, and then of course the
• 7:48
  Speaker 1: focus on the powerlifts and the Olympic lifts, as well
• 7:52
  Speaker 1: as training and sprinting. In my Wandering Weights, I mentioned
• 7:58
  Speaker 1: Dante Hector's book and Dante spells his name du and
• 8:02
  Speaker 1: te his book on speed. I just really really liked
• 8:06
  Speaker 1: it a lot, so we would do a lot of
• 8:09
  Speaker 1: speed drills. But the other thing I wanted to mention
• 8:13
  Speaker 1: is that while I was doing all that in my
• 8:17
  Speaker 1: personal high school time, the Olympic list, the powerless well
• 8:20
  Speaker 1: the Olympic List, as I thought they were done this
• 8:23
  Speaker 1: before I learned how to do correctly the power lifts,
• 8:26
  Speaker 1: the calisthetics, the tumbling. I also wrestled, rant did the hurdles,
• 8:30
  Speaker 1: played American football through the discus, played basketball, I was
• 8:33
  Speaker 1: a keeper in soccer, soccer football. We just played a
• 8:38
  Speaker 1: lot of games in sports. The most important thing what
• 8:41
  Speaker 1: I'm trying to get across Andrew and I struggled with
• 8:44
  Speaker 1: this question a little bit is that you need to
• 8:47
  Speaker 1: be foundational and teach people how to do things before
• 8:52
  Speaker 1: you add other things to it. At the same time,
• 8:56
  Speaker 1: I'm reading things about you know what they're doing over
• 9:00
  Speaker 1: were doing in the original groups. You know, I was
• 9:02
  Speaker 1: already doing the farmer walks, the suitcase carries, the drags,
• 9:07
  Speaker 1: the lifting sprints where you do like a set of squats,
• 9:10
  Speaker 1: throw it, throw the kettlebell or bar and sprint away.
• 9:15
  Speaker 1: We were already doing a lot of these, you know,
• 9:18
  Speaker 1: compound movements. But within reason, the most important thing would
• 9:23
  Speaker 1: be the training. If you're going to do a powerlifting segment,
• 9:28
  Speaker 1: I would suggest going to a powerlifting meet at the
• 9:30
  Speaker 1: end of it. Don't invent your own sport. If you're
• 9:33
  Speaker 1: doing the Olympic lifts, go to an Olympic lifting meat.
• 9:36
  Speaker 1: Don't invent your own sport overall. And it's interesting because
• 9:43
  Speaker 1: on the other end of CrossFit, we're all the injuries. Acrossfit,
• 9:47
  Speaker 1: they were all the and of course, you know, I'll
• 9:49
  Speaker 1: probably be sued for saying that I gotta be careful,
• 9:52
  Speaker 1: but you know I can remember with my all American
• 9:59
  Speaker 1: she comes back one weekend and says, I hurt myself,
• 10:03
  Speaker 1: and I go, what were you doing?
• 10:04
  Speaker 2: Well?
• 10:04
  Speaker 1: She went with a gym to her friends and got injured.
• 10:07
  Speaker 1: Because track and field athletes are big engines and they
• 10:10
  Speaker 1: can do a lot and with poor technique can really
• 10:13
  Speaker 1: hurt themselves. It's you know, it's a it's a good question,
• 10:19
  Speaker 1: But basically I would train people exactly how I would
• 10:22
  Speaker 1: train the CrossFit episode in physical in the fitness industry,
• 10:27
  Speaker 1: in my own personal life, basically I came out to
• 10:31
  Speaker 1: the same conclusions. You know, I like to minimalize things
• 10:35
  Speaker 1: as much as I can't I can, you know Boyd deptly.
• 10:38
  Speaker 1: When asked about American football, he said, back squad and
• 10:42
  Speaker 1: power cleans. When people ask me about track and field
• 10:45
  Speaker 1: any event, I generally go power snatch and front squad.
• 10:49
  Speaker 2: So as a pure minimalist. When I'm on the on
• 10:53
  Speaker 2: the top end, I like minimalism a lot.
• 10:57
  Speaker 1: As we broaden out to the normal population, I would
• 11:02
  Speaker 1: argue that most people, even those most people listening, still
• 11:06
  Speaker 1: need just to lift weights about a half hour, three
• 11:08
  Speaker 1: days a week.
• 11:09
  Speaker 2: That's exactly what I do.
• 11:11
  Speaker 1: After every workout, I walk for thirty to forty five minutes,
• 11:14
  Speaker 1: and then the other four days a week, I make
• 11:16
  Speaker 1: sure I get my walks in. If I could just
• 11:19
  Speaker 1: get everybody to lift weights and walk and walk a
• 11:23
  Speaker 1: little bit more on those other days and at some
• 11:26
  Speaker 1: level avoid high process foods, I just read a great
• 11:30
  Speaker 1: article from the British newspaper The Independent about how the
• 11:34
  Speaker 1: companies are pushing back by suing the governments and stuff
• 11:38
  Speaker 1: the food industry. I would say, at some level you
• 11:43
  Speaker 1: should fast, and at some level you should have some
• 11:46
  Speaker 1: clue about your calories, your protein and your fiber, and
• 11:51
  Speaker 1: do your best to drink a lot of water and
• 11:53
  Speaker 1: sleep well. But Andrew, until we get this obesity epidemic
• 12:00
  Speaker 1: under some kind of control, worrying about you know, you know,
• 12:05
  Speaker 1: the numbers on the whiteboard versus the general health of
• 12:10
  Speaker 1: especially here in the United States, of the population. I'm
• 12:14
  Speaker 1: a little mixed on my answer. I wish I could
• 12:17
  Speaker 1: have done a better job on the un answer, but
• 12:19
  Speaker 1: there's still a lot of bad blood between me and
• 12:22
  Speaker 1: some other people in that community. So let's just leave
• 12:25
  Speaker 1: that at Okay, thank you, very good question.
• 12:29
  Speaker 2: Thank you. Well.
• 12:30
  Speaker 1: We have a question from Mickey. Mickey says, first off,
• 12:33
  Speaker 1: I'd like to thank you for your generosity and what
• 12:36
  Speaker 1: you're welcome. Generosity, by the way, Mickey, is one of
• 12:38
  Speaker 1: my three core values, fitness, order, and generosity FOG. I'm
• 12:44
  Speaker 1: sure I can speak for a lot of us gentle
• 12:46
  Speaker 1: listeners when I say that your knowledge you've shared has
• 12:49
  Speaker 1: been a game changer.
• 12:50
  Speaker 2: Well, thank you.
• 12:51
  Speaker 1: My wife is expecting our first child in January, and
• 12:54
  Speaker 1: I really want to prepare my body for the challenges
• 12:57
  Speaker 1: of caring for a newborn boy. I tell you, little teeny,
• 13:01
  Speaker 1: little teeny. Note, newborns can get they're the hardest workout
• 13:04
  Speaker 1: in the world. My daughter, my poor daughter. As I'm
• 13:09
  Speaker 1: speaking today, Daisies had a virus for the better part.
• 13:13
  Speaker 2: Of a week.
• 13:13
  Speaker 1: And I mean that little one. All she does is
• 13:17
  Speaker 1: just diary and throw up, and you know, you just
• 13:21
  Speaker 1: you just you just feel for her and the parents.
• 13:24
  Speaker 1: So you got that look forward to. I'm six foot,
• 13:27
  Speaker 1: one hundred and ninety five pounds. Good, good for you.
• 13:29
  Speaker 1: I train with kettlebells two three times a week and
• 13:32
  Speaker 1: riding my bike eight hours a week in the warmer
• 13:35
  Speaker 1: months and usually six hours a week on the bike
• 13:37
  Speaker 1: trainer during the winter. You know, Mickey already I like this.
• 13:41
  Speaker 1: What training device do you have for me for the
• 13:44
  Speaker 1: last six months or before I become a father? Also,
• 13:47
  Speaker 1: what strategies or programs work best when I have a newborn?
• 13:51
  Speaker 1: I figured during the winter months, having the bike trainer
• 13:53
  Speaker 1: and an indoor gym will be invaluable. I'll be able
• 13:57
  Speaker 1: to sneak to training whatever possible. Well, I mean, I'm
• 14:02
  Speaker 1: sure every parent who's listening is gonna get your sleep
• 14:04
  Speaker 1: because you're not gonna see that for a while. But
• 14:06
  Speaker 1: I like this basically, Mickey, I would argue that you're
• 14:09
  Speaker 1: already doing about as good as you can do if
• 14:14
  Speaker 1: you want to get into a program. I mean, if
• 14:16
  Speaker 1: you want to do like the armor building a formula
• 14:19
  Speaker 1: or something like that, or that in armor building formula too.
• 14:22
  Speaker 1: I have that weekend warrior idea. You know, you work
• 14:25
  Speaker 1: out two days in a row, two days off, one day,
• 14:29
  Speaker 1: two days off, two days. You know that that might
• 14:32
  Speaker 1: be that might be a good idea for you. But
• 14:35
  Speaker 1: because of a baby, the rhythms are going to be
• 14:38
  Speaker 1: a little bit different. So I'm gonna give you a
• 14:40
  Speaker 1: weird piece of advice. At first, I would this isn't
• 14:45
  Speaker 1: This isn't advice for everybody. This is advice for parents
• 14:49
  Speaker 1: with newborns. Is that you might want to move away
• 14:51
  Speaker 1: from ballistic lifts for a while in the kettlebell world,
• 14:57
  Speaker 1: especially the swing and the snatch. And I say that
• 14:59
  Speaker 1: it may even let get up the more fancy exercises
• 15:03
  Speaker 1: like get up. And the reason I'm telling you is
• 15:06
  Speaker 1: the stresses of a baby. The impact is going to
• 15:09
  Speaker 1: have on your sleep, your sleep schedule, your sleep hygiene
• 15:12
  Speaker 1: and little things that constant little you know, especially the firstborn.
• 15:16
  Speaker 1: And you I don't want to break it, you know,
• 15:19
  Speaker 1: but if you can focus more on the press and
• 15:22
  Speaker 1: the squad, the grinding lifts, I think you'll be better served.
• 15:27
  Speaker 1: Not that there's anything wrong on ballistics. I did not
• 15:30
  Speaker 1: say that. I'm just saying when you're first dealing with
• 15:33
  Speaker 1: a newborn, so maybe, you know, you could do something
• 15:36
  Speaker 1: simple as day one, get a press workout as appropriate.
• 15:41
  Speaker 1: You know, I love the numbers two three, five ten
• 15:43
  Speaker 1: and presses. Day two, you could do a goblet squad
• 15:47
  Speaker 1: or double kettlebell front squad workout again, two three five
• 15:51
  Speaker 1: ten might work.
• 15:53
  Speaker 2: You know.
• 15:53
  Speaker 1: You could probably push reps in the forty total reps
• 15:57
  Speaker 1: forty sixty one hundred. That would be two three five
• 16:00
  Speaker 1: ten through twice through three times, through five times, it
• 16:03
  Speaker 1: doesn't matter. And on those days that might be a
• 16:09
  Speaker 1: really good day to hop on the indoor bike and
• 16:13
  Speaker 1: just get some just get some repetitions in, get some
• 16:17
  Speaker 1: revolutions in, and so maybe the press workout jump in
• 16:22
  Speaker 1: the bike, go for whatever you can. I don't know
• 16:25
  Speaker 1: how long you go, but I don't know how you do.
• 16:28
  Speaker 1: I don't know how you find people do indoor rowers,
• 16:31
  Speaker 1: indoor walking, indoor bicycles. I don't know how you guys
• 16:35
  Speaker 1: can do it. I find them so boring. But that's
• 16:38
  Speaker 1: just me and I could be wrong the other so
• 16:44
  Speaker 1: you're not that gives you five more days in the week.
• 16:46
  Speaker 1: On another day, you might want to do a short workout.
• 16:50
  Speaker 1: We do both front squads and presses. I mean, the
• 16:54
  Speaker 1: armor building complex is an option there that's not bad.
• 16:57
  Speaker 1: And on the other four days a week, if you
• 17:00
  Speaker 1: get a chance, either get yourself out for a nice
• 17:03
  Speaker 1: bike ride outside or just do the indoor or go
• 17:08
  Speaker 1: for a walk. Now, the other thing you're gonna be
• 17:10
  Speaker 1: able to do very soon is get a stroller and
• 17:13
  Speaker 1: push the baby around. And I got to tell you,
• 17:17
  Speaker 1: pushing a baby around and a stroller is not only
• 17:19
  Speaker 1: wonderful exercise. It's great for the baby, it's great for mom,
• 17:23
  Speaker 1: it's great for you.
• 17:26
  Speaker 2: Don't and if you can make it happen.
• 17:28
  Speaker 1: I don't do it as much as I want, but
• 17:32
  Speaker 1: the post dinner walk a lot of it depends on
• 17:36
  Speaker 1: whether here in Utah it's wonderful almost I would say
• 17:40
  Speaker 1: six or seven months of the year, the post dinner
• 17:42
  Speaker 1: walk is not only doable, but really nice. In the
• 17:45
  Speaker 1: summer months. You know, we've been breaking records this last
• 17:50
  Speaker 1: couple of years. So when it finally eases up at
• 17:53
  Speaker 1: about seven o'clock at night, it's marvelous. My whole neighborhood
• 17:57
  Speaker 1: just suddenly. It's like kind of like Danny Line, all
• 18:00
  Speaker 1: of a sudden, pop pop pop popp. You see these
• 18:01
  Speaker 1: people walking around. It's kind of nice. With the sleep hygiene.
• 18:09
  Speaker 1: Do your best. If you can take a parenting class,
• 18:13
  Speaker 1: I think is really worth it. I wish I could
• 18:16
  Speaker 1: swaddle my children like the nurses do at the hospital.
• 18:22
  Speaker 1: I don't know how they do it so well, but man,
• 18:24
  Speaker 1: when a nurse at a hospital swaddles a baby, it
• 18:27
  Speaker 1: is like they are just they don't move at all.
• 18:30
  Speaker 1: And then when I do it, it's like, well, not
• 18:34
  Speaker 1: very good. I'll just say that, okay, So hey, good
• 18:36
  Speaker 1: luck to you, and thanks so much Mickey for trusting me.
• 18:40
  Speaker 1: So my basic advice is do what you can. One
• 18:44
  Speaker 1: end out, do the grinds, pressing squad, one d out
• 18:47
  Speaker 1: hop on the bike indoors and do what you can
• 18:50
  Speaker 1: and if you can get those nighttime stroller walks in,
• 18:54
  Speaker 1: I think everybody's gonna be really happy.
• 18:56
  Speaker 2: I hope that helped. Thank you so much. Okay, Well,
• 19:00
  Speaker 2: we have a.
• 19:00
  Speaker 1: Question from Eric, and Eric says, hello, mister Dan John.
• 19:04
  Speaker 1: My name is Eric and I am from the Kodiak, Alaska,
• 19:08
  Speaker 1: a little island off the coast of Alaska. Yeah, my
• 19:12
  Speaker 1: dad was in the Battle of Kisk on the island chain. Firstly,
• 19:17
  Speaker 1: I'm a big fan of all your videos. It's given
• 19:19
  Speaker 1: me a lot of guidance for the last six months
• 19:22
  Speaker 1: as I have went from one hundred and ninety nine
• 19:24
  Speaker 1: to one hundred and fifty nine. That's lean, Okay. For
• 19:29
  Speaker 1: the past four months I have been working on my
• 19:31
  Speaker 1: swings and get ups on Monday and Thursdays, then single
• 19:36
  Speaker 1: arm clean and press and squats and Tuesdays and Fridays.
• 19:39
  Speaker 1: I also want to put on that I enjoy warming
• 19:41
  Speaker 1: up with a jump rope for five to ten minutes.
• 19:43
  Speaker 2: It's a great program before.
• 19:45
  Speaker 1: Workout, also a morning mobility routine and after work at
• 19:50
  Speaker 1: workout cool down and a stretch in the evening before
• 19:53
  Speaker 1: ben Folks, maybe you should we Eric should have my channel.
• 19:57
  Speaker 1: That's really quite good, so it says. Lately, I've been
• 20:01
  Speaker 1: contemplating switching it up the routine because I'm getting back
• 20:04
  Speaker 1: into basketball now and I want to prepare for the
• 20:07
  Speaker 1: winter season. I was thinking of experimenting with the thought
• 20:12
  Speaker 1: of keeping my jump rope routine good. I think that's
• 20:15
  Speaker 1: very good for basketball. Swings in Turkish get up and
• 20:19
  Speaker 1: taking out the clean and press and squad for kettlebell
• 20:22
  Speaker 1: carries on top of skill based training in basketball. I'd
• 20:26
  Speaker 1: like your input on the routine and see if you
• 20:28
  Speaker 1: can span it well. I got to tell you, I
• 20:31
  Speaker 1: like what you're doing here. So really you're just doing Eric,
• 20:35
  Speaker 1: what we all do in sports. You have an off
• 20:39
  Speaker 1: season program when you do cleaning, presses and this and that,
• 20:41
  Speaker 1: and then as you shift into the basketball season, your
• 20:45
  Speaker 1: keep I think swings are a good exercise for basketball.
• 20:51
  Speaker 1: A number of young strength coaches who coach basketball, swings
• 20:57
  Speaker 1: have become a very important component because really it is
• 21:00
  Speaker 1: kind of like jumping without the pounding of landing done correctly.
• 21:05
  Speaker 1: Turkish get ups well, I mean there is the floor
• 21:10
  Speaker 1: in basketball and the Turkish get up we can to
• 21:12
  Speaker 1: prepare you for the ups and downs of getting up
• 21:14
  Speaker 1: and down off the ground. Maybe not as American football
• 21:19
  Speaker 1: or rugby or wrestling, but it's a good idea, and
• 21:22
  Speaker 1: carries are always a good idea.
• 21:24
  Speaker 2: But I'd like all the.
• 21:26
  Speaker 1: Listeners to hear what he said. He talked about skills
• 21:30
  Speaker 1: trained in basketball, and I think that's probably the most
• 21:32
  Speaker 1: important thing you do. One idea. Now, I used to
• 21:35
  Speaker 1: work with so I used to work with a professional
• 21:38
  Speaker 1: basketball team here in the United States, and through the
• 21:41
  Speaker 1: years I've had a few professional basketball players work with me,
• 21:47
  Speaker 1: and this one person was an international player, and it
• 21:52
  Speaker 1: was really really interesting. What we did is that between sets,
• 21:57
  Speaker 1: if you can pull this off between sets of let's say,
• 22:01
  Speaker 1: let's just say, well you're doing swings. Between sets of swings,
• 22:07
  Speaker 1: instead of resting, you grab a basketball and you work
• 22:10
  Speaker 1: on something.
• 22:11
  Speaker 2: That is a skill, right.
• 22:14
  Speaker 1: For example, something as simple as you take the basketball
• 22:17
  Speaker 1: and you dribble it from hand to hand behind your back.
• 22:20
  Speaker 1: Next round, you you dribble it back and forth between
• 22:24
  Speaker 1: your legs, next round, between the other legs. You could
• 22:27
  Speaker 1: do some you know, figure eights with the basketball. You
• 22:31
  Speaker 1: could you could work on a simple skill, some simple
• 22:36
  Speaker 1: skill that you need, you need to practice if you
• 22:40
  Speaker 1: have the setup, we can pull it off. I think
• 22:43
  Speaker 1: doing a set of swings followed by instantly followed by
• 22:46
  Speaker 1: shooting from free throws as a hell of an idea.
• 22:50
  Speaker 1: So the idea of mixing your skill training with your lifting,
• 22:54
  Speaker 1: I always think it is a good idea. In the
• 22:57
  Speaker 1: best throws programs I've ever had had the honor to coach,
• 23:01
  Speaker 1: we were able to lift throw, lift, throw, lift, throw
• 23:07
  Speaker 1: back in the nineties with my really great We had
• 23:12
  Speaker 1: a couple of decades, I mean national champions and all
• 23:14
  Speaker 1: the rest. We had three national champions in one year
• 23:17
  Speaker 1: and no man in different you levels. But the idea
• 23:23
  Speaker 1: was I would have this Nissan pickup truck with and
• 23:27
  Speaker 1: I loaded it with a bar bell and some bumper plates,
• 23:30
  Speaker 1: and I would drive right next to the ring, and
• 23:33
  Speaker 1: we were between sets of throws, you'd do power snaps,
• 23:37
  Speaker 1: sets of throws you do or a squad sets a throw,
• 23:40
  Speaker 1: maybe some power curls. It was wonderful. Later when kettlebells
• 23:44
  Speaker 1: came along, it was actually easier. All I have to
• 23:46
  Speaker 1: do is bring out one, two or three kettlebells and
• 23:48
  Speaker 1: that worked out great. If you can work something like
• 23:52
  Speaker 1: this out where you do your swings followed by free throws,
• 23:55
  Speaker 1: do Turkish get ups followed by layups, where you're mixing
• 23:59
  Speaker 1: and practic scene. I think that's the best way to
• 24:02
  Speaker 1: prepare yourself. It's called mixed training. It comes from an
• 24:05
  Speaker 1: article read by Peter Sheen, a West German coach, probably
• 24:13
  Speaker 1: when I was young and beautiful. But that would be
• 24:17
  Speaker 1: some of the things that I recommend to you and
• 24:20
  Speaker 1: anybody involved in strength. You know, it'd be interesting, you know,
• 24:23
  Speaker 1: like if you're a diving coach, you know, swimming and diving,
• 24:27
  Speaker 1: you know, to have you know, kettlebells right there next
• 24:31
  Speaker 1: to the diving platform or some other kind of equipment
• 24:34
  Speaker 1: and whatever's appropriate. I mean, I don't know what's appropriate
• 24:37
  Speaker 1: a swimming pool, but to get to practice those those
• 24:41
  Speaker 1: movements in real time.
• 24:44
  Speaker 2: Thank you.
• 24:44
  Speaker 1: I think it's a very good question, and I hope
• 24:47
  Speaker 1: this idea of mixed training might be something you can do.
• 24:50
  Speaker 1: You can go real low end and just do a
• 24:53
  Speaker 1: dribbling drill, or you can really expand it out to
• 24:57
  Speaker 1: layups and three point shots or whatever drills you have.
• 25:00
  Speaker 1: All right, thank you, a good question. Anthony has a question.
• 25:04
  Speaker 1: He says, thank you for sharing all your knowledge and
• 25:07
  Speaker 1: experience with the rest of us. And you have provided
• 25:10
  Speaker 1: a reliable roadmap into stating functionally fit while aging. And
• 25:14
  Speaker 1: I can't rave enough about all your books. Yeah, thank you. Yeah,
• 25:19
  Speaker 1: you know. I have books at Amazon. I have books
• 25:21
  Speaker 1: at Dan john University dot com, slash bookstore. I do
• 25:27
  Speaker 1: my best on them. It's interesting someone said online, I
• 25:31
  Speaker 1: haven't that I have not had an original idea in decades,
• 25:35
  Speaker 1: and I thought to myself, you know, one of my
• 25:37
  Speaker 1: last books talked about level training, and I think level
• 25:41
  Speaker 1: training is one of the most important things I've ever discussed.
• 25:45
  Speaker 1: But it's weird because people stop buying books a couple
• 25:49
  Speaker 1: of years ago.
• 25:50
  Speaker 2: But I still like making So.
• 25:52
  Speaker 1: Anthony, my question, is that an easy strength for fat loss?
• 25:57
  Speaker 1: You talk about walking after workouts. I was just curious
• 26:00
  Speaker 1: if other forms of movement cycling would provide the same benefit. Yes,
• 26:12
  Speaker 1: why I like walking. So I'm a big fan of
• 26:16
  Speaker 1: two people. A guy by the name of Rusty Moore
• 26:19
  Speaker 1: who had that great black book. He also had visual Impact,
• 26:25
  Speaker 1: and now he works for someone else. And I don't
• 26:28
  Speaker 1: know if I'm allowed to say it, so I'm just
• 26:29
  Speaker 1: going to hold back on it. But it was Rusty
• 26:32
  Speaker 1: More that got me thinking more and more about the
• 26:37
  Speaker 1: importance of walking post workout. I think he has a
• 26:40
  Speaker 1: book called Ageless, and he discusses this very simple template
• 26:44
  Speaker 1: for someone over say fifty, You lift weights two three
• 26:48
  Speaker 1: four times a week, but after every workout is a
• 26:51
  Speaker 1: thirty minute walk. Well, we adopted that concept here in
• 26:55
  Speaker 1: my gym, in my group, and I got to tell
• 26:57
  Speaker 1: you it was It's been one full for body composition
• 27:02
  Speaker 1: and the way our joints feel. Stu McGill, the great
• 27:07
  Speaker 1: Canadian back specialist who I am a tremendous respect for,
• 27:12
  Speaker 1: is also a big proponent of walking for rehab. So
• 27:16
  Speaker 1: and another book I have down there. The guy's name
• 27:19
  Speaker 1: is Steve I want to say. His last name is Percell,
• 27:23
  Speaker 1: and he says in his book that a ten minute
• 27:26
  Speaker 1: walk after dinner is just as good as glucafage or
• 27:30
  Speaker 1: met foreman and I thought, okay, So basically what I'm
• 27:34
  Speaker 1: getting across is walk, walk, walk. You make a good point.
• 27:40
  Speaker 1: Any I think any low end movement after a weight
• 27:47
  Speaker 1: work will help. The way Rusty Moore says it is
• 27:53
  Speaker 1: that the lifting frees up free fatty acids. And then
• 27:57
  Speaker 1: you know why you walk or cycle. You know the
• 28:01
  Speaker 1: your your body eats them up like a little pac men.
• 28:04
  Speaker 1: And if you don't know what pac man is, then
• 28:06
  Speaker 1: I apologize. If you're gonna cycle, if you're gonna run,
• 28:12
  Speaker 1: if you're gonna do anything else, you're gonna do row.
• 28:15
  Speaker 1: I do think you have to keep the intensity down.
• 28:19
  Speaker 1: I think a lot of people put themselves in well. Actually,
• 28:24
  Speaker 1: you know, my coach has a great line, don't chase hunger.
• 28:28
  Speaker 1: And the idea on don't chase hunger is, if you
• 28:31
  Speaker 1: do a workout that really beats you down, maybe impacts
• 28:35
  Speaker 1: your sleep, but also makes you ravenous, you just have
• 28:40
  Speaker 1: to eat. Then we have an issue. And the idea
• 28:43
  Speaker 1: about walking low intensity cycling is that you you might
• 28:48
  Speaker 1: you don't want to get ravenous, so that would be
• 28:50
  Speaker 1: the thing you have to look for.
• 28:52
  Speaker 2: And it's gonna be very personal.
• 28:55
  Speaker 1: With my bike. I have a cruiser. You know it's
• 28:57
  Speaker 1: got a The joke is, you know I can I
• 29:00
  Speaker 1: could hold well my old bike, I could hold two
• 29:04
  Speaker 1: beers in the front. They had beer holders. It was
• 29:08
  Speaker 1: just this awesome bike. It was made by Panama Jack
• 29:11
  Speaker 1: and it was awesome, and it had a little cooler
• 29:15
  Speaker 1: in the back. It was just it was hilarious. Everybody
• 29:19
  Speaker 1: would stop me and ask me about this bike. Sadly,
• 29:21
  Speaker 1: it just broke down after about twelve years of use. Yeah,
• 29:26
  Speaker 1: if you're on a cruiser bike and you're kind of
• 29:29
  Speaker 1: enjoying things and when you get to a hill you
• 29:31
  Speaker 1: push your bike up because it only has one speed,
• 29:35
  Speaker 1: I think you're okay. If you're trying to win the
• 29:37
  Speaker 1: Tour de Frances after your workouts, maybe not so Somewhere
• 29:41
  Speaker 1: in the middle there most of you will show up.
• 29:43
  Speaker 1: But the idea if you row, if you cycle, if
• 29:47
  Speaker 1: you run, no matter what you do, you got to
• 29:50
  Speaker 1: keep the intensity down. A couple of months ago, the
• 29:56
  Speaker 1: fitness industry drives me crazy. Do you guys remember when
• 29:59
  Speaker 1: VO two Max was the only thing people discussed VO
• 30:02
  Speaker 1: two Max. Well, then it became Zone two and you
• 30:06
  Speaker 1: just get the sense like you're these these are all
• 30:07
  Speaker 1: these magic formula things. Don't worry about it. You should
• 30:12
  Speaker 1: lift hard, walk easy.
• 30:14
  Speaker 2: There you go.
• 30:15
  Speaker 1: And if I need to explain what easy is easy
• 30:18
  Speaker 1: for me is, I'll be with Boo Boo's.
• 30:21
  Speaker 2: The Dog, with Erica and Mike and TJ.
• 30:25
  Speaker 1: We'll have conversations, we'll laugh, we'll talk about each other
• 30:28
  Speaker 1: and We'll just enjoy your time.
• 30:30
  Speaker 2: To me, that's what easy is.
• 30:31
  Speaker 1: If you want hard, then just climb right over there
• 30:35
  Speaker 1: Mount Olympus. And I got to tell you one thing.
• 30:38
  Speaker 1: You will be ravenous when you finish that hike. All right,
• 30:41
  Speaker 1: good question and thank you. Matt says, I have two
• 30:44
  Speaker 1: questions I would love to get your input on. The
• 30:47
  Speaker 1: first is a question regarding the kettlebell Armor building formula
• 30:51
  Speaker 1: and introducing some sandbag work. I have been working through
• 30:55
  Speaker 1: the Kettlebell Armor Building Formula and I've gotten very interested
• 30:58
  Speaker 1: in your concept of anaconda strength.
• 31:01
  Speaker 2: Yeah.
• 31:02
  Speaker 1: It made me remember how much I used to love
• 31:04
  Speaker 1: working with sandbags and got me wondering what the practicality
• 31:08
  Speaker 1: of introducing them into my next go round with the
• 31:11
  Speaker 1: ABF would be. My thought is that I'm on a
• 31:14
  Speaker 1: four day per week plan. I can do two days
• 31:17
  Speaker 1: ABC impresses with kettlebells and the other two days ABC
• 31:22
  Speaker 1: impresses with the sandbag.
• 31:24
  Speaker 2: It would need to be.
• 31:25
  Speaker 1: Modified a bit with something like bear hug squats right
• 31:28
  Speaker 1: in place of front squats. It would likely need to
• 31:31
  Speaker 1: be either a every two minutes on the minute or autoregulated.
• 31:36
  Speaker 1: I would say autoregulated. Time due to the longer rep
• 31:41
  Speaker 1: time with the sandbag clean. Do you think something like
• 31:44
  Speaker 1: this would be feasible if it matters at all, I
• 31:47
  Speaker 1: typically try to get in about fifteen to twenty Hindu
• 31:50
  Speaker 1: pushups every day as well as to keep the blood flowing.
• 31:55
  Speaker 1: So answer your first question, that's fine. That's fine to me.
• 32:02
  Speaker 1: I did that. I've gone on a couple of sandbag
• 32:05
  Speaker 1: workshops I've been at. I have done perform better sandbag workouts.
• 32:12
  Speaker 1: There's a place I was at one time where we
• 32:14
  Speaker 1: did an entire day a sandbags. It was run by
• 32:18
  Speaker 1: a company that was I think still exists, but we
• 32:23
  Speaker 1: did sandbags for.
• 32:24
  Speaker 2: A long time.
• 32:25
  Speaker 1: And you're right, there is a skill set to sandbags,
• 32:28
  Speaker 1: and it does make things like presses and some other
• 32:30
  Speaker 1: stuff much harder than you think. My biggest thought is
• 32:34
  Speaker 1: trying to do all of this four times a week,
• 32:38
  Speaker 1: but I think it's doable. If anything, I would suggest
• 32:42
  Speaker 1: go to like ab A, maybe slide to three days
• 32:50
  Speaker 1: a week, so as kettlebells b as sandbags as kettlebells.
• 32:55
  Speaker 1: The following week it'd be BA B sandbags, kettlebells sandbags,
• 33:00
  Speaker 1: just alternate like that. I think fours a little much,
• 33:03
  Speaker 1: but I'm not you, and you might be able to
• 33:06
  Speaker 1: hand out without a problem. Secondly, last year I changed
• 33:10
  Speaker 1: to a primarily desk job from a primarily field work
• 33:15
  Speaker 1: job in the construction industry, and I've noticed that sitting
• 33:18
  Speaker 1: at a computer all day has started to flare up
• 33:21
  Speaker 1: some old impingement issues. The old impingement issues, yeah, boy,
• 33:28
  Speaker 1: I used to have from his power lifting days. As
• 33:31
  Speaker 1: someone who works out at home and has minimal equipment kettlebells, dumbbells,
• 33:35
  Speaker 1: and sandbags. What rotator cuff exercises do you recommend that
• 33:39
  Speaker 1: could replace the face pulls? I used to do so
• 33:42
  Speaker 1: religiously to keep the shoulder at bay well, according to
• 33:46
  Speaker 1: the research, and it's called the Kawai study. In the
• 33:50
  Speaker 1: book is who can forget? Somewhere in here somewhere in
• 33:55
  Speaker 1: the library is the book.
• 33:58
  Speaker 2: I got to reorganize it again.
• 33:59
  Speaker 1: I guess is the best thing you can do for
• 34:02
  Speaker 1: a shoulder is hang so but you don't mention anything
• 34:07
  Speaker 1: to hang on here.
• 34:10
  Speaker 2: I have near my house one and there's two in there, two, three.
• 34:16
  Speaker 1: I have three actually four areas that have like outdoor
• 34:21
  Speaker 1: parks jungle gyms, so within easy walking distance of my home,
• 34:26
  Speaker 1: I can get hangs sometimes when I'm walking Boo, I'll just,
• 34:31
  Speaker 1: you know, stop at Southwood Park over here and just
• 34:33
  Speaker 1: hang while he sniffs the bark. It's the best thing
• 34:39
  Speaker 1: I think you can do for shoulders is hang. And
• 34:42
  Speaker 1: the KOI study I thought was so clear cut. And
• 34:46
  Speaker 1: I'm I hate to do this to the author, but
• 34:48
  Speaker 1: I'll summarize the book for you. Hang for thirty seconds
• 34:51
  Speaker 1: every day. Of course, someone's gonna have to ask the
• 34:53
  Speaker 1: follow up. Look you define that, please? You know?
• 34:55
  Speaker 2: Is it a tractor hang? Yeah.
• 34:57
  Speaker 1: I get up to my pull up bar and I
• 35:00
  Speaker 1: put my hands on it, and then I just go
• 35:03
  Speaker 1: and I hang there for thirty seconds. And the interesting thing, oh,
• 35:07
  Speaker 1: I will say, and hats offt my good friend Tim Anderson.
• 35:10
  Speaker 1: I have added some original strength to my hanging, which
• 35:14
  Speaker 1: is kind of funny. I go to the lower pull
• 35:16
  Speaker 1: up bar so I can have my feet on my
• 35:19
  Speaker 1: heels on the ground, and as I'm hanging, I do
• 35:23
  Speaker 1: the neck nods. I lean my head back behind my biceps.
• 35:29
  Speaker 1: Here I do neck rotations, and then I do some easy,
• 35:33
  Speaker 1: gentle twisting. And in the middle of that, this terrible
• 35:36
  Speaker 1: noise that sounds like lightning comes out of my back
• 35:40
  Speaker 1: right here. That makes me feel like I call it
• 35:43
  Speaker 1: poor man's chiropractor. I think that's the best thing you
• 35:46
  Speaker 1: can do.
• 35:47
  Speaker 2: Now.
• 35:47
  Speaker 1: There are a couple of exercises, one favorite kettleby exercise
• 35:51
  Speaker 1: of mind. For this, I guess you could do with
• 35:53
  Speaker 1: sandbags too. Is is bat wings. Whether this is gonna
• 35:58
  Speaker 1: help or not, I don't know. I hate to get
• 36:00
  Speaker 1: into medical, but I'm starting to get there.
• 36:03
  Speaker 2: Is I'm on my.
• 36:04
  Speaker 1: Bench or I'm in a leaned over, strong hinge position,
• 36:08
  Speaker 1: and what I do is I pull the bells into
• 36:10
  Speaker 1: my arm so my thumbs are into my armpits. I
• 36:13
  Speaker 1: try to bring my elbows together, which is just about impossible,
• 36:17
  Speaker 1: so don't worry about them. So I am making the
• 36:19
  Speaker 1: rhomboids and all those I hate to call them minor muscles,
• 36:24
  Speaker 1: are no minor muscles, the same way there's no major muscles.
• 36:27
  Speaker 1: They're just they're just things that go like that that
• 36:31
  Speaker 1: they contract. And when you're doing this, you hold that pause,
• 36:36
  Speaker 1: you hold it, you hold it, you hold it. Strangely,
• 36:39
  Speaker 1: a lot of people get there and you just see
• 36:41
  Speaker 1: this happen. Their thumbs come out of their armpits almost instantly.
• 36:45
  Speaker 1: The first answer is to go light. The second answer
• 36:48
  Speaker 1: is why can't you put your thumbs in your arm
• 36:51
  Speaker 1: pits and hold them. I have a lot of people
• 36:54
  Speaker 1: at workshops I work with who can't get into this
• 36:57
  Speaker 1: position here, and then they wonder why they're shoulders hurt. Well,
• 37:01
  Speaker 1: it's because too many, too many push ups, too much
• 37:05
  Speaker 1: bench press, and they end up getting like this. So
• 37:09
  Speaker 1: try hanging, try the bat wings. And the other thing
• 37:12
  Speaker 1: I would do is i'd go find a good personal trainer.
• 37:16
  Speaker 1: Of course I have Mike Matthews, so I win on that.
• 37:18
  Speaker 1: But Mike's great, and there might be a couple of
• 37:23
  Speaker 1: real simple exercises. My old uh, my old trainer, the
• 37:30
  Speaker 1: pt of physical therapist. I'm sorry, you know, when I
• 37:34
  Speaker 1: was coming off those discus shoulder injuries, he was really
• 37:39
  Speaker 1: good about teaching me that the famous one where you
• 37:42
  Speaker 1: ste the you stir the pot. Now it's a lot
• 37:45
  Speaker 1: more fancy than the way I was taught, but it
• 37:48
  Speaker 1: was weird to think that something as simple as just
• 37:51
  Speaker 1: doing this exercise made my shoulder feel immensely better. So
• 37:57
  Speaker 1: sometimes if you can get someone just to uh, you know,
• 38:00
  Speaker 1: niper your issue and here do this, you get better
• 38:04
  Speaker 1: very quickly. Thank you for the question. I really did
• 38:07
  Speaker 1: enjoy it, okay, and I I hope you feel good.
• 38:12
  Speaker 1: Our next question is from Cold. I am in the
• 38:14
  Speaker 1: Navy and I have a question about balancing running with
• 38:17
  Speaker 1: strength training. Running has always felt like the Achilles heel
• 38:21
  Speaker 1: of my programming. It's a requirement for my job, but
• 38:25
  Speaker 1: I enjoy strength training much more. If you were building
• 38:29
  Speaker 1: a long term plan for someone in my position, how
• 38:32
  Speaker 1: would you organize running and strength throughout the year. Would
• 38:35
  Speaker 1: you recommend having dedicated running seasons where mileage and run
• 38:38
  Speaker 1: quality are emphasized, followed by periods where strength becomes priority.
• 38:43
  Speaker 1: If so, how long will you make each phase? For context,
• 38:47
  Speaker 1: I run about twelve to fifteen miles per week. If
• 38:49
  Speaker 1: I keep that as my baseline and simply ran enough
• 38:52
  Speaker 1: to stay competent, would doing easy strength year round be
• 38:55
  Speaker 1: appropriate or what would that eventually become too much volume?
• 39:00
  Speaker 1: If not, what would you adjust? And then he says, Honestly,
• 39:04
  Speaker 1: if it weren't for the Navy, I probably just walk
• 39:06
  Speaker 1: ten thousand steps a day and focus on lifting. I'm
• 39:10
  Speaker 1: curious how you would approach this for someone who has
• 39:12
  Speaker 1: to either maintain both without trying to maximize either. Well,
• 39:17
  Speaker 1: that's always I mean that's always the issue. And I'm
• 39:19
  Speaker 1: gonna tell you so I would pick So.
• 39:24
  Speaker 2: Let's do this.
• 39:25
  Speaker 1: Let's just pretend and just for my own clarity, you're
• 39:28
  Speaker 1: doing easy strength lifting five days a week. Two of
• 39:32
  Speaker 1: the days a week, you're two of the days a
• 39:35
  Speaker 1: week your your medium or light days. I would recommend
• 39:39
  Speaker 1: you you have that light day and then you go
• 39:42
  Speaker 1: for a walk thirty forty five minute walk. The workout
• 39:46
  Speaker 1: might like easy strength days.
• 39:49
  Speaker 2: Gosh, I don't know.
• 39:50
  Speaker 1: I probably can get them done three to five minutes.
• 39:52
  Speaker 1: If I do it in ten it means I've got
• 39:54
  Speaker 1: I got bored and started doing other day stuff around
• 39:57
  Speaker 1: the house. But if you went got your I mean,
• 40:01
  Speaker 1: did that easy strength work out, you know, the light
• 40:03
  Speaker 1: day of the one set of ten day or something
• 40:04
  Speaker 1: like that, you know, or whatever three sets of three
• 40:08
  Speaker 1: or something like that. You know you can get that
• 40:09
  Speaker 1: done so quickly and then go full walk. So two
• 40:12
  Speaker 1: days a week, I'd like you just to go for
• 40:14
  Speaker 1: an extended walk the other three days where you're lifting, okay,
• 40:19
  Speaker 1: and it might.
• 40:19
  Speaker 2: Work out well.
• 40:20
  Speaker 1: So the idea is this, when you're putting together a
• 40:23
  Speaker 1: running program and you said, I think, yeah, twelve to
• 40:26
  Speaker 1: fifteen miles a week. I would suggest that one day
• 40:31
  Speaker 1: a week, and you can do it after. I like
• 40:34
  Speaker 1: the idea of you doing after the heavy day, the
• 40:36
  Speaker 1: hard day of the week. If you're doing the program
• 40:39
  Speaker 1: called even Easier Strength, this would be the day you
• 40:42
  Speaker 1: know you're trying to hit the big fives or the
• 40:44
  Speaker 1: big threes, however you work it out, and that would
• 40:47
  Speaker 1: be the day after I finished hard workout.
• 40:50
  Speaker 2: I would make the long slow distance day.
• 40:53
  Speaker 1: So if you're going twelve to fifteen miles a week,
• 40:56
  Speaker 1: this might be all at once a five mile run
• 41:00
  Speaker 1: or even four miles. I mean, you said twelve to fifteen,
• 41:04
  Speaker 1: so there's gonna be a lot of that's that's a
• 41:08
  Speaker 1: big gap when you try to put things together. The
• 41:12
  Speaker 1: other two days a week, after you finish your easy Strength,
• 41:16
  Speaker 1: if you did that five miler, you could do something
• 41:19
  Speaker 1: as simple as a shorter easy run maybe a half hour.
• 41:25
  Speaker 1: I don't know how far that's gonna take you. Two
• 41:27
  Speaker 1: to three miles on each of those days. One day
• 41:32
  Speaker 1: a week I would suggest for me is generally Sunday,
• 41:36
  Speaker 1: don't do a damn thing. Thursday is the other day
• 41:40
  Speaker 1: where I would do a mobility workout. So Thursday you're
• 41:45
  Speaker 1: gonna get a little extra mobility workout, whatever that means.
• 41:48
  Speaker 2: To you, some flexibility.
• 41:50
  Speaker 1: And then after that, this might be a good day
• 41:53
  Speaker 1: just to practice, like some speed drills, if you know
• 41:55
  Speaker 1: how to do them.
• 41:57
  Speaker 2: They're all over the internet now.
• 41:58
  Speaker 1: They're very our higher track coach and you know there's
• 42:04
  Speaker 1: the march in place. It's called the A step drills,
• 42:07
  Speaker 1: and I mean they're also simple. There's butt kickers, there's
• 42:13
  Speaker 1: heinie running, there's striding, do something like that. So let's
• 42:18
  Speaker 1: break it down. You're gonna you're gonna lift five days
• 42:21
  Speaker 1: a week. On two of those days, you're gonna lift
• 42:26
  Speaker 1: light medium light, and go for a walk after the
• 42:30
  Speaker 1: hard workout. That's the day you're also, so that might
• 42:33
  Speaker 1: for example, if you have your you're in the Navy.
• 42:35
  Speaker 1: I don't know what your schedule's like, but if your
• 42:37
  Speaker 1: Saturdays are off, so Saturday's a day you go into
• 42:40
  Speaker 1: the gym, you get your hard weight work, heavyweight work
• 42:43
  Speaker 1: at it, and then your long run and then nice
• 42:46
  Speaker 1: about that. If you do take Sunday off, Sundays off,
• 42:49
  Speaker 1: you'd get some rehab the other the other two days
• 42:54
  Speaker 1: a week where you're lifting, that would be that more
• 42:57
  Speaker 1: two to three mile run, you know, just kind of
• 43:00
  Speaker 1: get the steps in and then on Thursdays mobility followed
• 43:04
  Speaker 1: by practicing your technique. That's kind of the way we
• 43:09
  Speaker 1: organize like here in the United States high school level athletes.
• 43:15
  Speaker 1: That would be a that would be a solid program
• 43:18
  Speaker 1: for you know, maybe a kid maybe in a cross
• 43:21
  Speaker 1: country season or something like that. But that's not bad.
• 43:25
  Speaker 1: Is it going to get you a one fifty nine marathon? Yes, okay,
• 43:31
  Speaker 1: I'm joking it probably a two minute marathon. Two did
• 43:34
  Speaker 1: I say one again? One hour and fifty nine minute?
• 43:37
  Speaker 1: A two hour marathon? Okay, thank you. Finally, our last
• 43:41
  Speaker 1: question a little bit different here. Spence says, what are
• 43:44
  Speaker 1: some hikes or places that, if able, the average East
• 43:48
  Speaker 1: Coast American should aim to visit on the West Coast? Well,
• 43:53
  Speaker 1: I hope you consider I don't know if you consider
• 43:55
  Speaker 1: Utah or not the West Coast, but here, hearing you talk,
• 44:01
  Speaker 1: I think if you just go online and type in
• 44:03
  Speaker 1: Arches National Park and just look at the Arches, I
• 44:07
  Speaker 1: think the Arches hikes are some of the most amazing
• 44:09
  Speaker 1: hikes in the world. We also have Zion and Bryce
• 44:12
  Speaker 1: and a bunch of other canyons, but Moab is otherworldly.
• 44:17
  Speaker 1: If you do make it all the way here into
• 44:19
  Speaker 1: the valley. Here the Salt Lake Valley, there's a number
• 44:23
  Speaker 1: of really good heights. The name of the air is
• 44:25
  Speaker 1: called the Wasatch Mountain Range. And when I was young
• 44:29
  Speaker 1: and handsome, I used to have this annual goal of hiking.
• 44:34
  Speaker 1: I think it was the twenty might have been the
• 44:37
  Speaker 1: twenty five, the twenty or twenty five most famous hikes,
• 44:41
  Speaker 1: including the one called Mount Olympus. I did Mount Olympus
• 44:45
  Speaker 1: once or twice a year for probably two decades. I
• 44:49
  Speaker 1: ain't gonna doa it's all my noaguless now. But those
• 44:52
  Speaker 1: are some interesting spots if you can get a chance
• 44:56
  Speaker 1: to do a grand canyon hike, whether it's the full
• 45:01
  Speaker 1: in and out hike or just look, it is one
• 45:04
  Speaker 1: of the most spectacular things the world has ever seen.
• 45:09
  Speaker 1: If you decide to go up to the Pacific Northwest, honestly,
• 45:12
  Speaker 1: you can almost.
• 45:13
  Speaker 2: Just park the car and go anywhere.
• 45:17
  Speaker 1: I know in western Washington they have hiking and walking trails.
• 45:22
  Speaker 1: It almost seems like every village, town, small city has
• 45:27
  Speaker 1: their own little collection. Oregon's the same. As you move
• 45:30
  Speaker 1: down to the northern part of Colorado, California. You just
• 45:35
  Speaker 1: can't go wrong. There are so many places you can
• 45:38
  Speaker 1: just pull over and enjoy. And of course you also
• 45:41
  Speaker 1: have the chance to walk the coastlines the beaches. There
• 45:45
  Speaker 1: is one hike I recommend to a lot of people.
• 45:49
  Speaker 1: Of course, I'm from South San Francisco. But the Golden
• 45:52
  Speaker 1: Gate Bridge on the Bay side is where all the
• 45:56
  Speaker 1: tourists go. But if you go on the ocean side,
• 46:00
  Speaker 1: really cool because it's where the batteries were to keep
• 46:03
  Speaker 1: the Spanish out of the San Francisco Bay.
• 46:06
  Speaker 2: So before the Golden Gate, before.
• 46:07
  Speaker 1: All this Alcatraz, before it became a prison, Alcatraz was
• 46:11
  Speaker 1: a I mean it was a base with all these
• 46:15
  Speaker 1: cannons on it.
• 46:17
  Speaker 2: And then all along.
• 46:18
  Speaker 1: The San Francisco side of where the Golden Gate Bridge
• 46:22
  Speaker 1: is now there were these batteries. Now as you go
• 46:25
  Speaker 1: walk down those batteries if you get a chance. There's
• 46:27
  Speaker 1: also a little war memorial to all the dead of
• 46:31
  Speaker 1: San Francisco.
• 46:32
  Speaker 2: Who died in the war.
• 46:33
  Speaker 1: I gotta tell you, it's studying to see how many
• 46:35
  Speaker 1: names are on the list, you know, and they all
• 46:38
  Speaker 1: pay the ultimate price. You will also bump into Baker
• 46:42
  Speaker 1: Beach there and If you continue on that, you'll see
• 46:49
  Speaker 1: you'll see sites that I think it was the movie
• 46:52
  Speaker 1: Powell Joey. You'll see the house that was filmed in,
• 46:56
  Speaker 1: but you'll also see that film where Basic at the
• 47:01
  Speaker 1: home where Basic Instinct was filmed, to Thread up there
• 47:03
  Speaker 1: on the cliff, and a whole bunch of other movies.
• 47:06
  Speaker 1: You'll probably recognize anything everything. And then if you get
• 47:09
  Speaker 1: a chance, there's that nice little I think it's called
• 47:11
  Speaker 1: a forty seven.
• 47:12
  Speaker 2: Mile drive or something like that.
• 47:13
  Speaker 1: It's neck great as you bounce down the coast, I think.
• 47:19
  Speaker 1: I think the beaches from pacifica Oh, down through Santa
• 47:23
  Speaker 1: Cruz are just remarkable. And if you go inland for
• 47:26
  Speaker 1: many of those there's great places. Once you get closer
• 47:31
  Speaker 1: and closer to the south, it gets more and more
• 47:33
  Speaker 1: crowded and the things change.
• 47:35
  Speaker 2: But the thing about.
• 47:37
  Speaker 1: The West Coast is that it's so much bigger than
• 47:43
  Speaker 1: anybody thinks. I when I'm teaching in England, my students,
• 47:47
  Speaker 1: you know, I had this little, odd little map by
• 47:50
  Speaker 1: show them because they always ask, where's Utah's Why haven't
• 47:54
  Speaker 1: we heard of it? Well, sorry, but I can take
• 47:57
  Speaker 1: you can take the entire island of Great Britain and
• 48:00
  Speaker 1: the entire island of Ireland, plus the sea between them,
• 48:05
  Speaker 1: and stick them all in Utah.
• 48:08
  Speaker 2: All of them.
• 48:09
  Speaker 1: These states out here are massive. And the thing that
• 48:14
  Speaker 1: surprises most East Coasters when they come out here is
• 48:18
  Speaker 1: that it's funny. I'm only four hours from Moab and
• 48:21
  Speaker 1: I just don't think that's a big day. A buddy
• 48:23
  Speaker 1: of mine, Charlie, was dying, and he started talking about
• 48:28
  Speaker 1: his bucket list, and he said, I've always wanted to
• 48:32
  Speaker 1: go to that one place that's on our license plates.
• 48:35
  Speaker 2: Have the arch on it.
• 48:38
  Speaker 1: And so I said, well, what are you doing tomorrow? Nothing?
• 48:41
  Speaker 1: So I picked him up his house at four in
• 48:43
  Speaker 1: the morning. We dropped by some friends of ours and
• 48:47
  Speaker 1: carbon because he wanted to go to mass actually, and
• 48:52
  Speaker 1: then we went all the way to Moab. He wasn't
• 48:58
  Speaker 1: doing really well, but I was able to show him
• 49:00
  Speaker 1: the arches from the there's a little disabled area that
• 49:06
  Speaker 1: you can see the most famous the delicate arch.
• 49:09
  Speaker 2: I drove. We drove and got.
• 49:11
  Speaker 1: Out of the car and he took a famous picture
• 49:13
  Speaker 1: of himself in front of one of the arches. But
• 49:16
  Speaker 1: I cheated and I got way down on the ground
• 49:19
  Speaker 1: and made it look like that great memory. And then
• 49:22
  Speaker 1: when we drove home and it was an eight nine
• 49:25
  Speaker 1: hour drive and three four hours in the park, And
• 49:30
  Speaker 1: that's how close they are. I think that's close, but
• 49:33
  Speaker 1: many people are shocked and they find out, wow, it's
• 49:35
  Speaker 1: four hours away.
• 49:37
  Speaker 2: If you're interested in one other place. I don't. But
• 49:41
  Speaker 2: on the way, if you get on I eighty and
• 49:42
  Speaker 2: you drive out to.
• 49:45
  Speaker 1: Nevada from here, you'll recognize everything that's the great Salt Lake.
• 49:49
  Speaker 1: And then this thing called the Bonneville Salt Flats where
• 49:53
  Speaker 1: Independence Day was filmed.
• 49:54
  Speaker 2: That's where they go for the speed racing numbers.
• 49:57
  Speaker 1: But I I mean I was seven a lot of times,
• 50:00
  Speaker 1: so I get nothing out of it. But tourists love it.
• 50:04
  Speaker 1: So figure out where you're going and then get a
• 50:08
  Speaker 1: map and enjoy. The western part of the United States
• 50:12
  Speaker 1: is so much more varied than people think. Even a
• 50:15
  Speaker 1: state like Washington, I don't know how many. I think
• 50:19
  Speaker 1: they're called microclimates. I don't know how many microclimates Washington has,
• 50:23
  Speaker 1: but they have. They're a lot like Utah with a desert,
• 50:27
  Speaker 1: but then it's also like the casket, I mean the
• 50:30
  Speaker 1: trees everywhere, and Utah, I think we have seven different
• 50:35
  Speaker 1: I think again. I think they're called micro climates, and
• 50:38
  Speaker 1: it's amazing to see.
• 50:40
  Speaker 2: Thank you, that was a fun question. I don't mind
• 50:42
  Speaker 2: me answering those two spencer again.
• 50:44
  Speaker 1: If you have questions, please send them to the podcast
• 50:47
  Speaker 1: at this address podcast at dan Johnuniversity dot com. Each
• 50:53
  Speaker 1: every week I sit down and I answer your questions
• 50:55
  Speaker 1: and until next week, let's all keep on lifting and learning.
• 51:00
  Speaker 1: He