everybody else! - dan johndanjohn.net/wp-content/uploads/part-three-of-do.pdf · everybody else!...
TRANSCRIPT
EverybodyElse!
The1-2-3-4Assessment(See“CanYouGo?”)IfWaistlineifOVERthe2:1HeighttoWaistRaMo:BodyCompMorethanONEpillow:MobilityCan’tholdaTwo-MinutePlank:StrengthCombosare2,4,6,and7s.
The“Basic”Basics
InIntervenMon,IExpandedPosturesandExercises
So,HowManyDaysaWeekShouldYouLi^for1-2-3-4-5-6-7s?
ThreeDaysaWeekFocus:WeightRoomDotheMEDforthe“issue:”MobilityBodyCompStrengthWewillgettotheotherdaysinaminute…
TheKEY!!!!!
ItisnotwhattheclientWANTStodo…itwhatthe
clientNEEDStodo.The1-2-3-4Assessmentopensthewindowintothis“need.”
TheBiggestIssueswiththe1-2-3-4Asssessment
“Hi,I’mDanandI’maThree”
ThesoluMonsissosimple(InefficientExerciseandCutCalories).
And,thatisaproblem.
So,NEEDS!Notwants.Ones:HypertrophyandmobilitytrainingTwos:Hypertrophyandmobilitytraining;nutriMonandcaloricrestricMon;inefficientexerciseThrees:NutriMonandcaloricrestricMon;inefficientexerciseFours:Strengthtraining;nutriMonandcaloricrestricMon;inefficientexerciseFives:StrengthtrainingSixes:Strengthtraining;hypertrophyandmobilitytrainingSevens:Hypertrophyandmobilitytraining;strengthtraining;nutriMonandcaloricrestricMon;inefficientexercise
For“Most”ofUs• StretchwhatisMghtening
(Pecs,Biceps,HipFlexors,Hamstrings)
• Strengthenwhatisweakening(Glutes(!!),Abs,Delts,Triceps)
• Eatlikeanadult• Buildincardiobyhaving
seamlesstraining• Seekmastery• GetBefer!• Now,RulesandTools
OneThing:BacksandNecks…don’t“workaroundthem”
ListentoStu.“VirtualSurgery”(!!!)BigThreeModifiedCurlUpSideBridgeBirdDog/Quadruped
“Rules”
Hypertrophy:20-30Reps:Push,Pull,SquatMobility:FullRangeofmoMoninthejoints;Stretch:Pecs,Biceps,Hammies,HipFlexorsInefficientExercise:Maffetone’s180-Age/160-Age.
Strength:Ruleof10FundamentalMovementsNutriMon:Marc’sArrow;Makechoicesmoretothe“right”(Moreonthisinasecond)MentalSet:BJFogg’sTinyHabits
NutriMon?Diet?Seriously?
• Eatlikeanadult!• Veggies• LeanProtein• Water• TraininafastedstatesomeMmes.
• “StayHungry”a^ersomeMmes.
• Ithasneverbeencomplex.
“TraininginaFastedState”Iinventedit!
“Obesepeopleandthosedesiringtoloseweightshouldperformhardworkbeforefood.Mealsshouldbetakena8erexer:onwhiles:llpan:ngfromfa:gue.Theyshould,moreover,onlyeatonceperdayandtakenobathsandwalknakedaslongaspossible.”–Hippocratescirca471BC
Marc’sArrow:KeepitSimple
PizzaandCandy Veg/Meat/Fruit
“Movetotherightasfarasyouneed.Yourperfectplaceisablendofhealth,lifestyle,andvalues.”MarcHalpern“Sevens,”bytheway,areconvincedtheycangotothearrow.
BruceAmesonFood
• Eat……………………Die.Fillinanythingfor“Eat,”bytheway…
TheTRUTH1.Mygoalfor2016wastolose10pounds.Only15togo.2.Atesaladfordinner.Mostlycroutons&tomatoes.Reallyjustonebigroundcroutoncoveredwithtomatosauce.Andcheese.FINE,itwasapizza.Iateapizza.3.HowtoprepareTofu:a.Throwitinthetrashb.Grillsomemeat4.Ijustdidaweek'sworthofcardioaUerwalkingintoaspiderweb.5.Idon'tmeantobrag,butIfinishedmy14-daydietfoodin3hoursand20minutes.
Ones:HypertrophyandMobility• Hypertrophyworkforthe
PhasicMuscles.• Mobility/FlexibilityWork
fortheTonicMuscles.• “TheBodyisOnePiece”• Realizethattrainingwith
reasonablereps,setsandloadsforhypertrophymixedwithprogressive,intelligentmobility/flexibilityworkisgoingtoleadtoaOne-piecebody.
Phasic TonicsGlutes HipFlexorsDeltoids HamstringsTriceps BicepsAbwall Pectorals
Threes…InefficientExerciseExercisesshouldbefairlybigmovementsthatwillnaturallyprodthebodyintodeepbreathing.Thereshouldbesomebellowsworkinthelungsandthiscanbedonewithswings,GobletSquats,Burpeesoranytrainingthatmakesyoumoveupanddownandbackandforth.GetBackUps!
Mixing“thingsthatsuck”worksreallywell.• 100Swings• 500meterRow• 100Swings• 500meterRow• 100SwingsLoadedCarriesalsotendto“burnup”morethanmostthings.
Cardio?FatLoss?WhoCares?
• Maffetone’s180-Ageformula.
• “Play,”suchassimplyplayingcatch,canshoot“detrained”to174andabove.Mybikinggetsmeat125-140AFTERli^ing…110-120before.
• UseHeartRateMonitorswithMOSTpeople!
RedQueen:TryingExerciseOnly• TheQueen:Now,here,
yousee,ittakesalltherunningyoucando,tokeepinthesameplace.Ifyouwanttogetsomewhereelse,youmustrunatleasttwiceasfastasthat!
• TomFurman:Youcan’toutrunadoughnut.(So,withThrees…caloricrestricMon,too)
Fives…theeasiestbyfar
Five:DotheFiveFundamentalHumanMovementswithappropriateloadsandkeepthetotalrepvolumeattenandunder.See“AcMveAthletes”above.
TheFiveFHM:• Push• Pull• Hinge• Squat• LoadedCarries
ThreeDaysaWeek…Focusonthe1-2-3-4-5-6-7Whatabouttherestofthe:me?
Survive:AGoodPlacetoStart
WearyourseatbeltDon’tsmokeLearntotakeafallandrecoverFlossKeepyourweightunder300pounds.A1:2HeighttoWaistRaMowouldbe“Swell.”
TheGeneralonSurvival
BasicSurvivalMental:“Neverquit”astudePhysical:Self-aid(ifinjured…shockwillbeanissue)Tools:Shelter/water/fire/food(iflongerterm)
TheresultsshowedthatmorethantwohoursofTVviewingperdayincreasedriskoftype2diabetesandcardiovasculardisease,andmorethanthreehoursofdailyviewingincreasedriskofprematuredeath.Foreachaddi:onaltwohoursofTVviewingperday,theriskoftype2diabetes,cardiovasculardisease,andprematuremortalityincreasedby20,15,and13percentrespec:vely.“TelevisionViewingandRiskofType2Diabetes,CardiovascularDisease,andAll-CauseMortality:AMeta-Analysis,”AndersGrøntved,FrankB.Hu,JournaloftheAmericanMedicalAssocia:on,June15,2011.
DropyourrisksofDiabetes,CVDiseaseandEarlyDeath
StaMsMcally,theMOSTdangerousthingIdoeveryday…
Shower…that’sright.So,takingamoment,everyday,totouchadrywallandli^andstepbothinandoutis“befer”thanchoosingoatmealoverbacon.Or,literally,anychoice!
So,InsteadofTV1.EyeDoctor,DenMst,MedicalDoctor2.BreakfallingandTumbling(StumblingPracMce:TaylorLewis”)3.FirstAid,CPRandtheHeimlichManeuver(andusingaDefibrillator)4.DefensiveDrivingorAdvancedDrivingCourse5.SwimmingClass6.Bicycleridingandbicyclerepair7.StressManagementcourseorappropriateapplicaMonofstressmanagementtools8.PersonalFinanceCourse9.Gardeningand/orgardeningclass10.SurvivalCourse/SurvivalSkills
The“Basic…Hangontothis!”Standards
StandonOneFootforTenSecondsHangfromaBarfor30seconds
SLJyourBodyHeight(fordistance,notheight!)Squatdown,holdfor30seconds,andStandUp.
FarmersWalkBodyweightforXDistanceKeepyour“GetBackUp”Testat8
Thrive…theWTFEffect!• Oddly,youcanimprovebothhere…bydoing
neither.
• ThisisGPP…someMmes.WorkCapacityisatoughdiscussion.
• InaddiMon,improvingtheSLJisbecauseof….what?
• Mobilityworkworks!• Strengthworkworks!• PracMceworks!• SpikeSwingswork!!!
• WhydoestheSLJUimprove?• Dunno!
• But,ifitdoes…ortheFarmerWalk….thatisgood!
• Improvethedeadli^withoutthedeadli^!
TheHinge…totheSquat
LoadedCarries
• LoadedCarries
• “IntegrityUnderLoad.”
• Thesearenaturalandeasytolearn
StandingLongJump:HingeWITHAcceleraMon
Peopleareo^endisappointedwhenIexplainsoliflehere…
• Theskillisthedrill.• Thedrillistheskill.
• Thisismeandmybrother,Gary,teachingtheoriginalgroupofCrossfifers.Theyinventedthisa^erwele^…
LoadedCarriesandtheSixthMovementteachIntegrity
Throwthings.Catchthings.Kickthings.Climbthings.Playwithothers.Playwithyourself(Wait…)Getadog.Swim,bike...live!
TheFountainofYouthRarely,doyouseeimprovementsinthesethreewithoutdoingthesethree.(“Press!”Norb“Improvesquat?”Squat!!)Thenumbersfortotalrepsshouldallbethesame.15-25repsisthe“wheelhouse.”Lookgood,feelgood…throwgood?
Threesneeding“SexDrive”TwoorThreeDaysaweek15SwingsOneGobletSquatMobility/Flexibility/VentsRepeattenMmes.Onetwominuterow,aerodyne,treadmill.RepeatTwice.300SwingsTotal
TwoorThreeDaysaWeekWorkoutABenchPressPullUpsBackSquatWorkoutBMilitaryPressRowFrontSquatUseJoshHillis’sideaofWeekOne/OneSet,2,2,3,3,4,4.Repeat.
So…what?WhatdoIdo?
• YouneedstretchwhatisMghtening
• Strengthenwhatisweakening
• Keepthetubescleanandmoving(thewholetubefamily)
• Livelong/dropdead.
Tools:Inventory!
Whatdoyouhave?YourTools?BarbellsKeflebellsTRXsCardioMachinesStuff?
Whatdoyouknow?CanyouteachtheOli^s,KBswings,TRXmoves,bodyweightstuff?DoyouunderstandtrainingwithHRzones?
DannyKavadloonTools“StrengthRules”
1. Somethingtostepon.
2. Somethingtohangfrom.
3. SomethingHeavy!Milo,bytheway,wastheSon-in-LawofPythagoras
FixedWeightTraining
110PoundSearsBarbellEarlyKeflebellsOnlytrainingwith45sand25s(20Ksand10Ks)First,strength(1-3reps)Then,power(4-7ishreps)Then,hypertrophy(8plus)SameLoad!!!!
TheToolKit:theBarbell
Mobility:theSquatFamilyHypertrophy:Push,Pull,SquatStrength:TheFundamentalHumanMovementsInefficientExercise:Complexes
KeflebellsMobility:GobletSquat,Swing,TGUStrength:SquatandPressFamilyInefficientExercises:Swings,Snatches,Complexes,LoadedCarries,SparHawksYoucandothesamelistwithanytool.Andyoushould!Ifyoucan’tdoallthree…and,ofcourse,CousinHypertrophy,throwthatstuffout.
SparHawks
8GobletSquatsSuitcaseCarry7GobletSquatsSuitcaseCarry6GobletSquatsSuitcaseCarry5GobletSquatsSuitcaseCarry4GobletSquatsSuitcaseCarry3GobletSquatsSuitcaseCarry2GobletSquatsSuitcaseCarry1GobletSquat
TheBasicFundamentalMovements…plusStretching
“StoneyStretch” It’snot90minutesofstretching
• Pecs• Biceps• HipFlexors• Hamstrings
ForJanda’sTonicMuscles
• The“StoneyStretch”
• Pecs• Biceps• HipFlexor• Hamstrings• “InnieMuscles”
MinimalistStretching
• TheWindmillSMck
• T-Spine• Hinge• DailyAssessment