Never Let Go: A Philosophy of Lifting, Living and Learning

by Dan John

Make yourself a slave to good habits.

In a group of five workouts, I tend to have one great workout, the kind of workout that makes me think in just a few weeks I could be an Olympic champion, plus maybe Mr. Olympia. Then, I have one workout that’s so awful the mere fact I continue to exist as a somewhat higher form of life is a miracle. Finally, the other three workouts are the punch-the-clock workouts: I go in, work out, and walk out. Most people experience this.

1. We can all train really hard. Then, we have to plan to ease up a little bit. It doesn’t have to involve higher math; plan a hard couple of weeks and toss in an easy week. Small wonder many of the classic training plans are three days a week with a heavy, a medium, and an easy day. 2. Redefine “easy” in your training, too. I like to use my easy days to try a new lift or perhaps even invent something new. The idea of doing snatches followed by sled pulls began on an easy day. I later moved that workout to a hard day. 3. Embrace lousy days. I’ve learned to remind myself easy days are part of the deal, and a great day is just around the corner. 4. Finally, don’t let a great day destroy years of planning and training by thinking this is now the norm. Enjoy the day, but keep a little humility.

Generally, if healthy and fit, you should be able to do a double-bodyweight deadlift and a bodyweight bench press. I won’t say you need to military press bodyweight, but that’s what I insist on.

This formula I came across is simple and natural. It works in three parts: 1. Accumulation 2. Intensification 3. Transformation

Accumulation is actively seeking and learning new sports, lifts, moves, ideas and games. One literally accumulates a number of new training moves and attempts a low level of mastery of each.

• Pick a lift you know. Hit eight good reps with it, then sprint away for five seconds. Rest and repeat this two more times. • Next time you try the workout, try another lift and maybe go a bit longer on the sprint. • Do this easy progression about twice a week. If you choose to make this your whole leg workout, you’ve chosen wisely. If you’re preparing for an athletic competition, see if this workout carries over to your field of play.

If it is important, do it every day. If it’s not important, don’t do it at all.