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Kindle Notes & Highlights
by
Dan John
Read between
September 23 - September 27, 2015
Years ago some coaches tested physical conditioning with a one-mile run.
The test essentially boils down to this: Have your client do a farmer walk for a specific distance.
If the person goes farther, well, the training is increasing work capacity.
Use the standards from the squat numbers in my book Mass Made Simple for individual people, and the trap bar numbers for gym members or large groups or teams. Farmer Walk (Mass Made Simple Squat Standards) Bodyweight on the left, load on the right Under 135 pounds: 135 pounds 136–185 pounds: 185 pounds
Kettlebells work well, too, and more people have those. Strive for bodyweight (half in each hand), but be aware that many places don’t have enough bells at that weight. Kettlebells (One in Each Hand) Bodyweight on the left, load on the right Under 135 pounds: Double 24s 136–185 pounds: Double 32s
Recapping the Tests These four tests can also be a performance program. The plank, the GBUps, the standing long jump and the farmer walk test a number of important qualities, but are also self-measurable.
about goals and assessments is as a figure eight, where goals and assessments run in a continual loop.
“Don’t worry if you don’t have mobility issues today. You probably will soon.”
Functional Movement Screen (FMS) or various other mobility tests can be a great next step in evaluation. Our job with the 1-2-3-4 Assessment is to find a place to start when programming a person’s first workout.
a mobility test like one of the seven tests from the FMS, or
Man or woman, the line in the sand is 300 pounds.
certainly have no issue with sending each and every client off to the eye doctor, dentist and medical doctor, but I insist upon it if they’re over 300 pounds.
“The 100-Pound Club.”
more water intake, some lifting, drastically cutting carbs and watching for food triggers.
ask twenty people the following question: “Have you been to the eye doctor, the dentist and a medical doctor in the past year?” You’ll be amazed at how few answer, “Yes.”
encourage everyone else to maintain an active medical history.
The person who has the waistline at or under the 2:1 ratio, sleeps with only one pillow and can handle the plank for two minutes is doing well. In my times assessing Americans, I don’t honestly see many of these. I would suggest training them like a Six in the Venn diagram.
Mobility and strength work
some kind of active hobby, and perhaps athletics.
human movements with mobility moves,
with very little rest between movements—a concept we call seamless training—your client’s heart rate will impress even our cardio-focused friends.
movements, not muscles:
push, pull, hinge, squat, loaded carries and the sixth movement. The “sixth movement”
Groundwork and ...
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“If it’s important, do it every day.
If it isn’t, don’t do it at all.”
Repeat, repeat, repeat. To tie it all...
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enough is enough.
the value of standards: A person seeking a goal needs to know the direction to take to get to the goal.
movement, then appropriate repetitions and, finally,
load.
Diet and “Get Better”
clients we deal with in fitness tend to need body composition work.
nutrition and fitness, and is relatively simple—
caloric restriction.
inefficient e...
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Threes like this— Cut out sugar. Cut out cardboard carbs. Get rid of Frankenstein fat. Eat colorful vegetables. Do something you’re not good at, and get better at it. Then start over.
The Fives: Lift Weights to Get Stronger
nearly fifty years of my training career. To get stronger, lift weights.
push, pull, hinge, squat, loaded carry and the sixth movement—
reps around fifteen to twenty-five, and increase the load when appropriate.
Add load to the push, pull, hinge, squat, loaded carry and the sixth movement, and keep the reps reasonable.
sentence will be true into the next millennia.
women to get stronger for their body composition goals.
logical caloric restriction and play with some inefficient exercise, Fours will find that getting stronger is the missing ingredient in the fat-loss recipe.
woman who can do three dips, three pullups and five reps with 135 pounds in either the deadlift or ...
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swing and pushup combination to be outstanding.
suggest focusing on Janda’s tonic muscles for flexibility work. Be sure the pectorals, biceps, hamstrings and hip flexors, as well as the adductor muscles of the thighs, are the focus.
I’m still convinced that one hundred years from now, part of the answer to the current obesity epidemic will have been answered by our failure to get enough sleep.
we just mix strength movements with mobility work.
