Can You Go?: Assessments and Program Design for the Active Athlete and Everybody Else

by Dan John

fine and part of the whole process of long...

The system survives the loss of its founder.

key to long-term success of any good idea is the next person in line.

able to thrive and survive over time by having a history, a family tree and a story.

vertical aspect

horizontal aspect

current community.

Addition by subtraction. Additional components must improve the overall organism. The system survives the loss of its founder.

In the workplace or at a party, someone might leave, and everything seems to feel better. In

a feeling of more time magically appearing, and better overall clarity.

additional components must improve the overall organism—

Pareto principle with this idea, the 80–20 rule.

best you can do. If something takes 20 percent of your time or energy and fills that “what you get back” tube 80 percent,

goblet squats and farmer walks and it rekindles their training,

You put your time in, and you get what you give back. And that’s pretty good!

little things that take and give at that 20 percent level.

something is eating up most of your time and energy and you only get back a fraction of the effort, stop.

months or years to learn and master, yet only adds a bit—or worse, pulls you down a notch—you can say it was a failure.

something new is easy to add and it immediately changes lives, you have a rare gem.

not only survive the loss of the founder, but thrive and grow after this

loss.

Setting goals and doing assessments create a feedback loop similar to a figure eight.

Stretch what is tightening—pecs, biceps, hip flexors, hamstrings. Strengthen what is weakening—glutes, abs, delts, triceps. Eat like an adult. Seek mastery.

Ones—

plank and the waist-to-height measurement test.

hypertrophy and mobility work are going to work best ...

J...

strengthen the glutes, the delts,...

and the a...

squats and presses are going to do wo...

stretch the pecs, the biceps, the hip flexors and...

Goblet squats followed by the hip flexor stretch, and then some presses mixed with something like the sun salutation from yoga is a pretty nice combination workout.

Twos

eating, food prep is the key. To begin, buy canned vegetables with the

Three

food preparation and moving around more. This

Four client is very common among women.

we mix mobility and strength work,

hypertrophy and mobility workout on page 187.

little things like drinking more water and going for a daily

walk.

strength, mobility, hypertrophy and inefficient exercise, but first…k...

DeLorme and Watkins.

Janda’s work is reflected here, too, as the program is glute-focused each day,

stretching what needs to be stretched and strengthening what need...

the Tabata p...

And the ten movements are— One-Arm Press One-Arm Row Swing Goblet Squat Bird Dog Push-Up Position Plank (PUPP) Hip-Flexor Stretch Hip-Flexor Rainbow Six-Point Zenith Suitcase Carry

Program A: Simple Strength

Brett Jones put it this way: “Absolute strength is the glass. Everything else is the liquid inside the glass.

Mixing the dynamic swing with the grinding squat is