everybody else! - dan johndanjohn.net/wp-content/uploads/part-three-of-do.pdf · everybody else!...

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