Armor Building Complex, Kettlebell Weights, Easy Strength & Balancing Training | DJU Podcast
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- čas přidán 1. 07. 2024
- 00:00 - Intro
00:57 - Rep Schemes or Movements in Armor Building Complex
10:37 - Kettlebell Certification in Utah
13:05 - Increasing the Kettlebell Weight
22:48 - Improving ABC with KBs and The Role of This As A Finisher in RKC
30:01 - Cardio/Conditioning Standards
36:02 - Easy Strength As A Getting Back Into Training Program?
38:45 - Balancing Strength Training with Conditioning for Athletes
43:08 - Improving Mobility for Getting Under the Bar in Snatches and Cleans
46:25 - One-Arm Barbell Hinge Variations in Easy Strength?
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Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.
Dan spends his work life blending weekly strength training workshops and lectures with full-time writing, and is also an online religious studies instructor for Columbia College of Missouri. As a Fulbright Scholar, he toured the Middle East exploring the foundations of religious education systems. Dan is also a Senior Lecturer for St Mary’s University, Twickenham, London.
His books, on weightlifting, include Intervention, Never Let Go, Mass Made Simple and Easy Strength, written with Pavel Tsatsouline as well as From Dad, To Grad. He and Josh Hillis co-authored “Fat Loss Happens on Monday.”
Dan is one of the original practitioners of the "Kettlebell Swing" in the US and is widely renowned to be the inventor of the "Kettlebell Goblet Squat". He is the host of the weekly Dan John Podcast; discussing all things strength, kettlebells, Olympic weightlifting and athletic performance as well as doing live workshops, coaching and online personal training.
#danjohn #strengthtraining #nutrition #onlinepersonaltraining #danjohnpodcast #kettlebell #powerlifting #kettlebelltraining - Sport
I have often wondered that if part of the reason people see such great results with the ABC is that they actually start doing the double front squat, instead of ignoring it. It really is a shame the double front squat gets so overlooked, I use it as the cornerstone of all my kettlebell training.
I agree with you on this…it’s often overlooked
Folks call the ABC a finisher, its my primary workout😂. I dont have a ton of time, it does well for me 20 minutes EMOM with a few minutes of turkish getup after. Total time 30 minutes and I can feel it.
Thank you so much for this. I agree with you. When people say they do entire workouts and then finish with the ABC, I always feel like I’m missing something. Like my youth.
@@DanJohnStrengthCoach Maybe they're just young and invincible.......maybe they're just energetically dumb. It's hard to say sometimes🤣🤣🤣
When I did the rite of passage, I had to drop the pull ups to keep up with the C&P. I never actually made it to 5 ladders of 5 rungs with the 32
I might do a summary of my 36K attempt some time. Or, we can just say “failed” and move along…
From the ABC as a primary workout camp (!) I recall a recent comment about difficulty in going up in weight in the ABC. I saw a very helpful post from @ZackHenderson where (if you're fortunate enough to have the KB's available) you can "wave" the rounds.
Just finished double 16s, 18s and 20s for 7 rounds (i.e. 21 mins EMOM). The 16s allow a little 'active recovery' from the brutalising of the squats with the 20s, but you know you'll still get the heavier reps in. Possibilities to either add more rounds and aim for 30 mins, or swap the 16s for 18s to increase load as (hopefully) adaptation is driven. The gift that keeps on giving - many thanks Dan!
We call those "Conga Lines," but, yes, the idea is really sound.
i do an every other minute with 2 rounds of ABC one minute and jump rope for 45 sec the next minute. good built in rest and easy to go 40 minutes with this.
That’s a lot of work.
Love this variation. I'm going to do it today!
Love listening to your podcast sir, thank you!! I always learn something new.
Thanks for listening. I’m really starting to enjoy doing this.
Following Dan John has taught me to trust the process.
Re: ABC it works as is
Thanks coach
Thank you so much. I really appreciate this.
Got the ABC book. Read the whole thing and I am now at the end of practicing week one. Looks like my weights for the ABC are double 22kg and double 20kg for the presses. Today completed 3sets of 2,3,5 on the presses and 7 rounds of ABC EMOM. I will stick to the program as far as I am able. So much more information in the book than I expected.
I try hard to really make my books “one stop.” I hate it when fitness authors reference their other books…so I just stick in that kind of thing.
@@DanJohnStrengthCoach well you’ve certainly done a great job with this one, it’s going to be of great help to me. Thanks.
Thank you. I really appreciate this.
Sincere thank you for all your amazing content Dan, and an evening bigger thank you for the ABC - it really is an amazingly simple, elegant and effective answer to most training needs💪
My pleasure! It’s a populate program…
overtraining is real. I have left the best of me in the gym before a fight. I was better in sparring than on fight night. Rather be undertrained is true.
I actually helped somebody famous with what you just said. I’m glad to hear people are catching on.
Just bought your new book--as an aside as someone who discovered the podcast first it's amazing how much of "you" comes through in the writing.
The question, though... any thoughts on an Even Easier Strength version of the workout? I know you give overviews of presses that can be done on day two, and mention swings would be a good addition to day two... but if you had to pull a Pavel and say "just do this on day two", what would it be?
I'm trying to cover all the basic human movements as well as possible, but I'm overall fairly new to your training philosophies so "what would Dan do" isnt easy to answer yet.
I have an ES chapter in the book. Find my EES and maybe you can come up with the combo.
@@DanJohnStrengthCoach yeah saw the combo, but I’m running EES now & don’t wanna run it again right after. My thought is to add swings and pull ups to day 2 but I’m worried that’d be too much “stuff” and I’d miss the benefits of… leaving it all on the table with only a day of presses
I know your not much on T Nation anymore, but one guy went crazy and did the 10K swing challenge in 7 days...It's all logged for posterity.
A guy in Connecticut did it in one day. It was a fundraiser.
@@DanJohnStrengthCoach having done the challenge as described was hard. One day is absolutely nuts.
As a school teacher, at what age do you think the kettlebell movements should be trained? I know you have talked extensively about power development in younger athletes but I don't know if you mentioned KB ballistic movements for younger athletes and or general PE classes. I was thinking a mix of goblets, swings, press ups, pull ups or hangs, walks and mobility work for some of the non-contact atheltes (badminton, etc.) to increase athleticism.
Thanks for all the work you do!
If you can, middle school would be great. Just the basic
It's funny. 2 hours journey in the USA is hardly anything. I'm the UK it's major undertaking. Totally different concepts of space!
It’s weird isn’t it. 2 1/2 hours from Bristol to Cornwall leaves me knackered, but 6+ hours from San Francisco to LA didn’t seem that bad. I think the roads in the US are generally easier to drive, wider and more direct so you can relax more.
I drove eight hours yesterday and barely registered the trip!
I average an hour twice a day for work, three hours to see my family every few months, 13 hours to see wife's family once or twice a year, plus any other miscellaneous travel. Maybe Americans have itchy feet and just need to move 🤣
I've found switching things up works for me. Spent ten years to squat and deadlift 300kg. Quit powerlifting and ran a 3 hour marathon two years later. Now im invested in wrestling and swimming.
Wow. This is a change
I´m a 40 year old beginner with the goal to build muscle, primarily in my legs because I´m really skinny. Is your Book The Armor Building Formula Bodybuilding for Real People eBook the right book for me? thank you very much
It’s a solid, tested approach to this issue. Right for you? Let’s hope so…
Coach, as mentioned in a previous comment, I'm a cyclist that trains with Kettlebells or a Kettlebell athlete that cycles.... I find the Squats on the ABC make my legs too heavy on the bike, even with lighter weights, it's just too much volume. I'm gonnne try a 2, 3, 1 combination.I'lll let you know how it goes.
Thanks for the great content and advice!
It’s a good variation. Let me know how it goes.
Are you okay Coach? You look like you've been upset. Hope all is well.👍
It’s allergies …I had just come in from track and field practice and I had hoped I looked better.
I'm all strong in the weak places and weak in the strong places. So, I sent you an email.
Sounds like a Country and Western song!
@@DanJohnStrengthCoach 😆
Punishing an athlete or a group of athletes is so stupid. They learn nothing and resent the coach. Punishing them with (over)conditioning is even more stupid. I experienced this a couple of years ago where the head coach made the team do laps of the pitch because he was frustrated with the players' focus (or lack thereof). They were 13 years old. In my head, I was thinking, now they're not doing the training we had planned, so it's been a waste of my evening.
I'm sure I did plenty of dumb things early in my career, but once I figured what mattered, I never did this stuff again. I used to do, by the way, the punishment work with my kids. I figured and told them that it was my fault for not making it clear.
We don't drive two hours in the U.K unless it's absolutely necessary. My best mate is an hour and a half away. I'm not going to visit him. Fuck that!
I’m sure he appreciates this!
Coach do you have an allergy or whats that puffiness around the eyes?
I answered this, but YES, on this day my allergies went crazy.
Prevedite tekst pomoću fotoaparata
The book ABC Formula was bought, printed and the first 70 pages were read....
Keep on reading!