Armor Building Complex, KB Only Training, Hypertrophy & More | DJU Podcast 235
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- čas přidán 3. 07. 2024
- 00:00 - Intro
01:00 - Pros and Cons of Deadlifting From Pins Vs. Conventional Deadlifts
06:56 - Importance of Snatch for Hypertrophy
19:29 - Reaching Strength Standards with Kettlebells
27:33 - Simple and Sinister vs. ABC
32:41 - Training for Strength and Endurance at The Same Time
42:17 - The Value of Walking After Workout
50:15 - Training with ONLY 16KG Kettlebells
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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
Last night I did the ABC with a barbell: Clean & Press, Clean again, 3 Front Squats, put the bar down. Wait a minute. Repeat. My initial report: Good complex!
Somebody might have just finished a book about this...
The Humane Burpee doesn’t get enough love. I use 5,4,3,2,1 as my warm up for barbells. And I use 10 to 1 on my off days with a light bell for active recovery. It’s an awesome session. Everyone should try it.
It really could use, well maybe not a book, but a well explained PDF or something...
If you check out Zar Horton’s article about “Kettlebell+Fire+Service”; it’s a clone of Dan Martin’s Humane Burpee. 10-15 swings, loaded carry 40 yds, 5 goblet squats and 5 push ups for 5 rounds.
Ordered your book "Hardstyle kb challenge."
You've helped me alot,Dan.
Thank you!
Also: great audience, solid questions always.
Pax. ✊
Much appreciated. Thank you very much.
I have a history of low back injuries and general mobility issues. A very wise coach once recommended that I walk for 5min before my kettlebell workout as part of a warm up (with a few bouts of backwards walking). So simple but extremely effective for someone like me. Walking after the workout helps keep things ‘feeling good’ for the next day. The fat metabolism component is nice a bonus!
That’s a very simple solution.
The alternating armor building complex and humane burpee 3 times per week program sounds wonderful! A nice blend of strength and conditioning that sounds nicely well rounded to me. I really like this idea, I’ll be sure to write this one down! Great episode, Dan! Always thankful for your insights
Some are telling me that it is too much, so I might suggest backing the number of times a week you do the ABC.
The 16kg bells on a beach question was indeed very fun. Loved the answer coach. Your content is so refreshing in a time where everyone is obsessed with science-based bodybuilding.
Awesome! Thank you!
Thank you for answering my question.
You bet!
Hello Dan! I really think you might enjoy a short video called "Six Kettlebell moves for total body fitness".
He covers some of the staple
moves everyone is using but
he programs and combines
them in a unique manner, somewhere between functional strength, hypertrophy and Crossfit.
This youngster who calls him-
self "The Bioneer" is so much
unlike other fitness - CZcamsrs
and he also mentions you in
the video...
I will check it out
Hey Dan, when will Stuart Mcgill be a guest in your podcast?
I think the internet will shut down if you two talk for 2 hours from all the great perspectives and ideas you bring to the table
I reached out to him a while ago
Amazing that you brought up the need for complete mastery and stability of the clean for the C&J coach. I am currently working on getting 30 reps of the ABC with double 24s and I'm not even close right now at a BW of 76kg. The biggest problem I have noticed is also the clean, and I am starting to feel that it will be easier to get to my goal with the ABC with focusing on cleans and rack holds. Still also figuring out the front squat form, it's causing a lot of tightness near the knee. Thanks again.
It still takes me a while to undo my barbell background when doing KB cleans. It has to be tight and quick with KBs with no extra movement. I hope you get that goal.
Armor building hits everything 1 million times better than SS for me
Mark Chang got me rethinking "JUST" swings and TGUs, but I always go back to the basics of the press, squat, and clean. It could just be like what happened in Hunt for Red October: I go back to my original programming.
@@DanJohnStrengthCoachDo you think SS can be done on ABC off days?
I love the idea of 2x ABC + 1x Humane burpee, when on a tight schedule. But shouldn't there be a pulling exercise somewhere?
Pulls are always the issue with pure KB workouts. Do what you can...or, like I do, just do more when things are appropriate.
Probably do a inverted row/pull up after those exercises.
@@DanJohnStrengthCoachthank you
Hey Mr. John,
Could you possibly incorporate a sled push or drag into ES4FL and if so, where and how?
Plop them in where you do like Suitcase carries. Change the distance and load every time.
Thanks sir.
Hey Dan! What kind of kettlebells do you recommend? The competition style, or the cast iron ones? Been gradually getting into kettlebells now for the last months after almost 20 years of strength training with competitive benchpress, weightlifting, and armwrestling. Really finding them enjoyable to use. Only thing i used to do with them in the past was bottoms up kettlebell presses where i got up to 36kg. Never tried heavier. Now I struggle with a 20kg cast iron. But maybe the exercise is easier with competition style?
I only use the standard iron ones. My favorite is the original dragondoor ones from around 2002-2004 or so, love them. I don't like the steel bells, but that is just a personal thing.
@@DanJohnStrengthCoach thanks!
Kettlebell throws in the sand. Maybe for height over the coconut trees. Kind of like the strongman event. Also throws from the front and side.
I completely missed this, thank you.
Hi. I commented on snother video snd was told to send it zo the podcast. Not sure how to do that ;-)
Do you have Any training suggestions? Bodyweight, pull up bar, bands, 16kg sandbag.
I thought of your abc complex with the sandbag, next day some push and pull ladders with sandbag farmers walk in between.
In each podcast, I start off and finish with the way to send in questions. You have to watch for maybe 15 seconds or so. It's right after the welcome.
@@DanJohnStrengthCoach you caught me 😂 I usually skip the intro part of podcasts. Mea culpa!
Dear Mr Dan John,
I have a question. In the KB Snatch test do you need to rest the KB at the top of the snatch or can you rest the KB in the clean position?
Actually, putting the bell in the clean position AT ALL is a fail. With the RKC, you can put the bell down. Frankly, I like the original idea of left hand to exhaustion, right hand to a number...done!
@@DanJohnStrengthCoach Thank you for responding. You are a treasure trove of knowledge.
"Half-snatch" is something different from the RKC snatch test for sure.
With the walking seesaw press do you press with your right hand while your left foot goes forward?
I don't think about it, but it seems to end up like this, doesn't it?
@@DanJohnStrengthCoach I’ve never thought to do it. I will try it out tomorrow and let you know
I have a question for next week, but I can’t resist a comment on you fishing in a desert island- “give a man a fish and you feed him for a day, teach a man to fish, and he’ll waste loads of time and money that could be better spent doing almost anything else.”
That's pretty good...
Do you need to rest during the humane burpee?
Well, sometimes I need to stop after around seven for a moment, but ideally you just keep going through