Programming Armor Building
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- čas přidán 17. 10. 2019
- This is a clip from Episode 6 of The Dan John Podcast
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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 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.”
In 2015, Dan wrote Can You Go? on his approach to assessments and basic training. In addition, Before We Go, another compilation akin to Never Let Go became an Amazon Bestseller.
In early 2017, Dan’s book, Now What?, his approach to Performance and dealing with “life,” became a Bestseller on Amazon. Hardstyle Kettlebell Challenge became available in September 2017, too. - Sport
I love those very short specific videos you do every day. For me it‘s the „DAILY DOSE of Dan John“ and I enjoy it!
I'm glad to hear this! They'll keep coming
Dan, you are such an asset to the world of strength and conditioning.
Thanks for watching.
I tried doing it three times a week. Boy did I get beat up! Thanks for your very sane advice to limit it to once ( or at most twice) a week and thanks for discovering the armor building complex.
I use the ABC as my "baseline" workout. The one I do to make sure I am still in good shape so to speak. Usually I do E2MOM with my 28kgs. I do EMOM if I use my 20kgs. It is one of my favorite workouts.
Yep He's the boss of strength.
As you may of figured I CZcams searched Armour Building Complex Dan John and am now watching all your videos on it. This video is super helpful too by the way and really helps me work out the creative ways I can use this. Thanks again.
Thanks for watching!
Been doin' 2 cleans, 1 press and 2 squats with a pair of 20kg kb, EMOM alternating with 40s of skipping rope and 20s rest (so it's 2/1/2, rest for the remainder of the minute, 40seconds of skipping rope, rest 20s, repeat for 16 sets of armour builders and 16 sets of 40s rope skipping). Absolute smoker even if the weight is not massive. The last squats are absolutely nasty.
Thanks Coach! I was about to buy a 48kg bell to shoot for the goal of doing Pavel's Simple & Sinister (heavy one handed swings, & heavy TGU) program with the beast. It has been a great simple program for me after long days of working as a electrician, & trying to get in some Muay Thai & BJJ (@42yo). I have been really interested in doing some double work, & binging on your podcast this week makes me want to start doing doubles. Thanks for all you give to this community.
Happy to help where I can.
I’ve loved working the ABC in with my pull & push up ladders. No training partner, so I just rest whatever amount for however long the set was, 1:1. Trying for more volume rn but eventually I’ll try to work speed in
Excellent
And there's me doing 5, 4,3,2,1 only putting the bells down between ladders in order to somehow get close to this (and I quote...): "The goal is 30 total rounds in five minutes with 24 Kilo bells in each hand. Now, that is only six a minute, but you won’t have much time to dilly dally between reps here." Not much time! I'll say!
The first time I did this workout I did 17 rounds EMOM.
This was a mistake, I was sore for 6 days and my strength was reduced for the entire week. I am now trying to do 8 rounds, see how I feel the next day then slowly adjust from there.
I tell people to give it about six workouts to get a feeling for it. I think you see why now.
Can we do an armour building complex with 1-1.5 min breaks instead of emom ? I only have access to 2 20kg kettlebells and 5 rounds of ABC emom kills me . But i still want to do more sets for hypertrophy . Can we do the complex of 10 sets with 1.5 mins rest in between sets ?
John, I love this workout. Do you think it works with one kettlebell? Or with different weights? I have 16, 24 and 28 at home. Would you do single kettlebell or double with odd weights?
Thanks for your work. I'm always learning from what you post.
Search on the channel for the one hand armor building workout. I've talked about it before I think. Short answer is yes, it works.
Thank you so much. It was lazy on my part not searching better.
Hello Dan. I apologize if this question has been asked before, but what are your thoughts on using a push-press instead of a strict press with the armor builder on a "heavy" day? I have a new set of heavier bells I would like to try, but can only manage 1 all out effort strict press with them, however I can push-press them for reps.
I did a video just this week on this. Look at the recent uploads.
I just did it for the first time today, ever. Used my pair of 45 lb kbs and I did 30 rnds EMOM. Then I saw this video. Guess I'm gonna be hurting tomorrow 😂
That's a lot of squats, but the presses aren't too bad. You might feel the squatting.
I am a martial artist and a personal trainer. This month I'm training for calisthenics skills, but next month I wanted to switch to kettlebells for a month, then back to calisthenics, etc.
I considered doing your ABC because it's simple, will help me get in my squats, and I think the cleans will help me build technique for snatches. I started to develop some mild elbow pain recently due to poor snatch technique with too heavy of a weight coupled with too many chinups. Early onset MAPS I guess (I'm 28).
I'm in the gym 4 days a week in order to do my own workouts as well as to find and train clients. So what should I do alongside the ABC? Or should I just reduce the number of rounds and do the ABC more often and maybe follow it with some mobility?
Mobility is always a good idea...always. I usually suggest the Workout Generator as you can cover everything else fairly simply.
I’d love to run a cycle of this, sounds like a fun challenge and I usually don’t chase hypertrophy what so ever.
If strength and/or performance is the usual goal, would you suggest maybe 2 other days a week for your sport/strength training, maybe 1-2 days cardio, 2 days mobility?
You can do it! I like this...
@@DanJohnStrengthCoach Then it’s settled. I will run this after the summer and see how it feels. Thank you, Dan.
Dan, please excuse my ignorance but what does this workout accomplish? Does it build all the muscles?
Conditioning and core strength
Sir. If i do armor building Tuesday. can i another day do kettlebell swing or get up that lightly or middle?
Of course.
@@DanJohnStrengthCoach Thank you Sir
Hey Dan, thanks for the vid. I was wondering, I only have access to single kettlebells, can I still programme this efficiently? If so how would you structure it with rest times and sets please.
Kettlebells are fine. I would go on the site www.danjohnworkouts.com and select the general year round program and enter that you only have kettlebells and the website will give you all the workouts you need.
If I wanted to burn fat along with the armor building complex. Should I do 50-75 swings on the off days?
To burn fat you should fix your diet.
10/4 I already did, I’m Calorie counting. I’m getting back to bells, since the gym is a pain these days. Looking to increase strength, but get my heart rate up as well. I did you 10,000 swing challenge a few years ago and was seriously impressed with my strength gains and waist size. That being said I haven’t brought out my bells for about a year, and was thinking the armor complex combined with swings might be a good step back into bells. I was also thinking about doing simple and sinister again, since I haven’t done double bells in a year. Appreciate the information and love your vids.
Mr. John, can you give me some advice about the ABW with double kettlebells? I have an old lower back injury. Sometimes a second double KB clean in this complex causes lower back pain, although the clean technique is good. Is it possible to do only one double KB clean? It will look like 1х1х3, is this acceptable?
Yes. Or reduce the load. And get the back looked at by a doctor.
@@DanJohnStrengthCoach Thank you VERY much!!! You helped me a lot.
I only have one 24 kg and one 32 kg. How good/bad of an idea is it to double these and alternate each round?
Try it and see!
Can you do it with dumbbells rather than Kettlebells?
The cleans don't really work, but you can try it I guess.
How about doing fewer sets but every day?
Certainly could.
Dan John What would be a good daily volume? Is 10 to much? Would it make sense to make each day clean, squat or press dominant...
@@MR-yp7mu do around 2-3 sets a day if you want to do everyday.
Hi Coach
I can’t really afford kettlebells just now
How would this complex work with dumbbells
Thanks in advance
Pick a charity I’d like to make a donation
Call it Karma I just don’t like getting something for nothing 😅
You might have to figure out the cleans as the dumbbells might bite you as they land, but it should work.
@@DanJohnStrengthCoach thank you I’ll donate to the children’s hospital in Glasgow
@@rikkic7000 Perfect.