Can You Go? by Dan John, (13) Appendices, Notes

Post date: Mar 8, 2016 1:54:56 PM

Can You Go? by Dan John

Appendices

• • 1. Further Reading

       1. Paleo workouts for Dummies, Pat Flynn

       2. Minimalism effect: Brett Turley

       3. Death by Food Pyramid: Denis Mingen

       4. Way of the Peaceful Warrior: Dan Millman

    2. Programming for everybody else and the Active (aging) Athlete - Focus on what the student needs, not what they want

• • • 1. Ones

         1. Passed plank and waist to height test

         2. Hypertrophy and mobility works best

            1. Strengthen (Vladimir Janda)

               1. Glutes

               2. Delts

               3. Triceps

               4. Abdominal wall

            2. Mobility - Keep it simple at first - Stretch:

• • • • • • 1. Pecs

            2. Biceps

            3. Hip flexors

            4. Hamstrings

• • • 1. 2. 3. Exercises

• • • • • • 1. Squats and presses are going to do wonders here

               1. Goblet squats mixed with hip flexor stretch then something like a sun salutation is a nice combo workout.

• • • 2. Twos

• • • • 1. Same protocol plus nutrition advice and inefficient exercise:

           1. Exercycle or set of swings between strength sets .

• • • 3. Threes

• • • • 1. Food preparation and moving around

           1. Get moving towards a good place:

              1. Prepare food more

              2. Exercise in community more

• • • 4. Fours

• • • • 1. Very common among women

           1. Support fear of weights:

              1. To look massive or huge is far harder than you can imagine

           2. Combine kettlebell and barbell work with fours

• • • 5. Fives

• • • • 1. Review Goldilocks concept

           1. Look to get stronger over time

• • • 6. Sixes

• • • • 1. Rare

           1. Fun workouts (appendix 5)

              1. Can explore Olympic and Power Lifts at proper time and place in a training career

• • • 7. Sevens

• • • • 1. Focus on mental state

           1. Gather benefits of tiny habits

              1. Keep them coming back at first

                 1. Over time push sevens into strength, mobility, hypertrophy and inefficient exercise

• • 3. Programming - Classic Conditioning in 10 moves. Life issues, injuries and stuff that just comes up will affect programming and may need to be adjusted accordingly

• • • 1. “5-10-5” DeLorme and Watkins Protocol. Strength and Hypertrophy protocol.

         1. Loading - lifts should never be missed (8-12 reps)

            1. light = 50%

            2. medium = 75%

            3. heavy =100%

         2. Progression or Regression - Adjusting the weight

• • • • • 1. Based on the number of reps completed on set number three, maintain or increase load as follows:

             1. 4-5 reps - reduce weight by 5-10 pounds the next time

             2. 6-8 reps - maintain or reduce weight by 5 pounds the next time

             3. 8-12 reps - maintain or reduce weight by 5 pounds the next time

             4. 12-15 reps - increase weight by 5-10 pounds the next time

             5. 15+ reps - increase weight by 10-15 pounds the next time

• • • 2. Janda : Stretch what needs to be stretched, strengthen what needs to be strengthened.

      3. Tabata 2 times per month

      4. Mobility and tonic workouts

• • • • 1. Light, refreshing sessions

           1. Undo the soreness of a tough session

           2. Stick with basic stuff but vary reps/load a bit

• • • 5. Basic ideas should be honored

• • • • 1. Advanced programming includes:

           1. Mobility

           2. Stability

           3. Core work

           4. Intervals

           5. Strength training

           6. Cardiovascular

        2. Done with minimal equipment

• • • • • 1. By planning 1-3 months at a time it is possible to build in days that focus on one tool or another

• • • • 3. It’s better to have a few moves that cover many needs rather than dozens of isolated bits.

• • • • • 1. 10 moves - http://danjohn.net/can-you-go

             1. One arm press

             2. One arm row

             3. Swing

             4. Goblet squat

             5. Bird dog

             6. Push up position plank

             7. Hip flexor stretch

             8. Hip flexor rainbow

             9. Six point zenith

             10. Suitcase carry

• 1. Program A: Simple Strength - Getting stronger is the foundation of all fitness goals. Brett Jones: “Absolute strength is the glass. Everything else is liquid in the glass. The bigger the glass, the more of everything else you can do.”

     1. Push - One arm press

        1. 10 reps, light weight with hip flexor stretch, right knee down

        2. 5 reps, medium weight with hip flexor stretch, left knee down

        3. 10 reps, heavy weight with hip flexor stretch

     2. Pull - One Arm Row

• • • 1. 10 reps, light weight with hip flexor rainbow, right knee down

      2. 5 reps, medium weight with hip flexor rainbow, left knee down

      3. 10 reps, heavy weight with hip flexor stretch

• 1. 3. Hinge - Swings

• • • 1. 30 reps, light weight, Bird Dog, right knee down

      2. 15 reps, medium weight, Bird Dog, left knee down

      3. 10 reps, heavy weight

• 1. 4. Squat - Goblet

• • • 1. 10 reps, light weight, Six Point Zenith, right knee down

      2. 5 reps, medium weight, Six Point Zenith, left knee down

      3. 10 reps, heavy weight

• 1. 5. Plank - Pushup plank position

• • • 1. 2 minutes

• 1. 6. Carry - Suitcase

• • • 1. go as far as you can, non dominant hand, switch hands, return

• 2. Program B: Cardio Hiit Workout

• • 1. Mix dynamic swing with grinding squat, 30 sec stretch

       1. 15 swings, 1 Goblet, hip flexor stretch, right knee down

       2. 15 swings, 1 Goblet, hip flexor stretch, left knee down

       3. 15 swings, 1 Goblet, half kneeling rainbow, right knee down

       4. 15 swings, 1 Goblet, half kneeling rainbow, left knee down

       5. 15 swings, 1 Goblet, bird dog, right knee down

       6. 15 swings, 1 Goblet, bird dog, left knee down

       7. 15 swings, 1 Goblet, pushup plank position

       8. 15 swings, 1 Goblet, suitcase walk, right then left

• 3. Program C: Tonic Recharge - to be done after a tabata day

• • 1. Push - 1 arm press

       1. 10 reps, light weight , hip flexor stretch right/left

    2. Pull - 1 arm row

• • • 1. 10 reps, light weight, hip flexor rainbow right/left

• • 3. Hinge - swing

• • • 1. 30 reps, light weight, bird dog

• • 4. Squat - goblet

• • • 1. 10 reps, light weight, 6 point zenith

• • 5. Plank - pushup plank

• • • 1. 1 minute

• 4. Program D: Bimonthly Tabata - 8 rounds X 20 Seconds with 10 second rest (be ready @ 7 seconds)

• • 1. Workout 1 - Goblet Squats

    2. Workout 2 - Swings

• 5. Program E: The Mobility Workout -

• • 1. Instructions

       1. Less than 30 years of age, complete 2 circuits. More than 30 years, complete 3 circuits.

       2. Hold each position for 30 seconds

       3. Ground the foot

          1. Stretch out toes.

          2. Grab the ground.

          3. Drive the heels through the ground.

       4. Beltline parallel to the floor: squeeze the glutes

       5. Breathe: Mastery of breath = Super Strength

    2. Movements

• • • 1. Hip flexor stretch right

      2. Hip flexor stretch left

      3. Hip flexor rainbow right

      4. Hip flexor rainbow left

      5. Bird dog right

      6. Bird dog left

      7. 6 point zenith right

      8. 6 point zenith left

• 6. Tips to the movements

• • 1. One arm press

       1. Use both hands to bring to rack position

       2. Squeeze glutes, then begin rep

       3. Elbow in line with wrist (vertical)

       4. Finish with belt line parallel to floor

    2. One arm row

• • • 1. Lock non working arm

      2. Hold thumb of working arm in armpit for short pause between each rep

      3. Don’t jerk the weight: move weight under control, drive elbow to ceiling

• • 3. Swing

• • • 1. Find plank position at top of movement:

         1. Glutes, thighs, and upper body tight.

      2. Drive weight back to hinge, feel hinge in hamstrings: snap football back to punter

• • 4. Goblet Squat

• • • 1. Begin with glutes locked and belt parallel to floor.

      2. Drop body between legs and strive to push knees out with elbows

      3. Pause

      4. Squeeze thighs to return to standing

• • 5. Bird dog

• • • 1. Strive to drive heel of working leg straight back

      2. Strive to have both butt cheeks parallel to floor

      3. Hold for as long as possible

      4. If able to hold for 2 minutes - pump elbow to opposite knee for reps

      5. Switch sides

• • 6. Pushup Plank

• • • 1. Squeeze glutes

      2. Squeeze ‘trolls’ in armpit

      3. Hold for up to two minutes

      4. Focus on squeezing, not just surviving the time

• • 7. Plank

• • • 1. On elbows (same cues as push up plank)

      2. Try to pull elbow to knees

• • 8. Hip flexor Stretch

• • • 1. If left leg down, right big toe pushing thru the ground

      2. Squeeze glutes, top of the head to zenith

      3. Feel stretch in front of left hip

      4. Switch sides

• • 9. Hip flexor rainbow

• • • 1. Left knee down

      2. Sweep right arm in a long slow arc overhead to straight back, open up chest and core

      3. Close right eye and try to trace movement with left eye

• • 10. Six point zenith

• • • 1. On hands and knees and feet , use right arm to hug left knee

      2. In long, lazy arc, stretch right arm up to zenith, or as close as possible

      3. Same reach as hip flexor rainbow

      4. Feel stretch in chest and core, continue to hug and stretch

      5. Close right eye, try to trace movement with left eye

• • 11. Suitcase Carry

• • • 1. Pick up a weight in one hand

      2. Stand tall, beltline parallel to floor and walk

• • 12. Repeat other side