Can You Go? by Dan John, (02) Constant Assessment, Notes

Post date: Jan 26, 2016 2:23:29 PM

Can You Go? by Dan John

Chapter 2 - Constant Assessment. The first step in helping people achieve their goals is to help them understand where they are right here, right now. When first getting started, everything works -- for about six weeks. On week 7, day 1 what do we do next? Using a simple assessment and a sense of where we are today will give us a sense of what to do next. This is ‘simple’ but not easy. When we assess, the most important question is, did it work? Usually, if the program was completed it worked. Assessment helps us sum up where a person is and how the results are coming along. We want to be on the road to mastery. The impact of training should be to push us toward the goal and help us achieve it. The focus of our efforts should be on the journey, the next lamp post. Work on getting from A to B (A to not A.) Unfortunately many people look only A to Z, then get frustrated when they see no progress or can’t figure out the next step in the journey.

• 1. The basics of the four quadrants:

• 1. Goal: Fat Loss. Focus on 2 qualities: caloric restriction and inefficient exercise.

  2. In Quadrant 3 there are two groups:

     • A.A.A. -The Active Aging Athlete:

       1. Work on fundamental human movements. Address any gaps in training or lack of attainment of basic standards. These become more glaring as we age.

       2. Practice the sport. Master the techniques, tactics and strategies to perform at the highest level. Training provides the format and resiliency.

       3. Be strong enough. More is not better. The athlete must remain fresh. Take the minimum effective dose when it comes to training. This means: less variety and keeping the focus on quality reps and use of appropriate load. Every other quality comes from practicing and performing the sport.

       4. Can you go? This question needs to be asked of athletes. If the answer is no, pack it up for the day. If the answer is yes, then “get ‘er done.”

       5. What everybody else can learn from superior athletes:

          1. Trust in the process. Finish the process.

          2. Travel is an issue: stretch a bit and test the bird dogs daily.

          3. Relax and win. Superior performance comes from not trying so hard: physical relaxation leads to mental relaxation which leads to quicker recognition and reaction. “Learn to fall asleep anytime, anywhere”--Bud Winters

     • E.E. - Everybody Else. Getting stronger by lifting weights can improve every aspect of life. Strong people are more of a help than a hindrance.

• • • 1. Follow the guidelines set forth by Tom Delorme for Progressive Resistance Training: 15 - 25 rep range per exercise. If able to complete more than 25 reps with ease, the load is too light. If unable to complete 15 reps, the load is too heavy.

      2. Age and disease shortens certain muscles and weakens others. Follow the guidelines set forth by Vladimir Janda: Stretch what is tightening. Strengthen what is weakening. Do both with the least amount of work.

• 3. Do we do what we say we do or are we just barking ‘ice cream’ (talking a lot but saying nothing)? Forget the eye wash (all that pomp and circumstance and grandstanding and “look at me, look at me”) and make mexican food (use basic ingredients, mix and match them in different forms with a little spice mixed in). It doesn’t matter if we are aspiring to the NFL, the MLB or need to lose fat, the basic ingredients are the same:

• • • 1. Pushes

      2. Pulls

      3. Hinges

      4. Squats

      5. Loaded Carries

      6. Everything else, but mostly groundwork

• 4. Programming is that simple. Everybody has the same basic body and needs and we have to have the courage to train the fundamentals, the basics, at least 80% of the time. Focus on the basics. Have the courage not to get bored watching the basics. That’s the key.

  5. Keeping the goal in mind. Be a forthteller, not a fortune teller. Assessments are important. They are the 1st line of defense against injuries in the gym. Assess, don’t guess. Illuminate, project, point.