Can You Go? by Dan John, (03) The 1-2-3-4 Assessment, Notes

Post date: Feb 8, 2016 12:53:35 PM

Can You Go? by Dan John

(03) The 1-2-3-4 Assessment -

• • Quadrant III individuals (athletes and everybody else) take the 1-2-3-4 assessment to determine which quality needs to be stressed in training and lifestyle: (1) Joint Mobility (2) Body Composition (3) Strength Gaps

• • Venn Diagram

    1. Work on mobility and hypertrophy plus inefficient exercise.

    2. Work on hypertrophy and mobility plus nutrition and caloric restriction in addition to inefficient exercise

    3. Focus on inefficient exercise plus nutrition and caloric restriction

    4. Focus on strength plus nutrition and caloric restriction in addition to inefficient exercise

    5. Strength train.

    6. Build strength and mobility back to back (collision athlete)

    7. Start with hypertrophy but everything works.

  • The Assessments -

• • • ONE - If able to stand on ONE foot for 10 secs., move on. If unable to, go see a doctor. Test both feet for imbalances.

    • TWO - TWO measurements

      1. Weight: if less than 300lbs, move on. If more than 300lbs, go see doctor

      2. Height to waist ratio (measure the narrowest part of abdominal) If waist measurement is less than ½ height, longevity increases. If waist measurement is greater than 2 to 1, focus on body composition.

    • THREE - THREE questions

• • • 1. How many pillows? If 1, continue with the assessment. If more than 1, focus on mobility. Do the FMS. Addressing movement also addresses body composition issues. Better sleep means better body composition. Monitor if your program improves sleep.

      2. Do you eat colorful vegetables? If yes, move on. If no, move towards a better place.

      3. Do you move at least 30 minutes a day? If yes, great. If no, move towards a better place.

• • • FOUR - FOUR tests - some may not be able to complete all tests: the very young, the very old and the injured.

• • • 1. Plank (push up plank.) If able to go 2 minutes, move on. If less than two minutes - Students need strength

      2. Go down to the floor and get back up. Sit on the floor and stand back up. This test has no impact on the venn diagram but being able to fall down and get back up brings more competence and safety to one’s life - Move towards a better place. The less arms the better.

         1. Get back ups

            1. Steps

               1. on your belly, get back up

               2. on your right side, get back up

               3. on your left side, get back up

               4. pushup plank position, get back up

               5. on your back, get back up

            2. Series

• • • • • • 1. hands free

            2. right hand on right knee

            3. left hand on left knee

            4. right hand on left knee

            5. left hand on right knee

• • • 2. 1. 3. Other variations

• • • • • • 1. both hands in back pocket

            2. hands behind head

            3. hands on shoulders

• • • 3. Standing Long Jump - The goal is to jump body height or better. This test is an Indicator of explosive power.

      4. Farmer Walk - Standard is based on body weight:

• • • • 1. 135 lbs or less = 135, 32 Kg (72lb) Kettlebell

        2. 136 - 185 = 185, 40 Kg (88lb) Kettlebell

        3. 186 - 205 =205, 48 Kg (105lb) Kettlebell

        4. 206+ = 225