Can You Go? by Dan John, (05) General application of 1-2-3-4 Assessment, Notes

Post date: Feb 15, 2016 6:24:19 PM

Can You Go? by Dan John

General application of 1-2-3-4 Assessment

• • 1. No issues = Train like a 6

    2. blend all fundamental movements with mobility drills - strive to keep moving - ‘train with very little rest’ = seamless training

       1. heart rate stays in conditioning zone

    3. train in fractals - rock to the mountain - one day of training should look like a career

• • • 1. focus on movements not muscles

      2. if it's important = do it everyday

      3. consistency is key: repeat, repeat, repeat

         1. the magic bullet is consistency

      4. Enough is enough: not too heavy, not too light, strive for just right.

      5. Standards - Have them

• • • • 1. person seeking a goal needs to know the direction to take to get the goal

        2. have standards for

           1. training hall

           2. diet planning

           3. intelligent practice

           4. recovery

• • 4. Addition by subtraction - in anything at all, perfection is finally attained not when there is no longer anything to add, but when there is no longer anything to take away: when a body has been strepped down to it’s nakedness.

    5. Steps

• • • 1. movement

      2. appropriate repetitions

      3. load

• • 6. The Threes: Diet and Get Better: Bulk of population

• • • 1. Need body composition work

      2. Approach (all material that will nicely fill a lifetime of training and good advice for all people)

         1. Caloric restriction

            1. Cut

               1. sugar

               2. cardboard carbs

               3. frankenstein fat

            2. Add

• • • • • • 1. colorful vegetables

            2. water

• • • 2. 2. Inefficient exercise

• • • • • 1. Find something that you are not good at

             1. Practice, get good then start over.

• • 7. Fives: Lift weights and get stronger

• • • 1. focus: fundamental movements

         1. push

         2. pull

         3. hinge

         4. squat

         5. loaded carry

         6. sixth movement

      2. Reps 15- 25, Add load as needed

• • 8. Fours: Strength training for body composition

• • • 1. many women are fours - strength training is missing piece in the fat loss recipe

      2. Inefficient exercise - Swing + Push Up Combo

         1. Option 1

            1. swing 20 sec.

            2. 6 pushup

            3. rest 30 sec.

            4. repeat for 15 min

         2. Option 2

• • • • • 1. 1 push up, 1 goblet squat, 10 swings

          2. 2 push ups, 2 goblet squats, 10 swings

          3. 3 push ups, 3 goblet squats, 10 swings

          4. 4 push ups, 4 goblet squats, 10 swings

          5. 5 push ups, 5 goblet squats, 10 swings

• • 9. Ones: Mobility Work

• • • 1. mobility and flexibility must be framed around the word ‘enough’

      2. training must combat a life of sitting and commuting

         1. stretch (Janda)

            1. pecs

            2. biceps

            3. hamstrings

            4. hip flexors

            5. adductors

• • 10. Twos -Fixing either one fixes both

• • • 1. increase mobility = less tossing and turning at night

      2. sleeping more = less body fat

• • 11. Sixes: Strength and Mobility (elite athletes, collision occupations)

• • • 1. mix strength with mobility - rest periods are mobility drills

         1. benefits of jogging while increasing strength and flexibility

• • 12. Sevens: Everything works

• • • 1. only thing required is some level of commitment

         1. successfully accomplishing the easier tasks creates a mindset for future success. Master the basics:

            1. move better

            2. move more

            3. every few weeks reassess. Signs program is working:

               1. less pillows

               2. smaller waistline

               3. more time in the plank

               4. if standing long jump and farmer’s walk are improving - program is working - keep doing it

• • 13. Ones thru Sevens - the key is to live long and well, then drop dead.

• • • 1. stretch what is tightening

      2. Strengthen what is weakening

      3. eat like an adult

      4. seek mastery

      5. Programming

         1. move well and often

         2. intelligent, repeatable workouts

      6. plan recovery into program