Coach Ortiz - Physical Education

Can You Go? by Dan John, (07) The 5th tool...for most of us, Notes

Post date: Feb 24, 2016 1:03:16 AM

http://www.otpbooks.com/dan-john-author/

Can You Go? by Dan John

The 5th tool...for most of us. We are not that disciplined. We need to improve our fitness and health one habit at a time.

- 1. Healthy eating
    1. No vegetables = Commit to one vegetable/ day
      1. Buy canned vegetables with a pop top
      2. Buy precut, prewashed vegetables
    2. No water = Commit to a sip
  2. Fitness = Schedule a time and show up

- - 1. 1st habit is the ritual of showing up. Step 2: Work the program. Finally:
      1. Finish the program
        finish the program
        critique
        fix

- 1. Follow the trail

- - 1. For nearly every single goal you have, find someone else who has cleared the path before you. Why not just follow the trail?

- 1. As the number of students rises, so too does the importance of clarity in coaching and programming:

- - 1. Clear foundation
    2. Exacting progressions and regressions
    3. Near perfect instruction
    4. Several methods of instantly scaling the movement, volume and load

- 1. Intentional Community - training in community demands clarity, attention to detail and scalability
    1. Intentional communities are bigger and deeper than having training partners. Everybody brings something to the group. The most important gift is showing up.
    2. Group training has such a big impact on long term success because people do things they might not otherwise do
      1. Human beings have the odd ability to endure a lot more suffering, when suffering is done as a group.
    3. In a group you become part of an organism. The group becomes a living being.
    4. As a coach, your fitness goals and those you help create for your students, should expand life in all ways:

- - - 1. Make the tiniest improvements in health and longevity habits and they will soon expand.
      2. Next, find like minded people and steal their energy.

- 1. Enough is enough. Finding just right: tiny habits underscore the keys to applying the five tools for all students. Universally we need to use the the 5th tool - the ‘mental set.’

- - 1. Don’t do too much. Do what is needed. Be consistent. strive for just right:
      1. The amount that can be done consistently and regularly and masterfully long enough to insure progress.
      2. Make the hard days hard. Make the easy days easy. Aim for more easy and medium sessions. 15-25 repetitions:
        light days = 1-2 sets
        medium days = 3-6 sets
        heavy days = 5-6 sets
    2. Eliminate Excess -

- - - 1. Do the right moves with the right tools
        Barbells - press family and deadlifts
        Pavel: 25 and 45 lb plates only - To add a plate you need to truly achieve mastery with what you are doing
        95lbs, 135lbs, 145lbs, 185lbs, 195lbs, 225lbs, 235lbs, 285lbs,
        TRX: T,Y and I Pulls, Single Arm Rows and Double Arm Rows
        Kettlebells: Goblet Squat, Swing, and Turkish Getup
        Minibands: Lateral Walk with miniband around the socks
        Ab Wheel: Anterior Chain
        Dumbbells: Farmer Walk
      2. 15 to 25 reps per exercise with the correct amount of load

- - - - 1-2 sets to achieve 15-25 = light load
        3-6 sets = load is just right
        7+ sets = load is too heavy

- - - 1. Max - 4 types (Only test sorta max)

- - - - Sorta max: A weight that can be done without special thoughts or extra effort.
        Mix: Someone special showed up, give my best.
        Max - Max = Weight being done took ½ to one year of preparation
        Max-Max-Max = One rep. Something special like saving somebody’s life. Probably could not be repeated.

- - - 1. Goldilocks Effect - For majority of one’s training career, we should choose loads that are just right = punch the clock workouts: just show up and do the work. Example:

- - - - 5 sets of 3
        3 sets of 5
        5 sets of 5
        3 sets of 8

- - - 1. Challenges (every six to twelve weeks) = not a program (kill yourself workouts have huge dropout rates and high physical therapy issues)

- - - - Farmer’s walk with half body weight in each hand
        Deadlift 315lbs for as many reps possible in ½ hour.
        Some type of competition

- - - 1. Hangover Rule - Extraordinary sessions just pop out of nowhere every so often

- 1. Exercise selection for movement

- - 1. Inefficient exercise: Need to ask oneself, What do I suck at? For most people:
      1. Gymnastic moves
      2. Swings
      3. Getting up and down off of the ground
    2. Mobility and hypertrophy training: Try to find movements that provide both at once:

- - - 1. Push
        Single Arm Overhead Press
        One Arm Bench Press
        Rings Dip
      2. Pull

- - - - Single Arm TRX Row and variations

- - - 1. Squat

- - - - Goblet Squat
        Overhead Squat
        Zercher Squat

- - - 1. Hinge

- - - - Romanian Deadlift
        Bulgarian Goat Bag Swing
        All non ballistic hinge movements

- - - 1. Killer App Program = Find movements that stress full range of motion and can be done in the 8 to 12 repetition range:

- - - - Barbell: Military or Bench Press
        TRX: T-Y-I Pulls and Rows
        Barbell/Kettlebell: Deadlift and Swings
        Dumbbell: Farmer Walk
        Kettlebell: Turkish Get Up
        Ab Wheel: Ab Wheel Roll Out

- - 1. Strength - Works better with fewer reps and more focus on load. For key movements, do a total of 10 reps after warmups.

- - - 1. Warmup
        Naked Turkish Get Up = 5 / side
        15 Swings
        1 Goblet Squat
        10 March in Place
      2. Press & Deadlift

- - - - 3x3
        5x2
        5-3-2

- - - 1. TRX Row

- - - - 3x15

- - - 1. Finisher

- - - - Ab Wheel
        Mini Band Walk

- - 1. Train what is needed, not what is wanted.

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