Intervention by Dan John, (10) Everything Works...for about 6 weeks, Notes

Post date: Jan 5, 2016 6:38:18 PM

Dan John - On Target Publishing

Everything Works...for about 6 weeks.

• • 1. There is no simpler quality to improve than strength: you just lift weights.

       1. Technical tactical and flexibility qualities may take years to develop. Strength can positively impact performance in 3-6 weeks.

    2. It’s all about managing options.

• • • 1. As you become more and more efficient, you get less and less benefits.

         1. Exercise for fat loss needs to be as inefficient as possible.

• • 3. Adherence to the program trumps dogma: dedication makes the craziest of ideas work.

• • • 1. No matter the program chosen, work the program long enough to do an honest evaluation.

         1. Stick with the options you choose long enough to master them.

            1. Finish what you start. When you diet or train you are in the hunt, save all the thinking and talking for later.

               1. Knoll's Credo -

                  1. plan the hunt

                  2. hunt the hunt

                  3. discuss the hunt

• • 4. 3 tools that can be used for every situation and setting:

• • • 1. Checklists -

         1. Keep your brain from focusing on a bunch of stuff.

            1. Checklists allow for etching and allow us to manage our options.

               1. Checklists free up mental space to focus on the task at hand:

                  1. We have one can of willpower each day...the checklist helps us determine how we are going to use it.

         2. the act of making a checklist demands that you tell me everything necessary. What’s important?

• • • • • 1. W.I.N. formula - What’s Important Now

• • • 1. 3. etching - doing something over and over again. Making all the excess fluff unimportant.

• • • • • 1. Proper etching in training = movement that seems effortless.

             1. Excellence is the race to 10,000 reps per year or 10,000 hours of practice. Simplicity will get you to that magic number faster than complexity. We want the important things in life to be repeatable

• • • 2. Rituals - Rituals are checklists alive.

• • • • 1. Prayer: “Lord, the sea is so big and our boats are so small. Amen.”

        2. In the middle of a ritual we have checklists. Not every detail is written. Often it's just something we do when we do it.

        3. Rituals inform us it's time to get going

        4. When done best, rituals live deep inside us and well up from that place when we need calming and control. They are etched so deep, you often don’t know how they got there

• • • 3. Deliberate Practice- Practice deliberately. Pick something and master it. Ignore what doesn’t matter. Manage your options.

• • • • 1. squeeze things down

           1. make checklists and figure out what truly matters

              1. embrace rituals and use them to stay focused on what’s important.

• • 5. Quick Review -

• • • 1. 1st 4 tools define Point B = The Goal. Honest Assessment defines Point A.

         1. What is your goal? Where’s your Point B?

         2. Is this a health or fitness goal?

         3. Will this allow you to spiral out, to enlarge your life?

      2. What quadrant is your goal in?