Intervention by Dan John, (15) Part 2. The fundamental human movements, Notes

Post date: Jan 10, 2016 4:21:16 PM

Dan John - On Target Publishing

Part 2. The fundamental human movements.

• • 1. Steps to learning or reintegrating the pattern

       1. Pattern

       2. Grind

          1. Grinding. Slow strength moves that improve patterning (also provide metabolic work and strength gains)

       3. Symmetry

• • • • 1. anyone who wants to hit/throw at high speeds needs to consider symmetry work:

           1. If asymmetries exist , do not add explosive movements--deal with asymmetry first.

• • 1. 4. Explosive or ballistic

    2. The movements

• • • 1. Push -

         1. Less than 2 minutes in a Pushup Plank means the training is all wrong. A beat up athlete can almost always still train the Push up plank (pattern)

            1. body composition - mix swings and goblet squats with push up planks

               1. getting up and down off the ground drives the heart rate through the roof.

            2. Ultimate Plank = Cart Wheel

• • • • • • 1. We’re all beginners when it comes to the quality of movement

• • • 1. 2. For most people, the grinding military press is as far as we need to go

• • • • • 1. ½ bodyweight overhead press = the gold standard

• • • 1. 3. Symmetry

• • • • • 1. Keep non working hand free -

             1. demands body to lock up and become solid.

          2. One arm overhead work challenges you from the toes to the top of your head.

• • • • • • 1. Five advantages to one arm pressing

               1. whole body is supporting the work done by one limb

                  1. bilateral deficit--example: it’s easier to do 110 lb one arm press than a 220 lb bilateral

               2. assymetrical work is harder

• • • • • • • • 1. look for chin sternum and zipper to remain vertical.

                2. Limit twisting from vertical as much as possible. Set is over when you can’t control twisting

• • • • • • 1. 3. equipment needs are fewer

               4. one limb

• • • • • • • • 1. get a sense of active rest: one limb is working while the other is resting

• • • • • • 1. 5. naturally leads to longer sets.

• • • • • • • • 1. Time under tension = gains in strength and hypertrophy

• • • • • 3. One arm press standards:

• • • • • • 1. 125 lbs for 5 reps = gold standard

               1. High School

                  1. Boys- 70 lbs for 5 reps

                  2. Girls - 30 lbs for 10 reps

• • • 1. 4. Once symmetry is attained, may move on to the push press or other ballistics but hold off on ballistics until push, pull and hinge are all symmetrical

• • • • • 1. For older trainees - one arm push press works all the muscles that are weakening (Janda)

• 1. Pull -

     1. Ignoring the rhomboid will age you:

        1. most guys struggling to gain lean body mass also seem to have posture issues

           1. that lead to soft tissue issues

              1. that lead to long term issues

• • 1. We always begin with the pattern. In the pull we have ingrained ourselves to use speed to overcome our weaker areas.

       1. batwings

          1. 2 heavy kettlebells or dumbbells

          2. hold by side

          3. squeeze shoulder blades and bend elbow to lift the weight (6 inches) and hold.

             1. Error on the side of quality reps.

       2. naked batwing on the wall

• • • • 1. if people say you lost weight, it’s your posture improving and system is moving back in place.

• • 2. Grinding

• • • 1. Horizontal Rows

         1. slow down and squeeze at the top.

            1. A slight pause, 1-second.

               1. If unable to pause: use a lighter weight or end the set

      2. Pull up

• • • • 1. for women:

           1. if can complete 3 pullups and 3 dips:

              1. all body composition goals achieved

        2. men:

• • • • • 1. 15 pullups, able to do most things required in sport

• • • • 3. if you have elbow issues, sticking to low rep (2-3) and high sets helps

• • • • • 1. more reps will not remedy the situation

          2. ab wheel: benefits of the pullup without the elbow trauma

• • 3. Symmetry

• • • 1. human plank rows (renegade rows)

         1. one arm plank rows

            1. if unable to maintain plank position on one side or the=symmetry issues

               1. more reps on that side (not one set of 20 but 20 sets of 1) will clean up symmetry issues

• 1. Hinge

     1. single most powerful thing a human being can do:

        1. Doing the movement right can open up hamstring flexibility.

        2. Slow with massive load can impress friends for generations.

        3. Symmetry in the movement can jumpstart you into an injury free career.

        4. Doing it fast (and right) is a one stop shop to fat loss, power and improved athletic ability.

           1. dynamic butt back into hip snap. More powerful than squat:

              1. Hinge is seen in

                 1. vertical/long jump

                 2. the snatch, clean and swing

                 3. the tackle and check in hockey

• 1. Swing - the top of the food chain of hinge movements.

     1. Stiff legged swing - minimal knee bend, “should resemble a tipping bird” (Pavel)

        1. solid set creates metabolic hit closer to conditioning

        2. the swing is not a squat and the squat is not a swing

           1. Hinge: deep hip movement and minimal knee bend (jump away from a rattlesnake)

     2. Always attack the zipper

• • • 1. hinge the hips (save the lower back).

         1. Hinge is achieved by pushing the hips back with minimal knee bend

• • 1. Patterning the hip hinge

       1. Take the time to walk through the basics daily.

          1. Do daily:

             1. Stand next to a wall, facing away.

             2. Hinge at hips so bottom touches the wall.

             3. Step 6 inches away, repeat.

             4. Move 1-2 inches further, repeat.

             5. Keep doing this until you feel hamstrings burning and stretching

                1. like a bow and arrow, those strings can deliver an enormous amount of power.

       2. for stubborn clients: use the hinge assessment tool

    2. Grinding the hip hinge

• • • 1. Use heavy sandbag, kettlebell or plate.

         1. Hug to chest, perform hip hinge.

            1. Look for

               1. pressurized breathing

               2. correct feeling of the the hip hinged

               3. abdominal tightness that insures stability.

         2. for grinding: 5 goat bag swings plus 5 wall kisses

      2. Workout to steam up hamstrings:

• • • • 1. Grind reps - 5-10-15-15-10-5

• • • 3. Deadlift is an excellent alternate grind option

• • • • 1. 2X bodyweight = person is beyond beginner stage

        2. Women - 275lb deadlift - sport domination

• • 3. Symmetry = hold Kettlebell in one hand, practice hinge (repattern with wall drill or goat bag swings). Watch for Chin, Sternum, Zipper line to remain vertical to each other

    4. Swing -

• • • 1. one move to burn fat, loosen up the hips and legs and raise the butoocks to an acceptable height:

         1. work on patterning, grinding and symmetry first

            1. simple to look at but somewhat difficult to learn

      2. standards - 75 swings (heavy) to 250 swings (light) per workout without being sore the following day.

• • • • 1. Done correctly = one stop shop for general training - fat loss, sore glutes hamstrings

        2. Soreness in lower back = poor swing mechanics

• • • 3. beginner’s = start with 75 swings broken into bite size bits

• • • • 1. sets of 20

        2. I go / You go = 5-10-15-15-10-5

        3. 30/30 = 30 seconds of swings / 30 second rest

           1. if all you have is 10 minutes try the 30/30

              1. toss in a set of farmer’s walks and you’ve taken care of business

• 1. Squat -

     1. maximal knee and hip movement--kiss the rattlesnake.

        1. Key: you squat between the legs

• • 1. Pattern

       1. Goblet Squat -

          1. dumbbell (held one end) or kettlebell (held by horns vertical) held against the chest

          2. Squat down with the goal of having elbow slide between the knees.

             1. Elbows pointed down.

             2. Ok to have them push the knees out.

          3. Let the body teach the body what to do.

          4. Goblet squat is only squat most people need to do

          5. standard: 3 sets of 10 with 100lb Kettlebell/Dumbell

• • • • • 1. Goblet squats teach patterning without patterning.

             1. Do not move into heavier work until the goblet squat has been mastered.

• • 1. 1. 6. Foot placement: take 3 vertical jumps. On the last one look down.

    2. Grind

• • • 1. Double kettlebell front squats.

         1. Grind movements. Slow strength moves.

            1. Loading in the front insists that the core be rigid.

               1. Exhausting in an odd way--think ‘wrestling an anaconda’

      2. Follow progression and bodyweight squat can be achieved in a matter of time.

• • • • 1. Body weight on back (for reps) is a grinding standard.

• • 3. Symmetry

• • • 1. Single side squat - can we maintain Chin, sternum, zipper line without rotation?

         1. If not, do not add ballistics into program.

            1. For power use one arm kettlebell clean in the meantime.

• 1. Loaded carry

     1. Game changer.

     2. Three categories.

        1. Weights in the hand

           1. one handed carries

              1. waiter walk

              2. suitcase walk

              3. rack walk (use when learning the exercise)

           2. two handed carries

• • • • • 1. press walk - double kettlebell waiter walk

          2. farmer walk:

             1. really heavy or

             2. for great distance or

             3. really heavy for great distance

          3. double rack walk - (learning exercise) - teaches one how to breathe under stress

• 1. 2. 2. Bags

• • • • 1. tools

           1. backpacks

           2. sandbags

           3. weighted vests

        2. methods

• • • • • 1. backpacking

          2. over shoulder

          3. bear hugging

• 1. 2. 3. Sleds

• • • • 1. hook up a sled, tow it away

        2. includes car pushes and climbing hills

• 1. 2. 4. Each work well alone.

• • • • 1. Combining them makes them noteworthy.

        2. Example: farmer walk with backpack while dragging sled