Intervention by Dan John, (17) The 6th movement. , Notes

Post date: Jan 17, 2016 9:38:05 PM

Dan John - On Target Publishing

Chapter 17. The 6th Movement Everything else: the 6th movement is valuable and needs to be trained but not at the expense of the other five. 28,000 Americans die each year of fall-related injuries. If you wear a seatbelt (don’t do crazy things) and don’t smoke, falling is the lurking demon ready to take you down.

• • Use Turkish get ups and ground based drills as the +1. We need to do more drills. The core is like a chain link fence--relax the neck after each movement. The four knots of the shoulders and hips should be strong yet flexible.

    • Get up (all under control) =

      • Roll

      • Hinge

      • Kneel

      • Lunge

      • Stand

      • comeback down

    • Groundwork

      • Roll

      • Creep

      • Crawl

      • Squat

      • Kneel

      • Stand

      • Rocking

      • Tumbling

    • groundwork flow

      • six point position

      • neck nods

      • Rocking

      • rolling 45s

      • rolling - legs only

    • Rotation - Anti Rotation - Generation and resistance of rotational forces are a ‘6th move.’ Examples:

      • Throwing

      • Run

      • Jump

      • change direction

      • swing anything

      • Serve

      • Volley

      • Kick

      • Tackle

      • Slam

      • Dodge

      • Turn

      • pound someone’s face

      • have sex

      • doing anything with one hand or one leg

    • Progression:

      • roll - we start from the ground - we learn to throw by rolling around on the ground:

        • use arms and legs

        • arms only

        • legs only

        • getup planks

        • loaded cuddles

        • rolling 45s

        • rolling 45s to the T

        • ½ get ups

        • Turkish get up - ultimate rolling exercise

      • twist - once on feet, we start twisting in space.

        • Pick up stuff slightly to one side or the other, put on backpacks, move gear from one side of the room to another.

        • We resist rotational forces when we remain upright in a car or bike ride, hold an even load or do anything unilateral.

        • A lot of training exercises come out of rehab world:

          • any rolling movement with heavier weight

          • ½ kneeling presses

          • ½ kneeling chops

          • ½ kneeling lifts

          • rotational rows

          • 1-arm bench press/push ups

          • 1-arm rows

          • 1-arm presses

          • 1-arm front squat

          • long presses (do a front squat and then drive it all the way up into a press)

        • throws - once strong from training rolls and twists, it’s time to start chucking things around again. To get better at throwing, practice every damn day.

          • overhand throws

          • underhand throws

          • throws with a step

          • standing side twists

          • the grappler

          • dumbbell snatches

          • 1-arm KB Swings

          • 1-arm KB Snatches

  • From the ground up. The 6th move takes us in many directions As we progress we enter into game play. If people played games after work, fitness coaches would be out of a job.

    • Swings and getups is an optimal workout. In the get up there is:

      • a push: the getup is a moving one-handed plank

      • a pull: pivoting plank of the shoulder in the getup requires proper pull mechanics

      • a hinge: transfer from one handed support to hand off the ground in the getup

      • a squat - after roll to hand rest of the getup is squat movement

      • a loaded carry - the getup is as difficult as any for total body conditioning

      • From there we can layer movement upon movement until we are leaping around, sprinting, and throwing balls to one another. The whole family of 6th movements are important and crucial--and most importantly fun.