Intervention by Dan John, (19) 10th question: Would you mind if everything was seamless from start to finish?, Notes

Post date: Jan 18, 2016 4:59:45 PM

Dan John - On Target Publishing

10th question: Would you mind if everything was seamless from start to finish?

• • 1. Seamless = Integrity (integrated)

       1. The ability to be one person, the same person, in every situation.

          1. Our efforts in every endeavor should be seamless, flowing from one situation or challenge to the next.

             1. The overriding focus of a strength coach is to seamlessly support your goals.

                1. Do fundamental human movements as often as possible.

                2. They only need to be loaded (heavy) as often as 1 time per week.

                   1. Load and volume may change from day to day but movement trumps everything else.

       2. ‘Grace’

• • • • 1. The mental focus for how the body should move.

           1. It’s best long term to strive for elegance and beauty and let the body adapt beautifully.

• • 1. 3. Nature

• • • • 1. It’s important to work with nature as she decides to fatten us up, weaken us and tie us in knots.

           1. a little knowledge works wonders

           2. the fastest route is working with the body itself

           3. we fight the constant fight against gravity throughout our entire lives

        2. simply decide to make the effort to be more elegant

• • • • • 1. try to sit, stand and move smoother with less pops, jerks and waddles

             1. when in doubt try to keep your head calm and the top of the hair pulling toward zenith (imagine head being pulled up by a rope)

• • 1. 4. Done every day:

• • • • 1. Mastery in authentic movement should be key for everyone: consistent practice.

           1. “The warmup is the workout.”

              1. If it is important do it every day.

              2. The idea is to move through all fundamental human movements.

              3. Lube the joints with strength , mobility and flexibility movements--develop lean part of lean body mass and an easy way to work joint mobility.

                 1. Warmup (Coyote Kettlebell Club) - to make harder, do a set of 10 swings in between moves. To make even harder do a set of 20

                    1. waiter walk with non dominant hand

                    2. repeat with dominant hand

                    3. bottom up press with one hand as far as you can - return

                    4. other hand

                    5. Goblet Squat with curls at the bottom

                    6. hip flexor stretch, bretzel, windmill stick

                    7. goblet squat

                    8. hip flexor stretch, bretzel, windmill stick

                    9. wrist mobilization moves

                    10. can opener stretch (piriformis, QL’s)

                    11. Tactical Frog or Lion Pose (Don’t worry about the name, focus on the concept)

                    12. Scap Push-ups (horizontal shrugs)

                    13. Downward dog pose, move through it

                 2. Dolphin Pose, move through it