Intervention by Dan John, (20) Training with the triads and the olympic lifts, Notes

Post date: Jan 18, 2016 5:44:31 PM

Dan John - On Target Publishing

Training with the triads and the olympic lifts

• • 1. Advanced:

       1. Have you mastered the patterns, grinds and symmetry of the movements?

          1. Plus, are you trying to accelerate goals by adding some ‘pop’ to your workouts?

             1. The active aging athlete only needs to work patterns and grinds

       2. Why do them?

• • • • 1. These movements are seamless integrations of multiple human movements.

           1. These movements are challenging in their demand for mastery across the spectrum, as well as in grace and coordination of strength, mobility and all out effort.

              1. They are fun, efficient for fat burning and challenge us under ballistics

• • 2. The Triads - Push press, swings and Litvinovs

• • • 1. must own the patterns of push, pull and hinge competently with no asymmetries.

         1. Jerk with the ears.

            1. “Cannot think through a ballistic movement.” - Brian Oldfield.

               1. When Jerking weights, listen for the feet--gets the monkey brain out of the way and lets the body move in a smooth efficient manner.

                  1. Thinking can be hazardous to your success.

         2. Press with the eyes.

• • • • • 1. Push Press.

             1. Stand tall with weight racked

                1. dip legs in a controlled bend, then vigorously drive the bar using the whole body.

• • • 2. Swings - need to have the pull, hinge and squat down with no symmetry issues before adding dynamic movement on top

      3. Litvinov Workout -

• • • • 1. The best lifts:

           1. front squat

           2. overhead squat

           3. snatch

           4. swings (30 rep range)

        2. program

• • • • • 1. pick a lift you know. Hit 8 good reps, sprint away for 5 seconds, rest and repeat two more times.

             1. next time try another lift and maybe go a bit longer on the sprint

             2. do this easy progression about two times per week -- if this serves as your whole leg workout, you’ve chosen wisely. If prepping for a competition, see if this workout has carry over to the field of plays

             3. don’t measure rest periods, let yourself fully recover. As weight goes up and sprint gets to 10-20 seconds long, zero in on 3 to 5 minutes of recovery.

          2. examples

• • • • • • 1. litvisprinst -

               1. swings followed by 30 yard hill sprint - helps when learning a new move--hard to overthink a move when gasping for air.

               2. Forget perfection, focus on completion.

            2. litvisleds -

• • • • • • • 1. moves: front squat, overhead squat, swings

              2. sled: more important to be flying away like an athlete, not wallowing around like a pig in slop. 5 second sprints - don’t worry about distance.

• • 3. The Olympic lifts - If, big if, you have pattern, grind, symmetry, ballistics and can demonstrate a quality push press/jerk, swing and litvinov then you are welcome to the racks of olympic lifting.

• • • 1. If push, pull, hinge and squat are all dialed in, the squat, snatch and its relatives are appropriate.

      2. If loaded carries are solid and the squat clean and jerk added the rest of the family to the training load.

      3. Olympic lifting needs to be learned deliberately. Well worth the time and effort to learn...if you need them.

         1. walk it

         2. talk it

         3. chalk it

More information at www.danjohn.net/pdfs/bp.pdf, Dave Draper