Intervention by Dan John, (21) Secrets of the toolkit, Notes

Post date: Jan 19, 2016 12:21:10 PM

Dan John - On Target Publishing

Secrets of the toolkit

• • 1. Get stronger in the fundamental human movements

       1. there is no punishment in doing patterns--learning and coming back to patterns is never wrong --

          1. pattern work is not sinful, punishment, regressive or embarrassing.

             1. These moves might be the answer to your questions and issues.

                1. pattern work can be fat burning, corrective and make you stronger.

             2. it’s okay to get gassed from patterns and grind movements

• • • • • • 1. train people to be and feel better, not to feel worked out

• • 1. 1. 1. 3. if the sport, or ego, demands some workouts that include vomiting, you can get there with patterns and grinds. Patterns and grinds are where you want to light things up, not the olympic lifts

• • • • • • 1. front squats followed by a one mile truck push will get you all you need.

• • 1. 2. Symmetry movements are undervalued for their metabolic hit.

• • • • 1. The body is one piece, one marvelous piece.

           1. Symmetry training reminds us that we may have two limbs but one heart and one brain, ideally.

        2. symmetry work, like basic correctives, will wear you out as much as a tough workout.

• • 1. 3. Almost universally, getting stronger is going to help you with your goals.

• • • • 1. Enough is enough when it comes to strength, but most people don’t even get close to the low hanging fruit of strength training

           1. bench press bodyweight for 15 repetitions.

        2. Getting stronger is the one stop shop for turning yourself into a fat loss machine.

• • • • • 1. Get in the weightroom and strive to add plates or slide to a heavier dumbbell.

             1. Simplest thing you can teach.

• • 2. By deliberately being imbalanced for a while in training, you balance the real imbalances.

• • • 1. Being a bit imbalanced for a few weeks will bring the glaring weaknesses up to a certain standard.

         1. For a few weeks a diet of goblet squats, farmer walks, and rolling on the ground -- at the expense of the normal way of doing things.

            1. The imbalance in one direction will balance things out. It also happens very quickly.

               1. The lack of an authentic squat pattern and ignoring the rhomboids will catch up in sports and in aging

• • 3. If you need explosive movements--throwers, jumpers, and collision athletes. Grandma no.--first master patterns, grinds and symmetry.

• • • 1. Take the time to really search for and deal with gaps, asymmetries and poor movement patterns.

         1. Then look at the triads.

            1. Always recheck patterns, grinds and symmetry.

               1. Injuries come hard and fast in the quick lifts.

            2. Spend time mastering the push press, the swing and Litvinov family.

• • • • • • 1. For most, these will be enough to break through any physical barriers or limitations.

• • • 2. Olympic Lifts.

• • • • 1. Must have months to master the moves before having to compete in main sport.

           1. If you have the years to walk up the path to explosive movements in the weight room, get going.

• • 4. The goal is to keep the goal the goal!

• • • 1. Focus on it, don’t get caught up in a bunch of other details.

         1. The best thing a teacher, coach or friend can do is keep reminding us about our goal.

            1. The 80/10/10 rule is a valuable tool.

               1. Spend the bulk of your time on what your goal is all about -- throwing, cooking and eating

               2. time is key here -

                  1. 80% of time is spent on the goal

                  2. 10% of time is spent on strength

                  3. 10% of time is spent on correctives

      2. As you go on this path, make sure it expands you out--think about the spiral

• • • • 1. be wary of getting your goal and discovering it wasn’t worth it.

           1. proper goal setting should include expanding your life in every quadrant.

              1. ‘Fit’ comes from the Norse word ‘knit.’

                 1. Your life is your tapestry and you should have great pictures, rich colors and a tight weave.

                    1. “Your life is your message.”

• • • 3. Remember the toolkit.

• • • • 1. Put the following into memory: most people will be in quadrant III, so just because you can do everything, doesn’t mean you should.

           1. As a coach, learn to push people into quadrant III.

           2. May spend entire career convincing people that they are not elite special forces or NFL players.