Intervention by Dan John, (23) Implementing the Intervention Program, Notes

Post date: Jan 20, 2016 8:21:42 PM

Dan John - On Target Publishing

Implementing the Intervention Program

• • 1. Understanding repetition before programming.

       1. Quality movement is both safer short and long term for the individual.

          1. 3 keys to understanding weightlifting:

             1. fundamental human movements

                1. train fundamental human movements, stressing posture, patterns and grace.

                   1. Realize that training sessions are about more than just breathing hard, sweating and vomiting.

             2. reps and sets

             3. load

    2. Correct order to approach weightlifting.

• • • 1. establish correct postures and patterns

         1. teach basic patterns with Kettlebell:

            1. Swing

            2. goblet squat

            3. turkish get up

               1. keep the joints stacked

               2. grip the floor with foot

               3. push the floor away,

         2. get the basic patterns in a program with the least amount of teaching, learning and failure you can maintain.

• • • • • 1. “Less is more.”

• • • 2. work around reasonable numbers of movements in a training session - economy of time

• • • • 1. 3 simple keys to training sessions

           1. need to be repeatable

           2. should put you on the path of progress towards your goals

           3. should focus on quality

        2. keeping an eye on the correct number of reps in any given workout is the easiest way to insure that quality movements are balanced with an appropriate load

• • • • • 1. whole body movements and the rule of 10.

             1. rule of 10: the total number of quality reps is 10 or fewer (experienced lifter.) Less is more here:

                1. the Turkish Get Up

                2. Snatch

                3. Clean and Jerk

                4. Squat variation with a barbell

                5. even movements from the family tree of pushes and pulls works well in this rep range

                6. with kettlebells - if able to do the following with a ½ bodyweight kettlebell or more, you don’t need intervention

                   1. heavy single overhead press

                   2. loaded pull ups (kettlebell dangling from the waist)

                   3. loaded pistols

                   4. heavy get ups

             2. do not use all five human movements heavy and hard with the rule of 10 in any given workout.

• • • • • • • 1. These movements, done under large load, will quickly exhaust your reserves.

                 1. Keep the reps down on the big movements.

                 2. three sets of three

                 3. five sets of two

                 4. two sets of five

                 5. five, three, two

                 6. 6 to 10 singles

• • • • • 1. 3. suggestion for rule of 10 and basic human movements

• • • • • • • 1. push:

                 1. bench press,

                 2. incline press

                 3. military press with a barbell

              2. pull:

• • • • • • • • 1. rows with a barbell

• • • • • • • 3. hinge:

• • • • • • • • 1. deadlift

                2. deadlift variations

                3. cleans

                4. snatches with a barbell

• • • • • • • 4. squats:

• • • • • • • • 1. front squats

                2. back squats with a barbell

• • • • • • • 5. loaded carries:

• • • • • • • • 1. farmer walks

                2. prowlers

                3. car pushes -- heavy loads and short durations

• • • • • 2. The bodybuilding movements (½ body moves)

• • • • • • 1. 15-25 total reps for the movement.

               1. 15-25 is perfect for grinding movements.

               2. 5X5 with appropriate load builds both power and strength

            2. Example: the goblet squat seems perfect around a 15-25 rep workout. Try:

• • • • • • • 1. Round 1: 10 swings, 5 goblet squats, inchworm to push up, 5 push ups, inchworm back

              2. Round 2: 10 swings, 4 goblet squats, inchworm to push up, 4 push ups, inchworm back

              3. Round 3: 10 swings, 3 goblet squats, inchworm to push up, 3 push ups, inchworm back

              4. Round 4: 10 swings, 2 goblet squats, inchworm to push up, 2 push ups, inchworm back

              5. Round 5: 10 swings, 1 goblet squats, inchworm to push up, 1 push up, inchworm back

                 1. Subtotal: 50 swings, 15 Goblet Squats

              6. Or 3 Rounds: 10 swings, 5 pushups, 8, 5,2 on goblet squats

• • • • • • 3. Exercises

• • • • • • • 1. push -

                 1. bench

                 2. incline

                 3. decline

                 4. military

                 5. barbell variations

              2. pull -

• • • • • • • • 1. dozens of ways, barbell works nice

• • • • • • • 3. hinge -

• • • • • • • • 1. deadlift variations

• • • • • • • 4. squats -

• • • • • • • • 1. front

                2. goblet

• • • • • • • 5. loaded carries -

• • • • • • • • 1. bag carries build human inner tube

• • • • • 3. Patterns and the explosive kettlebell lifts

• • • • • • 1. (75 to 250 reps) - total number of movements can be quite high but insist on quality of movement--

               1. the basic teaching of sports-- don’t let quantity affect quality:

                  1. devote most of the time to punch the clock workouts --

                  2. you want to be able to do it day in, day out, year in year out.

            2. be sure to have movements locked down before exploring higher reps:

• • • • • • • 1. push -

                 1. push up plank for 120 seconds

              2. pull -

• • • • • • • • 1. batwings, longer holds after appropriate break in period

• • • • • • • 3. hinge -

• • • • • • • • 1. swing is the top of pyramid

• • • • • • • 4. squats - goblet -

• • • • • • • • 1. up to 50 (leave next day open)

• • • • • • • 5. carry -

• • • • • • • • 1. a total of 120 seconds would be a long day

• 1. finally, discuss load

     1. Load should be light but not overly (women). Shoot for the standards but some days should be about the movements

        1. load is just right if you got all the sets and reps planned

        2. load is too heavy if unable to complete plan

        3. load is too light if it was a breeze

     2. On the rule of 10 -

• • • 1. picking a heavy load and going heavy on the basics is very possible but build in some easy days and cycle the load.

      2. Be sure some of the movements are relatively light and easy (simple strength, ch. 25, pg.223)

• 1. 3. The key to the 15-25 reps is to find the right load -

• • • 1. if unable to complete 15 reps (3X5, 5X3) - Load is too heavy

• 1. 4. if 25 reps is a breeze (5X5) - load is too light