Intervention by Dan John, (24) Programming with patterns and grinds, Notes

Post date: Jan 20, 2016 9:19:36 PM

Dan John - On Target Publishing

Programming with patterns and grinds

• • 1. Four steps. In terms of impact, patterns and grinds have the ability to be a game changer.

       1. Fundamentals

          1. loaded carry

          2. squat

          3. hinge

          4. pull

          5. push

    2. Four Combos that provide metabolic conditioning and mix patterning and grinds appropriately. Thoughts on the combos: Don’t combine exercises that pre-exhaust the system (example: planks before car pushes), the four combos can be a program in and of themselves:

• • • 1. combo one - Loaded Carry (patter) plus Squat (grind)- 8 circuits is the goal - often not met

         1. 8 double kettle-bell front squats

         2. farmer walk 20 meters

      2. combo two - squat (pattern) with hinge (grind) - simple yet effective, revitalize entire low body and teach ownership of both patterns. Greatness resides in those who have the courage to master the patterns, then add complexity.

• • • • 1. goblet squat

        2. goat bag swing

• • 1. Combo 3 - (pattern) hinge with (grind) pull - protects the low back.

       1. Wall based Romanian Deadlift - Be sure to feel the hamstrings stretch the entire time and focus on a quality pause at the top (squeeze!)

       2. Barbell Row - pause when it touches your chest, Kettlebell or Dumbbell - hold the position when it reaches the armpit

    2. Combo 4 - (pattern) pull with (grind) push - protect the shoulder by balancing pull with push

• • • 1. batwings

      2. bench press or pushups.

• 1. Thoughts on the combos:

     1. Don't combine exercises that pre exhaust the system. Example: Don't do planks before car pushes. Getting tired is not always the answer.

     2. Symmetry Combo (Do not do to exhaustion or in combination with other movements):

        1. Suitcase Walk

        2. Waiter Walk

        3. Single Side Squat

        4. Suitcase Hinge Deadlift

        5. One Arm TRX Row

        6. One Arm Bench Press

        7. One arm Military Press

  2. How little can you do to achieve your goals? Tonic workout: the miracle of pushups and swings - mixing ballistics with patterning, grinding and symmetry movements is advanced except for:

• • • 1. one combination for fat loss clients (an exhaustingly basic workout) (2 rounds)

         1. 1. 1. 10 swings, 5 pushups

               2. 10 swings, 4 pushups

               3. 10 swings, 3 pushups

               4. 10 swings, 2 pushups

               5. 10 swings, 1 pushups

• • 1. When you try to train ballistics with other movements, we can get ahead of ourselves quickly, especially if we have symmetry issues

    2. ballistics are a bad idea if you lack symmetry