Intervention by Dan John, (25) Simple Strength: A few months on the park bench, Notes

Post date: Jan 24, 2016 3:37:07 AM

Dan John - On Target Publishing

Simple Strength: A few months on the park bench:

• • 1. Rule 1: Never miss a rep

    2. Beginner: 3 sets of 3, add weight each time

       1. if patterning is needed: follow the rule of 15-25 (½ body moves)

    3. Advanced: follow the rule of 10

• • • 1. warmup:

         1. 5-25 Goblet squats

         2. 75 swings (sets of 10-25 grease the hinge movement)

         3. 1-5 getups, ½ get ups or rolling around is also fine

      2. workout - repeat for four cycles

• • • • 1. week 1

• 1. week 2

• 1. Lifts (rotate exercises every two weeks) Some advanced trainers still need to do corrective work and observe the issue that some movements are lagging and need more focus.

     1. push: bench press

        1. flat

        2. incline

        3. military

     2. pull: batwings (10 second hold)

     3. hinge: pick a deadlift variation or heavy swings (75-100 swings)

• • • 1. variations:

         1. thick bar

         2. snatch grip

         3. clean grip

         4. orthodox

         5. Jefferson

         6. hack squats

• 1. 4. squat:

• • • 1. front

      2. back

      3. overhead

      4. zercher

      5. safety

• 1. 5. loaded carry:

• • • 1. vary distance and weight every time

• 2. Workout Details: the secret is to get the workout to feel easier and easier...like your second or third warmup set

• • 1. follow the program and the weights will fly. Avoid the temptation to go heavier too soon. Save the big effort for never.

       1. gently raise your efforts. Nudge the weight up if it feels light and easy

       2. respect the day and how you are feeling -- long term approach

       3. you don’t need to go up every two weeks, every workout or really...ever. Just keep coming in and trust the process.

    2. 2 X 5

• • • 1. day 1 or 2 can be lighter or heavier depending on mood or feel. The important thing is to show up and get the movements in.

         1. if one day is too heavy and compromises the next, Ok. So be it. Lighten the load so speed is not compromised

      2. day 6 will feel easy, as it should

• • 3. 5 - 3 - 2

• • • 1. do 5 with 2 X 5 weight

      2. add weight for 3

      3. then do a solid double. Make the double.

• • 4. 6 singles

• • • 1. week 2 day 7

         1. add weight each set - no misses

         2. last set is not a max effort

         3. load added - anywhere from 5-50 lbs

            1. if bar feels heavy, only add 5

            2. if light and easy, add more

• • 5. 1 X 10 - tonic - use the movement to unwind from the day before

• • • 1. day after singles

      2. very light load - enjoy the 10 reps

• • 6. week 3

• • • 1. option 1 - keep the same program 3 more times

      2. option 2 - make small changes to the movements

         1. benchpress to incline bench press

         2. thick bar deadlift to snatch grip deadlift

         3. front squat to back squat

      3. option 3

• • • • 1. day 1 - push press or push jerk (5 X 2 adding weight each set)

           1. litvinov - after hinge or squat move, sprint or sled

        2. day 2 - left arm only -reps, sets, load, time..it depends. One side frees up mind so you can play a bit

• • • • • 1. waiter walk

          2. suitcase carry

          3. single side squat (racked)

          4. suitcase hinge deadlift

          5. one arm row with TRX

          6. one arm bench press

          7. one arm military press

• • • • 3. Day 3 -

• • • • • 1. Push press or push Jerk

          2. Litvinovs

• • • • 4. Day 4 - right arm only, repeat day 2

• • • • • 1. waiter walk

          2. suitcase carry

          3. single side squat (racked)

          4. suitcase hinge deadlift

          5. one arm row with TRX

          6. one arm bench press

          7. one arm military press

• • • 4. week 4

• • • • 1. mix up variations of base moves

        2. follow reps and sets from weeks 1 and 2

        3. repeat 4 times = 12 week program

        4. can stay on the park bench up to 10 mo. out of the year

• • 7. Going all out - a few weeks on the bus bench

• • • 1. 2 mos./ year - light it up

         1. mass made simple if you are skinny

         2. big 21 (Never Let go) to get stronger

         3. rotate between two months of simple strength + one month of a bus bench program at most