Never Let Go by Dan John, (22) Nautilus, Crossfit and High/High, Notes

Post date: Oct 30, 2016 12:44:54 PM

Dan John - On Target Publishin

22. Twenty Two. Nautilus, Crossfit and High/High

• • • Think double - both/and. Don’t take sides on an issue. Our fitness approach must match our fitness goals:

      • Keep body weight on the heels when lifting

      • Use complexes in training

      • Nothing less than tens in the squat.

      • In a performance sport, we measure improvement by improving performance.

      • Everything works for about six weeks.

      • “Both excessive and deficient exercise ruins physical strength.” -- Aristotle

    • There are two factors in training: volume and intensity:

      • Low volume / Low Intensity.

        • Light and short. Take the dog for a walk.

      • Low Volume / High Intensity.

        • HIIT

        • Try a six week week experiment here.

      • High Volume / Low Intensity

        • Spend a lot of time here, just don’t live here.

      • High Volume / High Intensity

        • Lift heavy weights for high reps

        • Look to push the athlete into this world.

        • We should all try to do this as often as we can but spend time in each of the quadrants.