Never Let Go by Dan John, (25) New Associations. New Muscle., Notes

Post date: Nov 4, 2016 12:07:31 PM

Dan John - On Target Publishing

(25) New Associations. New Muscle.

• • Listen to others then adapt these great ideas into something that is doable and keeps you fired up about doing it again in a couple days or so. This is the key to changing one’s associations. Examples:

    1. Front squat using the tabata protocol

    2. For in season baseball: Train one arm one day, the other the next. On the third day do a full body workout.

    3. One arm bench press - By shifting all the balance to one arm, the body has to take up the slack.

    4. Learn to do the Kettlebell Snatch - the heart, lungs and back will take a whack

    5. Try barbell rollouts - it’s harder than the ab wheel and it feels like working out.

  • There are nine basic movements we should do as humans:

• 1. Vertical Push

  2. Vertical Pull

  3. Horizontal Push

  4. Horizontal Pull

  5. Squatting Motion

  6. Posterior chain (deadlifts)

  7. Anterior chain (situps, leg raises)

  8. Total body explosive exercises (these are the ones to do if time is limited)

• • A warm up adding new associations (with 95 pounds on the bar):

    1. Power Snatch X 5

    2. Overhead Squat X 5

    3. Back Squat X 5

    4. Good Morning X 5

    5. Behind the neck push and jerk X 5

    6. Bent Over Row X 5

       • Rest 60 secs repeat for four sets

  • Rings and Ladders Workout (Kettlebell Ladder)

• • 1. 1 Clean and Press - Left Arm

    2. 1 Clean and Press - Right Arm

    3. One Pullup

    4. 2 Clean and Press - Left Arm

    5. 2 Clean and Press - Right Arm

    6. Two Pull Ups

    7. 3 Clean and Press - Left Arm

    8. 3 Clean and Press - Right Arm

    9. Three Pull Ups

       • After a short rest repeat for a total of five sets

• • Do the same workout but perform 1-arm bench press in place of the Clean and Press and Barbell Rollouts in place of the Pull Ups

  • Ab and Rotational Assistance

• • 1. 135 Barbell Rollout X 8

    2. Left Arm Kettlebell Bench Press X 8

    3. Right Arm Kettlebell Bench Press X 8

• • Finisher: Timed Kettlebell Snatches. How long?

• • 1. Roll a pair of dice and use the total as the number of minutes

    2. Perform maximum reps on the weak side then maximum reps on strong side. Then call it a day.

• • Points

• • 1. There are hundreds of lifts and variations. By simply experimenting, we break out of a training rut.

    2. Change equipment choices. For example: switch out barbells for dumbbells, machines for kettlebells and weighted balls for some damn weights

    3. Cover the basic moves most workouts but experiment.

    4. Over the long haul, a little experimentation keeps us mastering new things, keeps joints healthy and maintains enthusiasm for training.

    5. Making it fun is serious stuff.