Never Let Go by Dan John, (27) Lessons from Southwood, Notes

Post date: Nov 7, 2016 11:39:41 AM

Dan John - On Target Publishing

Twenty Seven. Lessons from Southwood

• • • Getting kids to lift can be done easily and inexpensively:

      • Keep the program simple.

      • Learn it once, then do it.

    • The Southwood Junior High School Program:

      • Warmup. Two laps and an obstacle course (various upper body challenges plus balance walking.)

      • 3 Sets

        • 1. 8 reps

        • 2. 6 reps

        • 3. 4 reps

      • Exercises

        • Power Clean

        • Military Press

        • Front Squat

        • Bench Press

          • To save time combine clean and press or clean+press+front squat

      • Think movements over muscles. Emphasize correct movement over adding weight. Load (two options)

        • Use the same weight for the entire workout (weight is limited by what the athlete can do in the military press.)

        • Change weights after each exercise (front squat is still limited by power clean.) Great for up to 20 athletes and ideal for individuals--any more than that and there will be too much plate changing and athlete juggling.

    • Next Program - 5 X 5

      • Exercises

        • Power Clean

        • Military Press

        • Front Squat

        • Bench Press

        • Deadlift (any variation)

      • Add weight every set. Finish the fifth set as a heavy as you can go.

      • Five-three-two (5-3-2) workout

        • Every fifth workout play with the reps and sets

          • Set of 5, add weight

          • Set of 3, add weight

          • Heave double, go as heavy as possible in the double.

    • After 3-4 weeks on the Southwood Program and two months with the Big 5 along with four 5-3-2 workouts mixed in, athletes are ready to move on to other programs. After a few weeks of doing battle with the weights, students become warriors, ready for anything. A level of mastery in the lifts emerges in the eye of any viewer.