Never Let Go by Dan John, (34) One Hard Thing, Notes

Post date: Dec 20, 2016 12:13:36 AM

Dan John - On Target Publishing

Thirty Four. One Hard Thing

• • • Simple. Hard. Work. Approach

      • Synergy. Sometimes one and one make three. We get more bang for the buck by focusing on the hard or difficult things.

      • Honest, hard work trumps volume every time for long term success.

      • It’s always simple. Life, love, money, success. “Simple. Not easy.”

    • The answers come from running ourselves through the options.

    • By taking a planned week off each month, there’s no end to the season. We strive to build up over the years. Spend that week doing light drills or focusing on something we’ve been ignoring.

    • Strongman Training: One lift a day.

      • Day One: Farmer walks to death. If there is no strongman equipment, use the heaviest dumbbells in the gym.

      • Day Two: Clean and press. Start with clean pyramid. Then lighten the load and go fast in a number of variations. Get as much volume in 45 minutes as possible.

      • Day Three: Light Overhead Squat. As weight gets hard to manage, switch to front squats. Too heavy? Switch to back squats. Finish with some ¼ Squats or a heavy squat support (bang out 15-20 sets with the weight of the bar going up each set.)

      • Day Four: Do Day Three Squat Workout but with deadlift variations instead.

        • Frog Stance Snatch Grip Deadlift

        • Snatch Grip Deadlift

        • Clean Grip Deadlift on a plate

        • Sumo Deadlift

        • Normal Deadlift

        • Lockouts on a Rack

      • Day Five: Rest

      • Day Six: Synergy Workout. Take a short tour through what we have available to train. Have a friend bring his toys. Line everything up. Set the stopwatch. Go! Example:

        • Hook up to a sled.

        • Perform as many kettlebell snatches as possible.

        • Put kettlebell down and sprint.

        • Unlock the sled and do as many pull-ups as possible.

        • Grab the Farmer’s bar and walk back to the start.

        • Pick up a stone and run to the bar loaded @225. Do 10 deadlifts. Switch it up and perform the medley again (3X’s max.)

      • One exercise a day can work with kettlebells, gymnastics, highland games, even machine training

    • One Exercise a Day, One Hand a Day

      • Day 1 - As many sets as possible

        • Left Hand Swings X 5

        • Snatch X 3

        • Press X 2

      • Day 2 - Eight sets of 3

        • Front Squats

      • Day 3 - Same as Day 1 for right hand

      • Day 4 - Rest Day

      • Day 5 - Deadlift plus easy walking

      • Day 6 - Travel Day

      • Day 7 - Pull-ups to death

    • We are able to lift 60-70% of two hand max with one hand. We can do two right arm days, two left hand days, a fullbody day and squat movement day.

      • Week One

        • Day One - Right arm clean and press

        • Day Two- Front Squat

        • Day Three- Left arm clean and press

        • Day Four - Rest

        • Day Five - Right arm swing and snatch

        • Day Six - Deadlift

        • Day Seven - Left arm swing and snatch

      • Week Two

        • Day One - Rest

        • Day Two- Front Squat

        • Day Three- Rest

        • Day Four - Right arm day

        • Day Five - Deadlift

        • Day Six - Left arm day

        • Day Seven - Rest

      • Repeat for four weeks. Test somehow to see if it’s working.

• • The answers to the secrets are not that hard to find. They are literally at our fingertips but we need to add that one little bit extra: our experiences, resources and our sense of adventure. Simple but not easy. Take it to the next level.