Never Let Go by Dan John, (42) Improve Your Fitness Literacy, Notes

Post date: May 7, 2017 1:37:18 PM

Dan John - On Target Publishing

Forty Two. Improve Your Fitness Literacy

• • • We have an astounding amount of information at our fingertips, but the ability to discern what’s right and what’s crap is rarely considered.

    • Reading is great, but acting on it is greater. All the programs, diets and supplements we read about are all very good to excellent. The performance is up to us.

    • Active readers talk with the author while going through the points. If we only read opinions that agree with our opinion on everything, then we are just head nodders. The best way to add active reading skills is to read the opposite of what we tend to think.

    • When reading skim, pick and choose, skip and jump all over to discover gems to steal right away. Steal from other coaches. Come back to articles later and catch what was missed. For articles with big words, skip to the summary points. Think about and apply the information. Use our own experience to resonate with the author.

    • “Play as if your life depends on it.”--Frank Foremich

    • The Transformation Program. By strictly monitoring the the rest period and keeping track of the weight, we can track progress. It is called the transformation program because it leaves the feeling of being transformed after finishing it.

      • Day One: Monday

        • One Power Clean + 8 Presses.

          • 3 sets X 8 reps with one minute rest.

        • Power Curls. 3 sets X 8 reps with one minute rest.

        • Finish with some kind of AB work

      • Day Two: Wednesday

        • Power Clean + Front Squat. One power clean + 8 Front squats

          • 3 sets with one minute rest. Stay tall in the front squats and keep the elbows high.

        • Overhead squats. 3 sets X 8 reps with one minute rest

      • Day Three: Friday

        • Whip Snatches. 3 sets X 8 reps with one minute rest.

          • With a wide snatch grip stand up and hold the bar over head. Continue for 8 reps. For big traps and explosion, this is the king.

        • Clean Grip Snatches. With a clean grip, stand up and dip the bar to the knees. Then explode up, driving the bar in one full movement overhead.

        • Ab work if you wish.

    • Feel good by doing the transformation program plus three stretches:

      • Overhead reaching

      • A biceps and shoulder stretch

      • A hip flexor stretch

    • Rekindle those workouts that add to life and walk away from plain brutal workouts.

    • Learn to discern the material. It helps to read stuff we absolutely disagree with to develop this skill.

    • Learn to interact with the author as we read them. Feel free to skip around.

    • Seinfeld: “This book is filled with ideas, ut you have to provide that extended delivery: timing, inflection, attitude. That’s comedy. I’ve done my part. The performance is up to you.”

    • Read all we want but remember, the performance is up to us.