Never Let Go by Dan John, (18) The Gable Method, Notes

Post date: Oct 21, 2016 12:57:03 PM

Dan John - On Target Publishin

Eighteen. The Gable Method

• • • Use the the warm up. The warmup is the workout: “If it’s important do it every day. If it’s not important, don’t do it all.” -- Dan Gable

    • What are the three keys to winning at our sport at our level?

      • Do our athletes know this?

      • Do we practice those every damn day?

    • Level One:

      • Decide what you are bad at: a weak body part, a weak lift or something we are trying to learn. Do it everyday until you get good.

        • 3 sets of 8 or whatever

        • Don’t force it. Bang away at it day after day.

      • Other things to do every day:

        • Tell those people in your life you love them every day.

        • Spend less than you earn every day.

        • Eat fiber, protein, water, fish oil, sleep nine hours and exercise every day.

      • Percy Cerutty:

        • For conditioning - Run up hills

        • Lift weights- Five Lifts

          • Deadlift

          • A form of pressing

          • An explosive full body move

          • A form of pulling

          • An abdominal exercise

        • Eat odd foods like oatmeal and veggies.

    • Level Two

      • Keep the specialized programming but always stay in touch with the big five general movements each session.

      • Each session is a full body workout with a focus on a part.

      • Keep pounding away at the foundation.

      • Don’t go crazy on variations.

      • Getting stronger and stronger at the basics can’t help but make a difference in our other long term goals.

    • Level Three. The warmup is the workout.

      • 2-6 week cycles of only two lifts

      • Examples:

        • Bench Press and Front Squat

        • Bench Press and Deadlift

        • Military Press and Snatch Grip Deadlift

      • One fast day - The bar goes down slow and up fast with reasonable weight.

      • Second day is a max day of sorts - Doubles, threes, fives.

      • Third day is medium

      • Warmup:

        • Overhead squats, 3 sets with light bar or PVC

        • 40 Meter Rock Carry

        • One handed overhead carry (40m)

        • Waiter Carry (40m)

        • One handed side carry (40m)

        • Farmer Walk with heavy load (40m)

        • Sled Drag with Farmer Walk

        • Sled Drag with Rock Carry

        • Pull Ups 3 X 8

        • Push Up Variation or Dips 3 sets

        • Med Ball Throw frm Sit Up Position 25 reps

        • Double Kettle-bell Swings for One Minute

        • Weighted Rotating Sit up

    • Review:

      • Try working a weak lift, exercise or body part as part of every workout as part of the warm up.

      • With a body part workout add a few sets of whole body lifts you won’t be targeting that day.

    • Put together a series of walks, drags, carries, lifts and moves that challenge in a variety of ways but are still doable. Toss in a workout as a bit of dessert at the end of training.