Never Let Go by Dan John, (16) PVC and presupposition, Notes

Post date: Oct 12, 2016 12:47:31 PM

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Sixteen. PVC and presupposition.

• • • There’s a lot of teaching that needs to go on before we can train.

      • How do we approach learning a new lift exercise or sport?

      • How do we gauge the intensity of our training?

      • In terms of nutrition are we thinking diet, supplement, food or do we simply consume what is set in front of us?

    • Typical workout to gain mastery

      • Warmup

        • 10 PVC Pipe Over head Squats

        • ½ Kneeling Hip Flexor Stretch

        • Push Up 3 X 8

        • Pull Up 3 X 8

        • Med ball Throw 1X25

      • Workout

        • Front squat with chains

        • Bench Press with chains

        • Pull Ups

        • Box Jumps

        • Deadlift

      • How

        • Conga line style: Start at front squat then rotate to bench press, etc.

        • Reps are 9,8,7,6,5,4,3,2,1

        • Once one finishes, the other person goes

        • Have several options: an easy medium and hard line. Athletes change lines to increase or decrease load.

        • Finish with an Iso Ab Hold on the floor.

      • Points

        • Many skills are needed to complete this workout.

        • On a volume day no snatches, cleans or overhead presses. The teaching progression for these lifts takes coordination foresight and patience.

        • To accelerate learning, do the warm up every damn day for a few weeks.

        • “Tell the athletes to look around. If everybody is doing one thing and you are doing something else, maybe you got it wrong. Fix it.”

        • The snatch and clean and jerk are essential for athletic success.

        • The athlete needs protein and fiber at every meal and to supplement with fish oil capsules. Food and supplements complement. One cannot survive on beer and creatine alone.

    • Lessons about presuppositions

      • We may have it wrong the first time, even the tenth time. Stop. Relearn.

      • If we have nothing to learn from watching a world class athlete perform a move, refer back to lesson one or simply recognize that we are not at that level yet.

    • To check for levels of advancement.

      • The power of PVC - 15 overhead squats. Sprint a lap. Repeat five times. Finish with 15 deep overhead squats. Do it in under 10 minutes, maybe 9.

      • Varsity football standards

        • Bench press: 200 lbs.

        • Deadlift: 400 lbs.

        • Front Squat: 200 lbs

        • Clean: 400 lbs.

      • Have you trained for over a year? If no, not advanced.

      • Can you bench press bodyweight? If no, not advanced.

      • An advanced lifter has:

        • Competed in one of the strength sports: bodybuilding, olympic lifting, powerlifting or strongman.

        • Doesn’t get their information from magazines at the airport.

        • Can complete a typical Dan John high school workout without any problems.

        • Has pressed body weight and can deadlift double bodyweight.

    • Presuppositions about learning new stuff

      • Make sure you are not repeating wrong.

      • Make sure you are not doing right at too low a level. Get out there and compare.

      • Don’t skip the beginning steps. Beginners by definition should start at the beginning. Always keep the beginner’s mind. Allow those who don’t know to watch technique and allow comment. Do things the right way.

    • Using these lists:

      • How do we approach learning a new skill, lift, exercise or sport?

      • How do you gauge the intensity of all your training.

    • Nutritional Suppositions

      • 1. Get the basics squared away first.

      • 2. If you are going to eat, eat.

      • 3. The basics:

        • Protein at every meal

        • Fiber at every meal

        • Take fish oil

        • Drink a lot of water

        • Eat at least three meals. Athletes: don’t skip breakfast.

    • Which rules do you break daily?

    • Beginner stuff: simple but not easy.