dan john isms

Paraphrasing cause I dont have the exact quotes in front of me.

(1)At some point, you've got to stop running your head into a wall to get stronger 

I have to keep coming back to this over and over. Fuck, it is written on the first page on my journal. It is so easy to get enamored with fitness pages and cool exercises that you either cant or won't do. I know I am truly lost when I am spending copious amounts of time weekly negotiating exercises sets and reps. You know what happens when you dont train methodically? Nothing. You gain close to nothing out of your work. 

This also applies to training around injuries. My right shoulder hurts and I can't contracr my abs. What is a better use of my time?

- pressing light weights with my left arm indefinitely

- trying to press baby weights with my bad right arm and nurse the pain

- work on mobility - often - and build up both shoulders while reserving my gas tank for body parts that dont suck

CHOOSE

(2)You cant volume your way to great strength

Short term this is half true. Long term this is VERY true. Ive found that pushing rep goals, rest pause, lifting to failure etc absolutely builds strength and it builds it quickly. It also builds muscle quickly which is very very nice. For me, what this type of training also does is increase the risk of injury and makes me feel TIRED all the time.

Taking a more moderate approach via density as opposed to increasing weight or proximity to failure takes longer to realize changes, but it sticks around longer.

simple, simple, simple training

This format works. Stop trying to improve it. 

Slow warmup

- activate muscles that are going to work for the day.

- slow speed, high control.

- 1-5 movements in a circuit for 10-20 reps and 1-3 sets.

- full body emphasis. 

Fast warmup

- low key, this is where some important volume can happen. I used to do this on accident by oly lifting first.

- can also use circuit training (5 circuits of 3-5 movements of low reps).

- oly movements, rotational movements (core, mace, sand, kettlebells).

- full body emphasis.

Main work

- 2 movements - 1 lower and 1 upper - performed as a super set.

- even if a clean is required to get the weight up, these movements are grinds.

- use ladders to wave volume. 

- progress is made by adding range, control, rungs to the ladder, and (LAST) weight. 

- Adding weight should take weeks or months. This is step loading.

- can use full body or Split emphasis (press + squat, pull + hinge is my fav).

Auxiliary work

- 1-2 sets of 1-2 movements.

- single joint or safe compound movements.

- work to failure to close to it.

- emphasis tracks main work split.

Stick with the same rubric for at least 6 weeks. If still making progress, dont change anything. A lot of gaps in frequency (i.e. repeating movements every 5 days) is made up for by both warmups. Body parts are being hit often!

Mobility days

- done after main work days.

- emphasize weak points - for me this is spinal movement. 

- smaller body parts also have a home here. 2-3 Tib and calf sets to failure.

Example

Press+squat

Mobility 

Pull+hinge

Mobility 

Repeat

chutes and ladders

I keep coming back to the same concepts cause they WORK for me.

Main work - ladders

Sets of 1,2,3,5 in waving volume 

Get in a ton of high quality volume quickly

Auxiliary work - chutes 

High rep balls out

Split

Anterior 

Posterior