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EasyStrength

DanielJohn

ThinkLikeaFreak

Knowingwhattomeasuresimplifieslife.(StrengthCoach:Load?)Conven7onalwisdomisusuallywrong.(“ArmDay”“Cardio”)Fearoftheobvious(Togetstronger,liBweights)

TheBarbellModel

“SafeandSoundANDWildlyInsane…nothinginthemiddle.”FundamentalHumanMovementsandBreakfallingSports:PrinciplesandOutliers

Istherean“easy”waytogetstrong?

•  LiBHeavy.•  DotheFundamentalHumanMovements•  Keepyourrepsandsetslow.•  StopyoursetsandyourworkoutbeforeyougetfaTgued.

•  Don’tevenstruggle.•  Basically,nevermissarep;keepplentyinthetankandkeepcomingback.

EasyStrengthProsDeepRootsinLiBingHistoryPosiTve(andShocked)FeedbackfromUsersExcellentfornon-PEDUsingAthletesGreatforQIIIAthletes,FatLossClientsandEverybodyElse(s)(Stople]ngfootballwagthetailoftheStrengthCoach’sjob)TimeFriendlyforBusyPeople

ConsArnolddidn’tdothis.Sincetheadventofanabolics,youdon’tseethiskindofthinginpopularfitnesswriTng.QIIathletessTllneedarmorbuildingandlotsofotherqualiTesfromtheweightroom.Sinceitdoesn’ttakeverylong,athletesdiscountit.Thebigone:Itistoughforthemodernathleteto“thinkontheirown”andlogicallypickloadsthat“feelright”today.

HowdoweknowITworks?Itdoes!SouthPark’sUnderpantsGnomes

•  ”

TheTwoTestsIUseto“Prove”Things

FarmersWalkforDistance(100yards)(UseaTrapBar)•  Under135:135pounds•  135-185:185pounds•  185-205:205pounds•  Over205:225pounds•  MaleorFemaleStandingLongJump

•  TheSLJandFarmersWalkassesstheprogram.

•  SLJup…universallygood.•  FarmerWalkup…

universallygood.•  OthervariaTons(down!)

needdiscussion.It’snot“bad,”topackon30poundsofmuscleandnotimproveyourSLJ,forexample.

Epistemology

•  TheStudyofKnowledge

•  We“know”thatliBingweightsmakesusstronger.

•  How?•  Don’tknow!Authority,Deduc/veLogicandPhenomenology

Authority,DeducTveLogicandPhenomenology

WhatdotheBESTcoachesdo?WhatdotheBESTathletesdo?(Ask!TomFaheyandDaveDavis’smethod)WhatworksforyouinyoursituaTon?Thislastoneisbig…nothingworsethangoingtoaplacewitha10milliondollarbudgetandyouhavea$100budget!

ScienceisTheFourthMethodDeLorme(Watkins)andJanda

Tragically,itwasPoliothatconnectsthemall•  SetsandReps•  “TheDeLormeProtocol”•  ThreesetsofTen(Eight)•  RM•  1x10@50%10RM•  1x10(5)@70(75)%10RM•  1x10@100%10RM"RestoraTonofmusclepowerbyheavy-resistanceexercises”(1945)JournalofBoneandJointSurgery.

Tonic/PhasicsofJanda

ThePhysiologyofStrengthTheodorHe]nger,MD:

•  •Thecalvescanincreaseinstrength6%aweek;theglutes4%;thetriceps3%;andthebiceps2%.

•  •Menarestrongerthanwomen.Intests,somepartsofwomenare55%asstrongasmen(forearmextensors),butinthehipareaitrisesto80%.

•  •StrengthpeaksinthelatetwenTesandmaintainsforalongTme,andthengraduallydeclines,especiallyinuntrainedpopulaTons.

•  •It'seasiertotraininthesummer,andVitaminDmighthelpthat,too

•  •InjecTngTestosteroneseemedtomakeeverybodytrainbeserforalongTme.

Allthisscience!So,letaStrengthCoachsumthis:Increaseyourstrength.AbsoluteStrengthistheglassand“everything”elseistheliquid..Getthebiggestglassyoucan’tgetandyoucanfillitwithmore“stuff.”

KeyPrinciplesofStrengthTraining…forStrengthCoaches

1.StrengthTrainingforLeanBodyMassandJointMobilityWorktrumpseverythingelse.

2.MasteryofFundamentalHumanMovementsisFundamental.

JandaandtheFundamentalMovements

•  Push:DeltoidsandTriceps•  Pull:Rhomboids•  Hinge:Glutes•  Squat:Glutes•  LoadedCarries:Glutes•  SixthMovement:Abs,Obliques,Glutes…alltheExtensors

Now,Icanexpandonthis…

TheWorld’sFastest“Personalized”Program…

•  Whatevertheyarenotdoing…Do!•  Rocky:Idunno,she'sgotgaps,Igotgaps,togetherwefillgaps.

•  Push•  Pull•  Hinge•  Squat•  LoadedCarry•  SixthMovement:Groundwork,BrachiaTng

GobletSquatandFarmersWalk

“Thesedon’thurt!”“Whatmuscledoesthisbuild?”Allofthem…

Istherean“easy”waytogetstrong?

•  LiBHeavy.•  DotheFundamentalHumanMovements•  Keepyourrepsandsetslow.•  StopyoursetsandyourworkoutbeforeyougetfaTgued.

•  Don’tevenstruggle.•  Basically,nevermissarep;keepplentyinthetankandkeepcomingback.

TheThreadsofEasyStrengthGeorgeHackenschmidtandPercyCeruEyLesersfirst,thenmeeTngafewTmes.Cerusy’sadvicetoRUNNERS:RunHillsLiBWeightsAMarathonershouldBPbodyweightandDLDoubleBDWT!!!

Percy’sTemplate1.DeadliJ.2.Press..CeruEylikedthebenchpress.3.Anexplosivefullbodymove.Helikedtheheavydumbbellswing.4.Pull.CeruEylikedpull-upsandcheatcurls.Cheatcurlsarelikeapowercleanwithacurlgrip(powercurls)orthatbouncingheavybarcurlyouseeeverymanytraineesdo.5.AbExercise.IfdeadliJsmakeyougooneway,theabexerciseshouldstrengthenyouintheother.AJergoingheavyontheseliJswithtwotofivesetsoftwotofive(saveforswingsandabswheretherepsgofairlyhigh),youhangfromapull-upbarandstretchforafewminutes.

Pavel’sAdvicetoMein2003

“Forthenext40workouts,pickfiveliJs.Dothemeveryworkout.Nevermissarep,infact,neverevengetclosetostruggling.Goaslightasyouneedtogoanddon’tgoover10repsinaworkoutforanyofthemovements.It’sgoingtoseemeasy.Whentheweightsfeellight,addmoreweight.”

TotalTimeAllosedforAthletes

DiscusThrowers:Throw!Swimmers:Swim!Yougetthepoint…(JoshHillisonFatLoss:80%ofTIMEonFoodPrep/Shopping!)

TheQuadrants

UnderstandthattheIMPACToftheStrengthCoachhastobeclear.

“LookslikeTarzan,PlayslikeJane”

TheROLEoftheStrengthCoach:FuzzyorClear?

Makepeoplestronger?“Lookwithfavoruponaboldbeginning.” Virgil

•  GrayCookandMikeBoyle:“increasethenumberofqualityworkouts/performances.”

WeHaveBeenCrushingSandC

HammerandStone/BowandArrow

HammerandBowWork

HammerBasicskipping,bounding,andsprinTng.HillSprintsandStadiumStepsRackDeadliBsTheOlympicLiBsMedicineBallWork(seriousstuff,notwhatyouusuallysee)

BowMasteryoftheGluteBridgeorPelvicTilt…whateveryoucallit.LoadingtheHipThrustDoingthewholeDeadliBfamilyTheKeslebellSwingOlympicLiBs

TrainingChart

StoneandArrow101:LoadedCarries

•  LoadedCarries

•  “IntegrityUnderLoad.”

•  Thesearenaturalandeasytolearn

ThreeAsofStoneTraining

OnlyQuadrantIIneeds“allofthis.”

HammerandStoneBowandArrow

HammerHillSprintsStadiumStepsSleds/ProwlersDoubleKBJerksRackDLsBowOlympicLiBsSwingsBowandArrow:Swings!OlympicLiBs

StoneAnacondaBearHugCarriesGobletSquatswithCurlsGobletSquatswithHeartbeatsArmorBuildingDoubleKBCleansDoubleKBFrontSquatsTumblingArrowPlanksDeadliBs

TrainingChart

ArrowTrainingisHighTension/HighArousal

TeachRELAXinginTraining.

TheStrengthCoachcansupportElitePerformance…

AppropriatePhysicalTension/RelaxaTon:TechniqueAppropriateHeartRate::FocusAppropriateArousal:Recovery!!!(Huh?)

TrainingChart

JimGaffiganonProgramming•  “Mexicanfood’sgreat,butit’sessenTallyallthesameingredients,sothere’sawayyou’dhavetodealwithallthesestupidquesTons.“Whatisnachos?”“…Nachos?It’storTllawithcheese,meat,andvegetables.”“Oh,wellthenwhatisaburrito?”“TorTllawithcheese,meat,andvegetables.”“Wellthenwhatisatostada?”“TorTllawithcheese,meat,andvegetables.”“Wellthenwhati-”“Look,it’sallthesames--!Whydon’tyousayaSpanishwordandI’llbringyousomething.”

RulesofEasyStrength/40Day

1.Forthenext40workouts,dotheexactsametrainingprogrameveryday.(Fortherecord,Ifindthatmostofmygoalsarereachedbyday20or22,soyoucanalsooptforashorterperiod.)

“Just”FiveExercises2.Pickfiveexercises.Isuggestyoudoasqua]ngmovementlikethegobletsquatoroverheadsquataspartofthewarm-up,asyoudon'twanttoignorethemovement,butitmightbefuntofocusonotheraspectsofyourbody.Squa]nginthe40Dayreallymakesitmuchharder.“IncreaseyourHinge,MaintainyourSquat”

3.FocusonTHESEFive•  Alargeposteriorchainmovement(theDeadliBandVariaTons

•  Upperbodypush(benchpress,inclinebenchpress,militarypress)

•  Upperbodypull(pull-ups,rows,or,ifyou'veignoredthemlikeme,heavybicepcurls)

•  Asimplefull-bodyexplosivemove(keslebellswingsorsnatches)

•  AndsomethingforwhatIcallan"anteriorchain"move(anabdominalexercise).Ithinktheabwheeliskinghere,butyoucanalsodosomemovementsbestsuitedforlowerreps.(HangingLegRaises/L-Sits)

4.Repsareminimal

OnlydotwosetsoffiverepsperworkoutforthedeadliBandpush/pullexercisesOnesetof20to50fortheexplosivemove.Doasolidsinglesetoffiverepsfortheabs.

OTHERREPSCHEMESTHATHAVEWORKED

TwoSetsofFiveFiveSetsofTwo

ThreeSetsofThreeSixSingles

Five-Three-Two75-250TotalRepsonSwings

TheHARDESTTwoforGreatOnes

5.Neverplanorworryabouttheweightortheload.Alwaysstaywithinyourselfandgoheavy"naturally."6.Don'teatchalk,scream,orpoundonwalls.SimplydoeachliBwithoutanyemoTonorexcitementandstriveforperfecttechnique.

TheStrengthCoachcansupportElitePerformance…

AppropriateHeartRateAppropriatePhysicalTension/RelaxaTonAppropriateArousal

EasyStrength

•  SupportstheneedforStrength•  CanbeusedinconjuncTonwithappropriateHR,TensionandArousal

•  Takeslislerecovery•  Getspeoplestrong.

LinksforMoreInsights

hsps://megametaman.wordpress.com/2013/02/10/even-easier-strength-days-3-12/hsp://www.strengthessenTals.net/easystrength.htmlThe“Next”Program,EvenEasierStrengthhsp://danjohn.net/2011/06/even-easier-strength-perform-beser-notes/