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/