Easy Strength, mass made simple, never let go; Dan John writes great stuff. Listen to him speak on training and you’ll have to try hard not to learn something! Here are my notes from a Dan John webinar I found online. If you want to download the webinar follow one of these links and enter your email. They will send you the link. www.killingitwithkettlebells.comwww.chroniclesofstrength.com
Dan John – Throwing Discus
- Have a solution for whatever your athletes are failing at.
- Swing is maximal hip bend with minimal knee bend
- The squat is maximal hip and knee bend
- 3-5 days / week in the gym for fat loss.
- The hardest thing is to build muscle mass – second is losing fat.
- Shop, cook, don’t get hungry, prepare meals – keys to fat loss.
- People who can’t snatch have poor thoracic more often than anything else.
- Rainbow – hip flexor stretch for everyone!
- Keep the gym tidy and everythnig else will be safer.
- Same but different – over 2-3 week cycles you add the next progression -squat clean, power clean, snatch, power snatch, clean grip snatch.
- Kettlebells and O lifts – not much else.
- Continue to master the squat while increasing the deadlift – goblet squat light for damaged guys.
- 80 feet to his throw with KB work and some technique.
- Swing will unlock the hip flexors – Goblet squat + hip flexor stretch.
- Lift the day after the game – hard day, Day 4-5 bench, box squat and deadlift.
- If it’s important do it everyday – if it’s not important don’t do it.
To evaluate a program look for gaps and standards.
What do you think about these standards?
I’m doing the Dan John Easier Strength Challenge – Day 18 today. Here are some of the best singles I’ve done so far. http://wp.me/p1tiXL-sZ
Comment below, like or send me a tweet if you have any epiphanies.
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