Dan John Boomer Fitness Presentation Slides
The Baby Boom The Baby Boom Generation Continues to Generation Continues to Boom Daniel John Daniel John
The Talk The Talk • Let’s look at the Two BIG e s oo a e o problems…and answers • The Two Basic Principles of Strength Training • How does it work…and who cares? h ? • Application; the “How to” of training the Boomers of training the Boomers
Who isn’t the problem? This Guy! 56. 56 American Express Platinum Card next the AMEX Delta next to MC Gold next to…. Wants to look better. Feel better. You can help him… AND HE WILL PAY YOU!!!!
The First Fitness Problem…The Answer The First Fitness Problem…The Answer • Plan the Hunt Plan the Hunt • Hunt • Discuss the Hunt Of course…yes…Dan is so right…love his work… Squirrel!!! (Problem One) Squirrel!!! (Problem One)
What “Fit” What Fit Means…Sorry! Means…Sorry! • Nordic definition of Nordic definition of “Fit” Fit To knit To knit
Prisoner’ss Dilemma and Pareto Prisoner Dilemma and Pareto’ss Law Law
The Three Questions! The Three Questions! • What What’ss your Goal? your Goal? • (ONLY ONE!!!) • Will this goal expand your life for the better your life for the better in most ways? • How old are you?
Planks as a Program Planks as a Program • Push PUPPs • Pull Bat Wing Planks l k • Hinge Pelvic Tilt/Hip Thrust Pelvic Tilt/Hip Thrust • Squat Goblet Squat q • Loaded Carries Suitcase Walk
So, for adults TRY This… So, for adults TRY This… The PUPP and Bat Wing Plank can be simply tested with one set to failure. A two minute PUPP and a one minute Bat Wing is passing. Then, "workout" with the following: 25 Pelvic Tilts 10 Goblet Squats Suitcase Carry the weight 10 meters. Repeat Note: Did you notice that you get off and on the ground a couple of times?
Diet? Seriously? Diet? Seriously? Eat like an adult! Veggies Lean Protein Water Train in a fasted state sometimes. • “Stay Hungry” after sometimes. sometimes • It has never been complex. • • • • •
Pavel!
• Meat for M tf Strength! • Veggies for Veggies for Health!
Consider Fasting, too Consider Fasting, too • “Obese Obese people and those desiring to lose people and those desiring to lose weight should perform hard work before food Meals should be taken after exertion food. Meals should be taken after exertion while still panting from fatigue. They should, moreover only eat once per day and take no moreover, only eat once per day and take no baths and walk naked as long as possible.” – Hippocrates circa 471 BC 471 BC
First the fast, THEN the feast.
Try this Idea for Training: Try this Idea for Training: • Think “Off” and “On” • Proactively, go through your calendar and label up to eight to ten h months a year “Off,” for Reasonable Training Reasonable Training • Then, “X” out those “Go For It! months. • The mental clarity will be refreshing….
GOMB: Get OFF my BACK!!! GOMB: Get OFF my BACK!!! • •
•
• • • • • •
1. Eating protein at every meal. 2 F 2. Focusing on Quality and Quantity. But, and this is important, Quality is a sliding i Q lit dQ tit B t d thi i i t t Q lit i lidi scale. Forget perfection in eating meals. “This is better than this, sure” would be a common insight, but subbing “better” is often enough. Don’t worry that the bread you are eating has only 27 ancient grains versus 33 ancient grains. Or, even that you are eating bread Forget perfection you are eating bread. Forget perfection. 3. Perhaps, though, strive for perfection in one meal a week. Salmon with lemon and veggies sprinkled with herbs might be an idea. But, counter that with realistic “free” or “cheat” meals. Here’s an idea: for every cheat meal, try to have a perfect meal. Just an idea… 4. For strength training goals, these numbers stand the test for 21% bodyfat females. Three Pull Ups Three Dips Three Dips Five reps in the squat with 135 pounds Five reps in the deadlift with 135 pounds This is enough. GOMB.
The “Other:” The Other: Problem…either/or Problem…either/or
Health OR Fitness? Health OR • Health: Health: the optimal the optimal interplay of the human organs. • Health: basically, feel better, move better, “live ‘til ya die.” • If you have a FITNESS goal, get a coach! l h
Is your spleen spleening? Is your spleen spleening?
Health! The Rules of Health (Statistically) The Rules of Health (Statistically) • Don’t smoke. • Wear your seat belt, and use a helmet when appropriate too helmet when appropriate, too. • Learn to fall…and recover! • Eat more protein. • Eat more fiber. Eat more fiber • Drink more water. • Take fish oil capsules. • Floss your teeth. Fl t th • Keep your joints healthy. • Build some muscle.
Don’tt forget the following!!! Don forget the following!!!
Longevity is often forgotten Longevity is often forgotten • Three Three Tests Tests • The “Get Up” Test from Brazil • Height to Waist Two Minute Plank • Two Minute Plank Others? Stand on one foot 10‐20 Stand on one foot 10 20 seconds?
Could we add “Inflammation?” Could we add Inflammation? • It means “Fire.” ea s e • It’s great to have it…short term! • Long term? • Stress, Sugar, Poor dental practices, No “digestive rest” (Please don’t call it “Fasting” Fasting or get all heroic or get all heroic about skipping breakfast), and “Whatever!”
Overarching Principle
STRENGTH AND FLEXIBILITY ARE THE TWO “EASIEST” TWO EASIEST QUALITIES TO QUALITIES TO IMPROVE. THEREFORE, WE ALWAYS DO TOO MUCH TOO MUCH. OR, TOO LITTLE. GET AS STRONG AS YOU CAN…THE “GLASS” CONCEPT
Nothing we say is New! Nothing we say is New! •
Theodor Hettinger: “The Physiology of Strength” came out when I was born. Strength came out when I was born.
•
•
http://transformetrics.com/classics/physiolo gy‐of‐strength
•
• • •
The calves can increase in strength 6% a week; the glutes 4%; the triceps 3%; and the week; the glutes 4%; the triceps 3%; and the biceps 2%. • Men are stronger than women. In tests, some parts of women are 55% as strong as men (forearm extensors), but in the hip area it rises to 80%. • Strength peaks in the late twenties and maintains for a long time, and then gradually declines, especially in untrained populations. • It'ss easier to train in the summer, and • It easier to train in the summer and vitamin D is prolly the reason • Injecting Testosterone seemed to make everybody train better for a long time. Welcome to the modern world of sport Welcome to the modern world of sport.
From the Obvious to the Sublime
THE TWO PRINCIPLES OF STRENGTH THE TWO PRINCIPLES OF STRENGTH TRAINING…FOR EVERY ONE!!!
MASTERY OF THE BASIC HUMAN MOVEMENTS TRUMPS EVERYTHING MOVEMENTS TRUMPS EVERYTHING ELSE FOR LEAN BODY MASS QUALITY AND JOINT MOBILITY s
(PRINCIPLE ONE)
It’ss ARETE… It ARETE…not Ethics not Ethics Brad Pitt in “Troy” Brad Pitt in Troy
It’ss Mastery It Mastery
A Shout Out to deLorme (Watkins) and Janda d Tragically, it was Polio that connects them all connects them all
• • • • • • •
Sets and Reps “The The DeLorme DeLorme Protocol Protocol” Three sets of Ten (Eight) RM 1 x 10 @ 50% 10RM 1 x 10(5) @ 70(75)% 10 RM 1 x 10 @ 100% 10 RM
Tonic/ Phasics of Janda Tonic/ Phasics of Janda
Janda and the Fundamental Movements • • • • • •
Push: Deltoids and Triceps Push: Deltoids and Triceps Pull: Rhomboids Hinge: Glutes i Gl Squat: Glutes Loaded Carries: Glutes Sixth Movement: Abs Obliques Glutes all Sixth Movement: Abs, Obliques, Glutes…all the Extensors
Planks as a Program Planks as a Program • Push PUPPs • Pull Bat Wing Planks l k • Hinge Pelvic Tilt/Hip Thrust Pelvic Tilt/Hip Thrust • Squat Goblet Squat q • Loaded Carries Suitcase Walk
The Adult Trainer The Adult Trainer • Untrained Untrained…the best in many ways the best in many ways • Detrained…the worst in all ways • Overconditioned O di i d and Undertrained…the d d i d h training system that dare not say its name • Dazed and Confused…the unwashed masses • Well Trained…Mastery is rare y
Now, I can expand on this… Now, I can expand on this…
Your Excuse to Not Squat is Irrelevant Your Excuse to Not Squat is Irrelevant
Standards and Gaps must be Standards and Gaps must be constantly assessed…in a REASONABLE approach. (Principle Two)
The World’s Fastest “Personalized” Program… • Whatever they are not doing…Do! y g • Rocky: I dunno, she's got gaps, I got gaps, together we fill gaps. • • • • • •
Push P ll Pull Hinge Squat Loaded Carry Turkish Get Up Turkish Get Up
Goblet Squat and Farmers Walk Goblet Squat and Farmers Walk “These These don don’tt hurt! hurt!”
“What muscle does this build?” All of them All of them…
Simple Steps for Men Squat, Hinge, Push, Pull h ll •
1. Push Ups x 10
1. Proper Form in the Goblet Squat
•
•
q 2. Goblet Squat: 24K x 10
•
2. One Arm KB Press: 24K x 5 per Side 3. Double Press: 32K x 5
•
3. DoubleFront Squat: 32K x 10
•
•
1. Hip Hinge with Proper Form h (From stand, floor and loaded)
•
•
• •
g 2. Kettlebell Swing: 24K x 20 (Proper Form)
•
3. Double KB Clean: 32K x 10
1. Batwings, thumbs in armpits, 16K x 10 seconds d h / 2. Bodyweight Row on Rings/TRX x 20 3. Bodyweight Row, feet elevated, x 10
Simple Steps for Women Squat, Hinge, Push, Pull h ll • 1. Proper Form in the Goblet Squat bl • 2. Goblet Squat: 12K x 10 • 3. Double KB Front Squat: 16K x 5 • 1. Hip Hinge with Proper Form (From stand, floor and loaded) • 2. Kettlebell Swing: 16K x 20 (P (Proper Form) F ) • 3. Double KB Clean: 16K x 10
• 1. Push Ups x 1 (Excellent Pushup) h ) • 2. One Arm KB Press: 10K x 5 per Side • 3. Double KB Press: 12K x 5 • 1. Batwings, thumbs in armpits, 8K x 10 seconds • 2. Bodyweight Row on Rings/TRX x 20 • 3. Bodyweight Row, feet elevated, x 10
Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me Look at me Look at me Look at me Look at me Look at me Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me Look at me Look at me Look at me Look at me Look at me Look at me. Look at me. Look at me. Look at me. Look at me. Look at me.
I KNOW YOU CAN DO MORE!!! I KNOW YOU CAN DO MORE!!!
Machines ARE Good Machines ARE Good • For For Hypertrophy Hypertrophy • For Hormonal Cascade For aging injured • For aging, injured, invalid, or “issued.”
• Terrible Terrible for for Performance!!!
Just Remember This: Just Remember This: • First First, master the basic fundamental human master the basic fundamental human movements…or, honestly, just do them. • Then, worry about reps, sets, periodization, Then worry about reps sets periodization conjugate periodization and that really cool new thing new thing. • Then, worry about load.
SO, HOW DOES IT WORK? SO, HOW DOES IT WORK?
Easy Strength…how do we know it works? k South Park’s Underpants Gnomes
The Black Box of Training…Adam Smith’ss “Invisible Smith Invisible Hand Hand”
To the evidence, no matter where it leads • “Epistemology” Epistemology • Authority (Notmeyer and Maughan)
• Deductive Logic (Josh and celebrities) Deductive Logic (Josh and celebrities)
The “Do” The Do of Boomer Training of Boomer Training Strengthen
Stretch Stretch
The Basic Human Movements The Basic Human Movements • • • •
Swing Goblet Squat Push Up or Press Push Up or Press Turkish Get Up
• A Kettlebell Template • With Barbells: Press, With Barbells: Press Pull, Hinge, Front Squat, Locomotion
The Basic Fundamental Movements… plus Stretching l h “Stoney Stoney Stretch Stretch”
It’ss not 90 minutes of stretching It not 90 minutes of stretching
• • • •
Pecs Biceps Hip Flexors Hamstrings
The “Up‐Down” The Up Down Template Template • Warm up with Frisbee, p , Football, or Soccer Ball • Easy rolling drills • Goblet Squats and Half G bl S d H lf Kneeling Presses • “Humane Humane Burpee Burpee” (Hinge, (Hinge, Squat, Push Up) • Stoney Stretch • Turkish Get Ups • Finish with Games (HR Monitor)
REGRESSIONS ARE THE BEST REGRESSIONS ARE THE BEST CORRECTIONS
Cardio? • Heart Rate Monitors • Maffetone’s 180‐ Age formula • “Play Play,” such as simply such as simply playing catch, can shoot “detrained” to 174 and above. My biking gets me above. My biking gets me at 125‐140 AFTER lifting…110‐120 before. • Use Heart Rate Monitors Use Heart Rate Monitors with MOST of your athletes
But… g Have the Courage to “Do Do what you what you need to do!!!”
How often?
TWO TO FIVE (TO SEVEN) TIMES A ( ) WEEK…FOR WEEKS AND YEARS AND DECADES.
To Sum: To Sum: Principle Based Training Principle Based Training • Strengthen what is weakening • Stretch what is tightening • Don’t worry about “how” • “Build Build in in” correctives and correctives and cardio • “Eat like an adult” • Reasonable training and Reasonable eating will trump any fad idea
Good advice for all, really Good advice for all really • Now, go change the world.
The Talk The Talk • Let’s look at the Two BIG e s oo a e o problems…and answers • The Two Basic Principles of Strength Training • How does it work…and who cares? h ? • Application; the “How to” of training the Boomers of training the Boomers
Who isn’t the problem? This Guy! 56. 56 American Express Platinum Card next the AMEX Delta next to MC Gold next to…. Wants to look better. Feel better. You can help him… AND HE WILL PAY YOU!!!!
The First Fitness Problem…The Answer The First Fitness Problem…The Answer • Plan the Hunt Plan the Hunt • Hunt • Discuss the Hunt Of course…yes…Dan is so right…love his work… Squirrel!!! (Problem One) Squirrel!!! (Problem One)
What “Fit” What Fit Means…Sorry! Means…Sorry! • Nordic definition of Nordic definition of “Fit” Fit To knit To knit
Prisoner’ss Dilemma and Pareto Prisoner Dilemma and Pareto’ss Law Law
The Three Questions! The Three Questions! • What What’ss your Goal? your Goal? • (ONLY ONE!!!) • Will this goal expand your life for the better your life for the better in most ways? • How old are you?
Planks as a Program Planks as a Program • Push PUPPs • Pull Bat Wing Planks l k • Hinge Pelvic Tilt/Hip Thrust Pelvic Tilt/Hip Thrust • Squat Goblet Squat q • Loaded Carries Suitcase Walk
So, for adults TRY This… So, for adults TRY This… The PUPP and Bat Wing Plank can be simply tested with one set to failure. A two minute PUPP and a one minute Bat Wing is passing. Then, "workout" with the following: 25 Pelvic Tilts 10 Goblet Squats Suitcase Carry the weight 10 meters. Repeat Note: Did you notice that you get off and on the ground a couple of times?
Diet? Seriously? Diet? Seriously? Eat like an adult! Veggies Lean Protein Water Train in a fasted state sometimes. • “Stay Hungry” after sometimes. sometimes • It has never been complex. • • • • •
Pavel!
• Meat for M tf Strength! • Veggies for Veggies for Health!
Consider Fasting, too Consider Fasting, too • “Obese Obese people and those desiring to lose people and those desiring to lose weight should perform hard work before food Meals should be taken after exertion food. Meals should be taken after exertion while still panting from fatigue. They should, moreover only eat once per day and take no moreover, only eat once per day and take no baths and walk naked as long as possible.” – Hippocrates circa 471 BC 471 BC
First the fast, THEN the feast.
Try this Idea for Training: Try this Idea for Training: • Think “Off” and “On” • Proactively, go through your calendar and label up to eight to ten h months a year “Off,” for Reasonable Training Reasonable Training • Then, “X” out those “Go For It! months. • The mental clarity will be refreshing….
GOMB: Get OFF my BACK!!! GOMB: Get OFF my BACK!!! • •
•
• • • • • •
1. Eating protein at every meal. 2 F 2. Focusing on Quality and Quantity. But, and this is important, Quality is a sliding i Q lit dQ tit B t d thi i i t t Q lit i lidi scale. Forget perfection in eating meals. “This is better than this, sure” would be a common insight, but subbing “better” is often enough. Don’t worry that the bread you are eating has only 27 ancient grains versus 33 ancient grains. Or, even that you are eating bread Forget perfection you are eating bread. Forget perfection. 3. Perhaps, though, strive for perfection in one meal a week. Salmon with lemon and veggies sprinkled with herbs might be an idea. But, counter that with realistic “free” or “cheat” meals. Here’s an idea: for every cheat meal, try to have a perfect meal. Just an idea… 4. For strength training goals, these numbers stand the test for 21% bodyfat females. Three Pull Ups Three Dips Three Dips Five reps in the squat with 135 pounds Five reps in the deadlift with 135 pounds This is enough. GOMB.
The “Other:” The Other: Problem…either/or Problem…either/or
Health OR Fitness? Health OR • Health: Health: the optimal the optimal interplay of the human organs. • Health: basically, feel better, move better, “live ‘til ya die.” • If you have a FITNESS goal, get a coach! l h
Is your spleen spleening? Is your spleen spleening?
Health! The Rules of Health (Statistically) The Rules of Health (Statistically) • Don’t smoke. • Wear your seat belt, and use a helmet when appropriate too helmet when appropriate, too. • Learn to fall…and recover! • Eat more protein. • Eat more fiber. Eat more fiber • Drink more water. • Take fish oil capsules. • Floss your teeth. Fl t th • Keep your joints healthy. • Build some muscle.
Don’tt forget the following!!! Don forget the following!!!
Longevity is often forgotten Longevity is often forgotten • Three Three Tests Tests • The “Get Up” Test from Brazil • Height to Waist Two Minute Plank • Two Minute Plank Others? Stand on one foot 10‐20 Stand on one foot 10 20 seconds?
Could we add “Inflammation?” Could we add Inflammation? • It means “Fire.” ea s e • It’s great to have it…short term! • Long term? • Stress, Sugar, Poor dental practices, No “digestive rest” (Please don’t call it “Fasting” Fasting or get all heroic or get all heroic about skipping breakfast), and “Whatever!”
Overarching Principle
STRENGTH AND FLEXIBILITY ARE THE TWO “EASIEST” TWO EASIEST QUALITIES TO QUALITIES TO IMPROVE. THEREFORE, WE ALWAYS DO TOO MUCH TOO MUCH. OR, TOO LITTLE. GET AS STRONG AS YOU CAN…THE “GLASS” CONCEPT
Nothing we say is New! Nothing we say is New! •
Theodor Hettinger: “The Physiology of Strength” came out when I was born. Strength came out when I was born.
•
•
http://transformetrics.com/classics/physiolo gy‐of‐strength
•
• • •
The calves can increase in strength 6% a week; the glutes 4%; the triceps 3%; and the week; the glutes 4%; the triceps 3%; and the biceps 2%. • Men are stronger than women. In tests, some parts of women are 55% as strong as men (forearm extensors), but in the hip area it rises to 80%. • Strength peaks in the late twenties and maintains for a long time, and then gradually declines, especially in untrained populations. • It'ss easier to train in the summer, and • It easier to train in the summer and vitamin D is prolly the reason • Injecting Testosterone seemed to make everybody train better for a long time. Welcome to the modern world of sport Welcome to the modern world of sport.
From the Obvious to the Sublime
THE TWO PRINCIPLES OF STRENGTH THE TWO PRINCIPLES OF STRENGTH TRAINING…FOR EVERY ONE!!!
MASTERY OF THE BASIC HUMAN MOVEMENTS TRUMPS EVERYTHING MOVEMENTS TRUMPS EVERYTHING ELSE FOR LEAN BODY MASS QUALITY AND JOINT MOBILITY s
(PRINCIPLE ONE)
It’ss ARETE… It ARETE…not Ethics not Ethics Brad Pitt in “Troy” Brad Pitt in Troy
It’ss Mastery It Mastery
A Shout Out to deLorme (Watkins) and Janda d Tragically, it was Polio that connects them all connects them all
• • • • • • •
Sets and Reps “The The DeLorme DeLorme Protocol Protocol” Three sets of Ten (Eight) RM 1 x 10 @ 50% 10RM 1 x 10(5) @ 70(75)% 10 RM 1 x 10 @ 100% 10 RM
Tonic/ Phasics of Janda Tonic/ Phasics of Janda
Janda and the Fundamental Movements • • • • • •
Push: Deltoids and Triceps Push: Deltoids and Triceps Pull: Rhomboids Hinge: Glutes i Gl Squat: Glutes Loaded Carries: Glutes Sixth Movement: Abs Obliques Glutes all Sixth Movement: Abs, Obliques, Glutes…all the Extensors
Planks as a Program Planks as a Program • Push PUPPs • Pull Bat Wing Planks l k • Hinge Pelvic Tilt/Hip Thrust Pelvic Tilt/Hip Thrust • Squat Goblet Squat q • Loaded Carries Suitcase Walk
The Adult Trainer The Adult Trainer • Untrained Untrained…the best in many ways the best in many ways • Detrained…the worst in all ways • Overconditioned O di i d and Undertrained…the d d i d h training system that dare not say its name • Dazed and Confused…the unwashed masses • Well Trained…Mastery is rare y
Now, I can expand on this… Now, I can expand on this…
Your Excuse to Not Squat is Irrelevant Your Excuse to Not Squat is Irrelevant
Standards and Gaps must be Standards and Gaps must be constantly assessed…in a REASONABLE approach. (Principle Two)
The World’s Fastest “Personalized” Program… • Whatever they are not doing…Do! y g • Rocky: I dunno, she's got gaps, I got gaps, together we fill gaps. • • • • • •
Push P ll Pull Hinge Squat Loaded Carry Turkish Get Up Turkish Get Up
Goblet Squat and Farmers Walk Goblet Squat and Farmers Walk “These These don don’tt hurt! hurt!”
“What muscle does this build?” All of them All of them…
Simple Steps for Men Squat, Hinge, Push, Pull h ll •
1. Push Ups x 10
1. Proper Form in the Goblet Squat
•
•
q 2. Goblet Squat: 24K x 10
•
2. One Arm KB Press: 24K x 5 per Side 3. Double Press: 32K x 5
•
3. DoubleFront Squat: 32K x 10
•
•
1. Hip Hinge with Proper Form h (From stand, floor and loaded)
•
•
• •
g 2. Kettlebell Swing: 24K x 20 (Proper Form)
•
3. Double KB Clean: 32K x 10
1. Batwings, thumbs in armpits, 16K x 10 seconds d h / 2. Bodyweight Row on Rings/TRX x 20 3. Bodyweight Row, feet elevated, x 10
Simple Steps for Women Squat, Hinge, Push, Pull h ll • 1. Proper Form in the Goblet Squat bl • 2. Goblet Squat: 12K x 10 • 3. Double KB Front Squat: 16K x 5 • 1. Hip Hinge with Proper Form (From stand, floor and loaded) • 2. Kettlebell Swing: 16K x 20 (P (Proper Form) F ) • 3. Double KB Clean: 16K x 10
• 1. Push Ups x 1 (Excellent Pushup) h ) • 2. One Arm KB Press: 10K x 5 per Side • 3. Double KB Press: 12K x 5 • 1. Batwings, thumbs in armpits, 8K x 10 seconds • 2. Bodyweight Row on Rings/TRX x 20 • 3. Bodyweight Row, feet elevated, x 10
Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me Look at me Look at me Look at me Look at me Look at me Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me. Look at me Look at me Look at me Look at me Look at me Look at me Look at me. Look at me. Look at me. Look at me. Look at me. Look at me.
I KNOW YOU CAN DO MORE!!! I KNOW YOU CAN DO MORE!!!
Machines ARE Good Machines ARE Good • For For Hypertrophy Hypertrophy • For Hormonal Cascade For aging injured • For aging, injured, invalid, or “issued.”
• Terrible Terrible for for Performance!!!
Just Remember This: Just Remember This: • First First, master the basic fundamental human master the basic fundamental human movements…or, honestly, just do them. • Then, worry about reps, sets, periodization, Then worry about reps sets periodization conjugate periodization and that really cool new thing new thing. • Then, worry about load.
SO, HOW DOES IT WORK? SO, HOW DOES IT WORK?
Easy Strength…how do we know it works? k South Park’s Underpants Gnomes
The Black Box of Training…Adam Smith’ss “Invisible Smith Invisible Hand Hand”
To the evidence, no matter where it leads • “Epistemology” Epistemology • Authority (Notmeyer and Maughan)
• Deductive Logic (Josh and celebrities) Deductive Logic (Josh and celebrities)
The “Do” The Do of Boomer Training of Boomer Training Strengthen
Stretch Stretch
The Basic Human Movements The Basic Human Movements • • • •
Swing Goblet Squat Push Up or Press Push Up or Press Turkish Get Up
• A Kettlebell Template • With Barbells: Press, With Barbells: Press Pull, Hinge, Front Squat, Locomotion
The Basic Fundamental Movements… plus Stretching l h “Stoney Stoney Stretch Stretch”
It’ss not 90 minutes of stretching It not 90 minutes of stretching
• • • •
Pecs Biceps Hip Flexors Hamstrings
The “Up‐Down” The Up Down Template Template • Warm up with Frisbee, p , Football, or Soccer Ball • Easy rolling drills • Goblet Squats and Half G bl S d H lf Kneeling Presses • “Humane Humane Burpee Burpee” (Hinge, (Hinge, Squat, Push Up) • Stoney Stretch • Turkish Get Ups • Finish with Games (HR Monitor)
REGRESSIONS ARE THE BEST REGRESSIONS ARE THE BEST CORRECTIONS
Cardio? • Heart Rate Monitors • Maffetone’s 180‐ Age formula • “Play Play,” such as simply such as simply playing catch, can shoot “detrained” to 174 and above. My biking gets me above. My biking gets me at 125‐140 AFTER lifting…110‐120 before. • Use Heart Rate Monitors Use Heart Rate Monitors with MOST of your athletes
But… g Have the Courage to “Do Do what you what you need to do!!!”
How often?
TWO TO FIVE (TO SEVEN) TIMES A ( ) WEEK…FOR WEEKS AND YEARS AND DECADES.
To Sum: To Sum: Principle Based Training Principle Based Training • Strengthen what is weakening • Stretch what is tightening • Don’t worry about “how” • “Build Build in in” correctives and correctives and cardio • “Eat like an adult” • Reasonable training and Reasonable eating will trump any fad idea
Good advice for all, really Good advice for all really • Now, go change the world.
