Dan John Systems Approach Powerpoint Slides
A “Systems” Approach to Coaching and Training Daniel John
Systems • A set of parts combined into a whole. • The whole should be greater than the parts. • Losing some parts makes the whole more whole. • Adding parts can make the whole better or worse. • Systems should survive “issues.”
Systems Rule One: Addition by subtraction. Rule Two: Additional components must improve the overall organism. Rule Three: A system survives the loss of the founder.
Rule One: Addition by subtraction.
In football, line up in minimal formations. Learn just one side. Dan Gable’s Takedown “We do this!” Dietary regimes: Paleo, Gluten free, Throwers throw Jumpers Jump Hurdlers hurlde
Rule Two: Additional components must improve the overall organism.
Adding things must NOT be an adventure in combatting boredom! Logic: well, that would be nice to use.
• • • • • • • • • • • • • •
Basic KB Lesson Two Handed Swing Goblet Squat Get Up Symmetry with KBs Single Hand Swings Single Side Squats Single Arm Press (the Get Up being the teaching and supporting movement of grinds) Increasing Load with KBs Double KB Swings Double KB Front Squats Double Presses
Rule Three: A system survives the loss of the founder.
Don’t be morbid.. It’s not just death. Vacations, workshops, moving on.
Five “Truths” to Apply Systems to Training Programs • 1. The body is one magnificent piece. This must remain at the forefront in all training systems. • • 2. Everything works. • • 3. Everything works…for about six weeks. • • 4. Time will magnify all errors and omissions. • • 5. A system is not a collection of workouts, programs or e-books.
How can the Strength Coach help? 1. Strength Training for Lean Body Mass and Joint Mobility Work trump everything else. 2. Fundamental Human Movements are Fundamental. 3. Standards and Gaps must be constantly assessed. 4. The notion of “Park Bench and Bus Bench Workouts” must be applied throughout the training lifetime. 5. Constantly strive for Mastery and Grace
• Mental Set • Etching versus Reaction Continuum • The Arousal Continuum • Self Discipline: The Art of Managing Options, Checklists and Rituals (It helps with RESULTS!)
Etching to Reaction Continuum Define this early! Some sports demand both, obviously, but generally the fundamentals must be etched so well that reaction can happen quicker.
Arousal Levels
11 is Deadlifting 4 might be the state championships
But, what if you are at a “One” or a “Nine.” Mastery of Arousal is stealing in sports.
STRENGTH TRAINING FOR LEAN BODY MASS AND JOINT MOBILITY WORK TRUMP EVERYTHING ELSE. 1.
A Shout Out to deLorme (Watkins) and Janda Tragically, it was Polio that connects them all
• • • • • • •
Sets and Reps “The DeLorme 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
2. Fundamental Human Movements are Fundamental.
The Fitness Industry has “Fallen in Love” with “Tasks” It’s a set of numbers versus… • Six minute mile • 22 Pull ups • 100 Push Ups • This and that and this and that and this and that and this and that and this and that and this and that and this and that and this and that and this
A set of “Patterns” • Push • Pull • Hinge • Squat • Loaded Carry • And, the “all Inclusive” Turkish Get Up
Keep it simple!!! • “Some” Lifting: The Basic Human Movements! • Some Mobility…if you move well, you will move more • Food Journals BECAUSE ALL DIETS WORK!!! • And, an amazing one: eliminate pain as best you can. True, part of “some mobility,” but it can be more.
Janda and the Fundamental Movements • • • • • •
Push: Deltoids and Triceps Pull: Rhomboids Hinge: Glutes Squat: Glutes Loaded Carries: Glutes Sixth Movement: Abs, Obliques, Glutes…all the Extensors
3. Standards and Gaps must be constantly assessed.
The World’s Fastest “Personalized” Program… • Whatever they are not doing…Do! • • • • • •
Push Pull Hinge Squat Loaded Carry Turkish Get Up
Goblet Squat and Farmers Walk “These don’t hurt!”
“What muscle does this build?” All of them…
Varsity Standards for High School Big Silver Club (Girls) • One Arm Bench 12kg10 Right/10 left • Standing Press 70 • Power Clean 95 • Deadlift 205 • Back Squat 135 • Front Squat 95 • Power Clean & Jerk 75 All done in one workout, by the way.
Big Blue Club (Boys) • One Arm Bench 32kg5 Right/5 left • Standing Press 115 • Power Clean 205 • Deadlift 315 • Back Squat 255 • Front Squat 205 • Power Clean & Jerk165
Barbell “Standards” for Men • • • • • • • • • • • • • • • • •
Push Expected = Bodyweight bench press Game-changer = Bodyweight bench press for 15 reps Pull Expected = 5 pullups Game-changer = 15 pullups Hinge Expected = Bodyweight to 150% bodyweight deadlift Game-changer = Double-bodyweight deadlift Squat Expected = Bodyweight squat Game-changer = Bodyweight squat for 15 reps Loaded Carry Expected = Farmer walk with total bodyweight (half per hand) Game-changer =Bodyweight per hand Getup One left and right, done with a half-filled cup of water
Barbell “Game Changers” for Women • • • • • • • • • • • •
Push Game-changer = Bodyweight bench press Pull Game-changer = Three Pullups Hinge Game-changer = 275-pound deadlift Squat Game-changer = 135 for five in the back squat Loaded Carries Game-changer = 85 pounds per hand Getup One left and right, done with a half-filled cup of water
4. The notion of “Park Bench and Bus Bench Workouts” must be applied throughout the training lifetime.
An Approach from my Upcoming Book… Park Bench Workout
Warrior Style Diet
Tough Diet Reasonable Workouts
King Style Diet
Reasonable Diet Reasonable Workouts
Bus Bench Workout
Tough Diet Tough Workouts
Reasonable Diet Tough Workouts
Try this Idea for Training: • Think “Off” and “On” • Proactively, go through your calendar and label up to eight to ten months a year “Off,” for those Park Bench Workouts. • Then, “X” out those Bus Bench months. • The mental clarity will be refreshing….
I wrote a Whole Book about Park Bench Workouts
Do the basic human movements. Do them every workout. Never Fail. Hey, don’t even struggle. It’s an Easy Read! More on this later….
The One GREAT Lesson! Increase your strength. Absolute Strength is the glass and “everything” else is the liquid.. Get the biggest glass you can’t get and you can fill it with more “stuff.”
Almost universally, it is helpful…and that is pretty good.
Is there an “easy” way to get strong?
5. Constantly strive for Mastery and Grace
My Youth
Looks Right, Flies Right
It’s ARETE…not Ethics Brad Pitt in “Troy”
It’s Mastery
The Five Interlocking Keys
1. YOUR CLIENT’S (ATHLETE’S) GOALS ARE THE MOST IMPORTANT.
Goals…it’s two things.
Goals: The 1% versus the 99% • Elite Athletes know exactly where they are going: • Olympics, NFL, whatever. • Point A. The 1%ers. • I have spent my career here: convincing Elite athletes to do the basics, the fundamentals, to get to their goals. • The One Percent!!!
• Most people know exactly where they are: • “I’m so fat.” • “I hate the way I feel.” • “My husband won’t touch me.” • Most people’s issues are “Point B.”
The “Other” 99%!!! • Need to know Point B. • NOT POINT Z!!!! • Thanks to Leigh Peele for this great visual, by the way. • The need is for a reasonable goal!
My wife AND the Issue!
The Five Interlocking Keys
2. YOUR CLIENTS (ATHLETES), OVERALL, WANT RESULTS.
It’s Problems Versus Mysteries Here
If you think it is Managing Compromises, it usually is not. So, in Life, and most training, Managing Options: • Weekly Menu…Shopping List • Weekly Chore List • No TV on School Nights • Monthly calendar • Check lists
The Five Interlocking Keys
3. YOUR CLIENTS, AND THIS IS A QUOTE, DON’T “WANT TO LOOK STUPID.” (
It’s a Simple Point I want results, sure, but…
“Don’t make me feel stupid!”
Basically, Don’t Make Me look Stupid!
The Five Interlocking Keys
4. YOUR CLIENTS (ATHLETES) WANT COMMUNITY. (
Community is, yes, community, but… • Nordic definition of “Fit” To knit
• The definition of “tone” or “Tune.”
Vertical and Horizontal Vertical • Dale Nielson • Dick Notmeyer • Ralph Maughan • Coyote Point KB Club • The day of my daughter’s wedding and my dad shows up! (The Handkerchief Story)
Horizontal • Sub for Santa • 5K Runs for this or that • Push Ups for Charity • Bringing friends and family into the training world • Outreach. • Results bring people into the gym, community keeps ‘em
The Five Interlocking Keys
5. YOUR CLIENTS (ATHLETES) ARE YOUR BEST PRESS AGENTS.
Referrals, Little Brothers and Sisters and Generational Community • • • •
Don’t believe your press clippings It’s client’s goal not yours Your clients are your “truth.” Every time a client refers a person to you be sure to step back and see what you did right.
What did I do right?
In fact, ask: John “Gems” Paul “Tweaking” Devin “Answers” Then, repeat what you did right.
• Every time a client refers a person to you be sure to step back and see what you did right.
For me, I will “Never Let Go!”
Now, Have the Courage to “Do what you say you will do!!!”
Systems • A set of parts combined into a whole. • The whole should be greater than the parts. • Losing some parts makes the whole more whole. • Adding parts can make the whole better or worse. • Systems should survive “issues.”
Systems Rule One: Addition by subtraction. Rule Two: Additional components must improve the overall organism. Rule Three: A system survives the loss of the founder.
Rule One: Addition by subtraction.
In football, line up in minimal formations. Learn just one side. Dan Gable’s Takedown “We do this!” Dietary regimes: Paleo, Gluten free, Throwers throw Jumpers Jump Hurdlers hurlde
Rule Two: Additional components must improve the overall organism.
Adding things must NOT be an adventure in combatting boredom! Logic: well, that would be nice to use.
• • • • • • • • • • • • • •
Basic KB Lesson Two Handed Swing Goblet Squat Get Up Symmetry with KBs Single Hand Swings Single Side Squats Single Arm Press (the Get Up being the teaching and supporting movement of grinds) Increasing Load with KBs Double KB Swings Double KB Front Squats Double Presses
Rule Three: A system survives the loss of the founder.
Don’t be morbid.. It’s not just death. Vacations, workshops, moving on.
Five “Truths” to Apply Systems to Training Programs • 1. The body is one magnificent piece. This must remain at the forefront in all training systems. • • 2. Everything works. • • 3. Everything works…for about six weeks. • • 4. Time will magnify all errors and omissions. • • 5. A system is not a collection of workouts, programs or e-books.
How can the Strength Coach help? 1. Strength Training for Lean Body Mass and Joint Mobility Work trump everything else. 2. Fundamental Human Movements are Fundamental. 3. Standards and Gaps must be constantly assessed. 4. The notion of “Park Bench and Bus Bench Workouts” must be applied throughout the training lifetime. 5. Constantly strive for Mastery and Grace
• Mental Set • Etching versus Reaction Continuum • The Arousal Continuum • Self Discipline: The Art of Managing Options, Checklists and Rituals (It helps with RESULTS!)
Etching to Reaction Continuum Define this early! Some sports demand both, obviously, but generally the fundamentals must be etched so well that reaction can happen quicker.
Arousal Levels
11 is Deadlifting 4 might be the state championships
But, what if you are at a “One” or a “Nine.” Mastery of Arousal is stealing in sports.
STRENGTH TRAINING FOR LEAN BODY MASS AND JOINT MOBILITY WORK TRUMP EVERYTHING ELSE. 1.
A Shout Out to deLorme (Watkins) and Janda Tragically, it was Polio that connects them all
• • • • • • •
Sets and Reps “The DeLorme 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
2. Fundamental Human Movements are Fundamental.
The Fitness Industry has “Fallen in Love” with “Tasks” It’s a set of numbers versus… • Six minute mile • 22 Pull ups • 100 Push Ups • This and that and this and that and this and that and this and that and this and that and this and that and this and that and this and that and this
A set of “Patterns” • Push • Pull • Hinge • Squat • Loaded Carry • And, the “all Inclusive” Turkish Get Up
Keep it simple!!! • “Some” Lifting: The Basic Human Movements! • Some Mobility…if you move well, you will move more • Food Journals BECAUSE ALL DIETS WORK!!! • And, an amazing one: eliminate pain as best you can. True, part of “some mobility,” but it can be more.
Janda and the Fundamental Movements • • • • • •
Push: Deltoids and Triceps Pull: Rhomboids Hinge: Glutes Squat: Glutes Loaded Carries: Glutes Sixth Movement: Abs, Obliques, Glutes…all the Extensors
3. Standards and Gaps must be constantly assessed.
The World’s Fastest “Personalized” Program… • Whatever they are not doing…Do! • • • • • •
Push Pull Hinge Squat Loaded Carry Turkish Get Up
Goblet Squat and Farmers Walk “These don’t hurt!”
“What muscle does this build?” All of them…
Varsity Standards for High School Big Silver Club (Girls) • One Arm Bench 12kg10 Right/10 left • Standing Press 70 • Power Clean 95 • Deadlift 205 • Back Squat 135 • Front Squat 95 • Power Clean & Jerk 75 All done in one workout, by the way.
Big Blue Club (Boys) • One Arm Bench 32kg5 Right/5 left • Standing Press 115 • Power Clean 205 • Deadlift 315 • Back Squat 255 • Front Squat 205 • Power Clean & Jerk165
Barbell “Standards” for Men • • • • • • • • • • • • • • • • •
Push Expected = Bodyweight bench press Game-changer = Bodyweight bench press for 15 reps Pull Expected = 5 pullups Game-changer = 15 pullups Hinge Expected = Bodyweight to 150% bodyweight deadlift Game-changer = Double-bodyweight deadlift Squat Expected = Bodyweight squat Game-changer = Bodyweight squat for 15 reps Loaded Carry Expected = Farmer walk with total bodyweight (half per hand) Game-changer =Bodyweight per hand Getup One left and right, done with a half-filled cup of water
Barbell “Game Changers” for Women • • • • • • • • • • • •
Push Game-changer = Bodyweight bench press Pull Game-changer = Three Pullups Hinge Game-changer = 275-pound deadlift Squat Game-changer = 135 for five in the back squat Loaded Carries Game-changer = 85 pounds per hand Getup One left and right, done with a half-filled cup of water
4. The notion of “Park Bench and Bus Bench Workouts” must be applied throughout the training lifetime.
An Approach from my Upcoming Book… Park Bench Workout
Warrior Style Diet
Tough Diet Reasonable Workouts
King Style Diet
Reasonable Diet Reasonable Workouts
Bus Bench Workout
Tough Diet Tough Workouts
Reasonable Diet Tough Workouts
Try this Idea for Training: • Think “Off” and “On” • Proactively, go through your calendar and label up to eight to ten months a year “Off,” for those Park Bench Workouts. • Then, “X” out those Bus Bench months. • The mental clarity will be refreshing….
I wrote a Whole Book about Park Bench Workouts
Do the basic human movements. Do them every workout. Never Fail. Hey, don’t even struggle. It’s an Easy Read! More on this later….
The One GREAT Lesson! Increase your strength. Absolute Strength is the glass and “everything” else is the liquid.. Get the biggest glass you can’t get and you can fill it with more “stuff.”
Almost universally, it is helpful…and that is pretty good.
Is there an “easy” way to get strong?
5. Constantly strive for Mastery and Grace
My Youth
Looks Right, Flies Right
It’s ARETE…not Ethics Brad Pitt in “Troy”
It’s Mastery
The Five Interlocking Keys
1. YOUR CLIENT’S (ATHLETE’S) GOALS ARE THE MOST IMPORTANT.
Goals…it’s two things.
Goals: The 1% versus the 99% • Elite Athletes know exactly where they are going: • Olympics, NFL, whatever. • Point A. The 1%ers. • I have spent my career here: convincing Elite athletes to do the basics, the fundamentals, to get to their goals. • The One Percent!!!
• Most people know exactly where they are: • “I’m so fat.” • “I hate the way I feel.” • “My husband won’t touch me.” • Most people’s issues are “Point B.”
The “Other” 99%!!! • Need to know Point B. • NOT POINT Z!!!! • Thanks to Leigh Peele for this great visual, by the way. • The need is for a reasonable goal!
My wife AND the Issue!
The Five Interlocking Keys
2. YOUR CLIENTS (ATHLETES), OVERALL, WANT RESULTS.
It’s Problems Versus Mysteries Here
If you think it is Managing Compromises, it usually is not. So, in Life, and most training, Managing Options: • Weekly Menu…Shopping List • Weekly Chore List • No TV on School Nights • Monthly calendar • Check lists
The Five Interlocking Keys
3. YOUR CLIENTS, AND THIS IS A QUOTE, DON’T “WANT TO LOOK STUPID.” (
It’s a Simple Point I want results, sure, but…
“Don’t make me feel stupid!”
Basically, Don’t Make Me look Stupid!
The Five Interlocking Keys
4. YOUR CLIENTS (ATHLETES) WANT COMMUNITY. (
Community is, yes, community, but… • Nordic definition of “Fit” To knit
• The definition of “tone” or “Tune.”
Vertical and Horizontal Vertical • Dale Nielson • Dick Notmeyer • Ralph Maughan • Coyote Point KB Club • The day of my daughter’s wedding and my dad shows up! (The Handkerchief Story)
Horizontal • Sub for Santa • 5K Runs for this or that • Push Ups for Charity • Bringing friends and family into the training world • Outreach. • Results bring people into the gym, community keeps ‘em
The Five Interlocking Keys
5. YOUR CLIENTS (ATHLETES) ARE YOUR BEST PRESS AGENTS.
Referrals, Little Brothers and Sisters and Generational Community • • • •
Don’t believe your press clippings It’s client’s goal not yours Your clients are your “truth.” Every time a client refers a person to you be sure to step back and see what you did right.
What did I do right?
In fact, ask: John “Gems” Paul “Tweaking” Devin “Answers” Then, repeat what you did right.
• Every time a client refers a person to you be sure to step back and see what you did right.
For me, I will “Never Let Go!”
Now, Have the Courage to “Do what you say you will do!!!”
