Dan John A Concept Approach Slides
Concept FIRST!: A Better Approach to Teaching the Fundamental Human Movements Daniel John [email protected]
The Mission Statement of “Get Up” • 1. The Body is One Piece • 2. There are three kinds of strength training: • •Putting weight overhead • •Picking it off the ground • •Carrying it for time or distance • 3. All training is complementary July 2002
The Problem has been…recently…
We were not all born to squat deep!
Two Words to Add to your Coaching: Integrity and Environment
Integrity • “Being the same person in every situation.” Basic Moral Theology • The body is one piece Basic Truth of proper training
Environment: “Everything Else” • It can be nature, the floor, the wall, the tree, whatever.
• It can also be your opponent.
The Fundamental Human Movements Push, Pull, “Sixth Movement, Loaded Supports, Hinge, Squat, Loaded Carry,
Push: Separation from Environment • It’s what you see a baby do with a floor and a teen with parents • Most of Janda’s Phasics: Delts, Triceps…abs and glutes • Push seems to be the muscles of youth
Pull: Embracing the Environment • It’s what you see me do with my grandchildren • Pulls tend to highlight Janda’s Tonics: Pecs, biceps, “Innie” muscles, hip flexors and hamstrings • For most of us, we need to stretch them as we age…as we tend to want to hold on to everything!
The “Sixth Movement:” Integrity with Environment • It’s the rolling around on the ground, it’s getting up and down off the ground, it’s holding your own in combat or on the field of play. • There are two basic kinds.
Crawling: Engaging the Horizontal Environment
Brachiating: Engaging the Vertical Environment
Push, Pull and the Sixth Movement • Combine to allow us to navigate the environment with our upper body • Crawling and Brachiating are beginning to be rediscovered.
It’s not complicated to add…
Loaded Supports • Lockouts and Supports have been part of our training for generations. • We just forgot them. • Teaching posture and support can be done with a simple concept and a simple plank
Rib Cage on the Pelvic Bowl: Box on a Bowl • If you can get the Pelvis to sit right, the rib cage (and the whole body) rests quietly on top. • Hip flexor stretches, Goblet Squats, Swings all seem to help.
• But, to fix it instantly…
The Kneeling Plank • Knees are basically in the position the feet would be in a squat. • The top of the head drives to zenith. • The belt is parallel with the floor. • Toes dig in. • Relax and let the load pull you down.
This is the common “wrong” position • This is the “butt back.” • The weight is all in the quads…the thighs.
• To fix it: let the load sit there…until “tired” pulls the athlete in line.
Box on Bowl • In the foreground is an attempt to show a box on a bowl. We didn’t have much to work with save the original Goblet from the Goblet Squat. • So, it is genius.
The Hip Instruction Trinity can help experienced and inexperienced trainees relearn the basics.
These can be warm up moves, corrections or just teaching the basics of the hinge and squat…and Loaded Carries. The Pelvic Tilt, the Kneeling Plank and the Six Point Rock
Kneeling Planks “solved” the Hip Displacement Continuum
Hinges and Squats BOTH have Max Hip Movement…but one difference. • Hinge the hips (swings, jumps) means maximal hip movement, minimal knee movement • Squats mean maximal hip movement, maximal knee movement • The swing is not a squat. • The squat is not a swing.
If you can do the Kneeling Plank, you can venture on to Loaded Carries • Loaded Carries • “Integrity Under Load.” • These are natural and easy to learn
People are often disappointed when I explain so little here… • The skill is the drill. • The drill is the skill.
• This is me and my brother, Gary, teaching the original group of Crossfitters. They invented this after we left…
Loaded Carries and the Sixth Movement teach Integrity • Clearly, Walking to Carries to Sprinting (Unloaded) reflects the Hunter-Gatherer historical record • Sometimes you have to Jump (Hinges with Acceleration) • Sometimes you throw things…Integrity WITH Acceleration
Throws Language • “Throws are built from the ground up.” • “If your brains were in your feet, you would throw farther.” (Ralph Maughan) • The arm comes last and fast. • It is a full body movement
What about Abs? • Dane Miller’s Formula: • • • • •
A+B+C=D Upper Body is “A” Lower Body is “B” Abs are “C” Performance is “D”
Drop C…Performance Drops.
The Mission Statement of “Get Up” • 1. The Body is One Piece • 2. There are three kinds of strength training: • •Putting weight overhead • •Picking it off the ground • •Carrying it for time or distance • 3. All training is complementary July 2002
The Problem has been…recently…
We were not all born to squat deep!
Two Words to Add to your Coaching: Integrity and Environment
Integrity • “Being the same person in every situation.” Basic Moral Theology • The body is one piece Basic Truth of proper training
Environment: “Everything Else” • It can be nature, the floor, the wall, the tree, whatever.
• It can also be your opponent.
The Fundamental Human Movements Push, Pull, “Sixth Movement, Loaded Supports, Hinge, Squat, Loaded Carry,
Push: Separation from Environment • It’s what you see a baby do with a floor and a teen with parents • Most of Janda’s Phasics: Delts, Triceps…abs and glutes • Push seems to be the muscles of youth
Pull: Embracing the Environment • It’s what you see me do with my grandchildren • Pulls tend to highlight Janda’s Tonics: Pecs, biceps, “Innie” muscles, hip flexors and hamstrings • For most of us, we need to stretch them as we age…as we tend to want to hold on to everything!
The “Sixth Movement:” Integrity with Environment • It’s the rolling around on the ground, it’s getting up and down off the ground, it’s holding your own in combat or on the field of play. • There are two basic kinds.
Crawling: Engaging the Horizontal Environment
Brachiating: Engaging the Vertical Environment
Push, Pull and the Sixth Movement • Combine to allow us to navigate the environment with our upper body • Crawling and Brachiating are beginning to be rediscovered.
It’s not complicated to add…
Loaded Supports • Lockouts and Supports have been part of our training for generations. • We just forgot them. • Teaching posture and support can be done with a simple concept and a simple plank
Rib Cage on the Pelvic Bowl: Box on a Bowl • If you can get the Pelvis to sit right, the rib cage (and the whole body) rests quietly on top. • Hip flexor stretches, Goblet Squats, Swings all seem to help.
• But, to fix it instantly…
The Kneeling Plank • Knees are basically in the position the feet would be in a squat. • The top of the head drives to zenith. • The belt is parallel with the floor. • Toes dig in. • Relax and let the load pull you down.
This is the common “wrong” position • This is the “butt back.” • The weight is all in the quads…the thighs.
• To fix it: let the load sit there…until “tired” pulls the athlete in line.
Box on Bowl • In the foreground is an attempt to show a box on a bowl. We didn’t have much to work with save the original Goblet from the Goblet Squat. • So, it is genius.
The Hip Instruction Trinity can help experienced and inexperienced trainees relearn the basics.
These can be warm up moves, corrections or just teaching the basics of the hinge and squat…and Loaded Carries. The Pelvic Tilt, the Kneeling Plank and the Six Point Rock
Kneeling Planks “solved” the Hip Displacement Continuum
Hinges and Squats BOTH have Max Hip Movement…but one difference. • Hinge the hips (swings, jumps) means maximal hip movement, minimal knee movement • Squats mean maximal hip movement, maximal knee movement • The swing is not a squat. • The squat is not a swing.
If you can do the Kneeling Plank, you can venture on to Loaded Carries • Loaded Carries • “Integrity Under Load.” • These are natural and easy to learn
People are often disappointed when I explain so little here… • The skill is the drill. • The drill is the skill.
• This is me and my brother, Gary, teaching the original group of Crossfitters. They invented this after we left…
Loaded Carries and the Sixth Movement teach Integrity • Clearly, Walking to Carries to Sprinting (Unloaded) reflects the Hunter-Gatherer historical record • Sometimes you have to Jump (Hinges with Acceleration) • Sometimes you throw things…Integrity WITH Acceleration
Throws Language • “Throws are built from the ground up.” • “If your brains were in your feet, you would throw farther.” (Ralph Maughan) • The arm comes last and fast. • It is a full body movement
What about Abs? • Dane Miller’s Formula: • • • • •
A+B+C=D Upper Body is “A” Lower Body is “B” Abs are “C” Performance is “D”
Drop C…Performance Drops.
