Dan John Armor Building Complex
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- Опубликовано: 5 окт 2024
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This might be the first time I've been called a trainer.
It was a welcome surprise to see MW talk about your programming, and a welcome surprise to see you here. Thanks to both of you.
P.S. - Love "Wandering Weights"
@@sibinpthomas Thank you. I put a lot of work into it.
Thank you sir for this excellent design. I read an old t nation article about this a while ago and I was going from memory after I was asked to comment on it. Is there anything I missed. I subscribed to your channel so I can catch up on your work. I read about a 5 min block of doing this nonstop which is a killer idea.
@@MarkWildman The five minute test is really a beast. You do a great job here!
But not the first time you’ve been called a Legend.
Dan John is a legend.
Damn right mate. No second thoughts there
That's a stretch.
I love Dan John's stuff. His chanel on RUclips is well worth checking out
Recently, Dan John himself detailed the single kettlebell ABC. It's two cleans and presses (one with each hand) + two front squats. Then the same thing starting with the other hand.
Cool
Dan John has a new single kettlebell version of the ABC on his channel. It goes: Clean and press (L), Clean and press (R), 2 front squats (R), quick shake, Clean and press (R), Clean and press (L), 2 front squats (L).
I found Dan John's channel a few months ago and the man is very wise, learned and won an NCAA title in discus. A fan of Wildman will likely find quite a bit to learn over there too.
Same! And same thoughts exactly.
Dan is a weekly guest of the Pat Flynn Show. It's a livestream with Q&A. Check it out.
I remember reading about Dan John in old T-Nation articles over a decade ago when I was in college. He was one of my preferred writers due to his approach and demeanor with training, nevermind his numbers. Glad to see he's still going strong.
@@antonipoblocki There are some great interviews he's done with Gregory Lebestark as well.
I took your recommendation and followed him. Thank you.
Good to see Coach Dan getting more visibility!
More great combination KB moves. I wish I'd started KB training years ago instead of in my 60's. These combination circuits have reignited my enthusiasm to be Fit for Life!
Thanks again MW.
Started in my fifties now 64. Ordered a 80 lb yesterday. Bells and yoga can be life changing.
You’re both extremely bad ass.
Respect 🫡
@@fishbelly789 fvck dude, I'm Never going past 50 lbs in my 40s. It's my absolute limit in my mind, for Turkish getups, swings, cleans, squats, and overhead lifts
I'll warm up with 25, then 35, then 40, then 45, and then 50.
@@blockaderunner 👍that’s more than enough. A lot more than most. Warning, I’ve branched out to heavy clubs. Once you buy one heavy club. You end up buy a heavier club🤗
Besides your channel, Dan John is one of only two other fitness type RUclips accounts I watch regularly. I've been doing the Humane Burpee for a while now.
I’ll have to look that up.
Sir, let be said after you have long left this world that you help and inspired a guy like like me to feel good about himself. May God continue to bless you in what you do.
That is appreciated
The thumbs back on the cleans really helped my form on this. Been doing armor building off and on for awhile but it really clicked with thumbs back.
I use this complex as part of my running strength training workout, it hits the spot!!
Did a 30-minute EMOM of this complex yesterday using 2 unevenly weighted KBs (20 & 24 kg...alternating weights per hand)...this was extremely killer!
That’s big, I struggle to get past 15 mins with double 24s
@@jonathanward7912 Thanks! Admittedly, I get really winded after so it's no cakewalk.
Dan john is awesome. Glad to hear this.
Thank you for showing the single hand version as well. Plus all the extra commentary. This was excellent. I plan on using just a single kettlebell for quite a while, so I really appreciate the single hand demo.
I will also be using a single kb, how do you work your work time and rest time, by using emom or different method please?
@@dogrescuer1321 I think I would start with doing the EMOM style, but set the timer for 2 minutes. Do the exercise and see how much time remaining that you have. I try to target a "time remaining" of between 30 sec and 60 seconds. Then adjust the timer. I've had some exercises where I do Every 90 seconds on the 90 seconds.
@@thenrie98 thank you 😊.
me too cause I can't buy another 40 lb all sold out, I buy only Weiders
Outstanding presentation. You are a quality instructor. Extremely classy on your part to give Dan John the credit he deserves for creating the Amour Building Complex. So many online trainers try to make themselves look knowledgable by stealing other people's original work. #MuchRespect
Dan's 10, 000 Swing Challenge is another mad mad one
I love Dan John.
Love me Dan John. Highly recommend his youtube channel, he's such a wholesome dude and his depth of knowledge is so deep. I'm reading one of his books right now and finding all kinds of useful things like the "Standing Deadbug" which I'd never seen anywhere else before. Tried it today and it really exposed some weaknesses.
I’ll look his channel up. I’d only read old articles from about 10 years ago
@@MarkWildman Why? His thoughts have not changed drastically. His training is very solid.
@@MarkWildman I encourage looking him up even if you read his stuff from 10 years ago. He is always evolving his concepts and executions. Love what you both are doing to advance the field of strength training!
@@andrewlawlorPhD ill subscribe to his channel. its extremely hard to keep up with the level of content generated around these topics and actually work, but there are some extremely strong recommendations in this thread so i will make time to learn,
We have now come full circle. I actually discovered your channel via the YT algorithm after searching for and watching Dan John's Armor Building Complex video.
Mark, really love your videos. I've also followed Dan John off and on for years. I'm really pleased to see you site him. I did his 10,000 swing challenge this past January. It would be interesting to see you two do something together.
How did you find the 10,000 swing challenge?
Dan John is awesome imho. His farmer's walk and water filled pvc pile drills are are legendary too. Thanks for sharing Mark. Enjoyed this video.
Thank you for the continued inspiration. Just done a 10 min EMOM with 2x 16kg ('cos you work with what you've got!).
Nice
Dan is great, I really like his attitude towards training. Other than this channel, I get a lot of my direction from his channel and Tim Anderson with Original Strength. I'd love to see a conversation with one or the other!
Thanks for giving Dan John credit and great video and explanation 👍
I always use this as my ramp up, especially if I've missed training for a week.
Dan’s still going strong! Thanks Mark!
I've done this last weekend 14 reps of 2/1/3 OTM coupled with skipping rope for 40 seconds and 20 seconds rest. A blast.
What I'll do every weekend is 2X turkish getups each side for 5 sets, then 12X swings for 5 sets, then 4X squats each side for 5 sets, then 5X cleans each side for 5 sets, then 5X overhead presses each side for 4 sets, then 3X combo clean, squat, and overhead press each side for 5 sets.
All of this I do interlaced with shadowboxing of 2 combos 3X in-between each set or each exercise at random, then I top off the workout with wrist rollers 3X interlaced with abdominal work of the deadbug, heeltaps, and concentrated crunch, with maybe a long-plank, and possibly depending on how much energy I have that day, walking on hands off a bosu ball and pushup-planks off a bosu ball.
I did these today..taxed my whole body. Felt like I could lift a house afterwards!! This complex works!!
Clean press squat.
Add a carry at the end. Add an overhead/rack carry at the end. There are no rules.
Do a single press at the bottom of the squat. Do a double press at the bottom. This takes more flexibility than you would think. Take your time with it.
There are no rules. Unlimited complexity. Simple but not easy.
Thanks for keeping it Wild, Man.
Ran a 10 minute EMOM of the single bell version this morning right after my TGU volume cycle - totally cooked by the end! Mark, a thousand thanks for always adding great KB content.
did these for the last couple of days. I was able to stick to emom very easily at 16kg for 15 sets. I felt great after too! Definitely adding this to my routine. thanks mark!
Dan John's channel and yours are the two channels I follow religiously for kettlebell info. Thank you for demonstrating his Armor Builders.
What are some other good things I should look at
@@MarkWildman He tends to focus mostly on programming and suggestions for folks in a fairly wide range of physicality levels.
I think his 'Bulgarian Goatbag Swings' are a nice variant for folks who want a more grind instead of ballistic hinge movement for swings, and goblet squat curls are a good combo. His "Humane Burpee" is a nice option to spare people's joints who want to avoid some of the issues around the classic Burpee.
Dan John is a very big proponent of weighted carries though I don't think there's much new to say other than changes in programming/additional movements to pair with them.
His Q&A videos are usually 2-4 minutes and well labeled by topic, so you might want to just poke around his channel a bit and see fi anything piques your interest.
Hello How are you doing today
Excellent explanation. I really appreciate your specifics in terms of thumb and elbow placement. Very clear, thoroughly taught step-by-step. Thanks!
Planning on doing the 10,000 swing challenge again this year. Dan John's explanation on how to teach the hip hinge is great if people are having issues with it.
Awesome. Good timing I started doing it last week. Great that you put a video for it.
I gotta say, Mark, you're a really good instructor. Much luck to you.
I find it scandalous that you either don’t know Dan John and have to say “I think his name is” or that you pretend you don’t.
I'm happy you covered this one.
Dan John is a genius and thank you for this higly instructional video.
"thumb back, thumb up".....That may have been the most simple, but best form coaching line I've heard yet for Noobs like myself. Sub'd!
As always instrumental in helping us to live life better. Thank you
Thanks Mark for again a great video! Really appreciate your work and the sound advice you give. Sticking to it is something else but working on it. Volume cycling the c+p is giving results.
I don’t think the basics get enough love but just building up in clean and press is so beneficial. Thank you for doing the work
Didn't know what a monster lift was but here's one I've been doing lately that I like...alternating halo + pullover + front squat
Love the idea of doing this as an EMOM.. sick complex
It’s definitely fun
Love it! Thank you 🎉
Never let go by Dan John should be in every coaches to read list
Great complex, and one I use almost weekly, sometimes as a standalone or integrated with sprints, burpees, or another calisthenic. Great instructional video!
I ran this today with a single kettlebell as a 10 minute EMOM after some barbell squats. I enjoyed it 👌
It's worth noting Dan John has recently made an updated Armor Complex to incorporate a single kettlebell.
The method is:
1xClean & Press on the Left,
Switch to the Right arm after completing the Left Rep
1x Clean & Press Right
2x Front Squats Right
Then go from Right to Left and you've completed a set.
Having immediately thought of this solution when faced with the same problem, I thought it'd be obvious :)
Great wo Mark, simple and effective! I’ll be doin this one today thanks man
Great video. Always awesome stuff. Thanks Mark.
Dan is a genius & his armor bldg was a game changer for me.
It is fantastic. I hadn’t been following Dan John’s work other than an old t nation article from a decade ago, but this complex borders on genius design so I’ve subscribed to his channel and I’ll go though his designs. Very excited to learn new things.
Interesting! Just did 10 rounds after a 90 minute zone 2 cardio workout, very nice! I was a little surprised that your KB clean looks more like a KB swing plus clean rather than a vertical up-pull motion that is usually done with barbell cleans...will try it that way next time.
Excellent demo. Thank you. This seems a lot like Dry Fighting Weight by Geoff Neupert. I've seen a variation that added in deficit push ups and pendaly rows at +1 rep to what ever rep count you use on cleans. This would hit chest and back too.
I have never been to a gym in my life. I used to play for the national team in a sport in my early 20s. I have only done spint training and own a bunch of kettlebells i bought second hand. The only programs ive done are ones taught by coach dan john. I am going to be 43 now. Push pull hinge squat and carrys + sir dan john changed my life forever.
This is my favourite complex *but* it's not enough pressing volume for me, I tend towards 2-2-3 or 1 row, clean to rack, 2 press, 3 squats. I've done the single KB version but the squats get un-fun real quick when doing 3 each side!
OUTSTANDING!
Thank you sir.
One set I like is: (1 handed) -> 1swing, 1 clean, 1 squat, 1 press and repeat. (usually 5times per hand is 1 set, number of sets depending on current condition)
Awesome Thank you! Great break down
Breath Behind the Shield. Awesome Stuff. Thanks.
Dan John's work is brilliant for the serious trainee.
Any other of his ideas you would recommend?
Humane Burpee! I'd love to see the take on that @markwildman
@@MarkWildman Oh Wow, I missed this notification of your comment... I'd love your thoughts on how effective farmers carries can be. And, he made a single kettlebell adjustment of this complex.
A nice variation: 2 cleans, 1 press, 2 squats then either 1 pull up or an 8 second carry. Bump the timer to 1.10 per round. Not as portable as needs a pull up bar but great for variation 👍
One of my favorite complexes. I call it the Hero workout.
These are great. I do one followed by a dozen pushups on the kbs rest then repeat for a total of 12 reps.
Great video Mark! Thanks as always.
Brilliant as ever 👍
Also good to do 3 cleans 1 press 2 squats for more sets.
You referenced this video in the new "Stand Up Strong" video and I love this. Especially the single kettlebell variation. I assume you could also do an asymmetric variation with two different kettlebell weights?
You certainly could. Just do an equal number of sets on each side
Ooooo. ‘Total-tension’ complexes. Used to love these!
I've (hopefully!) My commercial diving and surface supplied training in September. It's in the middle of nowhere so I'm thinking just 2 28kg bells, a climbing rope and some running shoes. This should be a perfect complex to do
Informative. I did this today after 500 KB swings
This is a great video. What is the reasoning for the thumb pointed back when you initiate the clean? Thanks
Fantastic to see you referencing Dan John's work, I do see a lot of similarities in both of your philosophies of training. One question though, when you say about racking the kettlebells in the clean position to mimic a fighters guard, do you adjust the rack position for women? I've found when training some more well endowed women, they have trouble with a front rack position and have to move it more to the sides.
You are correct, the important part is vertical forearms and flat wrists.
Love the ABC protocol....sometimes I like to change the reps to 222...cos I like training shoulders
Maybe I’ll do that this morning
Reduce back pain yes yes yes..
Big up.👌🏾👌🏾👌🏾👏🏽👏🏽👏🏽
This looks similar to my Triple Squat Long Cycle. (Clean > racked KB Squat > Racked KB Squat> Push Press > Catch > rack squat > down). I am enamored (enARMOURED?) by Asymmetrical load at this time.
I like to do this with just one medium weight kettlebell for a 5 minute warm-up, but I do both sides within a minute. This leaves about 20 seconds of rest. After 5 minutes I feel the main movements (pushing, hinging, squatting) are well-warmed up and the heart rate is up as well, but because of the low number of reps per movement you aren’t fatigued in any of these movements yet.
For the main workout I prefer working the nerd math though, but this workout is nice to switch things up once in a while.
Cool. I was already making up my on monster lifts but did not think about the different numbers.
I love this! Simple and short...
Hello How are you doing today
That’s insane workout
Used your thumb inward point on a kettlebell clean (handy promt) and just held a heavy kettle bell racked as long as I could stand, fun endurance test
Great stuff!!! As usual 👍🏼✌🏼
Great complex and a lot of variations if you choose to experiment. With the single KB version I would tame the squats a bit to maybe 2 per set. Otherwise the ratio of squats will get skewed a bit. In a 10 minute EMOM you will do 2x the # of squats vs the 2 KB version....
dam this looks so fun actually; think I'll try this one come spring, mixing it with Pavel Tsatsouline's Simple & Sinister
Nicely done
I've always thought that clean squat press (CSP) was pretty much the toughest most toughening complex. Certainly wrecks me faster than anything else.
I might have to try this... in a couple years.
So nice! thanks
Can hear your knees crunching on those squats, Mark! 🙂
That’s what happens when most of your knee is gone from ripping your leg apart
Do you think this could be done with a 16kg and 24kg bell or a 24kg and 32kg?
Probably
It's another form of offset load, similar but different to both the single and the double kettlebell version.
If so desired you prossibly even could do it with one kettlebell anchored low, overhead or in the rack position
Yes, just rotate the weights between L and R. But, you also have to take into account if you have imbalances. If not, just rotate, if yes, do what works but I would try to build strength on the weaker side by using the heavier weight. This all assumes that you have solid form and range of motion through the entire sequence of movements.
Would make it even better tbh
@@snoopcane4422 you savage you!
Yes, those are the bells I use. I’ve been doing ABC for months now and, as Dan would say, magical things happen.
Mark - Would love to see a Nerd Math Progression on this. Similar to Nerd Math #48?
This was awesome!
I often times switch the number of reps to, instead of 2, 1, 3, to 1, 2, 3 on days I want to focus more on shoulders and overhead movements.
I just did this and it crushed me. Single 45lbs 10 emom.
Excellent.
Push pull bend squat twist throw run sprint carry gait walk. The farmers protocol. Farm fit!
Christ man was that your knees crunching in the squats. Made me weak. Question can you use different weighted bells for this as long as you alternate? As apprised to single bell.
Would it be wise to add push-ups and pull-ups to this complex, or a superset of push-ups and pull-ups? Thanks
Beauty. Love it.