Why EASY STRENGTH Programming "Just Works" | Dan John
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- Опубликовано: 6 июн 2023
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Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.
Dan spends his work life blending weekly strength training workshops and lectures with full-time writing, and is also an online religious studies instructor for Columbia College of Missouri. As a Fulbright Scholar, he toured the Middle East exploring the foundations of religious education systems. Dan is also a Senior Lecturer for St Mary’s University, Twickenham, London.
His books, on weightlifting, include Intervention, Never Let Go, Mass Made Simple and Easy Strength, written with Pavel Tsatsouline as well as From Dad, To Grad. He and Josh Hillis co-authored “Fat Loss Happens on Monday.”
Dan is one of the original practitioners of the "Kettlebell Swing" in the US and is widely renowned to be the inventor of the "Kettlebell Goblet Squat". He is the host of the weekly Dan John Podcast; discussing all things strength, kettlebells, Olympic weightlifting and athletic performance as well as doing live workshops, coaching and online personal training.
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I like it because I can complete it in 20-25 minutes. It is a purely mental thing I have with time. When my workouts were an hour or more, I always felt this pressure/stress that I could be doing something else more important; house stuff, work, school, relationships, etc... Now it is real easy to fit into my schedule. Like you say, it is doable for me. Thanks Dan!
I noted the same thing!
Here’s my problem with “Easy Strength”. A couple months ago, I was struggling with my 28kg kettlebells, so I was doing some research and came upon “Easy Strength”. I figured I’d drop back to my 24’s and give 2x5 a go for a while, then come back.
I just picked up the 28’s again and they’re flying like they’re nothing. These bells don’t buy themselves, man!
In all seriousness, you may have given me a workout pattern I can follow for years and still get stronger with minimal time investment. You’re a legend.
I blush! But...you are right. Why do all the extra stuff if it simply ends up just being "extra stuff?"
We had our first child last September. I’ve been living of 2x5 for a few months now. I keep all my weight racked and just do them when I can. Some times all at once, and other times throughout the day. I had to finally put the journal down and do it completely Park bench because I was too focused on incremental progress. Funny how the bar just keeps moving faster with the same weight. Almost like I’m getting stronger!
I love this!!!
Help Dan beat the Algo
👍🔁✅🛎️
Always appreciated.
2 sets of 5 is really achievable, even light when you get tired mentally give you such a pump. Thank Dan.
I very much agree
"Do-able and repeatable". Bang on! Many thanks :)
Thank you.
I really enjoy listening to Dan john
Thank you!
Fantastic discussion. I am constantly finding gems from your podcasts.
Great to hear! It's always good to hear from you.
Spot on. Easy Strength is working for me! 😊
Good to hear!
Doable & Repeatable.
By Dan John.
Gold.
Thank you!
Big fan of easy strength. I enjoy trying different workouts but I always come back to easy strength.
Keep it up. I do basically the same thing and wave in and out of other training programs to fix an issue or challenge or competition.
Gotta get the book now.
danjohnuniversity.com/bookstore...enjoy
You're like the Warren Buffet of fitness. Whereas he reads old copies of the wall street journal you still have your old fitness mags and reference them. It's all relevant.
Well, thank you. Buffet would have been an amazing strength coach.
You know, as someone who trained for years in the powerlifts. I once squatted 455 and deadlifted 500 at 207 BW. The problem was that any program I ran I could never get the "reproducible" part right. I got those maxes maybe once or twice a year, and spent the rest of the year worrying if I could get close to there let alone getting better. I got so desperate at times that I would overeat and gain body fat because I thought the extra calories would lead to "reproducibility.". Turns out, extra food only led to mild increases in strength and the trade off was several pant sizes and doctors sounding off alarm bells. I did this for about a year and half. I got fatter, injuries accumulated and quitting training altogether seemed like a very real option. Around then, I picked up Easy Strength by you and Pavel and the workouts at first looked weird. Volume and intensity seemed way to low compared to a standard powerlifting program, but I shrugged and said why not I was already at wits end. The first thing I noticed was the extra headspace I gained because the workouts were so easy. I wanted to train rather than dreading what the next injury was. Two months in I noticed that lifts that would have taken me 3 warmups sets and a 30 min foam rolling routine was no longer needed. I was confident I could hit a heavy weight with very little effort or warmup. Next the injuries started to slowly disappearing (I don't actually know why this is) and sleep got better. I am now four months in and I am confident that I can exceed my previous maxes in the near future. I am currently working slowly losing the gained fat (it is taking longer than I thought it would). Not sure how to say this over the internet, but thank you for "figuring it out" for the rest of us. At the end of the day, I just wanted a program that we can rely on and some hope that I am getting better. Thank you!
Wow. Thanks so much for sharing this.
As I start to dig a more into it, to understand easy strength (and do it), it oddly reminds of many times I heard my parents ramble about or say something I did not understant fully (or at all) at the time, but (many times years) later, I start to get it. Hat's off to Dan and Pavel for Easy Strength, and thank you to Dan for all the insights. Over time, "Wise Strength" seems to me a fitting cognomen for "Easy Strength". "Easy 'the wise' strength"... Guess I would starve in marketing.
I would have to write an additional 10,000 pages explaining that!
Wish i known this when i had hair hahha..i was so mad about heavy lifts and alwsys go for failure n lack rest n lost good amount of hair
Well, there are now some medicines that can help hair!
So a 2x5 workout would be fullbody?
For example : press , rows , squat and deadlifts
You can do this for a bit. Obviously, the body adapts (adding load is appropriate and keeps working). I like to go from 2 x 5 to 5 x 2 and really increase load. 3 x 3 is a great one, too.
👍
Thank you!
Wouldn't 5 sets of 2 be better for strength?
If you read the book, you will see it is my favorite.
Can 2 x 5 build some mass over time?
It worked for a lot of people. Now, I think a lot of people want stuff "over night" and often don't give the time to build up the load and movements.
Try 2 X 10
Dan has mentioned 2,3,5 reps and then a set of 10 at the end to help with hypertrophy in the past,,,?
@@DanJohnStrengthCoach Exactly , try squating in this manner for 10 years and let me know if you legs and even rest of body did not grow.. but strength is measured in time;) Also you want to be strong all your life not only in your younger years.. Keep pushing and pulling guys and girls:)
Gironda called it " the honest workout"
Yes, that's it..
Q. What's the most intense that you could go and you still can come back to the gym tomorrow?
A. 2x5 with reasonable load.
Then the practice factor and the X factor kick in and you get freakishly strong. It's hard to believe and totally obvious all at the same time when you try it.
"Embrace the obvious." My key coaching point.
Spellchock the Tittle.
Please forgive us...
@Dan John Ha Ha. 2 sets of 5 kneeling presses is your penance. Love all your stuff.
🙄