Why Traditional Strength Programs Simply Don't Work…
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- Опубликовано: 28 сен 2024
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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'd rather be the oldest guy in the gym then the youngest guy in the nursing home!
Well played!
Bullseye 🎯
Dan dropping wisdom on every episode. It’s up to all of you to pick it up.
👍🔁✅🛎️
Much appreciated. Thank you.
Excellent value within 10 minutes, can't beat it!
Thank you!
Best use of Ecclesiastes reference in a strength training sermon that I’ve seen yet! 😂. Seriously, thank you for the continued guidance and practical advice!
Glad you enjoyed it!
I found swimming was a game changer. It helps with breathing, lung capacity, cardio and flexibility. So I lift 3 times per week and swim 2.
My friend, Merrill, does the same: he's 91.
In my limited experience (68 yo with diabetes and injuries) you can’t just either reduce volume or weight. You might have to do both. Or change exercises for a while. I agree with the advice of listening to your body and do what doesn’t hurt you today.
Excellent point.
Thank you Dan 💪🏻
You are welcome.
I keep threatening to try a version of Serge Nubret style (but modified for a human) training: 20rm for 12 reps, 30-60 second rests, 5-8 sets per exercise with 3-4 exercises per bodypart. ABC rest ABC rest... I think the weights is what gets us as we get older. Even with this training, strength gains come but it's less structured and "just happens"
It’s a great experiment. Let me know how it goes.
Just an FYI..the last few SPOTIFY podcasts, you sound like you're on your PC mic vs. the one on your desk. Can't really hear you...something isn't right.
I don’t know what’s going on. Nothings changed on my end. If they work on RUclips, that’s where most people listen. But I can ask.
@@DanJohnStrengthCoach It sounds the same here....like you're on the PC mic...but the levels are better. I run a similar setup, and sometimes the "default" can change. Again, just an FYI. Stepped up my ABC to 20KG from 16KG this AM. 55 yo M...Wife jump from 16lbs to 20lbs...56...Making those GAINS!
I hear him great as usual
Great video,as always!...
I cannot stress enough for the need for older lifters to move to heavy duty resistance bands. Though they have some issues -no more than weights,using heavy duty resistance bands just doesn't kill the joints and I can still get down to low reps and struggle w them. Costs a decent penny to get a good set (150.00 - 400.00),but they have lasted me a looooong time so far,and I look and feel great. No one will lose gains using heavy duty bands.
I don't really understand what the difference is. All your body feels is resistance, it doesn't matter from what. 25lbs of dumbbell vs 25lbs of resistance band........
I'm not trying to be rude or dismissive, I just don't understand.
@@farstrider79 Then maybe u should research 1st? No,it's not the same on your joints,and it's a variable resistance depending on where you are in the lift. There are plenty of studies saying that resistance bands are better than weights overall.With weights,you are lifting heavy weight - literally. With bands,you are just working against force - literally. Years of weight lifting catches up w joints (you're kind of young,aren't you? Bc you would know this.) Years of working w resistance bands,and I only feel the soreness in my muscles. I also still use weights for many movements,just not the big compounds.
@@brotherlittlefoot2216 I'm a 44 year old construction worker that also lifts weights. You could say that I'm familiar with aches and pains.
Thanks for answering my question, I was researching by asking questions.
@@farstrider79 Wasn't insulting you,just wondering how you didn't know about heavy duty resistance bands. Look up Clench Fitness resistance bands;they go up to 400 lbs of force.
@@farstrider79 You can also look into isometrics - which does 100% work.
Thanks for the insight!!!
In your 50’s what did you perceive had more value. A heavy deadlift (Over 405) or a heavy farmers walk (over 150 a hand). Or is it a risk vs reward issue!?!
I would say both. And you have to think that through.
Thank you!!!
Yeah doing Starting Strength also for a year now. I'm 46yo and in the same boat. Thanks for answering this question.
My pleasure. Thanks for responding.
Hey Dan, are you familiar with the work of Indian trainer and professional athlete Rishi Remesh? - Just stumbled across his videos and I really think he's got a lot of great ideas - similar to your approach but still different.
A very interesting short video to learn about his training style would be the following : "UNCONVENTIONAL FULL BODY WORKOUT WITH KETTLEBELLS AND STEEL MACE"....
Thank you for this. No, I don't recognize the name.
Kind a lost what is the conclusion? Variety is good for the older lifters and volume is not bad?
Variety and volume are good.
gains
are NOT RELEVANT
in the wrong timeframe
... the further back (even
more than this month or
today) the less relevant
since it likely means
you werent training
to your best potential
back in your teens-20s
so are shooting fish
in a barrel to be getting
lifetime PRs over 40
It's hard to follow this as it is typed out...was there an issue?
I am 53 and I don't think I will power squat 435 without wraps again or paused bench 355 again, but I don't think those are in my best interest anyway. I used to be pretty strong with 7 pullups at 200 and standing strict press at 190 but let them go, and currently can do 1 pullup about 90% of the way and press about 105 strict. A also think I can get my hamstrings stronger with swings and glute-ham raises and leg curls. So my focus is on more balanced strength with pullups and presses and being able to sit at the bottom of a deep squat with 200 pounds for a minute. The power bench press and squat are designed to move weight, not build strength. Also focusing on grip and triceps strength and planking, one arm shoulder presses, and picking up 150 pound medicine ball, and also walking with a wheelbarrow, carries and pushing a sled. I can actually run smoothly again and my knees feel great from squat "sits" and also do a lot of hangs from the pullup bar. There is so much that I never got really strong in trying to get to a 1300 pound raw powerlifting total at 198 which I never got to (topped out at 1225 with just a belt at about 210).
It’s just the reality of things, I think. Thanks for sharing that.
Did you get injured? Barely 1 pull-up and a 105 press is very weak even for a 53 year old. I’m 49 and can do 12 pull-ups strict at a body weight of 190, and I don’t consider myself that strong. I was never as strong as you in the bench…with your former strength levels you should be doing more…
@@Michael-cb5nm I got "impingement" but I think it was from NOT overhead pressing. I used Westside powerlifting type programming with some modifications and I could close grip 320 paused with no arch, triple 315, paused bench 355. When I was 25 I could bench 225 and overhead press 175, but by the time I was benching 355 my best OHP was 190. I'm 5-8 205 and tested at 20.5% bodyfat, but chin-ups were hurt by shoulders too. Seriously, NOT pressing fu*ked up my shoulders. I lost all the upper back/trap supportive muscles that stabilize everything. I was OK in the lower body, did a 302.5 front squat and 405 raw high bar with a pause. It's pretty interesting how I could be weak in several movement patterns. At any rate, I can prioritize pullups and OHP now. Dead hangs for 60s brought my shoulder back to life. When I started to OHP again, I literally began with 1-arm presses with an 8 pound dumbbell and because of all the pec and lat tension, I could barely move my hand straight up overhead.
Kind of a clickbait tile, but, as always, I'm glad I clicked.
I don't write them but thank you for clicking.
@@DanJohnStrengthCoach thanks for making great content!
@@DanJohnStrengthCoach who does come up with the titles for your content Dan? Just curious from a managing content perspective.
Ozzy does this. I leave it alone as I really don't know what to do with this stuff.
@@DanJohnStrengthCoach much thanks Dan. Im trying to learn and always ask “creators” and most importantly, people I like, how they go about their business to see what I can pick up.
But can the weightlifters do handstands and backflips? Isn’t that a more realistic definition of health?
You are confusing health with fitness/performance. Lee James, 1976 silver medalist in the 198 class used to do back flips after PRs; John Grimek was famous for his hand balancing...among all the other classic lifters. Moreover, like the guy who bitched me out about Burpees (Royal Burpee, the inventor, must struggle in his afterlife), many of the points I see on RUclips seem to confuse the ability to do a task, fitness, with a measurement across all humanity. If longevity is the answer, the oldest person "wins." If strength is the answer, the greatest clean and jerker or deadlifter wins...
The reason you can't lift heavier in a gym when your older is because you have been training for decades and you've reached the ceiling for that exercise nothing to do with being older. If you have a properly planned program it will have nothing to do with your ligaments etc being older. Most people haven't got a clue how often and which exercises to use that's why they are always looking for the holy grail. Volume is not going to hurt you when your young or old just simply don't goto failure you can then do 5sets no problem and you will get stronger because your body will need to adapt to the exercise
The evidence doesn't support this. I only need to look at Masters O lifting records to show you this. I've been O lifting since 1975 and I can't even get close to my big lifts in my 30s. The bar hasn't changed, I have my same DNA, but things happen.
💯💯💯💯💯💯💯
Thank you
What is the source for the twelve week peak program you mentioned"?
Purposeful primitive?
@DanJohnStrengthCoach possibly! It was the 12 week one you suggested for fall by Dave Martin. I couldn't find it anywhere. I've never done a structured program before but I'm going to try it to keep consistent this year while work and responsibilities are piling up
Volume is definitely the killer for the older lifter...if they have a weak mind and crap attitude.
I'm not sure I understand this.
Is it me or has Dan got younger this year???
Far less life stress...by like a million times less.
@@DanJohnStrengthCoach I'm glad, my man. Be well.