Thank you gentlemen, appreciate these podcast episodes very much! Dan John’s “Barking Knee Complex” 3-5 Sets *Clean Grip OR Snatch Grip Snatch Grip Deadlift x 8 Hang Power Snatch x 8 Overhead Squat x 8 Good Morning’s x 8 Bent Over Rows x 8 OR 3-5 Sets *Clean Grip OR Snatch Grip Snatch Grip Deadlift x 8 Snatch Grip High Pull x 8 Hang Power Snatch x 8 Good Morning’s x 8 Bent Over Rows x 8 **Another Variation** 3-5 Sets RDL x 8 High Pull x 8 Snatch x 8 Back Squat x 8 Good Morning x 8
I never liked taking the 4th week as a deload on 5/3/1. I used to do two cycles as long as I was progressing. I try to deload or shift my training focus for one week every other month in the 6 to 8 week time frame. I also try to go on hiking trips 2 times a year (no heavy weight lifting during those trips).
Offering up a different perspective on mace training: EDIT: just for context, i’m following Dan’s ABC program to the tee, and doing macebell training on pretty much every other day i’m not doing ABC. Not unlike Olympic lifting, i think the learning curve for mace training is steeper than the learning curve for kettlebells. Whereas you can pick up a light kettlebell and just do a swing (even if your form is off) without much risk… trying a mace 360 (one of the most basic, introductory movements for mace) even with a light mace can be pretty daunting, and could even throw your shoulder out if you have no idea what you’re doing. So bottom line: if you’re either of the following, then I think Mace training can actually offer (dare I say) even more bang for buck than kettlebell… that is, A. You need to be really patient and athletic or B. You need to be willing to pay for a coach. But if you’re not commited to the longer journey of mace swinging - and you don’t just inherently get pleasure from doing it - then it’s probably not your best option.
Impulse post, and only 3 minutes in 😄. Calisthenics progressions are a bit … sketchy, imo. The most linear path to a handstand push-up is (basically) to overhead press with your bell of choice (kettle or bar) and practicing hand standing in the meantime. Pistol squat? Practice your unilateral or bi-lateral bell exercises of choice and simultaneously put in the balance and mobility work. I think there’s value in progressive calisthenics materials, but practitioners spin their wheels for years when they could just build conventional strength while practicing the novelty aspects. 💡
That’s right, the progression path just isn’t as smooth with many calisthenics moves. And truth is, while it may sound like military pressing will translate, it often does not, or at least not well. To get the HDPU, you really just need to attack it directly, and that’s not going to be very realistic or even desirable for many people wanting to build more upper body strength. Cool if someone is the exception to that, but for most people, most of the time, just picking up some external weight is going to be a lot more practical. 💪
What a sweet part of the week this livestream is.
I couldn’t agree more. And who knew?? I’m so glad to have stumbled upon this awesome synergy between Pat, Dan and the audience!
Thank you!!
@@indokenmore love to hear this. Thank you!
Thank you gentlemen, appreciate these podcast episodes very much!
Dan John’s “Barking Knee Complex”
3-5 Sets
*Clean Grip OR Snatch Grip
Snatch Grip Deadlift x 8
Hang Power Snatch x 8
Overhead Squat x 8
Good Morning’s x 8
Bent Over Rows x 8
OR
3-5 Sets
*Clean Grip OR Snatch Grip
Snatch Grip Deadlift x 8
Snatch Grip High Pull x 8
Hang Power Snatch x 8
Good Morning’s x 8
Bent Over Rows x 8
**Another Variation**
3-5 Sets
RDL x 8
High Pull x 8
Snatch x 8
Back Squat x 8
Good Morning x 8
Thanks for writing that out!
@@supmuhhumbruh my pleasure, Pat! I could listen to you guys chat all day! Thank you.
I never liked taking the 4th week as a deload on 5/3/1. I used to do two cycles as long as I was progressing. I try to deload or shift my training focus for one week every other month in the 6 to 8 week time frame. I also try to go on hiking trips 2 times a year (no heavy weight lifting during those trips).
Offering up a different perspective on mace training:
EDIT: just for context, i’m following Dan’s ABC program to the tee, and doing macebell training on pretty much every other day i’m not doing ABC.
Not unlike Olympic lifting, i think the learning curve for mace training is steeper than the learning curve for kettlebells.
Whereas you can pick up a light kettlebell and just do a swing (even if your form is off) without much risk… trying a mace 360 (one of the most basic, introductory movements for mace) even with a light mace can be pretty daunting, and could even throw your shoulder out if you have no idea what you’re doing.
So bottom line: if you’re either of the following, then I think Mace training can actually offer (dare I say) even more bang for buck than kettlebell… that is, A. You need to be really patient and athletic or B. You need to be willing to pay for a coach.
But if you’re not commited to the longer journey of mace swinging - and you don’t just inherently get pleasure from doing it - then it’s probably not your best option.
Impulse post, and only 3 minutes in 😄. Calisthenics progressions are a bit … sketchy, imo. The most linear path to a handstand push-up is (basically) to overhead press with your bell of choice (kettle or bar) and practicing hand standing in the meantime. Pistol squat? Practice your unilateral or bi-lateral bell exercises of choice and simultaneously put in the balance and mobility work.
I think there’s value in progressive calisthenics materials, but practitioners spin their wheels for years when they could just build conventional strength while practicing the novelty aspects. 💡
That’s right, the progression path just isn’t as smooth with many calisthenics moves. And truth is, while it may sound like military pressing will translate, it often does not, or at least not well. To get the HDPU, you really just need to attack it directly, and that’s not going to be very realistic or even desirable for many people wanting to build more upper body strength. Cool if someone is the exception to that, but for most people, most of the time, just picking up some external weight is going to be a lot more practical. 💪
This was a great one!
💪