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- เผยแพร่เมื่อ 28 ก.ย. 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 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.”
In 2015, Dan wrote Can You Go? on his approach to assessments and basic training. In addition, Before We Go, another compilation akin to Never Let Go became an Amazon Bestseller.
In early 2017, Dan’s book, Now What?, his approach to Performance and dealing with “life,” became a Bestseller on Amazon. Hardstyle Kettlebell Challenge became available in September 2017, too.
It's cool how he'll walk the walk, He WONT pad out a video for 10 minutes (like 99% of other fitness channels) and it's solid info. 10/10 would recommend
Thank you. I appreciate this.
He's the real deal
Thanks Dan. I've been following all your principles for years now and they work! However I did the ABC for the first time today and it was very humbling. 10 rounds with the double 24s smoked me
Absolutely! Way too much fluff in most videos. I normally just keep scrolling if they talk too long. But I guess they still get a "view" from me.
Cory that's good going! I get my second 24kg bell tomorrow and will be trying doubles, although I highly doubt I'll do as many as you haha
Been watching Dan John for over 20 years. The guy is a treasure, the quality of info he's sharing is just incredible.
Thank you SIR.
This means a lot. Thank you.
My favorite complex out there. 2 x 24kg 30 min EMOM is the best bang for buck - starts easy enough and builds strength, endurance, and conditioning.
Wow, who would think that 6 total reps in a minute would be so killer? Well, I just did 17 min., one complex on the minute every minute, with two 35 lb. bells, and I am drenched! I thought I would get to 30 min., but my form started getting sloppy at 17 min., so that was all for now... now I need to build up to that 30 min. threshold! Burning off that Easter brunch! 😄
Did this with a pair of 16kg. Those front squats killed my legs. Amazing exercise.
I'm glad you had fun with it.
I can squat 2 45 lbs, but I can't clean 2 45s so I'm about to order another 35 as the 40 is sold out in the brand that I use.
Saw these on @Mark Wildman's channel and did these quite successfully. It was amazing! Thanks Dan!
Thank you.
Thanks a lot coach , for these gems. This is a mainstay in my routine.. I feel this is the perfect kB complex ever designed. You won't be out of breath, but you will be toast at the end of 20 minutes 😀. Now aiming for 30.
Ah, the ‘graduation’ workout... I remember doing this at the SF cert in SLC where you and Pavel taught... superb experience. A few years ago mind. This has become a favoured complex if I want something simple to do (simple not easy, depending on load)... used as a warm up, or the session itself or to round out a session.
Thanks Dan and thoroughly enjoying your 10,000 swing series on here. (Watching NOT doing... I’m not that crazy )
Stay well my friend.
Steve Mac from BC
10/10
Hands down, no contest, my absolute favorite complex. I don’t own doubles. I use a moderately heavy single (probably 8rpm for press). I will do my right side, swing to the left, do the left side, and rest until the next minute. In 10 minutes I get 60 single side squats, 20 presses, and 40 cleans. It’s my go to when I’m short on time. It’s uniquely one of the only “10 minute workouts” where I feel stronger and refreshed when I’m done instead of dying. But I still feel like it’s a decent effort.
Thanks for sharing this.
Could you replace the squats with lunges to make the exercise more unilateral (and still have it be as effective)? So if the kb is in my right hand im doing left leg lunges
I found Dan on AOM podcast and have since binch listened Dan's podcasts. You're great Dan, thanks! This is THE BEST complex ever 🤠
Love this complex. Great way to come back to training. Using 12k.
Thank you Sir!
Very welcome!
This has been a staple of my training for months now. It puts muscle on your entire body, and your ability to handle double kettlebells skyrockets.
Handling heavy double kettlebells like toys with this complex is the goal, and you will get there if you put in smart practice.
I use double 24 kg for one complex EMOM and have built it to twenty minutes
I have 20s and 28s pair.. now I insert 28s in between.. two three sets.. killer😅
That's absolutely nuts! Great job :)
Armour Building
I like that so much better than “training” or “working out”
What did you do today Dad? I was building armour son!
🇨🇦
I will remember to use this in the future. Thanks for sharing.
@@DanJohnStrengthCoach
I challenged my 15yr old son to 500 swings. Him with a 30 and me a 45
Alternating 10-15-25-50
50min and change
Now he’s challenged me to a 10,000 swing challenge. 😭
It may kill me but how do I say No?
🇨🇦
Apologies if this has been asked before but would you recommend using one bell if that's all I have?
Tried this today with double 16kg for 30mins! Feeling content and relaxed now!
Will be using the 20s next week for it.
Also been using your two day squat/bench - deadlift/bench. Only onto my 3rd week but feeling so much stronger, faster, fitter and sharper alongside my hiking.
Reading the book 'never let go' aswell, great so far!
Hope your well Dan and keep doing your thing.
🇬🇧👍
Nice work!
Tried this first time yesterday every minute on the minute yesterday for 20 minutes initially it felt sort.of light and got threw it ok but today legs and core are feeling. It love the movements and will be trying with 24 kgs next
Most good training starts off easy, I have found...
Coach John is strong as heck...
Yes, he is!
Hey Dan, I’m pretty new to your channel but I’ve got to say that I really enjoy the straight forward approach to training you provide. Anyway I gave this ABC a try today as part of a CrossFit Cindy EMOM and really enjoyed it. Thanks again for the great training ideas and advice👍.
Thank you. I’m glad you like the station.
This is a great video , although I’ve been looking for a response for my question (one that I’ve never asked but I thought maybe I find something that helps me in this videos. See I work in scaffolding in Switzerland in cities and villages close to the Alps . scaffolding is already a very very very physical job, adding the fact that you have to transport all the materials in rough terrain 5 days a week makes it even harder. Nothing weights less than 20 quilos (44lbs) and you have to press it , carrying it all day. Now I’m 25 years old and I’m manage to do the ABC for 30 minutes two times a week with the 20 quilo bells but I’m honestly lost in the programming . ABC more than just a workout really does help you with functional strength and stamina and I definitely feel it in my work. What I do feel to is to sore some times when the day after the workout it’s a more than usual though day , and that can be very dangerous in my line of work. How can I really program the ABC with the idea of doing it for life as my main (close to only) workout I want to do and feel that is the only that really does help me in day to day life ? I want strength gains and muscle gains but I need to feel fresh enough to be able to do my job. Thanks for all the knowledge you share.
I answer this question on the podcast a lot. You probably can only do ABC twice a week. I answer this fully in a short.
I do this twice a week with double 20kg kettlebells and just try and add a minute each week. When I get to the point I can do it emom for 60 minutes I will move up to double 24kg kettlebells but I'm along way off that 😂. Thanks Dan.
So simple, so effective and you can do this anywhere.
wonderful and great explanasion - thank you so much.
You are welcome
Did 24 rounds of this complex EMOM for 24 mins straight today. Tough! Still feel shattered and tired 6h later. Getting too old for this! 😂
Am I the only one wondering what Dan’s snatch workout was called? He nonchalantly skimmed over the name like we wouldn’t ask about it. 😂
Don't worry about it!
I do a slight modification using dumbbells as most gyms have a range in sizes so I can warm up to 55 lbs.
Okay.
Big thanks for the workout! I'm doing this with the bar because that's what I got, just curious does that effect anything?
Not at all. In the book, I have a massive section dedicated to doing the ABC with barbells.
@@DanJohnStrengthCoach thank you sir
That complex looking really good, will try this as EMOM. Will put the video out if can get through that :) haha thanks for sharing
Hope you like it!
@@DanJohnStrengthCoach have completed this complex several times, with one KB, with 2 KBs EMOM and last time, to really test my self completed complex twice within the minute as EMOM (leaving 20-25 sec to rest) that was tough but really enjoyed my self. Thanks for sharing
I just did this and it crushed me. single 45lbs 10 emom.
Thank you for the feedback.
Can u use this complex with mass made simple, as the barbell good morning doesnt feel good on my back, or is there another barbell complex that doesnt have it, thanx
Gonna go for this today, but I will adapt it: 3 cleans, 2 squats, 1 press (each arm).
EMOM is also a good idea. Thanks!
Hi Dan, I like the ABC a lot. My question is, what if not the press but the HF is the limiting factor? If I get over 12 Emom rounds, I am absolutely anaerobic >150bpm. Is this a stop sign? Do you track your HF?
A lot of people doing this program do track this. I would say if you’re beating that fast, maybe have to lighten the load or consider doing something else. That’s a really high number but that could also be the way you’re wired.
@@DanJohnStrengthCoach Thanks for the fast answer. Maybe I will try to go away from emom style to "pause till under 130 BPM" and try to reach with that way one day the emom again. Keep on with that great work, Dan! Physicanl therapist here who should have startred earlier with kettlebells
How would you feel if I added 3 push ups and 1 pull up to this complex. Too much?
Have you even done this as I explained? The answer is usually "no," but if you are bored from doing this as RXed...go ahead.
I thought EMOM meant repeating at the top of every minute, but it's actually giving yourself a full min rest before the next one?
You are right. Other programs are full one minute rest.
I did this with the double 16kg and it was awesome!! Once I get my 18kgs I’ll attempt it..
Glad you enjoyed it!
I do this but one of each movement. I don't get the reason behind 2x3x1 combo.
I'm not sure what you mean.
@@DanJohnStrengthCoach i mean why 3 squats, 2 cleans and one press. Why not just one of each?
@@jvm-tv You can do anything you want. Most people can keep on squatting but not pressing in the certs, so I came up with this. It worked. Not everything has to fit everyone.
That phi delt in the back ;)
Fundraiser.
I use 2X95Lb dumbbells for this complex. It sure is freakin hard, gasping for air.
Excellent.
No way you can do 36s
Why not? I pressed the Beast 13 times at an RKC. I will say: those heavy Double FSs suck.
Why do you say that? Competitive KB athletes use double 32s for clean and jerk for up to 100 reps. You don’t think he can clean 36s twice and press them once per set?
Simplest on paper, much more difficult to execute repeatable training session. My favorite
Glad you like it!
Simple, not easy. I thought I heard you say on the podcast 3 sets so I was wondering how heavy to go, & here you say 30 min. If it didn't break you it would definitely build armor.
Discovered working with KBs last summer and cannot say enough of how effective they are for shear power and athletic training 🦍💪🏼
Just found out this workout and this man! Did this yesterday and DAMN! Never been so sore. Recommending this to everyone
Where were you sore?
For the record.... Double 20’s ain’t light for us mere mortals 😁 I love your channel Dan keep em coming 👏👍👍
Yeah I'd probably have to do liek 2x 12's haha
I’ll use double 16s for this.
16 is already a good kick for me ^^’
Big Coach John is insanely strong... I'm strong, and I know that weight will kick my butt..
20kgs? Or 20lbs?
Hey coach, I love this complex and it has helped increase my athleticism for bjj and sailboat racing. I am up to 15 sets double 24kg emom. The dual 32kg in my garage is calling me!
Something that helped me go from 16kgs to 24kgs (other than varying rest times and sets) is to use one of each and swap sides each set. Really helped me get used to the weight without being such an overwhelming jump. I imagine there are benefits to asymmetrical core load as well. Will try this eventually with one 24 and one 32. The jump from 24kg to dual 32kg is intimidating.
Anyway thanks again much love!
Thanks for sharing this, Dan! This is my go to KB workout. I alternate between this and Pavel's Simple and Sinister.
Interesting I decided to follow the same template as you
Do you mean you alternate during the week, one day SS and then the next Armor Building, or run through one program at a time for a few weeks and then switch?
10/10 complex. Doing 30min 2*24kg a few times a week. I have MS and this helps by hitting the neural drive for the whole body.
That is excellent to read.
I just did it for the first time with a pair of 24s. Felt good.
After the first 10 minutes my thoughts were: "Hmm, that's way lighter than I expected".
After 20: "Ok, I think this is piling up"
After 30: "Oh, so that's what it's all about". 😂
Just a couple remarks from my side. I was expecting my squat to be the limiting factor, as you're doing 90 reps but turned out Dan was right again (happens way too often with his programs ;-)), and my press felt the weakest at the end. That being said, I think I need to try with a pair of 28s or 32s to get close to failure with my press on this. I've read on a forum that Dan tried it once with a pair of 48s. I cannot imagine how that is humanly possible, I guess I'm way weaker than I thought I am. Cheers.
Doing this for 30 rounds is tough no matter what. The press decision was my experience showing...
This simple and effective comlex has become a base of my workouts. Mr. John, i am grateful to you for your useful and informative articles on T-Nation and videos on TH-cam.
With greetings and respect to you from Russia!
Thanks for watching!
Thanks for posting. Still one of my favorites. I always seem to go back to it.
Glad you enjoy it!
Love this complex! I've even done it with the barbell when I didn't have kettlebells heavy enough.
I thought this was a new DSM disorder before I clicked 😂
I like this complex. I do it with 28 kilo bells and it is not easy but I feel great after I get my breath back. You can do only this complex as the only training and be in great overall shape.
That’s what I was wondering - is this a “finisher” routine after your strength workout, or on your light day, or as a stand alone routine. Sounds like it can be incorporated in multiple ways.
13Ambro It can be used as finisher or warmup, I would use lighter bells then. You can also use it as your complementary or even the only training with heavier bells. It is very versatile routine, throw in some pull-ups and carries and you have a complete package. There are al lot of double kb complexes but this one is one of my favorites.
love it, its so easy to get motivated to work out, when I see all the gems that you just share with us
Glad you enjoy it!
Would this work as a Monday, Wednesday, Friday programme or would you only recommend once a week?
You can do it anyway that works best for you.
This one can absolutely smoke you
I did this with one kettlebell (only 16kg I have) 2-1-2 on each side for 15 rounds. Felt it was too easy for my shoulders. Can I do it 2-2-2 instead?
Certainly...or get heavier bells, if you can. I would still recommend the three front squats.
@@DanJohnStrengthCoach I'll definitely buy a heavier kettlebell as soon as I can. Thank you for the quick reply. 🙏
the blog entry for this complex states "The goal is 30 total rounds in five minutes with 24 Kilo bells in each hand. Now, that is only six a minute, but you won’t have much time to dilly dally between reps here." - that sounds insanely difficult. Is it even possible to do all 3 exercises in 10 seconds once let alone 6 times a minute for 5 minutes? That rate sounds very 'cross-fitty' :) Appreciate the video and love the workout myself - that blog statement makes me feel weak though!
these guys are full of sh!t, only maybe an olympic athlete or pro MMA fighter should even ATTEMPT such stress for performance or record-breaking- you will Shorten your Life!!! trying to stress your body that much. Really you should only work out once ever 2 weeks for longevity of life and 2-3 times a week for performance (in sport whatnot).
Hi Coach,
Thank you for all the content and knowledge you share with us. I've recently purchased your course about Programming Principles and I'm excited to dive into it :)
I read most comments in this video and besides the fact that I didn't see any other female commenting (sad!), I don't think it's been mentioned what pair of KBs you recommend doing the ABC with for women or what's been used at the certs?
I've just done the ABC in a EMOM fashion for 20min with the 8kg KBs and it felt great as a recovery day and get movement in - I knew it was probably too light but I also wanted to experiment.
Thanks in advance Dan
This is a great complex. My question is if you do it for EMOM how many minutes should one do it for ideally.
Start the clock and see what works for you. One size doesn't fit all.
First timer here. Loved it. 2x20kg were quite challenging for me. This one is a keeper. Thank you!
Would it be reasonable to use a ladder approach to the complex, similar to RoP Jurassic?
Using C&P, front squat and pull up for ladders of 1-3, adding a ladder until you reach 60 reps, then doing the same with ladders of 4 and eventually 5. 100 swings in timeless S&S style and you're done. I've experienced great strength and size gains from RoP J., but my quads aren't so lucky due to the lack of squats.
Thanks!
You certainly could do that, yes.
@@DanJohnStrengthCoachAlrighty I'll give it a try, thanks a lot!
This has been a staple in my rotation since you first published it. Thanks for revisiting in this video!
My pleasure!
I hadn't thought about the limiting factor that the press can be
Awesome coach, thanks!
I just did this as a chaser to the humane burpee. Tapped out after 6 sets 😰
After the HB? That's a brave decision.
A really great and simple workout - thanks for your genius !
Glad you like it!
Simple but effective! Love it and will give it a try, just need to swap the presses for maybe row or leave them totally out (shoulder injury) ☺️ Thanks for sharing ans allowing us to learn from you
is it good workout to build muscle mass on it?
It can be
Dan makes those 20s look like 12s!
My press is still lagging behind so often I'll do the first clean heavier, 2nd clean w a lighter pair & press those, clean the heavy pair again for front squats. I get an extra clean in, & it prevents me from injuring my shoulder or having to bail on a weight which is important as today I'm doing this in a hotel room as I travel generally w 4 bells.
The extra clean. I think that is great. That was the thing I liked a lot in the Rite of Passage program.
Love this program. Did it on Friday. But accidentally reversed the number of cleans and front squats. LOL. Body felt really good doing it with 35lb kbs. Thanks Dan!
How did you do that? It's an interesting experiment, for sure...
@@DanJohnStrengthCoach very silly on my part. I knew the three exercises, but didn’t remember the rep scheme other than the single press. So thought, 3 reps for cleans makes sense, so therefore I should 2 front kb squats. Clearly flipped it. But still felt great.
Man I've seen a lot of workout videos, tips, explanations, demonstrations etc., I don't know how I didn't find your videos sooner, I finally started to look into kettlebell exercises and you are the real deal sir!
Glad you like them!
Could this be done as effectively with dumbbells if you don’t have access to kettlebells?
It will be different, but you can try it.
I started doing this complex with the addition of 10 - 2 hand swings (single bell) per round, 1x a week, 10 months ago with 24's.
Next week I will start with the 40's.
I'm 53, 6'1.75" 200#
Great work!
@@DanJohnStrengthCoach thanks Coach!
Sir Can anyone do push press instead of strict press??
You can always do whatever you want.
SO. GOOD. I only have a single kb, but this complex is changing the game.
Excellent, thank you for the feedback
I have two. But different weights. What should I do. One side at a time ??
Great stuff! :)
Thanks for the visit
Did not even realize those were 20's, Dan's a sturdy fellow.
About the weights. Are you talking in lbs. or Kgs.? Thanks.
Kgs
@@DanJohnStrengthCoach Thanks for a very prompt reply.
I have used this complex since reading about it in CanYou Go?, i think that was it or one of your books like it.
I forget its 1 press sometimes, occassionally i do 2 or 3 presses, but with those I'm not doing 15 sets. 20 kg bells on double presses are enough for me to with 3 rep sets. 2 or 3 sets per day. 1 rep press I will use again for more sets. I have done 3 clean, 3 press, 3 squat complex 2 or 3 sets, and I thought of it like an easy strength complex. Maybe.
Thank you needed to see this!!!❤💪
You're so welcome!
Should we retract our scapula or depress our shoulders while doing this for any part?
Thanks
I've never thought about it; locking down is the key to lifting so I imagine the cleans make you do it.
@@DanJohnStrengthCoach thank you for your response 🙂
EMOM for 30 min? You're on. 20 kgs maybe even 16 to start though!
People do this at the certs all the time...yes.
@@DanJohnStrengthCoach Mark Wildman brought me here and is why I started subbing your channel. Thanks so much for the great work. You should get a Rode Wireless Go mic to make your audio that extra bit crisp.
@@crayzmarc I filmed this almost two years ago. Hard to fix the mic...
@@DanJohnStrengthCoach thank you still for all your videos and sharing your knowledge with us. You seem like a really kind guy and I enjoy watching your content and discovering the older stuff like this as well as watching your new podcasts.
@@crayzmarc Thank you.
Gonna try this complex tomorrow. Is this a 3x or 5x a week rx?
I remember see sawing and swinging across the field at ucla. Felt it for a week😂
Is this a good workout to burn body fat
Nutrition is more important but it can help.
@@DanJohnStrengthCoach I’m fasting throughout the day and eat pretty much once a day, I’ve gotten back into the gym consistently starting last week and have barely introduced kettlebells into my routine but I’m having trouble finding picking the best kettlebell workouts lol thanks coach
I love this complex. I also do it one handed for variation. one complex left, one complex right, pauze for the rest of the minute.
Nice training idea...
Hey Coach, thank you for this phenomenal complex. I am planning to combine this with S&S (32kg) + some Dips and Chinups. I am generally strength practicing 4x per week (1x cardio). How would I combine these two protocols? My first approach would be to alternate between S&S and ABC und doing the dips AND the chinups on S&S days and leaving the ABC days as they are. Would this make sense? Thank you & regards from Germany!
I can't really comment as I have no experience with the S and S
After a long layoff because of Covid, just did 10 minutes of this. I did 3 reps each so in total it makes 30 reps each with 17 kilos dumbbells. Out of breath sure, but i will make this workout for now at least 2-3 times a week to get back in shape.
Welcome back. Keep it up as best you can.
I'm 65 and had total knee replacement 6 weeks ago. Modified your workout with single kb. Clean 2x Press, Clean 2x Press, Box Squat3x. Love it
Nice work.
Can this be done nonstop for time? Say 10 mins ?
Sure. Enjoy
So Dan would this be good program for a few weeks following up doing
easy strength? What would you recommend for frequency on a weekly basis? Mon-Wed-Fri for example? Male in his 50’s. Thanks in advance.
It's more of just a single workout or piece of one rather than a complete program. You can certainly do it a few times per week, but I would cover the other movements as well.
Yikes my cardio is in terrible shape. Let’s see what I’m like two months from now with this!
Going from a 6 minute mile and a 505 lb deadlift at 21, I’m embarrassed to be struggling with 12 kg in my mid 30’s. Better late than never I guess.
It happens to all of us
Is this an actual workout or just a finisher after training?
Whatever you like.
Must be training wrong because the limiting factor for me by far is the squats. Wouldn't have tried doubles if it weren't for the ABC. I find it much more difficult to 'cheat' with my strong side using doubles which has been a real problem for a long time. Forever protocol material with this one. Thanks.
You are more than welcome. I’m glad you can do it.
Do you recommend doing this with two different-sized bells, 20/24k or 24/32k? I only have four bells, none of them the same size.
Yes! And just switch sides every time.
Just did my first workout 2 days ago. Have been using kbs off and on for several years, but mostly just swings. Planning to do a 3 months, 3x/2 wks in addition to other conditioning to see how it goes.
Best of luck!
Thank you so much Mr John.
Do we select the weight based on our press..for me I struggle to press the 20 kilo bells...but can do push presses...
The press will likely be the limit for everyone. You can do push presses if you'd like to though.
I saw the single kettlebell version you have and I was wondering how you would feel about doing double with different weights a 16 and 20 or 20 and 24 and then alternate arms between sets?
In the new book, I recommend this...basically. It's fine , of course.
my favorite double KB complex by far, this is brilliant
I thought about this a lot...and I'm serious. It was an idea to have a finisher that wouldn't break people (like joints) when tired. Thank you for your insight.
How does something so simple absolute ruin you. Great complex
It's a good one!
Thank you Dan john. Your videos are always very helpful. I have a question. Why is the Armor Building Complex only once a week?
Do it as often as you like.
@@DanJohnStrengthCoach Thank you Dan : )
Do those three moves also function as a full body workout?
Sure, of course!
I love the backstory of how these came to be. Just did them this morning in you honor. Take care Coach! - Sean Sewell
Thanks for watching.
What about if the squat is the weakest out of the 3
Choose different bells