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- เผยแพร่เมื่อ 14 ธ.ค. 2020
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► Personalized workouts based on your schedule, ability, and equipment options. www.DanJohnUniversity.com.
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Instagram: / coachdanjohn
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Website: danjohnuniversity.com
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Podcast: www.spreaker.com/show/the-dan...
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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. - กีฬา
Everything you wrote about this schema is true. It's so simple that one won't do it. An exercise in humility and discipline to have faith in allowing your body to win for 40 days in a row. It's awesome.
A compliment on TH-cam?? Thank you. I agree; it's an amazing way to get strong.
I've never seen a coach so down to earth. Most coaches I've seen are super macho, go big or just give up kind of toxic masculinity. This guy has really strong character and is super friendly. That seems really rare. Like, "my wife and I and my kids." Then he just blasts out a thousand squats, haha. What a legend 😄
Well, thank you. I do my best to be...well...me.
plus he'd crush anyone, bwahaha.
Your dog is like “who the heck is he talking to?”
I finally explained it to him
@@DanJohnStrengthCoach wow, that’s strange. After a year of Ironman training I was looking to do Starting Stretgh this week, being completely weak. And you reply to this. Coincidence?
@@aphexish I have no idea!!
Brand new dad to a baby girl, and this concept has been amazing. I can break away for 15 minutes and still get plenty of consistent cumulative work. Thank you for posting this.
Congrats to you! And...I'm glad I can be of service.
“I believe my dog just farted” got you a new sub!! 🤣
Thanks Dan...you the man💪
Thanks for all that you do!
It’s easy to over think these things- I find the best workouts are when I’m pressed for time - focus - thanks MR John!
you're amazing and these videos are so great, thank you for everything and all your books and content!
I love Easy Strength, I’ve reread parts several times! Thanks for explaining the rest philosophy! After reading several of Pavel’s books it’s easy to get in the mindset of “rest 5 minutes” so this explanation really helps
These types of videos make the most sense to me
Thankyou coach, from the Uk
You are great teacher! This was very helpful.
The T-Handle is from Bret Contreras. I buy all of his stuff. The platform is from Sorinex, but you could easily piece something together yourself.
Never seen an ab wheel like that. sorry to bother you but do you remember where you got that maybe? All I can find are cheap plastic things. I finished your book never let go few weeks ago and about halfway through easy strength now, just on Kindle.
@@torynichols2413 Sorinex
Love the dog👍Great advice as always.. that's my next 40 workouts sorted!
The most useful thing I've watched in a while - thanks.
Thanks for watching.
It always does help. Thank you.
I appreciate this...
I did the program using a very similar routine (did front squat instead of deficit deadlifts). It worked as advertised. Thanks for putting up all this great content.
Great to hear!
That was a great video explanation which us visual learners need. Thanks!!
Glad it was helpful!
Thanks very much Dan. Just getting going with strength work at age 40 having mostly done running / Gaelic sports till now. Your teaching is invaluable. I’ve ordered your book Attempts. Did I spot a hurl up on the wall? If you ever come back to Ireland, we should go for puck around!
I am looking forward to ES2 - you and Pavel, the two best coaches for me!
I'm excited for it as well.
@@DanJohnStrengthCoach When is the second edition being published?
@@christaggart9241 speaking from the future, Dan's mentioned Fall 2022, can't wait!
Best coaches period : ]. I doubled my strength in 6 weeks just like Pavel said that I would after reading Power to the People. When I go to the gym there's not enough weight on some of the cable stacks anymore.
We asked and you delivered, thank you very much Dan. Makes a lot of sense and it’s great to see it in action
My pleasure
I’m in week three and I feel great. I’m seeing strength gains that are outpacing my initial planning. Thanks!
Great job!
'Punch the clock workout' - brilliant expression, sums up when we just turn up and go through the motions but at least we did it.
Right!
Hello Mr. John, I love '''Attempts" just finished it, it will become one of my often referenced books. I am in week 3 of the 10,000 swing challange and results are clearly visable, looking forward to finishing it so I can test myself in some of my benchmark workouts. Please keep up the good work you are doing.
Wonderful!
Thanks for this Dan, nice and simple. 👍
No problem 👍
Happy Christmas to you and yours brother
Like it. Interestingly. I am listening to Dave larrett the worlds best arm arm wrestler. He does many small easy workouts a day. He claims it works better. I am getting quickly convinced. Thanks Dan
Excellent video! Emphasizes consistency and simplicity. 2 key elements to long term fitness. I’m 48 and can envision myself following a program just like this as I get older. Currently trying your Mon/Fri (week 1), Wed (week 2), repeat, Armor Building complex. Fun “other workout stuff” on the other days. I love it.
What were the results of the ABC? I’ve just started it and am excited to see what it will do for me.
@@waynesan31 I actually just started up the ABC programming again, after a 6 week or so layoff. I switched it up with some other kettlebell complexes. The results of the ABC were, for me, very good. I noticed a considerable increase in my core strength especially, probably from the front squats. I love starting off with the ABC & then doing finishing moves like weighted carries, push-ups, pull-ups, curls, etc.
@@waynesan31 Also, my favorite ABC workout is the “every minute, on the minute”, for 10-15 minutes. I’ve also tried increasing the reps on each exercise, so instead of 2,-1-3, I’ll do 3-2-4 and do a full minute recovery in between sets. Lots of possibilities..
@@deadharvest29 Nice, mate. I just tried the Dry Fighting Weight workout just to find out which program to go with. Basically the same exercises but with slightly different protocols. I’m gonna go with ABC as it can be finished faster and it has an emphasis on cardio, which is what I need more of. Only have a 16 and 24kg bell, so balanced double work will have to wait. Wish me luck, and same to you.
Going to finally give Easy Strength a try for my next 40 workouts. The caveat is with my current situation, I can only get to the gym 1-2 times per week to do the barbell lifts. The other 3-4 days are done at home with dip bars, a pullup bar, KBs (for banded sumo DL and snatches), resistance bands, and ab wheel. Hill sprints and loaded carries will be sprinkled in. I can give some feedback at the end if you're interested. Thanks for the great videos.
How did it go?
@@jonathanward7912 It worked as in I got stronger on the specific lifts I practiced. However, after doing my research, I would not recommend this style unless your goal is to improve specific lifts.
If you seek general strength/hypertrophy, there are much better ways to achieve those, in terms of efficiency and safety.
You're too kind to us!
I do my best!
I train in a similar fashion, 5 days per week. However, for me it's not just for 40 days - I prefer to train this way on a regular basis. I alternate between an A workout and a B workout. Occasionally I drop in an extra rest day, if needed. At 64 years of age, it seems to work fine :)
It's just called "40 Days" because of Pavel's advice originally.
@danjohn punching in 5 workouts 1 great and 1 okay, light to heavy and vice versa is great coaching. I thank you for your guidance
Hello How are you doing today
I just got a fat bar a few years ago, I love it!
I like mine too.
Hi Dan this program works so well I’m a father and as you know time is precious now thank you for understanding the real world
I'm glad I can help...truly
Coach Dan is goals... People thought I was crazy when I told them some of my fitness goals for the age of 70. Now I'll just refer them to Dan John so they can see what's possible. He's in fantastic shape.
Dan is a inspiration for many , I have high respect for him and what he is doing
I wish all people would train like him every day
Sehr gut Dan 👍
Very good coach glad I found you, and you ain't a gate keeper you give it all straight, today i will do this 👍🏾
Excellent.
@@DanJohnStrengthCoach I did this and I feel the soreness especially on my left arm and I actually used dumbbells 20 kg only need to get a roller I missed that one , yes and the kettle bells , 3 push ups 😀 I was pro!! 3 reps 12 count that was good enough simple not easy but effective.
"I believe my dog just farted. THANK YOU!" ......... 😄😄
Honestly, it's brutal. I changed foods, I did all kinds of things, but it is eye watering.
Screw NAD intravenous therapy. These anti aging science dudes need to study Professor John. Thanks for the great content.
Training keeps you alive , good eating too doing what you want 👍
Dan ist super 👍
really (unintentionally) funny video! the only thing i would recommend, to make it perfect, is to add a splash of mustard to your shirt front :P
Thanks for showing us how to do the workout, that is very helpful! I am new to easy strength and have a question about the exercise selection. One of your other videos recommended doing bench press, deadlift, and pullups, along with the power movement and the abs movement. I notice that if I select bench, dead, and pullup that i am missing a horizontal pull exercise (like a back row). How should I decide which of the 5 movements to do for my first time trying easy strength? Or is the intention to do different types of movements on each round of easy strength?
Yes yes, but how much rest do I take? Joking of course. Thanks for the amazing content!
@@roman-fo2sk don’t forget to divide the result by your weight!
and then subtract 12.23 seconds.
Dan, what’s your take on the necessity of vertical forearms in the KB press? I notice you don’t keep yours vertical but SFG teaches it that way. Curious about the discrepancy and if it really matters all that much.
This is similar to what I did for a 6 month stretch about two years back. A 15 minute daily kbell workout. I am sure this one is better, but I got reminded about how good I felt doing it. I didn’t burn out and I never felt overtrained.
Somehow a 5 days per week schedule with the same strength exercises must be the basis to what is called “farmer strength”, right? No rest days for legs or biceps or chest. Just same work every day, rain, storm or sunshine. :)
Thank you for sharing this! My hero in throwing, Glenn Passey, carried milk jugs and threw hay bales all summer before fall weightlifting. He was oddly strong!
your dog😂
I fell outta my chair 😂
He's very special.
"Let's pretend that was..."...that's my kind of work out
Or “im just over here hanging around” 😂
Would it be too much to bolt on 1 x TGU each side? I adore this and don't see why it has to be limited to the 40 days, all it's "missing" for my personal preference is TGU
Thank you, Dan, I like that ab wheel you used, do you make it?
It's a Glute Ham Roller from Sorinex, repurposed as an ab tool.
Thanks for this, Dan. What ab wheel is that? That looks of much better quality than what I'm seeing to buy currently. Thanks!
It's a Glute Ham Roller from Sorinex, repurposed as a (very stable) ab wheel.
Dan, What is the name of the piece of equipment you are using for deadlifting?
Hi Dan,
What do you think about doing suitcase carries walking up and down your staircase?
Good idea. Stay safe.
Hi, Dan! I’m 46 years old and in decent shape (did my first marathon this past year and a couple sprint triathlons, also training bjj for a decade). I’ve recently started your easy strength program. When I write my next program for it, I’d like to incorporate a rotational exercise. I have resistance bands and kettlebells at home. Any suggestions on rotational exercises? Also, would you swap out one of the standard exercises (carry, push, pull, hinge, squat) or just stack it on for a bit of a longer workout? Thanks so much! Appreciate your work!
Yes: none. Do suitcase carries. We train ANTI-rotation in the weightroom, not rotation. I discuss this a lot in podcasts and my books. Now: no one listens to me on this until they get hurt. So, if you want to do rotation work loaded and get hurt, well....
Sir John, what is the name of the bar/device that you used for deficit DL's? Never seen it before. Thanks for all you do!
You can make a t handle out of pipe
See question above. "The T-Handle is from Bret Contreras."
Is your deadlift Equipment Selfmade? I wanna have one :) Kind regards
Hey Dan, would it be too much to add a volume day for direct arm work after 5 days of easy strength? I love the strength gains from easy strength but have lost a significant amount of arm size and development. Thanks!
Usually, after the forty days, people go back to their usual training for a bit and enjoy the new levels of strength....which helps hypertrophy. But...you can do whatever you want, of course.
Waiter/rack carry transitions are an important skill to develop when wandering around the house going through doorways.
Good point
My two main idols (besides Bruce Lee) growing up in the 70’s were Dan Gable and Arnold, two kings of volume training and possibly over training (especially if you don’t understand the effects of exogenous hormones). So I basically overtrained pretty much my entire adult fitness life. Easy Strength is a welcome reprieve for my arthritic body and I ponder what I could’ve been had I incorporated these strength techniques and programming back when I was younger. Oh well… Is there any better feeling than being very strong and explosive? Not for me.
It's nice to read this.
@@DanJohnStrengthCoach I appreciate your vast knowledge around strength and performance and the egoless way you present it.
Loving this program Dan. Question if you have time: I'm doing the Hex Deadlift for 2 of 5 with 225, which isn't heavy generally, but I'm using the fat bar grips which makes it seem much heavier. Should I lighten the load to accommodate the grips, or stay the course since the weight isn't generally heavy without the fat grips? Probably overthinking this but it's new to me and I want to get it right.
Thick bars are a real asset in ES training. They get the job down but the loads are more manageable. So, don't overthink it...start fresh with the thick grips with like 135 and nudge the load up over a few weeks.
@@DanJohnStrengthCoach Thank you as always Dan. I'm a fitness trainer and often my clients will ask where I come up with stuff, and my answer is almost always "Dan John." Guess I owe you royalties.
@@fatamsimth Well, I loved your book on economics, so we are even.
@@DanJohnStrengthCoach Ha yes I try to keep busy.
Read the articles, bought the book. Tried training like this, got weaker. I could do 10 chinups @ 215 when I started. After this style of training for a few months, I can barely do 8 chinups.
Exercises: chinups, press, DL, swings, loaded carry or walk.
Now using same basic idea, but build up to 8 reps, then add weight to drop me to 5 reps. Will eventually add enough to drop me to 3 reps then work back to 5-8 depending on how it feels.
Went back to doing upper lower split. Also rest 5 min b/w sets as suggested in the book for strength work.
Chinups, press, dips, jump rope - Su, Tu, F
Weighted lunge, RDL, mobility work - M, Th, Sa
Feels like I am getting stronger again.
Did u practice pull ups at all while doing easy strength? I dont think a drop from 10reps to 8 reps is huge but then you adjusted your programme to suit your goals which was very smart. Personally I did a lot of chin ups and pull ups a few years ago. I remember 8 chin ups was achievable. Now I'm 15kg heavier and started them again. Only 2....😮
Since ES is a nervous system training I would use new variation for ES. Not the same movements that I have been hammering for the last few months. Loaded pullups should be a good option for everyone who can do 10 bodyweight pullups.
@@Jamboydrum I did chinups as my pulling movement. 215 lbs (my bw) is about 80% for me. So I did the 2 x 5 days with my bw. Added 5 lbs for 3 x 3 day. 15 lbs for 5 x 2 day. Worked up to 20 - 25 lbs on 6 x 1 day.
It just seems like I need more than 10 reps. Since pullups/chinups.are really a half body movement, you should be able to go up to 25 reps. (Ch. 3 Principle 2) I shoot for around 15 reps total now however many sets I need to get there - 2 x 8, 3 x 5, 5 x 3, 6, 6 & 4 , whatever.
@@MR-yp7mu I was doing loaded chinups in heavier days. And I still will. But I plan to make sure I can 2 x 8 easily, then add weight (5 - 10 lbs) and build back up to 2 x 8. I just seems like I need a few more reps than 10. Also need the 5 min rest between sets.
Thanks for the comments and ideas. I am not abandoning ES principles. I am adjusting based on my results and how I feel. Before trying ES I was doing 1 to 2 movements per day, shooting for 5 x 10. I started at 5 x 5, adding 1 rep per session if I could. I got to 5 x 8 on pullups. I got stronger but stalled. Switching to 10 reps total @ 50-70 % even though it added up to 50 reps per week, impacted my strength and endurance. So now I shoot for around 15 reps total 3 x per week. I know it adds up to 5 fewer reps, but I feel better and feel like I am building strength again.
Can anyone tell me or does anyone recognize Dan’s pull up bar? I’ve been trying to find one that’s not sky high $$$ but still supports 6’02” 225 lbs.
I have seen people make pull up bars in their garage with plumbing pipe from Home Depot. I've also made some shelf brackets from 2 x 4 for a garage that would easily hold you. So it can be done for cheap. Or you could attach some gymnast rings to 2x4 in the ceiling of your garage with a stout screw or similar hardware.
Ive tried easy strength last winter with some good success, however this spring summer I did it again and somehow ended up tearing severely pulling a hamstring that goes up threw my buttocks doing deadlifts. I,m a mature lifter soon to be 48 and was wondering if a squat variation or something else would work instead of deads.
Any and all variations are fine. Not everyone can DL from the floor.
Should one do farmer’s walks if they have 2 different weight kettlebells or just stick to doing suitcase carries?
Either is fine, of course.
what is the equipment called which you use for deadlift? need to have one of those
See answer above. "The T-Handle is from Bret Contreras."
What is the name of the red hip thrust machine you have there? Thank you very much.
It's from Brett Conteras
@@DanJohnStrengthCoach thanks again
Hey Dan. I'm a beginner. I've heard you can use competition bells for any style. I've heard they are also great for CrossFit. But it seems you prefer cast iron. Is this for practical reasons? Will one bell give you different results?
I don't like comp bells save for the events. I explain that in other videos.
@@DanJohnStrengthCoach For sure. I'll check them out. Much appreciated 🙂
Hi Dan how would u fit rowing machine in
easy strength for fatloss
Just like I said: do it after.
Coach Dan, is it ok to do this as a circuit 2x through or is it better to do 2 sets of each back to back? Thx!
I think the two sets back to back. YMMV.
@@DanJohnStrengthCoach Thank you coach...
What do the “hangs” Do exactly? Kind of a newbie, here.
I have a video just about hanging. Search the channel for it. I don't recall the title at the moment.
Where do you get that t-handle for plates that you used in the deadlift?
See question above. "The T-Handle is from Bret Contreras."
@@jameshegeman5660 Thank you.
What is better active hangs or passive hangs. Should i engage and disengage my lats during a hang or just dangle and stretch?
We just hang...let it out.
@@DanJohnStrengthCoachGreat, thank you! Nice pup, mine tries to lay under my bench smh.
Great way to grease the groove. I could see this being done every other day indefinitely for someone that just wants to be in “ok” shape and for overall health/fitness.
Take someone that’s used to sitting on the couch all the time and this exact workout could EASILY carry them for 12+ months!
Does anybody know where to get an Ab wheel/roller like that?
Sorinex.
I dont understand where do you combine your olympic lift training ?
In the book, or on my site, I explain this in detail. danjohnuniversity.com/bookstore
What is this thing called that Dan uses to do Deadlifts? That looks amazingly compact!
Just a T Handle from Bret Contreras and some stacks. (I answered this, I think, in the comments). You can make one yourself...
Thank you!
Have you ever thought about creating an app for this?
Already done. www.danjohnuniversity.com
Do you still follow the Easy Strength schedule?
Sometimes. Not always.
Does the order of the exercises matter?
Not really.
@@DanJohnStrengthCoach thank you. I was watching this video and realized I had been doing things in a different order. Not for any particular reason, just moving from one exercise to the other. I didn’t think it mattered, but I haven’t been doing this since 1965.
What do you call that thing to do the deadlifts?
Deficit Deadlifts?
Yes. What’s the rack or handlebar to hold the weights? Trying to find it on Amazon. Thanks for the vid and responding too 😊
Ive been trying to buy this book for a while...Amazon has it for $125...hmmm
A new version is in the works.
@@DanJohnStrengthCoach I will surely keep an eye peeled for it. Thank you.
Where did you get the Ulster flag😀
Northern Ireland.
@@DanJohnStrengthCoach Never heard of it😅
I'm sure I'm not alone when I say that I struggle to take it "easy" doing this programme. Dan demonstrates here how you should be well within your limits while doing these exercises. It's 5 days a week. This week I went too hard on Sunday then I did heavy KB snatches (see Dan's video on Heavy S&S). Now on my second day of rest and not sure if I'll be good for a workout tomorrow with my aches and pains!!!😒😒😒
Here's the video on heavy S&S.
Ulster flag in the back
That's what you got out of this video? Better than nothing I guess...
@@DanJohnStrengthCoach just an observation. How are the buns feeling after your 500 reps and oly lifts?
@@kevinclancy2629 It's kinda weird to get up from the chair, honestly.
@@DanJohnStrengthCoach haha respect, you are still embracing the grind in your mid 60s
Hello How are you doing today
Ulster flag
And...?
@@DanJohnStrengthCoach It's just nice to see :)
@@diogeneslantern18 Ah, yes, of course. I spend a fair amount of time there.
Thats farm strength
I literally just said that in my lecture.
@@DanJohnStrengthCoach thanks for replying Sir.learnt alot from you