The fact you released this for free is amazing. Don’t skip the book co wrote with Pavel folks. It’s full of valuable insight beyond the program itself.
Two years ago this 30 mins changed my fitness life forever. Eternally grateful to DJ for popularizing this incredible method of training. Still very much under appreciated. ES is one Joe Rogan podcast away from becoming a craze! It has all the potential.
Dan, I want to thank you for putting out great quality content. My wife and I have been following your programs and it has helped. On your podcast, you say, "Make a difference." You do. And you have.
I love the stoic and mindful aspect of this program. Keep your arousal and tension in check, listen to your body and decide for yourself. It's in strike contrast with the self punishing and ego-driven type of workout that's popular these days
11:30 I’ve usually heard the opposite. I usually hear folks say that work capacity builds the base and that strength is something you can attain if you’ve laid a large foundation of work capacity first.
Dan my wife and I, both mid 60's are enjoy your Hardstyle Kettlebell book. I can't believe how much your get up training has helped. I was hopeless at that move. Today for the first time we actually each performed the whole move naked. That may not seem like much, but your overhead carries, easy strength and rep schemes have made our work outs a blast. Thank's coach...
@@DanJohnStrengthCoach Dan we are each adding weight. Last night before bed, a mistake, I did 200 swings as a personal challenge to myself. 3 sets of 50, 2 sets of 25. Used 30 pounds and 40 respectfully. Thanks again
Dan you are and have always been my favourite strength coach. Thank you for putting out all this info for free. I really appreciate you sir all the best!!!
It is very true what Coach Dan John said about not including a heavy barbell squat into the program. Every time that I have included that into my training, it always seems to make recovery harder than it should be. I also found it did a number on my shoulder and my press suffered. Goblet squat in warm-up or front squat for 2 x 5 if you have to, but it can be avoided.
I went to the Easy Strength workshop in Reno in 2012. Also bought the book and was given the huge video course before that. ES guides me and my students to this day. I love this vid! Thanks Dan.
Looks like I am lucky to find this. BTW recently modified my training based on Loaded Carry, Goblet Squats, Swings and calisthenics work.. mixing up with some heavy bag hitting...
Dan - thanks so much for this. It really helped me narrow down my agenda for working out. I'm a new dad, living in Covid (who isn't?), and time is precious. This was very helpful with those things in mind. Thank you.
Thanks from Argentina! I always enjoy your technical knowledge, and your analogies, but especially your advice from experience. Your "Intervention" book is one of my all-time favorites about training.
About to pick the book up on payday. Started a new job that is extremely physically demanding, long hours in the heat so this looks like what I need to get back on track with training.
Thank you. Great information. How about spreading the training throughout the day? E.g. morning - snatches and deadlift, noon-pull-ups and presses, evening- ab wheel and loaded carries...?
As someone who’s been lifting weights for over 4 decades and who tried to foolishly follow Arnold’s routines I can say that listening to Dan and Pavel’s philosophies on strength training makes me a bit sad knowing what I could’ve been. While I’m proud of what I achieved I can only mourn what I could’ve been had I not taxed my nervous system to the degree I did. That on top of the carb crazy 80’s. Who remembers Carbo-Fuel by Twinlabs? Yeesh…
U know Mr Dan its amazing n almost hard to accept because this old system seems so new to me..u saying somwyhing how boxing training progremmed.we train everyday slowly increase our conditions .train everyday
Hey Dan, I am using Easy Strength. Kettle bells shoulder press kneeling. My dominant right side I have worked up to 20kg. My left side I can only do 12 .5kg. Is it volume and patience to build up to 20kg both left and right side. I'm 6ft tall, 13stone weight. Psychology of lifting makes me feel better mentally. I'm 50 years old. Your TH-cam channel is a great lifeline as I work out in my garage gym. Thanks so much.
Thanks for info. I am going to try easy strength. I'M A MID DISTANCE RUNNER who lifts wts. I'm 61 and find it difficult to balance lifting and running. The toll on my CNS and commutative fatigue effects my sleep. Juggling "leg day" tough but I learned to either do dead lifts or squat and not both. I swing more now and less DL, and do more volume of lite goblet squats to be more consistent. I love your book "What's Next".
There might not be enough load with the push ups, but you can certainly do presses with the KB and I recommend everyone do pull ups in the program as well.
I can't imagine these workouts taking 15 mins! I thought I was running Easy Strength and it took me about an hour to do a workout. How does one go about it so fast with warm ups and with transitioning from exercise to exercise?
I never really had to warm up for most of the lifts...these are light compared to normal training. Moreover, I have a home gym and the loads are just waiting. But, not EVERY workout was that short...no. But, a lot were very quick.
When I do it I don't really need any rest between sets so I usually alternate two movements. It literally takes me about 10 minutes. Maybe 15 if I do stretching between sets.
Great content. Many thanks for sharing 🙏. I also remember reading about your 1-2-3 strength ladders and assume that the extra volume of lifts would require more / longer recovery.
Hi there. I really like your programs and idees. Im curently training for mounteneering. Whit a goul to take on mt Blanc. 3 times a week i run and 3 times a week i do you kettlebell ABC and Humane burpe program. I was wondering what leg training you think i could pu in. Maby you have some easy straingt idees? Or ust if i walk farmerwalk in stair. Only have one kettlebell for now but will get one more soon. Thanks for your videos :-) have a great day
I’m on my website. I have a program just for this. It’s also in a couple of my books, but I organize an entire training program for mountain climbing. It’s been tried tested.
Hi Dan, thanks for the great info. Would this work if i only trained 3 days per week? I practice BJJ 3 days a week also, and am very limited on time with kids, family life etc.
15:30 do you think that Starting STRNGH low bar squat also apply ? I know that you do not comment but have you ever been working with this type of almost goodmorning squat ?
Hi Dan coach. I’m the audience from TAIWAN Yesterday I’m finished you book ATTEMPTS. First, I’m not good at English. I have some questions to ask. 1. What’s your advise to normal people (not the athletes). Can the normal person use Easy Strength? 2.Easy Strength needs training four to five times a week,but not everybody have the time. My student’s said they only have two training times a week. What’s your advices? Hope your can answer me. Thank you a lot.
My warmups right now are generally a few prying goblet squats and halos and I throw in a few TGU’s as well. Any objections or inherent issues with doing TGU’s as a warmup? I feel like it gets me primed and mentally ready since it’s a slow movement and gets me in that meditative/mindful state of mind.
Just disccovering this for the first time. Sounds amazing! A question to you sir. How should the intesity vary? I know in some things you mentioned not more than 10 reps on each sets or maybe each workout. But i was thinking those of 2s of 5 or 3sets of 3 and 6 sets of 1.. should it vary like. Easy, medium, somewhat heavy and so on? Bless you
Hey Dan, quick question. I was wondering what your approach is to warming up for this style of programming. Do you take a traditional approach of warming up for each lift individually or take a more all around approach of doing something to get your heart rate up in general (such as running)? Thanks!
I don't coach the "Frankenstein's Monster" style of training bodyparts. I never have. Obviously, there is a place for training this style sometimes, but most of the time the body supports movement training better than bodypart.
This is great and makes so much sense! Do you think the additional loading of the spine that comes with training something like back squats could be one of the reasons it has been difficult to integrate heavy squat movements more into "Easy Strength"? I have been doing hip belt squats (using a loading pin and dip belt while standing on blocks) lately and I really like how they feel. I think I am going to try and use them as a tool to help maintain my squat as you recommend, but I have to admit I am tempted to try and add them as one of Easy Strength's 2x5 movements........
Any idea what to do for the deadlift variation with limited home equipment? I could do dumbell lunges, nordic curls, bulgarian split squat. Do you think it could work to have a pinch grip exercise additionally included? It would be nice to have a increased grip strength benefit from the 40 days easy strength, due to gripstrength often being a bottle neck for quite a few exercises :)
Old guy (56) with tricky back. Hurt myself doing both deadlift and KB swings. Spent the quarantine doing Stewart McGill and back is better. How would you approach someone like me?
Hey coach Dan, thanks a ton for this awesome workshop! For background, I am a runner focusing on trail ultramarathons; but I also really enjoy lifting weights. So in addition to easy strength, my sport to go along with it is running. Quick question on push-pull and limiting the workout to "5 exercises". Since the workout is very fast to go through with only 10 reps for the push-pull, is there any specific reason NOT to do both a horizontal and a vertical push pull? What I mean is that I could do a bench press for horizontal push, back row for horizontal pull, upright press for vertical push, and pull up for vertical pull. Then I would also add in the explosive movement and the ab movement. Would this be ok, or is this a bad idea?
Hello Dan, I have 2 questions. 1) Is it always up to the athlete to decide how much weight they’re lifting, or is there a book or something that tells you that e.g. day 1 go heavy, day 2 go light. 2) Should you just stick to the same push and pull exercises? Should you not mix between e.g OH press and bench press? Should you just do 40 days of bench then 40 days over head? Thanks very much Dan, you’re a really smart man👍🏻
Dan John last thing, I am in season at the present minute, I play Gaelic football and I was doing a Litvinov workout once/ twice a week, I felt the sprinting was good for helping me get faster. I was wondering if there is anyway in which I could keep the sprinting in alongside with the easy strength protocol. Thank you Dan 👍🏻
Hi Dan, would lat-pull downs with a machine be an suitable substitute for pull-ups? I’m at a heavy weight and used to hit the gym but stopped (unfortunately) and can no longer do them. And also, can I ask how many times a week someone will be going to the gym with Easy Strength? Thanks!
Hello there! I have always enjoyed your ideas and thoughts on life and fitness!! Question : deadlift are taxing on the body, will I be able to dealifts five times a week? 3x3 x5 days? I am 47, female and have been lifting consistently for about 6 years. But still.... How heavy should I be lifting? Thank you.
You can deadlift that frequently if you keep the loads light. With Easy Strength, it should always be easy loads for that day. Some days you'll feel strong and easy will be heavier, but you should always feel like the workout was easy when you're finished.
Hey Coach, one more question but first things first. Thanks for all the help, inspiration and funny moments. So to the question, for my next turn on easy strength, I would like to do KB Snatch (for power movement) alternating with car push (for loaded carry). For the Snatch, the Protokoll is the same as Pavel recommended in the quick and the dead with roll a dice for the reps to get variety in load. Waths your opinion on this? Plus, when ever possible (2-3 times a week) do some Hills as a stand alone workout.
Hmm it's interesting you say you haven't seen this work well with squats. I would have thought squats would be a good movement for this type of programming. Got any additional insight on that? Also would dips work well as a pressing exercise?
I’ve had some experience with the Jefferson Deadlift and have found it really lends itself to Easy Strength. I wonder why? In fact, the two most useful versions of the hinge I’ve used in the program are Snatch Grip and Jefferson. It’s interesting to me. I don’t question it and just do what works but those little mysteries get me
@@DanJohnStrengthCoach and something else more specific..Can I do wave Loading (5-3-2) for example one day for M press and pull ups and the other day for example bench press and Deadlifts. Is it too much, too demanding for the CNS??
You say you finish easy strenght workout in 15min, sometimes 10min,,, so what is your recomendation when it comes to rest periods between sets, short as possible or when you feel you can lift again, or something else? and, in your T nation article there was a squat movement as number 4 excercise, so I was wondering why isn't there one here, but you explained it. thanks Dan
@@DanJohnStrengthCoach sorry, but first : that swing is the Power movement, I thought and second: it is about strength - which kind of kettlebell would be a serious(!) alternative?
Dan John do you have any programs in between that hit strength and bodybuilding? Or maybe I should do strength program and then bodybuilding after and switch back and forth? Thanks!
Coach, I’m on day 14 of easy strength. Going great so far. My conundrum is that I have some adjustable dumbbells (up to 50 lb each) and 2 plates on an olympic bar (135). I am limited on equipment and limited on funds as I was unemployed for a long stent. On day 22 if the weights suddenly want to jump off of me but I do not have more weights, would increasing the first number of reps substitute for adding weight? Or do I just need to buy more weight? Basically, I’m doing 5-3-2 with over head press, would doing a 8-2 or 7-3 split work as well? Hope this makes sense. Thanks
Increasing the reps won't show true strength gains, but those numbers should increase also. Keep in mind, you don't need to perform a test to be stronger. The test just tells you that you're stronger. If the weight flies up, you're stronger, so don't worry about it.
"two tests" question. farmers walk for distance- if i don't have a trap bar do i carry standard barbell in the hang position or back rack position and walk the 100 yards? thanks! michael
@@DanJohnStrengthCoach thanks! i'm using two 35# dumbbells for my 100m farmers walks during my workouts (body weight=135#) no heavier DB or KB in my home gym to approach the body weight farmers walk test for 100m mentioned in the easy strength video. if any other suggestions for testing other than long jump will implement. I assume i could increase the distance walked as measure of improvement. thanks for your advice in all these videos! michael baker md
How easy are the sets of 5? I understand that they're not supposed to feel hard. But a set of 5 at a weight that I can do a 12RM is easy, but so is a weight at a 20RM. I just have no gauge.
I've tried the program with front squats, and it didn't deliver. It seemed to decrease the progress in other movements, too. As you, I don't really know why, but if this is a common experience, I guess anyone can survive 8 weeks without heavy squats.
The fact you released this for free is amazing. Don’t skip the book co wrote with Pavel folks. It’s full of valuable insight beyond the program itself.
I have lots more writing on the website now too.
Two years ago this 30 mins changed my fitness life forever. Eternally grateful to DJ for popularizing this incredible method of training. Still very much under appreciated. ES is one Joe Rogan podcast away from becoming a craze! It has all the potential.
Great to hear! I don’t think I’ll ever be on his podcast, but it would be interesting
This is exactly what I've been looking for! Dan John you are a gem and deserve such an enormous audience.
Thank you so much...there is a lot more here on youtube
This was the best 30 mins I've spent on TH-cam ever. Compressed gold! I'm buying the book.
Welll, thank you. Join DJU and get the bulk of it for free.
Dan, I want to thank you for putting out great quality content. My wife and I have been following your programs and it has helped. On your podcast, you say, "Make a difference." You do. And you have.
Thank you.
This video is gold. Keep coming back to it.
I did a bunch of these during the lockdown...it was a way to keep me sane.
I wrestled in high school and college. I wish this information would have been around then. Perfect for in season training.
It is perfect for in-season work.
I love the stoic and mindful aspect of this program. Keep your arousal and tension in check, listen to your body and decide for yourself. It's in strike contrast with the self punishing and ego-driven type of workout that's popular these days
That's an excellent point.
11:30 I’ve usually heard the opposite. I usually hear folks say that work capacity builds the base and that strength is something you can attain if you’ve laid a large foundation of work capacity first.
I don't think it is either/or.
Dan my wife and I, both mid 60's are enjoy your Hardstyle Kettlebell book. I can't believe how much your get up training has helped. I was hopeless at that move. Today for the first time we actually each performed the whole move naked. That may not seem like much, but your overhead carries, easy strength and rep schemes have made our work outs a blast. Thank's coach...
Is that appropriate for the comments section??? Just kidding. Great work!
@@DanJohnStrengthCoach Dan we are each adding weight. Last night before bed, a mistake, I did 200 swings as a personal challenge to myself. 3 sets of 50, 2 sets of 25. Used 30 pounds and 40 respectfully. Thanks again
Adding weight as in more load, not bodyweight...
This is pure genius. Astounding information.
Dan you are and have always been my favourite strength coach. Thank you for putting out all this info for free. I really appreciate you sir all the best!!!
It is very true what Coach Dan John said about not including a heavy barbell squat into the program.
Every time that I have included that into my training, it always seems to make recovery harder than it should be. I also found it did a number on my shoulder and my press suffered.
Goblet squat in warm-up or front squat for 2 x 5 if you have to, but it can be avoided.
Thank you for the insight.
I made the front squat work with this!! Cleaned it from the floor each set. Went from 275x2 to 325x3. The rep max attempts were made with a rack
Great work.
did you do the rest of the moves ? DL, press, chins?
@@didimidi7572 LONG TIME, lol. I'm running this template with the front squat right now. Confident. No way id do it with back squats though.
Thks !! Motivation and guidace at its best
My pleasure
Awesome video Dan
You have me thinking about your program now -
Thank you Eric 🏋♂️
Thank you for watching. I really enjoyed doing this one.
I went to the Easy Strength workshop in Reno in 2012. Also bought the book and was given the huge video course before that. ES guides me and my students to this day. I love this vid! Thanks Dan.
Thanks for sharing!
Looks like I am lucky to find this. BTW recently modified my training based on Loaded Carry, Goblet Squats, Swings and calisthenics work.. mixing up with some heavy bag hitting...
Bedankt
Dan - thanks so much for this. It really helped me narrow down my agenda for working out. I'm a new dad, living in Covid (who isn't?), and time is precious. This was very helpful with those things in mind. Thank you.
Glad it was helpful!
This info is gold. Have read the book, but its great how you laid it out on this presentation 👍🏻
It truly is easier to talk about easy Strength than to write about it. And, it’s easier to do easy Strength than to talk about it.
This is great thanks. Just bought the new book 📖 but was great info to get me started. Now I will read the book 📖
Hope you enjoy it!
Thank you 🙏
Thanks from Argentina! I always enjoy your technical knowledge, and your analogies, but especially your advice from experience. Your "Intervention" book is one of my all-time favorites about training.
Thanks for watching!
When is Easy Strength 2 coming out? Thank you.
May God bless you in Jesus mighty name! ❤
Well, thank you you
Thanks!
Thank you! I really appreciate the donation.
About to pick the book up on payday. Started a new job that is extremely physically demanding, long hours in the heat so this looks like what I need to get back on track with training.
Thank you and good luck with the new work.
This is a masterpiece of fitness lecture! Thanks Dan!
Love the format, coach!!
Thanks!
Excellent!! Thank you so much.
You're very welcome!
Great video, very insightful. Thank you
absolutely brilliant Dan john . enjoyed this
Great Workshop thank you Dan 💪🏾⚡
Thank you for watching!
This is KAIZEN way of fitness
Thank you. Great information. How about spreading the training throughout the day? E.g. morning - snatches and deadlift, noon-pull-ups and presses, evening- ab wheel and loaded carries...?
Movement throughout the day is great for those that can accommodate it.
As someone who’s been lifting weights for over 4 decades and who tried to foolishly follow Arnold’s routines I can say that listening to Dan and Pavel’s philosophies on strength training makes me a bit sad knowing what I could’ve been. While I’m proud of what I achieved I can only mourn what I could’ve been had I not taxed my nervous system to the degree I did. That on top of the carb crazy 80’s. Who remembers Carbo-Fuel by Twinlabs? Yeesh…
There was some awful stuff in the 70s and 80s...
Thanks.
You're welcome
Awesome stuff Dan !! Thank you 🙂
Glad you liked it!
U know Mr Dan its amazing n almost hard to accept because this old system seems so new to me..u saying somwyhing how boxing training progremmed.we train everyday slowly increase our conditions .train everyday
It's the same concept, yes.
Tnx a lot !!!
You're welcome!
Where would you put bridging in the human movements? Awesome cideo
Actually, anywhere you think it works. It just depends not a lot of people do that so I don’t have an option.
Hey Dan, I am using Easy Strength. Kettle bells shoulder press kneeling. My dominant right side I have worked up to 20kg. My left side I can only do 12 .5kg. Is it volume and patience to build up to 20kg both left and right side. I'm 6ft tall, 13stone weight. Psychology of lifting makes me feel better mentally. I'm 50 years old. Your TH-cam channel is a great lifeline as I work out in my garage gym. Thanks so much.
This is good to see. Thank you for shring.
so easy strenght will be veryusefull to putin before every sport workout if you train once a day to have strneght then skill etc
It complements sport training very well.
Easy Strength is a great program for “lazy” people. I love it. Do you have a great hypertrophy program for lazy people?
Not in the same way. Hypertrophy needs more time under tension. There's lots of ways to do that, but none of them are "lazy."
Thanks for info. I am going to try easy strength. I'M A MID DISTANCE RUNNER who lifts wts. I'm 61 and find it difficult to balance lifting and running. The toll on my CNS and commutative fatigue effects my sleep. Juggling "leg day" tough but I learned to either do dead lifts or squat and not both. I swing more now and less DL, and do more volume of lite goblet squats to be more consistent. I love your book "What's Next".
Easy Strength should be very good for you.
Can you do this with kettlebells and push ups/pull ups? That’s all the gear I have at the moment. Cheers for posting this.
There might not be enough load with the push ups, but you can certainly do presses with the KB and I recommend everyone do pull ups in the program as well.
I can't imagine these workouts taking 15 mins! I thought I was running Easy Strength and it took me about an hour to do a workout. How does one go about it so fast with warm ups and with transitioning from exercise to exercise?
I never really had to warm up for most of the lifts...these are light compared to normal training. Moreover, I have a home gym and the loads are just waiting. But, not EVERY workout was that short...no. But, a lot were very quick.
@@DanJohnStrengthCoach Great video, but I am also confused on timing. How long do you recommend resting between sets?
When I do it I don't really need any rest between sets so I usually alternate two movements. It literally takes me about 10 minutes. Maybe 15 if I do stretching between sets.
Great content. Many thanks for sharing 🙏. I also remember reading about your 1-2-3 strength ladders and assume that the extra volume of lifts would require more / longer recovery.
It's a different program that requires different things. This is "this," not "that."
Thanks Coach. Maybe a future podcast??🙏
I'm keen to try this to mix up my approach to weights - when the 40 day program is finished should you wait a while before starting it again?
I often recommend doing two rounds then shift to something else
This is golden information! What distance to go for loaded carries? Thanks!
Far enough.
@@DanJohnStrengthCoach lol.. and heavy enough I'm guessing
Hi there. I really like your programs and idees. Im curently training for mounteneering. Whit a goul to take on mt Blanc. 3 times a week i run and 3 times a week i do you kettlebell ABC and Humane burpe program. I was wondering what leg training you think i could pu in. Maby you have some easy straingt idees? Or ust if i walk farmerwalk in stair. Only have one kettlebell for now but will get one more soon. Thanks for your videos :-) have a great day
I’m on my website. I have a program just for this. It’s also in a couple of my books, but I organize an entire training program for mountain climbing. It’s been tried tested.
@@DanJohnStrengthCoach Okey i will check that out. Thanks
Hi Dan, thanks for the great info. Would this work if i only trained 3 days per week? I practice BJJ 3 days a week also, and am very limited on time with kids, family life etc.
Yes it will
Thanks Dan.
15:30 do you think that Starting STRNGH low bar squat also apply ? I know that you do not comment but have you ever been working with this type of almost goodmorning squat ?
I haven't seen it work with squats.
Hi Dan coach. I’m the audience from TAIWAN
Yesterday I’m finished you book ATTEMPTS.
First, I’m not good at English.
I have some questions to ask.
1. What’s your advise to normal people (not the athletes). Can the normal person use Easy Strength?
2.Easy Strength needs training four to five times a week,but not everybody have the time.
My student’s said they only have two training times a week. What’s your advices?
Hope your can answer me.
Thank you a lot.
I have several courses on danjohnuniversity.com that will answer all of this for you.
@@DanJohnStrengthCoach thank you
Hi! This is great! My question is: Do you take any rest days among the 40 days? Is it 40 workouts or 40 straight days doing the exercises? Thanks!
Be sure to read the book (danjohnuniversity.com/bookstore) but usually I do five days a week.
My warmups right now are generally a few prying goblet squats and halos and I throw in a few TGU’s as well. Any objections or inherent issues with doing TGU’s as a warmup? I feel like it gets me primed and mentally ready since it’s a slow movement and gets me in that meditative/mindful state of mind.
That’s just fine, of course.
Just disccovering this for the first time. Sounds amazing!
A question to you sir. How should the intesity vary? I know in some things you mentioned not more than 10 reps on each sets or maybe each workout.
But i was thinking those of 2s of 5 or 3sets of 3 and 6 sets of 1.. should it vary like. Easy, medium, somewhat heavy and so on?
Bless you
That might be a simple template to get you going at first, yes. That's a simple way to think about it...
Is it 40 days in a row? , or 40 sessions in total, with rest days etc?
Truth!
Thank you.
Hey Dan, quick question. I was wondering what your approach is to warming up for this style of programming. Do you take a traditional approach of warming up for each lift individually or take a more all around approach of doing something to get your heart rate up in general (such as running)? Thanks!
You don't need much warm up at all.
I'm amused 🤝👏
Thanks for watching.
Hi Dan,
Would I be neglecting one of chest or shoulders since there’s only one pushing movement?
Thanks,
Noah
I don't coach the "Frankenstein's Monster" style of training bodyparts. I never have. Obviously, there is a place for training this style sometimes, but most of the time the body supports movement training better than bodypart.
Thanks Dan for this briliant video. Do you have any recommendations how long rest between sets should be?
Rest enough. You shouldn't need too much with this program. The entire workout usually takes me less than 15 minutes.
This is great and makes so much sense! Do you think the additional loading of the spine that comes with training something like back squats could be one of the reasons it has been difficult to integrate heavy squat movements more into "Easy Strength"? I have been doing hip belt squats (using a loading pin and dip belt while standing on blocks) lately and I really like how they feel. I think I am going to try and use them as a tool to help maintain my squat as you recommend, but I have to admit I am tempted to try and add them as one of Easy Strength's 2x5 movements........
I'm not sure what the issue with squats is. It just never seems to work well.
Any idea what to do for the deadlift variation with limited home equipment?
I could do dumbell lunges, nordic curls, bulgarian split squat.
Do you think it could work to have a pinch grip exercise additionally included? It would be nice to have a increased grip strength benefit from the 40 days easy strength, due to gripstrength often being a bottle neck for quite a few exercises :)
You can try those things like Fat Gripz. Or Jefferson deadlifts worked. I suggest you buy the book, by the way: danjohnumiveristycom/bookstore
Old guy (56) with tricky back. Hurt myself doing both deadlift and KB swings. Spent the quarantine doing Stewart McGill and back is better. How would you approach someone like me?
Don't do things that would risk reinjuring the back. Stay within your limits.
While I was sitting here listening on the first of 5 days off of exercise. I wrote myself a program.
I hope this was helpful.
@DanJohnStrengthCoach it was very helpful. Thank you.
What woudl be necessary for warming up for this routine?
Hey coach Dan, thanks a ton for this awesome workshop! For background, I am a runner focusing on trail ultramarathons; but I also really enjoy lifting weights. So in addition to easy strength, my sport to go along with it is running.
Quick question on push-pull and limiting the workout to "5 exercises". Since the workout is very fast to go through with only 10 reps for the push-pull, is there any specific reason NOT to do both a horizontal and a vertical push pull? What I mean is that I could do a bench press for horizontal push, back row for horizontal pull, upright press for vertical push, and pull up for vertical pull. Then I would also add in the explosive movement and the ab movement. Would this be ok, or is this a bad idea?
You still need lower body
Hello Dan, I have 2 questions.
1) Is it always up to the athlete to decide how much weight they’re lifting, or is there a book or something that tells you that e.g. day 1 go heavy, day 2 go light.
2) Should you just stick to the same push and pull exercises? Should you not mix between e.g OH press and bench press? Should you just do 40 days of bench then 40 days over head?
Thanks very much Dan, you’re a really smart man👍🏻
1) With Easy Strength, yes.
2) It's been done both ways. I usually stick with one though.
Dan John last thing, I am in season at the present minute, I play Gaelic football and I was doing a Litvinov workout once/ twice a week, I felt the sprinting was good for helping me get faster. I was wondering if there is anyway in which I could keep the sprinting in alongside with the easy strength protocol.
Thank you Dan 👍🏻
Hi Dan, would lat-pull downs with a machine be an suitable substitute for pull-ups? I’m at a heavy weight and used to hit the gym but stopped (unfortunately) and can no longer do them. And also, can I ask how many times a week someone will be going to the gym with Easy Strength? Thanks!
Lots of people have used this, yes. I'm not a fan of some models, but it is okay, sure.
Hello there! I have always enjoyed your ideas and thoughts on life and fitness!! Question : deadlift are taxing on the body, will I be able to dealifts five times a week? 3x3 x5 days?
I am 47, female and have been lifting consistently for about 6 years. But still.... How heavy should I be lifting? Thank you.
You can deadlift that frequently if you keep the loads light. With Easy Strength, it should always be easy loads for that day. Some days you'll feel strong and easy will be heavier, but you should always feel like the workout was easy when you're finished.
Hey Coach, one more question but first things first.
Thanks for all the help, inspiration and funny moments.
So to the question, for my next turn on easy strength, I would like to do KB Snatch (for power movement) alternating with car push (for loaded carry). For the Snatch, the Protokoll is the same as Pavel recommended in the quick and the dead with roll a dice for the reps to get variety in load. Waths your opinion on this?
Plus, when ever possible (2-3 times a week) do some Hills as a stand alone workout.
I would do the snatches like I do the swings. 25ish total.
, in Total? Thanks for answering.
Hmm it's interesting you say you haven't seen this work well with squats. I would have thought squats would be a good movement for this type of programming. Got any additional insight on that? Also would dips work well as a pressing exercise?
I've done other videos about this. Search my channel a bit. Dips are fine if they don't bother you.
I’ve had some experience with the Jefferson Deadlift and have found it really lends itself to Easy Strength. I wonder why? In fact, the two most useful versions of the hinge I’ve used in the program are Snatch Grip and Jefferson. It’s interesting to me. I don’t question it and just do what works but those little mysteries get me
That's a nice discovery. Thanks for sharing.
Is this done for five days a week?
It can be, yes.
@@DanJohnStrengthCoach Can it be done 3 times a week woth similar effects?
For an elite strength athlete is it possible to go almost every day (6/7) till you reach the 40 workouts? Once recovery reached quicker..
If you can recover, you can do it that often.
@@DanJohnStrengthCoach and something else more specific..Can I do wave Loading (5-3-2) for example one day for M press and pull ups and the other day for example bench press and Deadlifts. Is it too much, too demanding for the CNS??
You say you finish easy strenght workout in 15min, sometimes 10min,,, so what is your recomendation when it comes to rest periods between sets, short as possible or when you feel you can lift again, or something else?
and, in your T nation article there was a squat movement as number 4 excercise, so I was wondering why isn't there one here, but you explained it.
thanks Dan
Rest as long as you need to. It won't be long if the weights feel light like they should.
He even said hang from a pull-up bar for a few minutes post workout!!! Holy shit “scrap hangs”
I'm sorry. I don't understand this comment.
Dan John Scapula Hangs seem time be very popular Isometric these days. This gentlemen was doing them back then as well.
is there a (serious ) home alternative to deadlifts?
Swings and hip lifts are great hinge movements that are easily done at home.
@@DanJohnStrengthCoach sorry, but first : that swing is the Power movement, I thought and second: it is about strength - which kind of kettlebell would be a serious(!) alternative?
Can I continue with my normal workouts and do easy strength for just one lift I want to increase faster?
That's not the program.
What if I want that beach body?
Do bodybuilding.
Dan John do you have any programs in between that hit strength and bodybuilding? Or maybe I should do strength program and then bodybuilding after and switch back and forth? Thanks!
Coach,
I’m on day 14 of easy strength. Going great so far.
My conundrum is that I have some adjustable dumbbells (up to 50 lb each) and 2 plates on an olympic bar (135).
I am limited on equipment and limited on funds as I was unemployed for a long stent.
On day 22 if the weights suddenly want to jump off of me but I do not have more weights, would increasing the first number of reps substitute for adding weight? Or do I just need to buy more weight?
Basically, I’m doing 5-3-2 with over head press, would doing a 8-2 or 7-3 split work as well?
Hope this makes sense. Thanks
Increasing the reps won't show true strength gains, but those numbers should increase also. Keep in mind, you don't need to perform a test to be stronger. The test just tells you that you're stronger. If the weight flies up, you're stronger, so don't worry about it.
"two tests" question. farmers walk for distance- if i don't have a trap bar do i carry standard barbell in the hang position or back rack position and walk the 100 yards? thanks! michael
I prefer 2 dumbbells or kettlebells if you don't have a trap bar.
@@DanJohnStrengthCoach thanks! i'm using two 35# dumbbells for my 100m farmers walks during my workouts (body weight=135#) no heavier DB or KB in my home gym to approach the body weight farmers walk test for 100m mentioned in the easy strength video. if any other suggestions for testing other than long jump will implement. I assume i could increase the distance walked as measure of improvement. thanks for your advice in all these videos! michael baker md
sir, can i use different weight every sets？
Yes.
How could this be modified if hypertrophy was a secondary goal, primary being strength?
It's not a hypertrophy program.
Easy strength for wrestlers?
The same as easy strength for everyone else.
Underpants Gnomes is one of my favorite South Park episodes 😅😅😅
At just 20, Arnold set a national record by deadlifting 683 lbs. He also bench-pressed 441 lbs while Arnold's weakest lift was a 474 lbs squat.
I have followed his career since about 1970 or 1969, and I’ve never seen this before. Where did you find this?
How easy are the sets of 5? I understand that they're not supposed to feel hard. But a set of 5 at a weight that I can do a 12RM is easy, but so is a weight at a 20RM. I just have no gauge.
What does "eat chalk" mean?
An old phrase. It means you are so fired up, you eat the chalk. It doesn't matter...
@@DanJohnStrengthCoach Well, thanks so much for the reply!
I've tried the program with front squats, and it didn't deliver. It seemed to decrease the progress in other movements, too.
As you, I don't really know why, but if this is a common experience, I guess anyone can survive 8 weeks without heavy squats.
Most people can survive indefinitely without heavy squats.
Thanks!