DanMartin
Total Posts: 20705
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08-13-13 07:06 PM - Post#779849
This is for the mature trainee. Naturally, in addition, you would do your what-have-you's. (Correctives, core, stretching, etc..)
1.
Hill Sprints
2.
Kalos Sthenos Get-Up
Goblet Squat
Two-Hand Swing
3.
Farmer's Walk
The mature lifter is better off dwelling in the real rather than wasting time searching for the ideal.
Because of the nature of these "workouts", you could feature up on any one of them exclusively and continue to make progress. Of course, you wouldn't want to do that for any protracted period of time. However, how bad could it be to just do hill sprints or Farmer's walks for 2 or 3 weeks?
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jmac
Total Posts: 9046
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08-13-13 08:59 PM - Post#779850
I consider myself a mature lifter but I don't see any snatch, clean & jerk in there 
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T-800
Total Posts: 236
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08-13-13 09:18 PM - Post#779852
Snatches are for the immature lifters.
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jmac
Total Posts: 9046
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08-13-13 10:41 PM - Post#779859
Oh yea, well what do you bench?
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Vicki
Total Posts: 8196
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Crawl, walk, then run has been the advice. So would the evolution be;
Walk
Jog
Jog/Sprint
Hill Sprint
Maybe Sled Drag is in there some where?
Edited by Vicki on 08-14-13 06:20 AM. Reason for edit: No reason given.
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Steve Rogers
Total Posts: 6158
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08-13-13 11:20 PM - Post#779866
Well, it is a Program Minimum after all. If one wanted to work in snatches and clean and jerks it would be a bit more.
An interesting variation would be to roll a die each day and do the corresponding workout.
1.
Hill Sprints
2.
Kalos Sthenos Get-Up
Goblet Squat
Two-Hand Swing
3.
Farmer's Walk
4.
Snatches
5.
Clean & Jerk
6.
Rest
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DanMartin
Total Posts: 20705
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Crawl, walk, then run has been the advice. So would the evolution be;
Walk
Jog
Jog/Sprint
Hill Sprint
Maybe Sled Drag is in there some where?
Sure, your evolution would be fine for someone who is completely deconditioned and out of shape.
To be honest though, I'm not so sure a tyro would benefit from the "New" DMPM
The "New" DMPM is geared towards the mature trainee who is sick and tired of being sick and tired and just needs to get back on track.
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DanMartin
Total Posts: 20705
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08-14-13 08:47 AM - Post#779886
Well, it is a Program Minimum after all. If one wanted to work in snatches and clean and jerks it would be a bit more.
An interesting variation would be to roll a die each day and do the corresponding workout.
1.
Hill Sprints
2.
Kalos Sthenos Get-Up
Goblet Squat
Two-Hand Swing
3.
Farmer's Walk
4.
Snatches
5.
Clean & Jerk
6.
Rest
The snatch and the clean & jerk whether with a barbell or kettlebell(s) are lifts I would discourage the mature trainee from doing. Particularly if they have never done them before. The swing will give them all they need in my opinion, but, there are always exceptions.
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DanMartin
Total Posts: 20705
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08-14-13 09:02 AM - Post#779888
I will say this in jest, but, look at what is happening. People want to add to the "New" DMPM rather than just leaving it as is.
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Steve Rogers
Total Posts: 6158
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08-14-13 09:06 AM - Post#779889
I seem to recall a Bill Cosby piece about "sick and tired of being sick and tired". When you're in that state, simplifying things and finding time to "play" can help.
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DanMartin
Total Posts: 20705
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I seem to recall a Bill Cosby piece about "sick and tired of being sick and tired". When you're in that state, simplifying things and finding time to "play" can help.
Exactly. Less is more. There is no reason to make things more difficult. Hell, I even suggested doing less from time to time in the original post.
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Chris McClinch
Total Posts: 8538
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The mature lifter is better off dwelling in the real rather than wasting time searching for the ideal.
The tyro is, too, for that matter. It's just that his real differs. Plugging away at getting cock-strong on the squat, deadlift, bench, row, press, curl, and olympic lifts is better for the tyro than any exotic program you can name.
The more I eat and the heavier I train, the better my genetics get.
If you're not paraplegic and not squatting, please kick your own ass for me."
"Do you really think that the reason most guys don't have big arms is purely because of a lack of doing curls?" --Alwyn Cosgrove
"There is only one gram of carbs in STFD and no carbs at all in STFU." --Byron Chandler
"Use meaningful loads to achieve results." --Big Vic
http://www.stoneagefitnessconcepts.com |
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DanMartin
Total Posts: 20705
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The mature lifter is better off dwelling in the real rather than wasting time searching for the ideal.
The tyro is, too, for that matter. It's just that his real differs. Plugging away at getting cock-strong on the squat, deadlift, bench, row, press, curl, and olympic lifts is better for the tyro than any exotic program you can name.
That's it in a nutshell. Do the basics, get good at the basics, benefit from the basics. There is no other way. However, there is the constant search for alternatives to the basics with the hope that somehow the hard work associated with the basics can be avoided.
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Warren D
Total Posts: 1438
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08-14-13 10:43 AM - Post#779909
Oh yea, well what do you bench?
Made me laugh!
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SB
Total Posts: 870
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Dan Martin states his goal up front. I like that its doable with little time, money, equipment, and space (other than hill sprints). I think anybody that is finding it difficult to train, can use this to maintain good healthy condition.
Edited by SB on 08-14-13 02:06 PM. Reason for edit: No reason given.
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jmac
Total Posts: 9046
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This is for the mature trainee. Naturally, in addition, you would do your what-have-you's. (Correctives, core, stretching, etc..)
1.
Hill Sprints
2.
Kalos Sthenos Get-Up
Goblet Squat
Two-Hand Swing
3.
Farmer's Walk
The mature lifter is better off dwelling in the real rather than wasting time searching for the ideal.
Because of the nature of these "workouts", you could feature up on any one of them exclusively and continue to make progress. Of course, you wouldn't want to do that for any protracted period of time. However, how bad could it be to just do hill sprints or Farmer's walks for 2 or 3 weeks?
You need to figure out how to wrap this into a 30 page ebook and sell it for $17.99
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DanMartin
Total Posts: 20705
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This is for the mature trainee. Naturally, in addition, you would do your what-have-you's. (Correctives, core, stretching, etc..)
1.
Hill Sprints
2.
Kalos Sthenos Get-Up
Goblet Squat
Two-Hand Swing
3.
Farmer's Walk
The mature lifter is better off dwelling in the real rather than wasting time searching for the ideal.
Because of the nature of these "workouts", you could feature up on any one of them exclusively and continue to make progress. Of course, you wouldn't want to do that for any protracted period of time. However, how bad could it be to just do hill sprints or Farmer's walks for 2 or 3 weeks?
You need to figure out how to wrap this into a 30 page ebook and sell it for $17.99
Man...I'm not into the whole brevity thing...
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Arthax
Total Posts: 173
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This is for the mature trainee. Naturally, in addition, you would do your what-have-you's. (Correctives, core, stretching, etc..)
1.
Hill Sprints
2.
Kalos Sthenos Get-Up
Goblet Squat
Two-Hand Swing
3.
Farmer's Walk
The mature lifter is better off dwelling in the real rather than wasting time searching for the ideal.
Because of the nature of these "workouts", you could feature up on any one of them exclusively and continue to make progress. Of course, you wouldn't want to do that for any protracted period of time. However, how bad could it be to just do hill sprints or Farmer's walks for 2 or 3 weeks?
Would you make changes in the DMPM for people in their mid 30´s?
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Dan John
Total Posts: 12292
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02-17-18 08:54 AM - Post#862282
I'm teaching an RKC in NYC and I am going to add this to my talk today, Dan.
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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Dan John
Total Posts: 12292
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I am working on visuals to "explain" programs...
Daniel John
Just handing down what I was handed down...
Make a Difference.
Live. Love. Laugh.
Balance work, rest, play and pray (enjoy beauty and solitude)
Sleep soundly. Drink Water. Eat veggies and protein. Walk.
Wear your seat belt. Don’t smoke. Floss your teeth.
Put weights overhead. Pick weights off the floor. Carry weights.
Reread great books. Say thank you |
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John Mc
Total Posts: 237
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02-17-18 11:24 AM - Post#862285
When I see this, I realize I need to do more hill sprints.....
I think being able to sprint is one of the markers of youth/health/fitness.
John McDonough
Rolling, Bouncing, Crashing And Occassionally Getting Into The Flow On The Singletrack Of Life
http://www.iamcurious.net
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slider
Total Posts: 219
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02-17-18 03:55 PM - Post#862290
Hill sprints in winter tough in New England
Intervals on airdyn instead?
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JDII
Total Posts: 7319
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02-17-18 04:19 PM - Post#862296
Is there a "replacement" for hill sprints that can be used? Reason I'm asking is that I live in North Dakota where doing sprints, hill or otherwise, in the winter when its well below zero out isn't always an option (its a high of 9 today, so yay me!) I'm sure a treadmill would work but I workout in my basement and don't have one
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Old Miler
Total Posts: 1744
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02-17-18 05:51 PM - Post#862297
Is there a "replacement" for hill sprints that can be used? Reason I'm asking is that I live in North Dakota where doing sprints, hill or otherwise, in the winter when its well below zero out isn't always an option (its a high of 9 today, so yay me!) I'm sure a treadmill would work but I workout in my basement and don't have one
Have you tried? I've done plenty of hill sprints in freezing conditions. Wear enough layers (gloves and hat too) and it's not a problem at all. You're never sprinting long enough to sweat and if you dress for skiing then a half mile warmup jog will have you glowing nicely.
More to the point, a couple of thousand people are delivering incredible performances in those temperatures right now.
Surface is more of a concern. Icy sidewalks are a no-no, so is frozen rutted dirt. But snow is fine, with studded shoes or spikes.
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JDII
Total Posts: 7319
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Is there a "replacement" for hill sprints that can be used? Reason I'm asking is that I live in North Dakota where doing sprints, hill or otherwise, in the winter when its well below zero out isn't always an option (its a high of 9 today, so yay me!) I'm sure a treadmill would work but I workout in my basement and don't have one
Have you tried? I've done plenty of hill sprints in freezing conditions. Wear enough layers (gloves and hat too) and it's not a problem at all. You're never sprinting long enough to sweat and if you dress for skiing then a half mile warmup jog will have you glowing nicely.
More to the point, a couple of thousand people are delivering incredible performances in those temperatures right now.
Surface is more of a concern. Icy sidewalks are a no-no, so is frozen rutted dirt. But snow is fine, with studded shoes or spikes.
Yes. With wind chills sometimes as cold as -40, -50 and even -60 it’s not just freezing temps it dangerous temps. I’ve done all kinds of work in that weather, outside but sprints is not an intelligent thing to do. The sweat actually freezes and makes you even colder and can bring on hypothermia. As an example, today the high was 9 with a wind chill of -22, and it was the warmest day this week.
Edited by JDII on 02-17-18 06:41 PM. Reason for edit: No reason given.
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chromehill
Total Posts: 64
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02-17-18 07:17 PM - Post#862299
Sprints on treadmills do not work, at least on a treadmill that is affordable for your home. You can sprint faster than the treadmill is capable of going. You could set the treadmill to the max incline, problem then is jumping off because they take a long time to slow down. In that situation, not worth the injury risk (personal experience).
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D Berta
Total Posts: 141
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02-18-18 08:46 AM - Post#862311
Replace hill sprints in winter? I have had similar problems.
All sorts of calisthenics help ride the gap here. Hill sprints put a lot of stress on your calves and backside. So calves there's jump rope or running in place(search 100up). Right now, I do some single leg hopping holding a kettlebell behind me (high reps, like swings), it hits my calves in similar ways to hard running.
For the backside, you're looking for something explosive where you drive through 1 leg, I like lunge jumps.
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DanMartin
Total Posts: 20705
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02-18-18 09:12 AM - Post#862313
Is there a "replacement" for hill sprints that can be used? Reason I'm asking is that I live in North Dakota where doing sprints, hill or otherwise, in the winter when its well below zero out isn't always an option (its a high of 9 today, so yay me!) I'm sure a treadmill would work but I workout in my basement and don't have one
Step-Ups
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DanMartin
Total Posts: 20705
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This is for the mature trainee. Naturally, in addition, you would do your what-have-you's. (Correctives, core, stretching, etc..)
1.
Hill Sprints
2.
Kalos Sthenos Get-Up
Goblet Squat
Two-Hand Swing
3.
Farmer's Walk
The mature lifter is better off dwelling in the real rather than wasting time searching for the ideal.
Because of the nature of these "workouts", you could feature up on any one of them exclusively and continue to make progress. Of course, you wouldn't want to do that for any protracted period of time. However, how bad could it be to just do hill sprints or Farmer's walks for 2 or 3 weeks?
Would you make changes in the DMPM for people in their mid 30´s?
Heavier weights...
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DanMartin
Total Posts: 20705
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As an aside, I no longer live in an area that is hilly or even adjacent to hills. My home is smack dab in the middle of table flat farm land.
That said, there is plenty of room to do sled pulls.
Also, don't freak out about the Kalos Sthenos Get-Up, the Turkish Get-Up is perfectly fine.
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JDII
Total Posts: 7319
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02-18-18 11:12 AM - Post#862317
Is there a "replacement" for hill sprints that can be used? Reason I'm asking is that I live in North Dakota where doing sprints, hill or otherwise, in the winter when its well below zero out isn't always an option (its a high of 9 today, so yay me!) I'm sure a treadmill would work but I workout in my basement and don't have one
Step-Ups
Funny you should mention that because I did them this morning. Thank you for the input!
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Old Miler
Total Posts: 1744
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Yes. With wind chills sometimes as cold as -40, -50 and even -60 it’s not just freezing temps it dangerous temps.
You've convinced me. Ouch!
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Arthax
Total Posts: 173
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This is for the mature trainee. Naturally, in addition, you would do your what-have-you's. (Correctives, core, stretching, etc..)
1.
Hill Sprints
2.
Kalos Sthenos Get-Up
Goblet Squat
Two-Hand Swing
3.
Farmer's Walk
The mature lifter is better off dwelling in the real rather than wasting time searching for the ideal.
Because of the nature of these "workouts", you could feature up on any one of them exclusively and continue to make progress. Of course, you wouldn't want to do that for any protracted period of time. However, how bad could it be to just do hill sprints or Farmer's walks for 2 or 3 weeks?
Would you make changes in the DMPM for people in their mid 30´s?
Heavier weights...
Short and impactful answer!
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