AusDaz
Total Posts: 3611
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04-01-18 12:50 AM - Post#863983
After years of, as the man himself once put it, trying to turn every firecracker into the space shuttle, I’ve settled into a version of the DMPM. Surprise, surprise - it seems to be yielding results.
All of which got me thinking, given how often it gets referenced, could we have a sticky devoted to it?
I for one, would be interested in seeing what people - including DM - are doing with it.
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DanMartin
Total Posts: 20705
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After years of, as the man himself once put it, trying to turn every firecracker into the space shuttle, I’ve settled into a version of the DMPM. Surprise, surprise - it seems to be yielding results.
All of which got me thinking, given how often it gets referenced, could we have a sticky devoted to it?
I for one, would be interested in seeing what people - including DM - are doing with it.
I'm glad to hear that. On paper the DMPM doesn't look like much. Especially compared to most "mainstream" routines. The first few times someone actually tries it, it doesn't seem like much either.
After a few weeks when you feel and move better, it becomes obvious that your efforts have paid off. There is no reason to flog yourself in the gym.
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Arthax
Total Posts: 173
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After years of, as the man himself once put it, trying to turn every firecracker into the space shuttle, I’ve settled into a version of the DMPM. Surprise, surprise - it seems to be yielding results.
All of which got me thinking, given how often it gets referenced, could we have a sticky devoted to it?
I for one, would be interested in seeing what people - including DM - are doing with it.
I'm glad to hear that. On paper the DMPM doesn't look like much. Especially compared to most "mainstream" routines. The first few times someone actually tries it, it doesn't seem like much either.
After a few weeks when you feel and move better, it becomes obvious that your efforts have paid off. There is no reason to flog yourself in the gym.
Just so we get the things right (majoring the minor) regarding reps schemes. Swings are done in 10-15 reps and the power movements in a descending ladder of 5-4-3-2-1?
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DanMartin
Total Posts: 20705
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After years of, as the man himself once put it, trying to turn every firecracker into the space shuttle, I’ve settled into a version of the DMPM. Surprise, surprise - it seems to be yielding results.
All of which got me thinking, given how often it gets referenced, could we have a sticky devoted to it?
I for one, would be interested in seeing what people - including DM - are doing with it.
I'm glad to hear that. On paper the DMPM doesn't look like much. Especially compared to most "mainstream" routines. The first few times someone actually tries it, it doesn't seem like much either.
After a few weeks when you feel and move better, it becomes obvious that your efforts have paid off. There is no reason to flog yourself in the gym.
Just so we get the things right (majoring the minor) regarding reps schemes. Swings are done in 10-15 reps and the power movements in a descending ladder of 5-4-3-2-1?
That's one way, and it's a good one. (I'd keep the swings at 15 reps or more. Any less than that and you don't really get a swing groove going.)
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vegpedlr
Total Posts: 1179
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04-01-18 07:03 PM - Post#863998
I'm a fan too. I enjoyed it last summer as in season maintenance. It was great, I could do it as often or as rarely as I wanted, based on my endurance work. Walk my KB to the park for my suitcase carry, train for 10-15 min. and walk back. Whenever I try to improve on it, I give up. It's got everything you need to keep yourself going.
Two variations I like are doing one hand swings, OAP, front squat, and row, alternating sides. And slurpees, where the mountain climbers feel MTB like.
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Arthax
Total Posts: 173
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After years of, as the man himself once put it, trying to turn every firecracker into the space shuttle, I’ve settled into a version of the DMPM. Surprise, surprise - it seems to be yielding results.
All of which got me thinking, given how often it gets referenced, could we have a sticky devoted to it?
I for one, would be interested in seeing what people - including DM - are doing with it.
I'm glad to hear that. On paper the DMPM doesn't look like much. Especially compared to most "mainstream" routines. The first few times someone actually tries it, it doesn't seem like much either.
After a few weeks when you feel and move better, it becomes obvious that your efforts have paid off. There is no reason to flog yourself in the gym.
Just so we get the things right (majoring the minor) regarding reps schemes. Swings are done in 10-15 reps and the power movements in a descending ladder of 5-4-3-2-1?
That's one way, and it's a good one. (I'd keep the swings at 15 reps or more. Any less than that and you don't really get a swing groove going.)
Thank you!
Is there a place where I can read about the origins of DMPM or could you or Dan give us som historical kuriosa? 
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iPood
Total Posts: 2360
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04-02-18 12:45 AM - Post#864011
The DMPM (with slight modifications) and OS have been working wonders on my parents. They have kind of 'de-aged' a lot since they started doing it.
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
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RupertC
Total Posts: 1479
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04-02-18 03:32 AM - Post#864016
If this is going to be a sticky, we need to say what the DMPM actually is, ¿no?
From the thread on the new DMPM:
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?...
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...
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...
Do the basics, get good at the basics, benefit from the basics. There is no other way...
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.
Here is the original version from the March 2015 Getup (available here: http://danjohn.net/wp-content/uploads/Ge tup-1-2016.pdf):
Dan Martin‘s Program Minimum
Dan Martin
Dan is a former firefigher who retired after
38 years in the department. When he is not
training, he enjoys the married life with two
grown children and three grandchildren. He
is also a founding member of the Coyote
Point Kettlebell Club and the club‘s official
"Maker of Sammies“.
As trainees, we spend an inordinate
amount of time and energy searching for
training perfection when it‘s the doing that
always provides results.
Action Plan:
Warm-Up:
1. Five Minutes Concept 2 Rowing
2. Stoney Stretch
Lifting:
1. Goblet Squat x 5
2. Push-Up x 3
3. One KB Two-Hand Swing x 15
Cool-Down:
1. Brettzel-Stretch
2. Suitcase Walk
As far as rounds go, less is more. Any
specific number depends on you. While
variety is nice, doing them in straight sets
or in a circuit is what I would limit it to.
Don‘t over think it, it‘s not rocket surgery.
There have been a few other iterations over the years. Any favourites?
| Check out my critical-thinking blog at sharpenyouraxe.substack.com |
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DanMartin
Total Posts: 20705
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My current version of the DMPM is as follows:
Warm-Up
Bar Hang*
Saigon Squat
Hip Bridge
Workout - Humane Burpee
Swing - 15, 15, 15, 15, 15
Push-Up - 5, 4, 3, 2, 1
Goblet Squat, 5, 4, 3, 2, 1
TRX Row/Batwing - 5, 4, 3, 2, 1
Farmer's Walk
*The bar hang has made my shoulders feel and function much better. Before, they would bother me with aches, pains and limited range of motion. Now, well, I don't get woke up with a jolt of pain when I turn in my sleep. I can swim in a straight line instead of circle, and, I can do KB overhead press with both arms. YMMV
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AusDaz
Total Posts: 3611
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I’m doing this:
1. One arm swing 3-5 x 10/10
2. Goblets - 3-5 x 10
3. TGU - 3-5 x 1/1
4a. TRX W’s/I’s/Y’s/T’s
4b. Curls
I use the same bell for 1-3 for simplicity.
I’m pretty sure the curls are unauthorized...
Edited by AusDaz on 04-02-18 07:10 PM. Reason for edit: No reason given.
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DanMartin
Total Posts: 20705
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I’m doing this:
1. One arm swing 3-5 x 10/10
2. Goblets - 3-5 x 10
3. TGU - 3-5 x 1/1
4a. TRX W’s/I’s/Y’s/T’s
4b. Curls
I use the same bell for 1-3 for simplicity.
I’m pretty sure the curls are unauthorized...
I like it.
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Dan John
Total Posts: 12292
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I’m doing this:
1. One arm swing 3-5 x 10/10
2. Goblets - 3-5 x 10
3. TGU - 3-5 x 1/1
4a. TRX W’s/I’s/Y’s/T’s
4b. Curls
I use the same bell for 1-3 for simplicity.
I’m pretty sure the curls are unauthorized...
Curls are allowed. I really like this. We had a guy here who had something like this from Brett Jones and I wondered why he didn't "just do it."
Copyright that.
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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iPood
Total Posts: 2360
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04-03-18 01:59 AM - Post#864089
My parents’ version is this:
Monday to Friday:
AM:
- A few minutes of really easy OS resets.
- Goblet squats: 1/2/3/4/5
- TRX rows: 1/2/3/4/5
- Push ups: 1/2/3/4/5
- One KB, two hands, clean (a swing that ends up in a goblet position): 1/2/3/4/5
PM:
- 30-60 minute walk.
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
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slider
Total Posts: 219
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04-03-18 07:57 PM - Post#864135
How about doing a version of DMPM
30 on-30 off
Swings
Pushups
Goblet squats
Carries
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DanMartin
Total Posts: 20705
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04-03-18 08:11 PM - Post#864136
How about doing a version of DMPM
30 on-30 off
Swings
Pushups
Goblet squats
Carries
Works for me!
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Dan John
Total Posts: 12292
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04-03-18 08:17 PM - Post#864137
Well, make it five things. Add something simple. Six rounds of five things works for 30/30
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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Jake Steinmann
Total Posts: 313
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04-03-18 09:30 PM - Post#864142
So, in the spirit of challenging the wisdom that there is no such thing as a stupid question...
I'm having a hard time zeroing in on exactly what the DMPM *IS*? Swings, pushups, goblet squats, and carries seem to be the consistent theme, but there seems to be quite a bit of variation on reps, sets, adding other exercises (TGUs, TRX rows), or not...
I'm not doubting the effectiveness of it (and I may give it a shot as my next semester's workout plan), but I'm having trouble wrapping my head around what the program is, exactly?
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iPood
Total Posts: 2360
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I'm not doubting the effectiveness of it (and I may give it a shot as my next semester's workout plan), but I'm having trouble wrapping my head around what the program is, exactly?
A *gentle* way to do all the important human movements in a *daily basis* (notice the emphasis betwen asterisks). Quite possibly, the "parkbenchest" of the park bench programs.
It's also one of my favorite warm-up sequences (scaled down).
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
Edited by iPood on 04-04-18 12:50 AM. Reason for edit: No reason given.
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RupertC
Total Posts: 1479
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04-04-18 06:32 AM - Post#864148
How about doing a version of DMPM
30 on-30 off
Swings
Pushups
Goblet squats
Carries
Great minds think alike! I was just about to post something about doing it circuit style...
There is a great circuit program called Tango in Tactical Barbell. Here are the instructions from the book: Do it 1-3x per week; combine it with minimalist strength training as a finisher (you could also use it as a deload); choose four to eight exercises; spend one minute at each station doing as many reps as possible (AMRAP); use moderate loads; rest one minute between stations; rest two to three minutes between circuits; and do two to three circuits each time.
I have been doing this for six months and counting, typically using four exercises for two circuits twice per week. It really goes well with DMPM-type exercises: pressups, kettlebell swings, loaded carries, goblet squats, groundwork, etc. I have also used it with an ab roller. I tried pullups, but unless you can do pullups for a minute I wouldn't recommend it. Hanging from a bar would work, though. I guess getups would work too, but I haven't tried that myself.
In my experience (N=1), it works better if you don't count reps. Try to make each rep as perfect as possible instead. I have found that being able to do a minute's work in basic exercises is a nice complement to heavy-ish weights for five-ish reps.
| Check out my critical-thinking blog at sharpenyouraxe.substack.com |
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RupertC
Total Posts: 1479
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04-04-18 07:04 AM - Post#864149
So, in the spirit of challenging the wisdom that there is no such thing as a stupid question...
I'm having a hard time zeroing in on exactly what the DMPM *IS*? Swings, pushups, goblet squats, and carries seem to be the consistent theme, but there seems to be quite a bit of variation on reps, sets, adding other exercises (TGUs, TRX rows), or not...
I'm not doubting the effectiveness of it (and I may give it a shot as my next semester's workout plan), but I'm having trouble wrapping my head around what the program is, exactly?
I might be wrong, but I think it's easier to think what the DMPM isn't. There are no percentages, no funky equipment and no machines; and it isn't too fussy about sets/reps/rest periods. It is just basic exercises mainly using bodyweight / kettlebells. You chose exercises that work your whole body (squat, pull, hinge, press, squat, carry, groundwork), do some work, have a shower and go home. Rinse and repeat.
| Check out my critical-thinking blog at sharpenyouraxe.substack.com |
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DanMartin
Total Posts: 20705
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At its most basic, the DMPM is swings, push-ups, goblet squats and suitcase walks. With the pec/bicep stretch and hip flexor stretch being done to loosen up what’s tight.
The set/rep scheme is very open ended. You do what you can while leaving enough in the tank so you could repeat the workout the next day if you want.
Adding things like TRX rows and Get-Ups are purely optional and can be done or not, it just depends.
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Dan John
Total Posts: 12292
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04-04-18 10:57 AM - Post#864161
Done correctly.
It depends.
We could have an entire forum dedicated to those two answers.
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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DanMartin
Total Posts: 20705
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04-04-18 11:18 AM - Post#864163
Done correctly.
It depends.
We could have an entire forum dedicated to those two answers.
We do.
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Dan John
Total Posts: 12292
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04-04-18 11:18 AM - Post#864164
It depends.
Done Correctly.
We do.
Got it.
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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vegpedlr
Total Posts: 1179
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04-04-18 11:47 AM - Post#864168
Maybe just a Program Minimum sticky?
Seems like lots of folks have created good ones. For me, ES in the gym, or DMPM in the park.
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DanMartin
Total Posts: 20705
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There really is nothing special about the DMPM, and certainly not because my name is attached. However, and this is the part that many overlook, if you are a mature adult that is new to training, beat up by life or just want to get back into training and don't want to spend all day working out, the DMPM and its many variations is the way to go.
Outside of just doing swings, there isn't anything more simple and thorough. (I'm talking about kettlebells as an exercise medium.)
Are you going to look good naked? I don't want to know. Will you move better and be able to handle your daily tasks better? Probably. Can you use the DMPM as a stand alone I don't need to do anything else routine? Yes, but it depends. Depends on what you may ask? It depends if you are doing other things like walking, rowing, swimming, riding a bike, rucking, what-have-you. I hope you get the picture.
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vegpedlr
Total Posts: 1179
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04-04-18 04:07 PM - Post#864185
I'd add that in addition to new or recovering trainees, anyone who wants or needs to spend significant physical time doing other things, like other sports training or job stuff. Start with the PM and add things to address issues as needed and get on with it.
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DanMartin
Total Posts: 20705
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04-04-18 05:45 PM - Post#864192
I'd add that in addition to new or recovering trainees, anyone who wants or needs to spend significant physical time doing other things, like other sports training or job stuff. Start with the PM and add things to address issues as needed and get on with it.
I agree. However, I'd like the trainee to get at least 50 workouts in before they tinker with the routine. (They may not need to do anything.)
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vegpedlr
Total Posts: 1179
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04-04-18 08:27 PM - Post#864194
By tinkering I mean if someone knows they have an issue with this or that and something that helps, add it in. But the overall balance might be all one needs.
I'm still waiting for some kind of apocryphal origin myth, legend, or lie. Something that goes beyond egg salad sammies.
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DanMartin
Total Posts: 20705
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04-04-18 10:49 PM - Post#864199
By tinkering I mean if someone knows they have an issue with this or that and something that helps, add it in. But the overall balance might be all one needs.
I'm still waiting for some kind of apocryphal origin myth, legend, or lie. Something that goes beyond egg salad sammies.
It takes at least 50 workouts.
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vegpedlr
Total Posts: 1179
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04-05-18 12:05 AM - Post#864202
After 50 workouts I'll know the origin myth?
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cavery
Total Posts: 736
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04-05-18 09:39 AM - Post#864219
Every time my life gets out of control with work, family and professional obligations, I go back to the DMPM. I will do it almost daily for a month or two.
I do it pretty much as written with pushups, goblet squats, swings and will add in pullups on occasion if access to a pullup bar. Carries and all of Dan's stretches at the end. If I need a change of pace, I sub 1h presses for pushups, and dbl kb front squats for goblet squats.
One thing I have noticed is that it is a mental and physical refresh. I leave the workout feeling better than when I started, my hips, shoulders and lower back feel better and it adds discipline into my life as it can be done every single day.
Another bonus I have found is that if I keep a kettlebell in the trunk of my car, I find all sorts of parks and open area's on my commute home that I previously did not notice. I can stop in, grab my kettlebell, get some fresh air and enjoy God's creation.
One thing that I have added in at times, especially when the weather is nice, is to add sprints in between each set of each exercise. This keeps me in shape during the spring and summer season.
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DanMartin
Total Posts: 20705
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04-05-18 09:47 AM - Post#864220
Every time my life gets out of control with work, family and professional obligations, I go back to the DMPM. I will do it almost daily for a month or two.
I do it pretty much as written with pushups, goblet squats, swings and will add in pullups on occasion if access to a pullup bar. Carries and all of Dan's stretches at the end. If I need a change of pace, I sub 1h presses for pushups, and dbl kb front squats for goblet squats.
One thing I have noticed is that it is a mental and physical refresh. I leave the workout feeling better than when I started, my hips, shoulders and lower back feel better and it adds discipline into my life as it can be done every single day.
Another bonus I have found is that if I keep a kettlebell in the trunk of my car, I find all sorts of parks and open area's on my commute home that I previously did not notice. I can stop in, grab my kettlebell, get some fresh air and enjoy God's creation.
One thing that I have added in at times, especially when the weather is nice, is to add sprints in between each set of each exercise. This keeps me in shape during the spring and summer season.
Eureka!
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DanMartin
Total Posts: 20705
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My parents’ version is this:
Monday to Friday:
AM:
- A few minutes of really easy OS resets.
- Goblet squats: 1/2/3/4/5
- TRX rows: 1/2/3/4/5
- Push ups: 1/2/3/4/5
- One KB, two hands, clean (a swing that ends up in a goblet position): 1/2/3/4/5
PM:
- 30-60 minute walk.
Perfect. Goat Belly Swings might work too.
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Arthax
Total Posts: 173
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04-06-18 01:36 AM - Post#864245
As soon as I get my new running shoes the DMPM will be my go-to strength routine during the spring/summer!
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DanMartin
Total Posts: 20705
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04-06-18 11:04 AM - Post#864253
Now that there is a sticky, if you are doing a version of the DMPM, please post your thoughts/results.
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Cogbog
Total Posts: 5
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04-07-18 08:34 AM - Post#864277
Hi all, long-time lurker, new poster. Really admire the quality of conversation on this forum.
Now that there is a sticky, if you are doing a version of the DMPM, please post your thoughts/results.
Over the past month-ish I've found myself doing something similar to the DMPM. Twice a week, it's a few sets of ring push-ups, ring inverted rows, and goblet squats. In between sets of the upper body movements I do single-leg deadlifts. All of those movements just feel good (provided appropriate load, of course). The single-leg deadlifts especially seem to address a strength imbalance I have. Recently I added two easy sets of deadlifts in a PTTP style progression at the end and found that that made me feel even better. I like them at the end of the workout because I'm not tempted to load them up too heavy. It's too early to see how this pans out long-term, but my plan is to gradually add weight to the movements while working through a broad rep range.
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Jake Steinmann
Total Posts: 313
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04-07-18 11:21 AM - Post#864284
Thanks for the clarifying thoughts from everyone. Useful stuff.
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cavery
Total Posts: 736
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04-10-18 04:12 PM - Post#864390
Now that there is a sticky, if you are doing a version of the DMPM, please post your thoughts/results.
I coach high school strength and conditioning and we use a variation of it with some very high level gymnasts. They are consistently dinged up from the workload of practices/travel/meet's (shoulders, wrists, hips and back) so we do the following with them 3 x per week and it has really made a significant improvement in their performance.
Dynamic stretch to warm up
2-3 rounds:
5 x goblet squats
Bird dogs
10 x swings
then:
4 x 10 2h swings OR 4 x 10/10 1h swings
3-4 x 5/5 1h press OR pushups on db's
3-4 x 5 goblet squat OR 1 leg box squat
then:
IYT's on rings OR Batwing rows
Planks or PUPP holds
then:
All variations of loaded carries and a couple stretches with the rings.
then:
Foundation lower back drills
This has been the magic manna for them. It is safe, it really works their posterior chain and fixes a lot of issues in their shoulders and hips. The biggest win, is that they feel refreshed and leave the weightroom feeling better than when they came in.
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DanMartin
Total Posts: 20705
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04-10-18 05:55 PM - Post#864393
Now that there is a sticky, if you are doing a version of the DMPM, please post your thoughts/results.
I coach high school strength and conditioning and we use a variation of it with some very high level gymnasts. They are consistently dinged up from the workload of practices/travel/meet's (shoulders, wrists, hips and back) so we do the following with them 3 x per week and it has really made a significant improvement in their performance.
Dynamic stretch to warm up
2-3 rounds:
5 x goblet squats
Bird dogs
10 x swings
then:
4 x 10 2h swings OR 4 x 10/10 1h swings
3-4 x 5/5 1h press OR pushups on db's
3-4 x 5 goblet squat OR 1 leg box squat
then:
IYT's on rings OR Batwing rows
Planks or PUPP holds
then:
All variations of loaded carries and a couple stretches with the rings.
then:
Foundation lower back drills
This has been the magic manna for them. It is safe, it really works their posterior chain and fixes a lot of issues in their shoulders and hips. The biggest win, is that they feel refreshed and leave the weightroom feeling better than when they came in.
Manna is right! That is an outstanding version. Well done.
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cavery
Total Posts: 736
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We do it "I go, you go" style and it will take them about 30 - 35 minutes or so.
We will use a variation of the DMPM with all our in-season athletes as well:
Baseball: focus on batwing rows for pulls and 1h OH press or 1h db bench for presses. Lots of IYT's and prying goblet squats as well. Our baseball coach is totally against all forms of lifting for his players so this is a delicate balance. We frame it as "structural integrity" work and have to be SUPER careful not to ding up any of the athletes up.
Lacrosse: We will do dbl kb cleans (Helps them absorb contact, armour building...) dbl kb front squats and short heavy farmer carries and rack carries.
Soccer players: We will add in some single leg work instead of goblet squats. (single leg box squats and RFESS)
Track: Lots of swings, lots of goblet squats and lots of carries. We end up doing quite a bit of PUPP and yoga post workout to help combat repetitive use of our sprinters and runners.
Edited by cavery on 04-11-18 11:14 AM. Reason for edit: No reason given.
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DanMartin
Total Posts: 20705
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04-11-18 01:34 PM - Post#864428
I like how you differentiate between sprinters and runners. They are two different snowflakes to be sure and each have their quirks.
And for those of you following this thread, sprinters are high maintenance compared to distance runners.
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cavery
Total Posts: 736
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04-18-18 01:01 PM - Post#864636
Here is something I had saved that Dan Martin posted a while ago. Thought it pertained to this thread as it discusses the orgins of the DMPM.
"Just to be clear, you can all just KMA from now on...
To answer veggie's question. Currently, I'm a recovering fireman and wanna be athlete. Dan John pulled me off the scrap heap of life, (for which I'm eternally grateful) put me back on my feet, and made me reasonably active again.
The DMPM came about after one of our short-lived Coyote Point training sessions. (The Coyote Point experience should have been better documented, but we were too caught up in the moment.)
Because I was significantly older than most, and brought all the food, I was given a bit of leeway towards our practice sessions. We experimented with all sorts exercise combinations. During a lull the Dan John and others would ponder about the idea of what would you do if you only had one kettlebell and you really just wanted to cover the essentials.
Call it kismet, call it what-have-you, the DMPM came about from those after training BS sessions. We tried it repeatedly and it worked. The "Humane Burpee" was also "discovered" around the same time.
I venture away from it, but I always return for at least a brief period just to get centered.
Think about it...your upperbody push is covered and then some with the push-up. (the then some is a plank) The Goblet Squat covers all sorts of goodness, namely the ability to squat. It also keeps you mobile and supple. The swing is the key, it ties everything together. Done well, it should be all you need for a hinge. (and upperbody pull, it's also a plank) You finish with or intersperse the suitcase walk and you cover your loaded carry. (another form of plank)
I do the pec/bicep stretch, hip flexor stretch and Brettzel after the DMPM rather than before. YMMV
You can always do more, but you shouldn't do any less. That the whole thing was "named" after me is both a blessing and a burden. But, I really love it. It keeps me honest and it works! It has brought great results to those that have given it a go.
One kettlebell is all you need."
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cavery
Total Posts: 736
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04-18-18 01:02 PM - Post#864637
Here is another...
"Here is the original form, and take my word for it since, I am, in fact, Dan Martin.
1. Goblet Squat
2. Push-Up and/or one KB Press
3. One-KB Two-Hand Swing
4. Farmer's Walk or Suitcase Walk
A. Pec/Bicep Stretch
B. Hip Flexor Stretch
Walking, walking and more walking.
Please note that the Get-Up is not part of the DMPM. Everything that most everyone needs is covered by those exercises and movements. Like I posted before, the DMPM works especially well for those that actually do it.
You are not, by any means, overstepping. Like anyone else, I need a coach too. As luck would have it, mine is Dan John. He keeps me on-track when I veer off. Because of my on-going and continuous back problems I had to take a step back and regroup. What I did was three months of daily walking followed by the McGill Big 3 (curl-up/bird dog/side plank) and my Gumby Big 3, (Stoney Stretch/Saigon Squat/Brettzel)
After all of that, my back issues seem to be where they should be. So it was time for the bare bones basics. Kalos Sthenos Get-Up to the hips high position for a warm-up, then the Goblet Squat/Push-Up/Two-Hand Swing/TRX Row/Suitcase Walk routine. "Off" days are walking and the two "Big 3's."
My back issues were exacerbated by my obsession with trying to get better at Concept2 rowing. In a six month period I rowed over 2 million meters. That proved to be too much. Lesson learned...it's better to be prudent than foolish, particularly at 62 years of age."
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cavery
Total Posts: 736
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04-18-18 01:49 PM - Post#864639
"Keep it simple. If you're alive, you should train. When you train you should do the "five movement patterns." DMPM
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chrishighcock
Total Posts: 2091
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04-26-18 03:13 AM - Post#864859
I think I first came across this as "Program Minimum Minimum (From Dan Martin)" in Dan's Lifetime Warrior Workout pdf
http://danjohn.net/wp-content/uploads/LI fetime-Warrior-Workouts.pdf
Where it is presented as
"Program Minimum Minimum (From Dan Martin)
Goblet Squats (10-25)
Swings 50-150
Push Ups 25-50 (or Presses)
Some kind of Loaded Carry
Change the reps each and every day, but do the movements. Coming back the next
day is more important than any single training day."
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chrishighcock
Total Posts: 2091
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04-26-18 03:14 AM - Post#864860
That Lifetime Warrior Workout pdf is a great piece of work by the way
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RupertC
Total Posts: 1479
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slider Said:
How about doing a version of DMPM
30 on-30 off
Swings
Pushups
Goblet squats
Carries
Great minds think alike! I was just about to post something about doing it circuit style...
There is a great circuit program called Tango in Tactical Barbell. Here are the instructions from the book: Do it 1-3x per week; combine it with minimalist strength training as a finisher (you could also use it as a deload); choose four to eight exercises; spend one minute at each station doing as many reps as possible (AMRAP); use moderate loads; rest one minute between stations; rest two to three minutes between circuits; and do two to three circuits each time.
I have been doing this for six months and counting, typically using four exercises for two circuits twice per week. It really goes well with DMPM-type exercises: pressups, kettlebell swings, loaded carries, goblet squats, groundwork, etc. I have also used it with an ab roller. I tried pullups, but unless you can do pullups for a minute I wouldn't recommend it. Hanging from a bar would work, though. I guess getups would work too, but I haven't tried that myself.
In my experience (N=1), it works better if you don't count reps. Try to make each rep as perfect as possible instead. I have found that being able to do a minute's work in basic exercises is a nice complement to heavy-ish weights for five-ish reps.
Time for a quick update on the Tango-DMPM lovechild... I have found that it goes well if you rotate an old exercise out and rotate a new exercise in every single session. It makes it "always different, always the same," as John Peel used to say of the Fall's music.
| Check out my critical-thinking blog at sharpenyouraxe.substack.com |
Edited by RupertC on 05-03-18 04:47 AM. Reason for edit: No reason given.
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Arthax
Total Posts: 173
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So, earlier this week on monday I did my comeback to running. I´ve signed up for two races next year one half Marathon 21km (which I´ve run Before) and one trail run 30km. With this I have 12 months to prepare and slowly building volume for the first race and 16 months to prepare for the grusome trail run.
My plan is to use DMPM as my strength program. Did my first run this monday and on tuesday I did the following;
DMPM
2H Swings 32 x 10
Goblets 32 x 5-4-3-2-1
Push-ups x 5-4-3-2-1
TRX row x 5-4-3-2-1
Suitcase carry x 32 (until I lost integrity)
Stooney stretch
QL stretch
Rested 1 min between every excercise in for the swing, goblet, push-up and trx row for a total of 5 rounds. 50 swings, 15 goblets and 30 reps respectivly for push-ups and rows. Did a warm-up for 5-10 mins prior to DMPM. Felt really good! As I did the strength session I kept hearing Dans voice in my head ... https://www.youtube.com/watch?v=29gA8HHfugA
Edited by Arthax on 05-17-18 05:52 AM. Reason for edit: No reason given.
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vegpedlr
Total Posts: 1179
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05-28-18 10:44 PM - Post#865825
Summer time means KB/BW training in the park.
So, DMPM most days, and so I can get 10,000 swings over the summer, I'll do 10 one hand swings each hand to total 100. I row the KB not TRX, so I can do it anywhere. And I like rack carries, for some reason they feel quite awkward.
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