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.

• AusDaz Said:

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.

• DanMartin Said:

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?

• Arthax Said:

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.)

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.

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.

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’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...

How about doing a version of DMPM
30 on-30 off
Swings
Pushups
Goblet squats
Carries

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?

How about doing a version of DMPM
30 on-30 off
Swings
Pushups
Goblet squats
Carries

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?

Done correctly.
It depends.

We could have an entire forum dedicated to those two answers.

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.

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.

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.

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.

Now that there is a sticky, if you are doing a version of the DMPM, please post your thoughts/results.

Now that there is a sticky, if you are doing a version of the DMPM, please post your thoughts/results.

• DanMartin Said:

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.

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.

"75 swings, 25 squats, 25 push-ups and 25 rows (of some sort) along with 100 yards of weighted carry seems doable and desirable."

Along with some appropriate mobility, flexibility and a decent walk or two, this sounds great.

• Dan John Said:

I spent last week at Yosemite. Being able to walk is such a valuable commodity and should never be taken for granted.

I’m the last person to suggest anything, really! But just doing the various iterations of the DMPM with a 24 kg KB is all you need to do to develop a level of physical fitness for life. If you need to do more, do more. Just don’t do any less.

Afternoon all

I have been exploring and working around the idea of 'minimum effective dose' for a while now.

Outside of my OS work (this is daily and involves all resets being covered. I crawl 5-6 days a week - I mix easy and hard days) - I just try and keep anything else I do really simple and in a DMPM vane eg:
Bodyweight squats and hold in the bottom position
Kneeling tall glute bridge
PUPP or a few pushups or band chest press
Band pull aparts

Nothing really taxing....just moving joints.

Richard

Afternoon all
Nothing really taxing....just moving joints.

5 years ago before meeting you fine folk, I was exhorting runners to "move joints". Pretty simple mantra: move all the joints through the fullest range of movements, against a resistance hard enough to notice but not enough that you can't repeat it the next day. To me that's the fundamental step to stay healthy and avoid overuse injuries from "nothing but running".

But, it didn't involve a kettlebell, so I can't claim it was a DMPM variant.

I have only been doing loaded carries and hill sprints the last months

Carry some bells or a log to a hill
Sprint
Carry some bells or a log back

I don't think there is anything more sustainable and scalable workout than that

These templates can be loaded to be really hard or just "tonic"-workouts

It's almost an infinite way to do these "DMPMs" that other templates don't have - i can't really tell why, but it seems that way from experience

Like I wrote, you can have at it how ever you want. But, the point of doing the DMPM is getting better at moving around. If "waving the load" is what it takes, wave on.

For those few following along at home, I don't want them to get distracted and think they need to go heavier than a 24 kg kettlebll to reap the benefits of the DMPM. YMMV

• DanMartin Said:

Maybe one reaches a point where longevity with the 24 kg (or whatever) is key. Eg - "I'm 50 something and doing this. Can I still be doing it when I'm 60 something? 70 something?"

As an aside, I decided to do the DMPM today.

1. Goblet Squat
2. Push-Up
3. Two-Hand Swing
4. Bulgarian Bag Spin
5. Suitcase Walk

It went well. If any of you noticed I substituted the Bag Spin for the TRX row.

The bag spin is a trip. Because of my fouled up left shoulder it took over a year of daily bar hangs to make it right. Now I can spin like a ‘sum bitch. I know my main man DJ has a lot of mobility solutions and I dig them all, but lately I’ve found the Bar Hang and Saigon Squat to be sine qua non. YMMV

As we come to near the publication of my next book, I am starting work on...the next.

Does this deserve an entire chapter/discussion in a book? I don't want to lose this to history.

As we come to near the publication of my next book, I am starting work on...the next.

Does this deserve an entire chapter/discussion in a book? I don't want to lose this to history.

Finally tried the Humane Tzar Burpee and it does get the blood pumping nicely and goes quickly.

Summer always seems like a good time to go back to the DMPM. For the next few months, my plan (3 days per week) is:

Swings 5x20 (paired with GS 5,4,3,2,1)
Dips and Pull-Ups or KB Rows/Presses (5,4,3,2,1)
Some sort of Loaded Carry

For the next few months, I was thinking of adding one extra "thing" each day for variety (sprints, rowing, Easy Strength-style deadlifts, etc.) depending on how I feel and where I am (outside vs gym), although I am wary of trying to "turn a firecracker into a space shuttle."

Yes, loaded carries and hill-sprints for me three times a week

• SinisterAlex Said:

Loaded carries and hill sprints.... Cant make it that much simpler .... or .... effective.

D-breathing throughout
Moving planks and gait pattern training

A recipe for success.

Richard

After my first back-injury, i recovered using McGills methods and later started doing DMPM.

Worked great. Worked so great that i held a seminar called "The case for training as a 60-year old" - i am not sure if that is offensive or genuis....

I have stopped squatting with bell or barbell, i just do uphillsprints.

Suprisingly, this type of training is great for aesthetics and bang for the buck.....

Ordinary Training for the Slow & Old!

Yesterday (9/6/19) I was teasing Dan (John) on Facebook. Naturally, Dan was his cheerful self about it all, but it lead to a good point.

I'm going on an adventure tomorrow. (Headwaters of the Mississippi River. Getting my inner Mark Twain on.) Upon my return I will make up a DMPM cheat sheet and put it into a PDF format. (Being the Luddite that I am, it may be a technological miracle when the PDF happens.)

It's amusing to me that after all these years and iterations the bare bones basic DMPM still stands tall.

Of course, it will be nothing you haven't already seen before, but it will be current and it will fit on one sheet of paper.

I'll see if I can figure out how to attach a photo of my Courage Corner! It still blows my mind that after all these years of lifting and training and going through various home gyms I have an 8 foot by 6 foot space that probably is my most satisfying gym so far.

• AusDaz Said:

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.

• DanMartin Said:

Hi,
sorry for disturbing in the man cave....
What does DMPM acronym actually stand for?

https://acronyms.thefreedictionary.com/DMPM


I'd like to device some variation for myself that I could (as explained in this thread)- execute daily.
One Q: Can I do the routine in the mornings every day and do lifting 3x a week pm? (DL,OHP,BP and squat prgm)
Thanks.

• DanMartin Said:

Hi,
sorry for disturbing in the man cave....
What does DMPM acronym actually stand for?

https://acronyms.thefreedictionary.com/DMPM
;-)

I'd like to device some variation for myself that I could (as explained in this thread)- execute daily.
One Q: Can I do the routine in the mornings every day and do lifting 3x a week pm? (DL,OHP,BP and squat prgm)
Thanks.

The DMPM stands for training excellence, the will to succeed and the exercises needed to get there....

Its Dan Martin Program Minimum. Aside from this whole tread of info here is some more Lifetime Warrioe Workouts

DMPM is usually done as a stand alone program or in conjunction with other activities, hiking, running or biking etc. I have not done DMPM along with barbell workouts the same day.

I am going to do a DMPM PDF, I promise. I have a vacation coming up and will get after it upon my return.

However, there are some days, and today is one of them, I am so damn sore after yesterday's workout. Hopefully today's walk and stretching will help relieve the pain.

I am going to do a DMPM PDF, I promise. I have a vacation coming up and will get after it upon my return.

However, there are some days, and today is one of them, I am so damn sore after yesterday's workout. Hopefully today's walk and stretching will help relieve the pain.

A few weeks in and 15 seems to be the magic number. I find when I add more reps, there's a tendency to want to rush to get through them. 3 sets of 5 lets me really focus on form and take my time without rushing. I added in some shoulder dislocations for a little added mobility work during my warm-up, but this seems really sustainable and endlessly tweak-able.

Dan Martin,

Id there a chance we´ll get the DMPM-book this decade?

• Arthax Said:

There is.

DMPM WORKS - Shoulder fixed, slowly back on track

I got physically beaten on Nov-Dec '19 due to very demanding physical construction-type-work. My lower back was exhausted and I managed to get some kind of rotator cuff -issue on my R shoulder.

Jan '20 I took some 2 weeks totally off and then started slowly getting back to training w/ DMPM.

I started very carefully: 5 GS, 3 pushup (that was all I could do having pain in shoulder), 10 swings; 3-5 rnds, 3-4 sessions per week. Plus hanging from the pull-up bar 15-30 sec x 3 sets and some kind of loaded carry every session.

After 2 weeks I switched hanging from the bar to 1-2 pullups; I mixed this with loaded carries. (30-50 m carry, 1-2 pullup, carry, pullup...)

After 4 weeks and 14 sessions I feel great! Without any pain I can do sets of 5 pullups, 10 pushup, 15 swings w/ 32kg. 4 wks ago I couldn't get my hand in vertical OH-position, 3 pushup was maximum and my lower back was stiff, sore and in constant pain.

Just wondering how easy it was! GS, pushup, pullup, swings, loaded carries makes the magic. I could've spent hundreds or thousand(s) of dollars (euros) to physios and MRIscans - and the result most likely is not so good...

My only question is should I just continue or mix in some barbell work? Perhaps some DLs and heavy-ish squat session on weekends? O-lifts are our of question for now. My shoulder can't yet handle the dynamic of OL...

DMPM WORKS - Shoulder fixed, slowly back on track

I got physically beaten on Nov-Dec '19 due to very demanding physical construction-type-work. My lower back was exhausted and I managed to get some kind of rotator cuff -issue on my R shoulder.

Jan '20 I took some 2 weeks totally off and then started slowly getting back to training w/ DMPM.

I started very carefully: 5 GS, 3 pushup (that was all I could do having pain in shoulder), 10 swings; 3-5 rnds, 3-4 sessions per week. Plus hanging from the pull-up bar 15-30 sec x 3 sets and some kind of loaded carry every session.

After 2 weeks I switched hanging from the bar to 1-2 pullups; I mixed this with loaded carries. (30-50 m carry, 1-2 pullup, carry, pullup...)

After 4 weeks and 14 sessions I feel great! Without any pain I can do sets of 5 pullups, 10 pushup, 15 swings w/ 32kg. 4 wks ago I couldn't get my hand in vertical OH-position, 3 pushup was maximum and my lower back was stiff, sore and in constant pain.

Just wondering how easy it was! GS, pushup, pullup, swings, loaded carries makes the magic. I could've spent hundreds or thousand(s) of dollars (euros) to physios and MRIscans - and the result most likely is not so good...

My only question is should I just continue or mix in some barbell work? Perhaps some DLs and heavy-ish squat session on weekends? O-lifts are our of question for now. My shoulder can't yet handle the dynamic of OL...

• Taranenko74 Said:

This post made me smile.

Yes, you can do it indefinitely.

After reading this whole thread and a lot of Dans other material on park bench/bus bench workouts so much of my training life makes sense to me now. I’ve jumped from one bus bench program to the next for over a decade and never taken a break to do ‘park bench’.

I feel like I have a good handle on the purpose of park bench programs, but I’m wondering how this plays out long term. All of these DMPM workouts you guys have posted, are they your routines for a set period of time until it gets stale? Do you guys rotate exercises at any set intervals? Like every two weeks change it up? Or is every workout slightly different?

Great thread!

To clarify is the DMPM...

A. A program minimum that is intended to give individuals a certain level of strength and mobility, with a point of diminishing returns after a certain level (more than 32kg for example).

B. A program minimum that gives individuals a necessary amount of strength and mobility, but also one that can be progressed(say 40kg and beyond for example) and used to make incremental strength gains over the long haul in a park bench style, sort of like easy strength.

C. Something else and I'm missing the point, being too dualistic, or overthinking...

Thank you all!

• NJRick Said:

To me, and I'm biased, you get it. The DMPM is a great way to do something that will provide the most bang for the buck.

You could do more, but not too often.

• DanMartin Said:

Thank you, sir! Are you implying that both A and B are correct? This beautiful program can be done as a program minimum but is also a solid program to be done "heavy"?

I have recently done

2H swings 32 x 10-10-10-10-10
Goblet Squat 32 x 5-4-3-2-1
Kettlebell Press 24 x 1-2-2-2-1
Pull-ups x 5-4-3-2-1

Loaded Carries x 5 min (different carries every time)

Cant decide if the 24 for 5x15 is "better" than the 32 for 5x10. Keeping the goblet and pull-ups on a hold and slowly trying to build up to a strong 5 sets of 2´s with the kettlebell press.

Its deceptively simple but extreamly effective way of training!

I am back on the wagon of the DMPM.

After another hard stint at work ( manual labour wintertime in Norway ) - i need to focus on healing the tissues in my body. My upper back and neck particularly gets stiff.

My plan for the next month:

Warmup

Shaking and jogging ( think oldtime Wrestler-style )
Table Bridge
Upward Facing Dog

Workout


With the 8kg kettlebells and hanging from a bar between each excercise

Double hand swing
Push-up
Crawl

I think this would suffice for now, adding vitamin-D and doubling my protein-intake also.

I think I may have veered to far off course but my current DMPM is

Weighted walking lunges x5 reps
Push ups (with bands) X3 reps
Weighted single leg deadlift X5 reps
One arm rows X3 reps

As many sets as I feel like.

Loaded carries (Cooke walks)


ATM my body really likes this.

• Cearball Said:

This looks great Cearball. You are moving your body, opening/closing joints and flexing/extending muscles.

I am a little off piste myself. I am essentially doing:

Prone paddles x 50-100
Prone T’s x 20 (ish)
Clams x 10-20
Windshield wipers/egg rolls *
Rocking (I like forearm) *
Prone head nods and rotations * .... These are all for a handful of reps based upon feel.
Hanging x 1 minute
Dan John type TRX pec stretch, but with heavy looped band x 2 minutes.


Every second day add in:
Forwards//backwards mini band around wrists resisted crawling x 5-10 minutes.

Richard

Interesting.

Is this inspired alot by OS?

I have read some of the books but are more familiar with the basic resets.

Had a really good 6 week run of one lift a day style olympic lifting. Got up to 90% of my all time bests at the end. Part of me wanted to keep going with it, but I was also starting to feel stressed about it because of summer and figured it's time to move on.

Coming back to the DMPM for the rest of summer. Discovering this little program is the greatest thing for my sanity when it comes to training. Feeling stressed, life getting in the way of training? Just DMPM. For how long? However long ya need. Stress gone, enjoyment of training restored. This is really the ultimate summer/life program. I've developed more of a guideline for myself instead of a strict program so I can keep it fresh day to day, changing rep ranges and movements when needed.

Total rep range for each movement type:
Push: 15-50
Pull: 15-50
Squat: 15-50
Hinge: 50-150
Carry/Abs: At least 1 lap or a set of hanging leg raises/ab wheels.

Movements can be easy or harder, volume can be high or low. The idea is to 'once in a while' pick one movement in a workout and go heavier (volume or weight), but mostly just go easy. So in a 2 week period with 6 total workouts (3x a week) I could go 'heavy' on each of the 5 movements at least once. I have a tool box of movements I can pick from to rotate through for each movement type. There's lots of variability and going by feel, never overextending.

Not all 5 categories of movement have to be done every workout. Some movements can hit multiple movements. For example a DBL KB Clean and Press could be a hinge and push. Muscle ups are push and pull. Try to hit at least 4/5 movements for each session, making sure to get all 5 across the week.

It's gonna be a good summer.

I am going to do a DMPM PDF, I promise. I have a vacation coming up and will get after it upon my return.

• AusDaz Said:

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.

• Dan John Said:

Sadly that was me.

Been doing this for two weeks now:

Monday / Wednesday / Friday
OS Routine
ab wheel 1x10
- circuit starts
swing 5x15
goblet squat 5x5
push up 5x5
rhomboid band pull apart 5x5
- circuit ends
suitcase carry 40 meters per side
bar hangs

Tuesday / Thursday
OS Routine
40 minutes of rucking

Aiming to stick with it for 6 weeks, got in a bad habit of not sticking to anything for more than a week or two. This one has been good for me, feeling strong and fit.

After doing Dan's Post-Deployment program this last Fall I've been adding carries into my regular training. As I started to formulate my next steps in training for this winter I've leaned on Humane Burpees. Since I haven't heard this mentioned before I thought someone may be interested in my adding carries into the HB. I have about 12 yards of space to walk one way in my basement, so I do my swings, suitcase carry the bell down and back (about 25 yards), drop into a push up, and then pick the bell back up to goblet squat. I call it a 'traveling humane burpee', and if it's easier to read in this format:

swing x 15
suitcase carry ~25 yards
push up x 5
goblet squat x 5

I switch hands on the suitcase carries each round and have been playing around with using different carries. For example, I have a 16kg bell that I do bottoms-up carries with I sometimes mix in. And of course you can always descend the reps for the push ups and goblets each round as I think is the original HB.

Apologies if this has been mentioned before, but I couldn't remember ever seeing it in the discussion of the DMPM. Anyhow, the carries really have me feeling good. YMMV (as is said).

For those of us (like me) that suffer from "workout ADHD" and find themselves occasionally chasing shiny objects, does it defeat the purpose/spirit of the DMPM to add in other "stuff"? For example, I like rowing, I like rucking, and I like Heavyhands. Would sticking with the DMPM as my foundation, and building off of that with other things (obviously depending on time/energy available) be counterproductive?

For those of us (like me) that suffer from "workout ADHD" and find themselves occasionally chasing shiny objects, does it defeat the purpose/spirit of the DMPM to add in other "stuff"? For example, I like rowing, I like rucking, and I like Heavyhands. Would sticking with the DMPM as my foundation, and building off of that with other things (obviously depending on time/energy available) be counterproductive?

For those of us (like me) that suffer from "workout ADHD" and find themselves occasionally chasing shiny objects, does it defeat the purpose/spirit of the DMPM to add in other "stuff"? For example, I like rowing, I like rucking, and I like Heavyhands. Would sticking with the DMPM as my foundation, and building off of that with other things (obviously depending on time/energy available) be counterproductive?

Thanks. I kinda figured this was the case but am always wary of my own tendency towards turning firecrackers into space shuttles. I'm constantly fighting the "this works so well, let's change it" mentality.

Looking back at the start of this thread, I’ve been on the DMPM train for 3 years now. I’ve settled on 3 days per week DMPM and 4 days per week cardio - the cardio being my priority. Not trying to hit big numbers just trying to stay strong enough and mobile. It works.

My current version, which I’m really enjoying is as follows. (It looks more complicated on paper than it really is)

1. Windmills + Turkish get downs (with half kneeling presses). Do a one arm swing to hand change and then clean and press to change sides after each rep. This is the warm up so go light.

2. Swing, swing, other thing (every minute on the minute): (a) double kb swing; (b) double kb swing; (c) dbl kb clean, dbl kb press, dbl kb front squat

3. Cross carry (Rack and waiter) - seesaw press and change hands as often as you want

4. Dips and pull ups

5. TRX W’s, I’s, Y’s, T’s, bilateral uppercuts, batwings

Hi, Dan - are you still planning to release a DMPM e-book?

...

• Carry my 24kg kettlebell to the backyard
• One clean, one press, one squat per side and one pull-up. Lather, rinse, repeat for 30 minutes
• Carry kettlebell back to my garage

I have some 50lb dumbbells so if I'm feeling it I may mix in some double cleans, presses, squats, but only if I get bored.

I don't know about anyone else but the clean, press, squat combo just "feels" right....

• Arsenio Billingham Said:

Yea, that combo is great...as a standalone complex, minmalism at its finest. After using a barbell when I was powerlifting, I switched to dumbbells and a single KB. Now, I am trying to get the dual KB form down with 12Ks. Can't wait to graduate to a more productive load.

• AAnnunz Said:

There is a certain rightness about it. After completing The GIANT 1.0, I may want to do some same but different. I've been thinking doing the version Dan John presented in his "Grad" workout: with double kettlebells 2 cleans + 1 press + 3 front squats, rinse and repeat. It seems to balance things out to get the most out a pair of kettlebells.

• camaro hair Said:

I plan on it, keep checking back.

Not yet.

I have used a couple of variations recently. Really anything that fits in with my dog walk - which is always on hills.

I often just crawl the hill (ie https://www.instagram.com/p/CakoNfGomaV/?utm_me dium=copy_link):

Which is along the lines of 50 crawl steps backwards, 100 walking steps forwards - repeat until I reached the top........then 50 crawl steps forwards, 100 walking steps forwards - repeat until I reach the bottom.

OR

I have also made my dog walks a little more interesting by just carrying a weight up and down the hill (heavy ball, KB, back pack etc).


OR


Walk 200 steps then 1 minute of
Pushups, band rows
Repeat


Richard

As an aside, I'm thinking that besides the Big Five of Two-Hand Swing, Goblet Squat, Push-Up. TRX Row and Farmer's Walk, the addition of KB snatches on my "off" days has merit. YMMV

As an aside, I'm thinking that besides the Big Five of Two-Hand Swing, Goblet Squat, Push-Up. TRX Row and Farmer's Walk, the addition of KB snatches on my "off" days has merit. YMMV

What is your reasoning behind, seemingly, not lifting heavy?

Jumping on the DMPM bandwagon and using to recover from a big Grand Canyon trip a few weeks ago. Definitely something to this, feeling pretty refreshed after my workouts and throughout the day.

My template is a A/B workout that I alternate.

A) 15 Swings
5,4,3,2,1 Goblet Squat
5,4,3,2,1 Kettlebell C&P
10,8,6,4,2 TRX Row
Suitcase walk

B) 15 Swings
5,4,3,2,1 SLDL w/ a sandbag
10,8,6,4,2 Push Ups
5,4,3,2,1 Kettlebell Row
Ab Wheel

Finish off with a 35 minute walk with my dog and do this 3 times a week.

One week in, will report back in 5-6 weeks to see how things are going. But at my age and a history of picking up minor dings, this seems to be the tonic I need.

Version 1.5 or whatever

1. 6 mins x Windmills + Turkish get downs (with half kneeling presses and floor presses). Do a snatch or one arm swing to hand change and then clean and press to change sides after each rep. This is the warm up so we go light.

2a Single leg deadlift
2b Rear foot elevated split squat

3a Pull ups
3b Dips

4. Swings + Goblet squat + pushups + suitcase walk

5. TRX W’s, I’s, Y’s, T’s, bilateral uppercuts

6. Ab wheel

I usually finish with some hangs. This workout is really all about the mobility and movement quality.

My 22 year old does this as a tonic day in between days of easy strength style Olympic lifting.

First go at this, my elbows are barking. How is this looking:

10kg weight vest

Skater squat (l/r)
Dip (bizarrely these don't hurt)
Wall slides
Y Squats
Stomp about in vest for two mins between rounds

• Matt_T Said:

So far so good! Do not, repeat do not push the dips. Less is more.