03-07-09 06:53 PM - Post#533998    

The New RKC Program Minimum Summary
• Twice a week alternate sets of swings with easy jogging for recovery for 12 minutes
• Do your swings to a comfortable stop. Once you are well conditioned you may go all-out occasionally
• “Shake out” the lactic acid and tension from your muscles when jogging. Relax! The purpose of jogging is active recovery, not more conditioning.
• Twice a week, do get-up singles, switching arms after each rep, for 5 minutes.
• Focus on perfect technique, not on reps. Don’t count you get-up reps, and don’t try to top them!
• Arrange the weekly plan any way you want, e.g., Mon., Thurs.-Swings; Tues., Fri.-get-ups or Mon., Thurs.-get-ups; Tues., Sat.-swings. If you want to add an extra swing or get-up day, go ahead-make your day.
• Start each workout with 10 minutes of face-the-wall squats, halos, and pumps.
• Unless you are an experienced strength athlete, do no other lifting.

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

Re: Program Minimum
03-08-09 04:44 PM - Post#534163    

Dan, would this be a good program to combine with
our training (six days a week) just before our upcoming matches ?

Be All You Can Be.

03-08-09 05:34 PM - Post#534183    

I would think so. Don't forget this, too:

http://danjohn.org/lift.pdf


It's all about being ready on the mat, not cool numbers from the gym.

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

03-08-09 05:43 PM - Post#534184    

Turkish Get Up Progression:


Roll to side (I call this "Cuddle") (Be sure when on your back put your right ear to the ground at least once and your left ear to the ground at least once)

Up to elbow (Raise your "straight leg" up and down a few times)

Up to post (I call this the "T Position" like I use in explaining the discus) (I also look back and forth at both hands a few times, too) (Do the leg raises, too)

To high hips (The Key. Hold the Hips High for a while and keep stretching the "Four Knots")


Rarely do we finish the exercise for throwers...but, here you go:

To kneel
To stand and then back down.

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

03-09-09 08:46 AM - Post#534244    

• Dan John Said:

Who does finish the exercise? Why them and not throwers?

On the back-down do you reverse the movement, or just put the KB down and get back down?

The most important test a lifter has to pass is the test of time. -Jon Cole

Re: Program Minimum
03-09-09 12:23 PM - Post#534295    

• Dan John Said:

What are pumps? No shoe jokes please, I already train in DJ toad shoes.

I'm going to do the PM for awhile, too. I don't jog, though. Will light sled pulling will work as a substitute?

Thanks, Dan.

03-09-09 01:25 PM - Post#534313    

due to weather constraints(i hate to run in snow and ice) when i do the pm its in the basement I just pace about, stayed active(sometimes jumped rope), and still felt i made geat progress with it

Re: Program Minimum
03-09-09 02:53 PM - Post#534334    

• Laree Said:

Pumps are similar to Hindu pushups or the up dog/down dog movement in yoga.

You can simply do jumping jacks or walk around in between sets of swings. It’s recovery movement and is not meant to gas you.

The Moynihan Institute: http://moynihaninstitute.blogspot.com/ "And, John Walsh has been more right than wrong for a while here."

03-09-09 02:55 PM - Post#534335    

• ccrow Said:

I do but am not sure why Dan’s throwers don’t. I reverse the movement back down.

Dan,

Why don't your throwers do the full expression?

The Moynihan Institute: http://moynihaninstitute.blogspot.com/ "And, John Walsh has been more right than wrong for a while here."

03-09-09 02:59 PM - Post#534337    

On Friday I did 30 seconds of swings (32kg) and 30 seconds of planks like Dan recommended but I did it for a full 12 minutes. My core is still a bit sore. I also picked up a 40kg from some dude at a moving sale this weekend and look forward to seeing what I can do with that.

The Moynihan Institute: http://moynihaninstitute.blogspot.com/ "And, John Walsh has been more right than wrong for a while here."

03-09-09 06:53 PM - Post#534385    

John, one thing you will learn quickly in big groups: not all great ideas are great ideas. Get 60 kids doing Get Ups in a room. Have them ALL get to their knees. If you choose to continue doing this after watching everyone bump into each other...please do so.

I just don't have the space. Also, once they get to Hips High, I don't see the need for the rest. I think the HIps High position really is the key for the whole thing....

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

03-09-09 08:43 PM - Post#534402    

• Dan John Said:

Please put Four Knots on your to-show list for June. I'm drawing a blank on that one.

03-09-09 10:03 PM - Post#534412    

The Hips and the Shoulders.

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

Program Minimum
03-09-09 10:11 PM - Post#534413    

Ignore the stuff at the end:



http://www.youtube.com/watch?v=RALGHoRcZ0U

Pavel!

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

Re: Program Minimum
03-10-09 07:40 AM - Post#534442    

• Dan John Said:

The swing in that video is pretty low. I usually go for head high swings. Is there any specific height for the Program Minimum?

Now that I think of it, do you figure you should be using the same KB for the swings and the getups? I assumed this to be the case.

The most important test a lifter has to pass is the test of time. -Jon Cole

03-10-09 07:40 AM - Post#534443    

• Dan John Said:

I didn't think of that but it makes sense with so many kids and limited space. Up to the hips high is the toughest part of the movement,

The Moynihan Institute: http://moynihaninstitute.blogspot.com/ "And, John Walsh has been more right than wrong for a while here."

03-10-09 07:44 AM - Post#534444    

Well last night I broke in the 40kg that I bought on Sunday. It went up easy than I thought it would. I did 5 minutes of TGUs and then did 30 seconds of swings and 30 seconds of planks for a total of 6 minutes. I would have went for the full 12 but I went running for 30 minutes prior to this workout so I was a bit gassed already. In retrospect I shouldn’t I won’t jog prior to the PM when using the 40kg. I’m a bit sore today.

The Moynihan Institute: http://moynihaninstitute.blogspot.com/ "And, John Walsh has been more right than wrong for a while here."

03-10-09 10:13 AM - Post#534477    

Swings should be related to the bell. If you snap your hips and the bell goes "this" high, well, that's great. I Double Swing with 32s to teach my athletes that the snap is the key as the bells don't go very high.

Exaggerating the swing is not a good idea. It is an exercise that gets its benefits from the snap to the plank. It's other benefits, like the cardio hit, are just swell but secondary.

Snap. Plank. Snap. Plank. Repeat for 12 minutes. Don't get cute.

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

03-10-09 11:27 AM - Post#534494    

DJ, what benefit(s) have you realized by interspersing the planks with the swings?

Mark it Zero.

03-10-09 11:51 AM - Post#534507    

Explain wall squats again. I know I'm missing something.

03-10-09 11:53 AM - Post#534509    

• Gary John Said:

Squats with your toes touching the wall.

The most important test a lifter has to pass is the test of time. -Jon Cole

03-10-09 12:04 PM - Post#534517    

• Dan John Said:

I was exaggerating my swing until I did Dave Whitley's workshop. He explained that I was setting myself up for a potential injury by exaggerating/arching my back. Snap the hips or "put some stink on it" according to Dave

"No excuses, no explanations" Tony Dungy "You can't always control what happens to you, but you can always control how you respond." Left Handed Freak

03-10-09 01:07 PM - Post#534544    

Wall squats and other good drills for Jeff Martone.

http://www.tacticalathlete.com/51_06_Swing_DONE.pdf

03-10-09 02:15 PM - Post#534561    

I do not mean to hijack the thread or in any way contradict or "knock" anyones training methods. But I like complexes, side bends, and hanging leg raises as part of my minimum. My 2 cents.

I like swings, and I like doing TGU (I do the full ones because I am an oddball). I have always felt like the swings loosen my back,in a bad way, probably because my technique is faulty. The TGUs are a good full body workout. I could not imagine doing them for that many minutes straight. Wow.

I also think that Mike Mahler has a good minimum type workout - bdwt sqts, bridges, dive bomber push ups.

Thanks

03-10-09 03:07 PM - Post#534572    

That's fine, but we were just putting together a thread on the PM...just for clarity.

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

03-10-09 10:25 PM - Post#534728    

Stillwater, thanks for the help.

03-11-09 08:50 AM - Post#534779    

I noticed with heavier bells that I was not really firing the lat properly on the swings. This article helped to clarify what firing the lat means. Hope someone else finds it useful.

http://begin2dig.blogspot.com/2008/12/why-fire-lats -to-swing-kettlebell.html

The Moynihan Institute: http://moynihaninstitute.blogspot.com/ "And, John Walsh has been more right than wrong for a while here."

Program Minimum
03-11-09 09:36 AM - Post#534798    

As one amateur biomechanic critiquing another, I do not buy the analysis in that blog post.

I don't think you really need to brake the KB at the top of the swing. You could, instead, let it go higher. This is simple. The more force you apply, the faster it comes out of the bottom, the higher it goes.

I can guarantee, the braking action needed will be LESS with a heavier kettlebell. Gravity will do the job, no need to brake.

(The only time you need to really brake significanty would be if you are doing one of those timed workouts with itty bitty weights so you have to actually pull the thing down to get your reps in faster, but that is kind of brain dead.)

Now the lats may fire more to keep you balanced, but this isn't going to be any big thing.

Focusing on the lats as shoulder stabilizers - as the muscles that keep the joint together in the socket - would be a mistake. There are lots of muscles in the upper back that contribute to shoulder stabilization in a complex coordinated manner. It would be way better to think about bracing the shoulders, holding the shoulderblades back, etc, than trying to use specific muscles.

PS, if you get a sore upper chest from a heavier KB, I'd bet dollars against doughnuts it was the getups, not the swings.

The most important test a lifter has to pass is the test of time. -Jon Cole

03-11-09 10:16 AM - Post#534822    

I’m not getting that deep on this crow. Firing the lat keeps my swing honest. I don’t care about braking, packing or whatever. I have a tendency to want to pull the bell with my upper body instead keeping the lift in my hips. It’s just a tendency I have. With the lats properly engaged I can’t pull with my upper body. It has to come from my hips. This helped me with this concept.

The Moynihan Institute: http://moynihaninstitute.blogspot.com/ "And, John Walsh has been more right than wrong for a while here."

03-11-09 10:57 AM - Post#534846    

The "Hardstyle" method is the method I teach. That's why we do the planks so often. I learned a new drill last night, I'll try to remember it at the gathering that will explain why. Letting the kbell go above the shoulder is why God invented snatches. Swings: swings. Snatches: snatches. I found it really helps to keep them straight.

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

03-11-09 11:26 AM - Post#534866    

Exactamundo.

Mark it Zero.

Re: Program Minimum
03-13-09 05:13 PM - Post#535476    

Hmm. Very interesting. Looks very similar to Pavel's Power to the People. 5 days per week of only 2 exercises.

Couple questions:

1. What are the pro's and cons of training 2 exercises 5 days per week vs. a handful of exercises (rows, chins, squats, deadlifts, overhead press, etc) 3 times per week?

2. What are the pro's and cons of training say 1 set of 10-20 reps of an exercise vs. the 2 sets of 5 reps or 5-3-2 you mentioned?

3. What about overuse injuries (esp shoulder) caused by lifting 5 days per week?

Thanks.

Re: Program Minimum
03-14-09 10:21 AM - Post#535623    

Warrior,

You should do this PTP for 4 weeks, do your own thing for 4 weeks, keep a log and come back to answer your own questions.

More lifting, less thinking.

Re: Program Minimum
03-14-09 10:40 AM - Post#535627    

• warrior Said:

1. The advantage to doing 2 exercises 5 days a week is that you will get better at doing those 2 exercises. On the other hand, you need more rest when doing more exercises, so quite naturally your workouts need to be less frequent.

2. Apples and bowling balls. It isn't an either or situation. To start with, using higher reps would indicate a lighter weight lifted, much lighter than you would be using for the lower reps.

3. Overuse comes from overuse and not necessarily from frequency.

Mark it Zero.

Re: Program Minimum
03-14-09 02:43 PM - Post#535691    

Less thinking, more lifting? Geez, I thought forums were for questions but I guess not

I realize there are many ways to skin a cat. However, using onlyl 2 exercises seems very limiting. Then again whatever floats your boat.

Lower reps are not "better" than higher reps. Both are good and it's also good to mix them up for more all around affect. As I said, whatever floats your boat and maybe your needs (Dan's needs, etc) are different than mine. Personally, I'd be bored with only 2 exercises and feel that it wasn't very well rounded (i.e. balancing a press with a pull, unilateral lifts for imbalances, etc) However, I can respect and be open minded towards different methodologies. I was just curious as to the rationale that's all. Amazing to me how people on forums always get bent out of shape when somebody asks a question and doesn't blindly follow the "guru."

Re: Program Minimum
03-14-09 03:07 PM - Post#535692    

• warrior Said:

Warrior, what are your needs?(goals)

Be All You Can Be.

Re: Program Minimum
03-14-09 03:22 PM - Post#535695    

Btw, never get angry, anger is a sign of weakness.

Be All You Can Be.

Re: Program Minimum
03-14-09 04:14 PM - Post#535703    

Angry? Who's angry?

Basically, I'm just a "regular joe" that's trying to get all around stronger.

Super busy (work, school, family, etc)like many people. I'm currently using a 3 day per week full body routine. From what I've read, that was the basic routine that built the foundation for many strength athletes and bodybuilders.

Re: Program Minimum
03-14-09 05:06 PM - Post#535718    

Well, you have come across as a bit belligerent ;-) though this doesn't seem to be the intent. Not uncommon with email and fora.

I doubt that you'll find disagreement here that three days a week of whole body exercises is a good basic program. How good depends upon your condition and goals.

The Program Minimum is just that. It's a good starting point for strength training beginners, a good way for athletes to maintain strength and conditioning while concentrating on their sport, or as something for a "back off" week or two from another program.

While it's only two exercises, they do work the whole body. It's worth trying if you need a change of pace or find yourself more pressed for time.

"Coyote is always waiting, and Coyote is always hungry."

Re: Program Minimum
03-14-09 07:40 PM - Post#535724    

Wow! Finally, a calm and rational explanation That's all I was asking for. I wasn't attacking it at all.

How did I come off as "attacking?" It was just a question. I agree though that tone can be misunderstood via e-mail.

Thanks.

Re: Program Minimum
03-14-09 10:26 PM - Post#535739    

Not so much "attacking" as "challenging", seemingly without knowing the context. A weakness of a forum like this is that new members don't have the context and it's hard to get without reading the older posts.

This thread was started in the context of another thread and out of that context your questions make perfect sense. To those who've been here a while, I think the tone of your questions was a little grating, but don't hold it against them. They're really a pretty friendly group, they just forget that not everyone knows what they know.

If you stick around, read the older posts. There's good information there.

"Coyote is always waiting, and Coyote is always hungry."

Re: Program Minimum
03-15-09 12:04 PM - Post#535808    

.

03-15-09 12:11 PM - Post#535809    

some Dans are very polite; some Dans are not. Depends on which one you get.

BEAST MODE. NOW.

03-15-09 01:03 PM - Post#535815    

Removed my comments. Dan wants this to be a "sticky" for the program, not a thread to wander off on other subjects.

03-19-09 04:06 PM - Post#536994    

The planks interspersed with swings reinforce a solid top position of the swing.

StrongAsHell.com

03-28-09 09:40 AM - Post#539501    

I have been going too high on my swings. Will correct this. I gotta start doing whip snatches.

It don't matter

04-03-09 12:07 PM - Post#541185    

I am really with Cajin on this one. I have been doing swings for couple of years ago in between face high and how they show in the X fit videos (horrible, I know. But at least I do pull-ups dead hang). I wondered why 1. I would have trouble staying in rhythm as the set increased and 2. my back would hurt down by the sacrum (I just chalked it up to old injury).

Tightening the lat has completely changed this exercise.

04-03-09 12:34 PM - Post#541189    

It's the problem with a lot of people who just "taste" something and then add a lot to it. The swing is a hip snap, then a lat pull down. Adding those big arcs is WRONG.

It took me nearly seven years of training and workshops to learn the right way to do it. It's not just something you can see once and invent some little twist to 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

04-08-09 11:10 AM - Post#542202    

After watching a bunch of videos online and reading Pavel's stuff. I have just learned the "right" technique on swings. I used to have a "loose" back afterwards and now it feels great. Last night nailed 150 continuous swings with 65 lbs. The only thing that bothered me today was my sore butt. Thanks for the posting of this thread.

05-09-09 06:09 PM - Post#550566    

With the PM are you doing planks in the push up position or with your forearms on the ground?