DMPM Sticky
07-03-18 04:03 AM - Post#867082    

One thing got me yesterday while doing DMPM. Usually I do it like

2H Swings
Goblets
Push-ups
TRX row
-
Carries


But yesterday I did 5 rounds of 1H swings (10/10), racked front squats (5/5), Single bell press (2/2) and finally kb row (5/5) rested some and did suitcase carries. Until this morning I did not realize how much my core had to work! Easy way to hit your whole mid section!

Edited by Arthax on 07-03-18 04:03 AM. Reason for edit: No reason given.

07-03-18 10:48 PM - Post#867126    

I like that version too.

07-04-18 12:07 PM - Post#867135    

That version is all together righteous and deserves its own name!

Mark it Zero.

07-05-18 07:55 AM - Post#867156    

My current version is this:
1. 15 swings + 5 goblets - AMRAP in 15 mins but only starting each round when HR drops to 100bpm (about 10 rounds)
2a. Kb Press 2 x 5
2b. One arm rows 2 x 5
3. TGU 3 x 1/1
About 25 mins total

Today, I was on the road and only had a light bell with me so I did this:
1. 20 swings + 10 goblets x 5
2. Cook drill variant: 8,5,3 x snatches + waiter walk; cleans + rack walk; one arm swings + suitcase walk

07-31-18 11:25 PM - Post#868182    

I introduced my brother to DMPM about 6 weeks ago. He was feeling stale & jaded so I said give this a go. On Sunday, out of the blue he rings me & said he is 'Killing it." Getting good results.

I asked him exactly what his programme was & it is..

20 KB swings (20KG)
Push Ups 5/4/3/2/1
KB Rows 5/4/3/2/1 (20 KG)
Goblet squats 5/4/3/2/1 (20kg)
Overhead Carry with 20kg KB.

P.S He started with 15 swings but gradually works up to 20 swings. E.g set 1 = 15 swings, set 5 = 20 swings.

Andrew Gunn

08-30-18 08:17 PM - Post#869619    

I’ve been doing some form of DMPM since January - basically, every workout consists of swings, goblets, press, pull, carry. Sets and reps have varied over time, but basically I have just kept doing the same weight, sets and reps each session until it feels too easy and then I add some more.

Here’s last night’s workout:
Warm up: halos, goblets, hip bridge
1. Swings + Goblets: 3 rounds of 21+8 x 24; 13+5 x 32; 8+3 x 40; 5+2 x 48 (141 + 54) - starting each set when HR drops to 100
2a. KB C&P 10 x 12; 5 x 16; 10 x 20
2b. One arm row 10 x 16; 5 x 24; 10 x 32
3a. TRX W’s/I’s/Y’s/T’s 2 x 10/10/10/10
3b. TRX Curls 2 x 15
4. TGU 1/1 x 24, 32, 40
40 mins total

Feeling in great shape. It almost feels like cheating. It can’t be this easy.

09-01-18 02:50 PM - Post#869719    

Been doing this for the last few weeks

Warm up hangs, goblet squats, hip bridges

Pick at least three things to work on from press, swing, squat, pull and carry. Using kettlebells, a sandbag and rings. Reps and sets vary by the day, try to hit this at least four times a week.

Added a couple of easy runs per week.

09-03-18 05:47 PM - Post#869875    

Hi all,


I'm pretty much doing the 30/30 routine above.

I just wanted to share an experience with a circuit timer. You probably all use them already, but if not it's worth a try. (I'm using Seconds Pro but I gather they are many)


Once you've set up and named your circuit (a wonderful new distraction activity during long conference calls, commuting etc), you have it with you forever and you just press one button and you have to "do this". It calls out "3-2-1... Goblets" or "3-2-1-Rest", and displays what's next in huge letters. It's a bit like setting the pace on a treadmill and just having to "stay on" - mentally very easy indeed compared to doing it with a stopwatch.

Two other uses I can see and will play with are

- "mobility circuit" as warmup: bridges, halos, bretzels, PVC pipe games or whatever.

- "stretching circuit" for evening

Both these things benefit from putting in the time you originally resolved to.

10-03-18 10:44 PM - Post#871656    

So far I've been doing this:

Warm-up
-Stretching
-A few Turkish Get-Ups (depending on how I feel)

Main Workout
-Humane Burpee (15 swings, 5,4,3,2,1 goblet squats/push-ups) - sometimes I do one-arm press with the same rep scheme instead of push-ups
-Pull-ups, one-arm rows, or batwings
-Suitcase Carry

Right now I use a 24kg KB for the swings, goblet squats, and suitcase carry and a 16kg for the presses/rows. I just ordered a 32kg, so I'm curious to try that out for the swings and squats.

10-11-18 01:54 PM - Post#872002    

I love DMPM

I am promoting it to all my beat up friends and no one wants to do it for the first 10 times i nag.

Then they try it and stick with it :)

10-11-18 08:51 PM - Post#872031    

DMPM FTW!

DMPM Sticky
10-16-18 04:00 AM - Post#872167    

As the old saying; when in doubt go lighter. It should be extend to; when in doubt do DMPM.

Edited by Arthax on 10-16-18 04:27 AM. Reason for edit: No reason given.

Re: DMPM Sticky
10-17-18 12:11 PM - Post#872246    

With all this talk of various standards and numbers, how about we define what we feel is a good and reasonable goal for the DMPM?

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

How often? Twice-a-week minimum, and I would say no more than four times a week.

How heavy? That is really up for debate. The 24kg is plenty, but both heavier and lighter is fine.

For those new to the DMPM it might seem rather boring and simplistic, but it's the results that matter. One of the few times where the Inn my be just as valuable as the Journey. DJ may have to weigh in on this.

Mark it Zero.

10-17-18 02:56 PM - Post#872250    

Certainly reasonable for a program minimum. It covers the bases and leaves room for other things that you might need or want to do.

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

10-17-18 04:39 PM - Post#872259    

"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.

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

10-17-18 05:24 PM - Post#872265    

• 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.

Mark it Zero.

10-17-18 09:52 PM - Post#872274    

Where are people fitting in the ground work? How often? Do the OS resets qualify?

10-18-18 05:34 AM - Post#872283    

I think so...and the Naked TGUs. I think they are part of the program.

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

DMPM Sticky
10-18-18 09:28 AM - Post#872293    

I’m working on a hybrid thing I stole/developed from two Jay Armstrong videos.

In a nutshell you get down, shoulder roll, then get back up. It’s not a naked get-up but you do a lot on the ground. My thought is that it may help you be better at “falling” and getting back up. Too soon* to video or even say it’s effective, but so far so good.

*My plan is to do the exercise 3-4 times a week and work up to fifty reps (25 per side) before posting any results or even a video. It will be awhile though, I'm having a procedure on my left ankle today so I'll be on the shelf for a couple of weeks or three.

Mark it Zero.

Re: DMPM Sticky
10-18-18 10:09 AM - Post#872296    

• DanMartin Said:

I want to comment on walking. It took years but because my mom didn't like to walk, she lost the ability to walk and was bedridden the last few years of her life.

Last week my wife and I were in London. Without trying we were walking 7 miles a day. Walking in London and experiencing the food and culture was good for my body, mind and soul.

The pic is of a pub right around the corner from the apartment we rented. We only had to walk a hundred yards to the pub. LOL!




Edited by Rick907 on 10-18-18 10:20 AM. Reason for edit: No reason given.

10-18-18 08:33 PM - Post#872325    

Thanks to Dan Martin and Coach John for the responses.

Like others, I do the naked get-ups as part of the warm-up. In my case at the end of the re-set. The beauty of the basic human movements make for an easy template for the DMPM, the element I ponder the most is the type and amount of ground work I include. In that regard Dan Martin's experiment with shoulder rolls is helpful. Although I perform them (all too sporadically) I wonder if there is an effective minimal dose for them. It's a tough question, I know, since everyone is in a different place considering age, mobility, goals, and desired outcomes. Getting up off the floor is still easy for me in the "get back up" series scheme of things, but at age 62 I take nothing for granted.

10-21-18 04:27 PM - Post#872456    

Hi all,

I did my first DMPM tonight. I'm still a bit unsure how to use it. Is it a "program" where you aim to make progress over time? If so, in what - heavier kettlebell? More reps? Make it into a circuit?

Or is it something you do "between programs", no specific progression, just make sure you move every day? If so, I can see well how you would feel good after 2-3 weeks of it, but how far will it take you?

I guess you all do it differently..


FYI, what I did:

Starter:
- PVC pipe circuit (roll, pitch, yaw, javelin dislocates
- Halos
- sit-ups, bridges
- stoney stretch

Main course (with 16kg bell), non-stop as a circuit:
- Swings: 15x5
- Push-ups: 5-4-3-2-1
- Goblets: 5-4-3-2-1

The "main course" took 4min and felt like a fairly good warmup, so afterwards - I did my usual EES stuff: 10 reps total of deadlift, pull-ups and one-arm presses, usually in 2s and 3s. The DLs were great, probably as I don't usually warm up the hinge pattern that much first.

Dessert:
- walk up and down the garden with two bells (20+24) until grip went. Stretch in front of TV later.

10-21-18 05:30 PM - Post#872460    

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.

Mark it Zero.

10-21-18 05:40 PM - Post#872462    

• DanMartin Said:

Aha! I own an 8kg, a 16 and a 20. I guess I'm just not getting any benefit from 5x15 swings at this weight - they feel trivial.

10-21-18 09:51 PM - Post#872473    

Yes, you need a 24 and maybe a 28 or 32.

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

DMPM Sticky
10-22-18 01:15 PM - Post#872502    

Whoa, now a DMPM standard? I'm way behind, since I've always done the push/pull/squat moves descending 5-1. And I just bought a 24. Got some work to do.

@Old Miler
Increase the weight of the KB, increase the reps, from 5-1 descending to 5x5, (swings from 10 to 15+) decrease the rest time between sets, are all ways to progress. If you're getting results with the load you have, keep at it. I started with a 16, worked with a 20 for the summer, just bought a 24.

I remember reading ETK Pavel relating that the 24 was the standard issue military load. Seems like that is a good place for a Program Minimum standard. I also think that 24 should be the S&S Simple standard.

Edited by vegpedlr on 10-22-18 02:19 PM. Reason for edit: No reason given.

DMPM Sticky
10-22-18 01:48 PM - Post#872505    

To digress further, I would caution to just doing more. Of course then, what are you going to do once you reach the top end of the numbers? Go harder! Particularly the swings. Lock down at the top of your swings. Work on your return and reverse.

My point? Doing the DMPM allows you the time, energy and fitness to do other things.

Mark it Zero.

10-23-18 09:39 AM - Post#872551    

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

10-23-18 01:05 PM - Post#872562    

• Ricky01 Said:

And what have been your takeaways?

DMPM Sticky
10-23-18 05:20 PM - Post#872576    

• Ricky01 Said:

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.

Edited by Old Miler on 10-23-18 05:20 PM. Reason for edit: No reason given.

10-24-18 07:14 AM - Post#872590    

It works....I was performing a long crawl each week. The times were up at 40 minutes backwards and 50 minutes forwards.



I started playing about with mini band (around wrists) loaded crawls. I found that these cannot be done for long periods of time as they are just plain hard (talk about loading your breathing). To see if this minimum effective dose banded crawling was working I went back and retested the long crawls and found that although they were difficult, I managed my target time and was in much better control of my breathing throughout (and therefore in much better control of my movement).



These shorter time frame crawls mean that I work up to about 10 minutes of band resisted crawling before changing to a harder band and dropping the time back down to 5 minutes. The short time frames allow for me to try out some other movements and not completely tax my recovery ability - which I found to be ideal when my son was off of summer break and I didn't want to disappear for 50 minutes to crawl - after all, I want to move better, be fitter/stronger so that I can be a present active father.



I should say that the minimum effective dose doesn't always work out how I plan. Yesterday After my resets and banded crawls I decided to practice some handstand work against the wall ( I do not like being upside down haha).



This extra work means my shoulders are a little sore today, so I literally backwards crawled for 3 minutes and called it a day today. Sometimes I just cant help myself. So even within the daily movement, you have to make decisions based upon how you feel and lessen the workload if needed.



Richard

Re: DMPM Sticky
10-24-18 07:15 AM - Post#872591    

• Old Miler Said:

Wise words....I like Dan saying of 'It worked so well I stopped doing it.' I have to remind myself about that often. Little and often....

Richard

10-24-18 08:33 AM - Post#872594    

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

DMPM Sticky
10-24-18 08:58 AM - Post#872596    

• SinisterAlex Said:

Alex that looks amazing.

I while back I had a really fun series of workouts (one I will return to as more of a working template if I ever tire of what I am doing now) - it was:
Farmers carry 2 x up/down gym
Walking lunge 1 x up/down gym

Overhead carry 2 x up/down gym
Overhead lunge 1 x up/down gym

Bear hug carry 2 x up/down gym
Bear hug lunge 1 x up/down gym

Simple, fast and everything was worked. It could obviously be made harder by repeating things more often, but that wasn't the point.

Richard


Edited by Ricky01 on 10-24-18 09:01 AM. Reason for edit: No reason given.

DMPM Sticky
10-24-18 09:45 AM - Post#872598    

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

Edited by SinisterAlex on 10-24-18 09:45 AM. Reason for edit: No reason given.

Re: DMPM Sticky
10-24-18 11:17 AM - Post#872605    

• SinisterAlex Said:

For those that can afford it, using heavier kettlebells other than a 24 kg is perfectly fine. But, there is a point of diminishing returns, at least in my opinion.

Bear with me...You can find all sorts of examples online of trainee's using heavier and I mean heavier kettlebells doing the various exercises I espouse. But, after awhile you're really not going to move better or with greater ease. You're just going to get better at doing those movements with a heavier kettlebell.

That said, I've been known to use my 32 kg kettlebell for the DMPM with no adverse consequences. YMMV

PS, the whole point of the DMPM is to move better and to feel better. And, that you could and should do it most every day. You start bumping the load up, you probably shouldn't(do it every day),but I digress.

To digress even further, if real, tangible strength is your goal, the barbell is your friend.

Mark it Zero.

10-24-18 11:29 AM - Post#872607    

Yes, but you can occasionaly load heavier...

The Norwegian elite-skiers has a rule of thumb that 95% of their training is done submaximally with only 5% being high intensity....

Yes, these are endurance-athletes but i think the principle would work fine with DMPM....

10-24-18 11:50 AM - Post#872608    

Perhaps...but I'm not an elite Norwegian skier.

I think you're right, you could occasionally go heavier. I'm just not sold on the value of doing so.

I'm a broken down old fireman who was pulled off the scrap heap by Dan John. And my trials and tribulations of recovery have led me to this point. Like I said, once you get to using a 24 kg kettlebell routinely, I'm not sure going heavier matters.

My whole thought process on the DMPM was for the trainee who needs to do something structured and unstructured. They can keep a couple of KB's stashed in the corner of a room, do the DMPM and go do what ever it is they do. By that I mean, walk, jog, row, ride a bike, go for a swim, do yard work, what-have-you.

But, and it's a big but, I'm not against someone trying to see how far or how heavy they could go. I'm just suggesting that that is going to take them away from the concept/purpose of the DMPM.

Mark it Zero.

10-24-18 12:39 PM - Post#872610    

Having said that, i am not sure where i said you should go heavier or farther...

What i meant was "waving the load"

Just have to see in a years time or something what has come out of this - i intend to stick to it for a while to reap the benefits...
You are an old firefighter, i am just injured - in a way we are in the same boat

10-24-18 01:04 PM - Post#872611    

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

Mark it Zero.

10-24-18 01:24 PM - Post#872612    

• 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?"

10-24-18 01:46 PM - Post#872613    

• Bill Ripley Said:

That's my plan.

Mark it Zero.

10-24-18 03:18 PM - Post#872615    

I have used the 24 for DMPM with good results. Earlier today I picked up my 32 from the garage, where I usually train to the hallway where I train now as Im home with my son (11 months) and can only do my workouts when he sleeps. The evening is spent with the family. I have not tried the 32 yet, but I will to see if it adds anything.

In regards to weight used and longevity. For me, being 35, Im not old but my body has a heck of a miles on it due to powerlifting like my life depended on it 5-10 years old, with shitty form.

My standard right now is to at least maintain my baseline of strength standards. If I can do DMPM when Im 45, 55, 65 or 75 .. well that mean I maintained the baseline while the body got older, less strong, less agile etc .. that has to count as progress.

Excuse my rambling, it might not make any sense.

10-25-18 05:37 AM - Post#872641    

Anthrax, I agree as I train a lot at home with my son in the room with me. He is 5 and loves asking what I am up to and joining in moving around.


My session today (DMPM esque):

Backwards crawling with heavy band around wrists - 7.30 minutes.

Heavy hands marching with 2.5kg discs - 2.5 minutes


2 rounds
3 x Hang 15 seconds, 1 pullup - no break
3 x KB bottom squat hold, 1 squat - no break

1 round
3 x 20 second bottom of pushup hold (just off the floor), 1 pushup - no break.

Resets....

Richard

02-03-19 01:04 PM - Post#877602    

Hi, Dan! It’s a new year and I was just wondering what your latest version of the DMPM is? I always love reading about it.

Also, just curious - is the McGill Big 3 part of the DMPM now?

DMPM Sticky
02-25-19 07:48 PM - Post#878837    

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

Mark it Zero.

Re: DMPM Sticky
02-28-19 08:09 AM - Post#878962    

• DanMartin Said:

Very interesting Dan.

Have you been doing a certain amount of time per day of hanging? And also are you doing passive or active hangs or both?

Log

Re: DMPM Sticky
02-28-19 09:00 AM - Post#878963    

I just hang. A few times I tried to do some active hanging which was no more than a vertical shrug. It caused pain, and not the good kind.

Three 45-60 second hangs is what I do now. It seems to be enough.

The bar hang and Saigon squat go a long ways towards combating the ills of sitting. YMMV

Mark it Zero.

02-28-19 09:05 AM - Post#878965    

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.

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

02-28-19 09:57 AM - Post#878967    

• Dan John Said:

I think people need reminding of this sort of layout/workout etc. It something we all know at least something about....we understand that doing something lower impact on a regular basis makes us feel good and doesn't dent time/recovery.

That being said, this sort of training doesn't give appear on the surface to deliver a stream of PR's/PB's in the gym.

I don't follow the movements above, but have taken great inspiration from this idea and now use it with my OS practice and actual feel my weekly volume (using time as a load) of movements like crawling is going up without the fatigue side effects I was starting to experience before.

I had been using band resisted backwards crawls. I was pushing the time up each week but finding that these harder session - however short - were requiring more rest days (not necessarily a bad thing). I have found that shorter crawls using the same load 4-5 times a week, sometimes twice in a day (about 5 minutes each time) is leaving me energised.

Richard