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Display Name Post: DMPM Sticky        (Topic#36007)
DanMartin
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Total Posts: 20113
02-28-19 10:57 AM - Post#878968    



  • Dan John Said:
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.



I don't think you need to, but I'm biased. That said, the more people are exposed to all the outlandish information on the Internet and the silly Bro-Science in the gym, there is a place for the DMPM in most folks training kit.

Yesterday while I was doing the latest iteration of the DMPM, a Goblet squat to be specific, I thought to myself that doing the DMPM when I'm 75, which is only ten years away, would be a good thing.

When I posted earlier about doing the Bulgarian bag spin because my shoulder joint worked better it was done so with a sense of joy. And, it was done to show that if you hang in there (pun intended) and focus on the journey rather than the destination things may work out in your favor.

When I started hanging from the bar in November of 2017 I was anything but optimistic. It hurt, and hurt, and hurt. Supposedly, according to Dr. Kirsch, I was not causing any additional injury. It was merely adhesions tearing apart and the various bones being moved around towards their correct position. Right...it hurt like hell and for awhile it sounded like tearing canvas. In fact, it hurt so much I had to use grip hooks because my grip would let go rather than hold on.

So, in a sense, hanging from a bar and sitting in a deep squat position daily and for protracted periods of time may help offset the debilitating effects of sitting. (also known as the new smoking)

Naturally, doing anywhere from 25-50 Goblet squats two or three times a week is good. But that is not enough squatting. I will quote Dan who quoted Dan Gable, "if it's important, do it every." Dropping into a deep squat and just sitting there and moving around a bit really loosens me up. YMMV


Practice what you suck at.


 
IanDV
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Total Posts: 2
03-17-19 04:07 PM - Post#879757    



I have been reading this excellent forum for a few days now and have finally built up the courage to post my version - I have simply replaced swings with snatches performing 5 - 8 left / right followed by the Goblet squats and Push ups 5 4 3 2 1 ladder. I began this in the new year having used the Humane Burpee for a couple of years as my core of my training. I have called this the Humane Tsar Burpee as a nod to the snatch being the Tsar of kettlebell lifts.
I hope this meets with people's approval.
 
Steve Rogers
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Total Posts: 4769
03-20-19 05:14 PM - Post#879924    



The Humane Tsar Burpee looks good. It's actually close to what I planning for tomorrow so I'll try your version out.
"Coyote is always waiting, and Coyote is always hungry."


 
ondrej.ivan
*
Total Posts: 1
03-22-19 01:47 PM - Post#880010    



Can I just say how beautiful the DMPM is, and that I think it should never be codified or reduced to a "routine"? It is alive and organic, always changing to fit your needs. And If you read this thread you KNOW what it is, even if it has thousand different faces. When in doubt, DMPM.

My DMPM right now (Butt Blaster version)
25x Hip Thrust
10x Goblet Squat
15x 2H Swing
Band Walk
For 3-5 Rounds

10x TYI Ring Rows
10x Proper Pushups (Can we just call it Pushup and cancel the regular Pushups from now on?)
For 3-5 Rounds

Finish with Suitcase Carry
 
Ricky01
*
Total Posts: 484
DMPM Sticky
03-27-19 06:39 AM - Post#880262    



Hey everyone


I recently reached a long term goal of mine and managed to backwards crawl for 60 minutes. I can say that at this moment I have no desire to try and extend this - though I remember saying that when I hit 30 minutes and look where that got me haha.


In reality my training isn't changing a huge amount. Recently I have been loading my crawling with bands a couple of times a week and pushing the times up each week. I had been experimenting with the 'Strength is the glass principle'. I never crawled for more than 10 minutes at a time (recently this was often closer to 5 minutes) and hit a 12 minute PB to get my 60 minute crawl.


I had felt some recovery issues so this is a welcome change to energy levels....I have also increased 'rough' daily carb intake from about 80g's a day to about 150g's - this is definitely helping too.


NOW....I am still loading my gait pattern, in a couple of ways. Instead of two main sessions a week I am now moving daily (roughly 5 days a week) with the DMPM kind of a feel haha.


I tend to train first thing. I am loading my crawls for as little as 3 minutes (but with an extra heavy AND a light mini band around the wrists, this feels like an eternity). Up until now I haven't crawled for less than 5 minutes really, so this short block feels really recoverable, regardless of the difficulty.

I usually follow this up with some kind of loaded carry (this morning it was double KB rack carry) for 2-3 minutes.


Then its simply run through some resets and a couple of tension movements eg tension planks, side plank etc - so I am sticking with my 3C's principle (Core, Crawls and Carries).

Then during the day I might add in some band pullaparts, rocking pushups - if the opportunity presents or time allows.


I guess my goals are continued pain free movement....continued improvement in total body control....I would also like to gain a few pounds without beating myself up in the process, hence the dietary alterations.


I will feed back as I go.


Richard


Edited by Ricky01 on 03-27-19 06:53 AM. Reason for edit: No reason given.
 
Steve Rogers
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Total Posts: 4769
04-06-19 08:00 AM - Post#880649    



Finally tried the Humane Tzar Burpee and it does get the blood pumping nicely and goes quickly.
"Coyote is always waiting, and Coyote is always hungry."


 
IanDV
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Total Posts: 2
04-06-19 04:10 PM - Post#880664    



  • Steve Rogers Said:
Finally tried the Humane Tzar Burpee and it does get the blood pumping nicely and goes quickly.



Pleased you enjoyed it Steve. Although enjoy may be pushing it a bit
Glad it worked for you.

Best regards

Ian
 
aussieluke
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Total Posts: 4810
05-22-19 09:58 AM - Post#882510    



Life is hectic and stressful right now and 3 full body workouts a week is not working out too well, so am going to go back to 4-6 easy daily DMPM style workouts instead.

Have given myself some options because I won’t stick to the exact same workout every day. But it goes a little something like this:

Swings 75 reps
Goblet squats OR single kb reverse lunge OR box jumps 25-50 reps
Pushups OR dips 25-50 reps
Pull-ups OR Rows: inverted bw OR bent over with DBs OR trx 25-50 reps (less if pull-ups)
Windmills OR hanging knees to elbows

With either a 20kg kb at work, or a 24 at home

Trying to get a 30 mins fast walk most days too, time and weather permitting.

Will report back.
Log


 
Arsenio Billingham
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Total Posts: 47
06-18-19 11:12 AM - Post#883665    



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."
 
DanMartin
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Total Posts: 20113
06-18-19 01:16 PM - Post#883673    



  • Arsenio Billingham Said:
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."




If I may...I think that it's a good idea. But if it was me, I would look for those "things" that would not be redundant compared to your DMPM choices.
Practice what you suck at.


 
Arsenio Billingham
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Total Posts: 47
06-29-19 02:16 PM - Post#884107    



Thanks Dan. After giving it some thought, I think I’ll stick to the DMPM and maybe add in some crawls/sprints/rowing/cor rectives. If my workout ADHD really kicks in maybe I’ll do something different one day a week, but right now I’m dealing with some general aches and pains so focusing on fundamental human movements seems like a good plan.
 
Ricky01
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Total Posts: 484
08-08-19 11:44 AM - Post#885883    



Are the DMPM (and its variations) still going strong?

Richard
 
SinisterAlex
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Total Posts: 268
09-04-19 10:17 AM - Post#887252    



Yes, loaded carries and hill-sprints for me three times a week
 
Arthax
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Total Posts: 93
09-04-19 02:40 PM - Post#887268    



Returned to DMPM after a long fuckaroundits.

Have I done any loaded carries during this hiatus period? No.
Did my body cracked back in to place while doing it to day? Yes.

3 x 30s of waiter walks, 3 x 30s of racked walks and 3 x 30s of suitcase walks really did me good!

Loaded carries rocks!

 
Ricky01
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Total Posts: 484
09-05-19 07:38 AM - Post#887306    



  • SinisterAlex Said:
Yes, loaded carries and hill-sprints for me three times a week



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
 
SinisterAlex
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Total Posts: 268
09-06-19 12:33 AM - Post#887361    



  • Ricky01 Said:
  • SinisterAlex Said:
Yes, loaded carries and hill-sprints for me three times a week



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



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.....
 
DanMartin
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Total Posts: 20113
09-06-19 09:49 AM - Post#887380    



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.
Practice what you suck at.


 
Arthax
*
Total Posts: 93
DMPM Sticky
09-07-19 12:07 AM - Post#887429    



Wonderful news!

If you name it The Slow and the Old it would be hilarious!

Edited by Arthax on 09-07-19 01:46 AM. Reason for edit: No reason given.
 
SinisterAlex
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Total Posts: 268
09-07-19 06:37 AM - Post#887438    



The Slow and the Old - i would pay for that book
 
DanMartin
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Total Posts: 20113
09-07-19 07:30 AM - Post#887439    



Ordinary Training for the Slow & Old!

Practice what you suck at.


 
SinisterAlex
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Total Posts: 268
09-07-19 08:44 AM - Post#887442    



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....
 
Arthax
*
Total Posts: 93
09-07-19 02:09 PM - Post#887454    



  • SinisterAlex Said:
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....



Little off topic, but can you elaborate on your recovery methods? Was it though one of his books or elsewhere? I have a nagging lower back that needs much love and low volume to work and this might be oof help for me.
 
Ricky01
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Total Posts: 484
09-09-19 11:11 AM - Post#887519    



  • SinisterAlex Said:


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.....




Of movements such as these, I like to say - you don't have to do a lot, for it to be a lot.

I can fully support the idea that they would being about strength and aesthetic improvements.
Short intense bursts of effort with a huge amount of explosive gait pattern work - loaded by gradient of running surface (though a sled is fun too).

Alongside loaded carries - asking you to naturally maintain good posture (a reflexive position) and breath properly under load.

Nice.

After my recent crawling challenge - and before training ramps up for the next one - mine is backwards hill crawls (about 50m's) x 1-2 (depends how I feel that day)....
Side plank clams (mini bands around knees - I treat it as a loaded gait pattern movement)....
Some straight arm band pulldowns - how I stand varies (switches whole upper back on for me).
Lying upper back Y's, swimmers hovers etc.

That's the basis of everything. I might throw in other things or change to forwards sled crawls, but at the moment that's the bulk of it.

Richard
 
Old Miler
*
Total Posts: 1141
DMPM Sticky
09-09-19 04:32 PM - Post#887527    



  • DanMartin Said:
Ordinary Training for the Slow & Old!




Great title!

A long time ago I was studying Japanese for a few years. There were books with names like "Japanese for busy people", "Japanese made easy", "Japanese in ten minutes a day" etc. Jack Seward wrote an honest and very funny memoir on the experience of learning the language, which ended up being called "Japanese in Action", and I highly recommend to anyone (or their kids) who sets out to learn any hard language.

In the preface he said, "I wanted to call it 'Japanese in 30 hard years', but the publisher wouldn't let me!"



Edited by Old Miler on 09-09-19 04:32 PM. Reason for edit: No reason given.
 
Arthax
*
Total Posts: 93
09-11-19 06:47 AM - Post#887592    



  • DanMartin Said:
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.



Dont mean to disturb your adventure, just want to express my eagerness for the DMPM! Please, set up a donation so we who want to support it actually can!
 
Cearball
*
Total Posts: 103
09-11-19 12:44 PM - Post#887608    



I have been doing a sorta DMPM as workouts with my GF a few times.

Set up a 4 stations.

Goblet squat
Row
Deadlift / swings
Press / pushups

I go you go style.

Anyway I have been doing mainly 50/20 using c&pp for a good few months.
Aiming for 50 reps in 20 mins for those that don't know.

However while doing the workouts with my GF I really liked what 2H swings with a 44kg made my glutes feel like.
Even though I was using 44kg (20kg +24kg bells) in 50/20 for my c&pp it just didn't fire up my glutes the same..

So I have just did my first official DMPM using a 32 kg bell

Goblet squats 7 reps
Push ups. 7 reps
2 hand swings. 15 reps

Finished with waiter walks with 24 kg bell.

I was suprised how gassed this made me feel.
Maybe I am just having an off day but man I was huffing.

Decided next time I am going to change the reps to 5,5 & 10 for swings.
I could use a lighter bell but I don't think it will hit my glutes quite like what I am after.

Not sure how long I am going to do this.

A few weeks, few months who knows.

Plan to go back to 50/20 after.
 
pink.pixie
*
Total Posts: 3920
Re: DMPM Sticky
09-20-19 07:07 AM - Post#887986    



  • DanMartin Said:
  • AusDaz Said:
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.






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.
Aut viam inveniam aut faciam.


 
Arthax
*
Total Posts: 93
Re: DMPM Sticky
09-20-19 10:09 AM - Post#887996    



  • pink.pixie Said:
  • DanMartin Said:
  • AusDaz Said:
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.






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.




Drink More Post More ... just kidding ;-)


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.

Edited by Arthax on 09-20-19 10:12 AM. Reason for edit: No reason given.
 
DanMartin
*
Total Posts: 20113
Re: DMPM Sticky
09-20-19 10:58 AM - Post#887999    



  • pink.pixie Said:
  • DanMartin Said:
  • AusDaz Said:
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.






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...you could certainly do these exercises in the morning, whether or not it would detract or benefit your PM efforts would remain to be seen. However, if it was me, I would do the DMPM the morning after your PM barbell sessions as a "tonic" rather than 8 days a week.
Practice what you suck at.


 
pink.pixie
*
Total Posts: 3920
Re: DMPM Sticky
09-20-19 11:47 PM - Post#888034    



  • DanMartin Said:

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



Splendid, than I've got it right.

However, the letter combination itself hunted me for days like a ghost so I had to put it at rest.

DMPM combo with other weight stuff 8 days a week, not a brilliant idea, roger. You just kindly saved me from some unnecessary troubles, thx.
Aut viam inveniam aut faciam.


 
pink.pixie
*
Total Posts: 3920
Re: DMPM Sticky
09-21-19 12:42 AM - Post#888035    



  • Arthax Said:

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.



Thanks, super!
Aut viam inveniam aut faciam.


 
Cearball
*
Total Posts: 103
Re: DMPM Sticky
10-01-19 11:44 AM - Post#888443    



I have settled on a DMPM as follows.

Warm up & cool down with OS resets + Cossack squats, hip bridges & hip flexor stretch


Goblet squats 5 reps
Push ups. 5 reps
2 hand swings. 10 reps

Cooke walk to finish (waiter walk to rack walk to suitcase walk)

Going to aim to hit it every day but know life will get in the way.

One thing I added for a bit of variety is a dice roll to choose the intensity.

This means I will do swings & GB squats with a 24-40kg KB range

Push ups from BW to two different types of resistance band range.

Cooke walks with a 20-32kg KB range

Adds a nice bit of variety.

One thing I have noticed already is after only 10 workouts of DMPM I have noticed I seem to be leaning out.

Am about 2kg lighter.

 
DanMartin
*
Total Posts: 20113
Re: DMPM Sticky
10-01-19 12:00 PM - Post#888444    



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.
Practice what you suck at.


 
Cearball
*
Total Posts: 103
Re: DMPM Sticky
10-01-19 06:38 PM - Post#888456    



  • DanMartin Said:
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.



Look forward to it.
 
Ricky01
*
Total Posts: 484
10-11-19 04:11 PM - Post#888964    



Is anyones version of the DMPM or similar changing as we move through the year towards winter?

Richard
 
Cearball
*
Total Posts: 103
10-14-19 01:13 PM - Post#889040    



I'm adding BB rows in tonight.

GB squat
push up
Row
Swing.
 
Cearball
*
Total Posts: 103
10-14-19 01:14 PM - Post#889041    



I'm adding BB rows in tonight.

GB squat
push up
Row
Swing.
 
aussieluke
*
Total Posts: 4810
Re: DMPM Sticky
10-15-19 11:52 AM - Post#889086    



  • DanMartin Said:
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.



Dan I’m not sure how your design skills are but if you want some help laying out a PDF I’d be happy to help... just send me some notes or scribbles and I can throw something together.
Log


 
Arsenio Billingham
*
Total Posts: 47
11-05-19 10:07 AM - Post#889894    



I have 5 more workouts to hit 40 days of Easy Strength, which I did as my annual bus bench program. After that, I’m planning on park benching it with the DMPM for a few months. Was thinking something like this (modeled after the DJ tonic workout):

Mini-band lateral walks (have really helped with my hip pain)
15-25 deep goblet squats with a good “pause” at the bottom
15-25 light stiff-Leg deadlifts
15-25 dips
15-25 pull-ups
Loaded carry

If I have time maybe I’ll hit the rowing machine before I’m out the door. Winter and cold weather always makes me feel “tight” so I think this should keep me feeling loose. Other than that tell be a lot of waking/no elevators.
 
Dan John
*
Total Posts: 11322
11-05-19 01:57 PM - Post#889915    



I love the "15-25" idea.
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


 
Arsenio Billingham
*
Total Posts: 47
11-27-19 12:57 PM - Post#890810    



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.
 
DanMartin
*
Total Posts: 20113
11-27-19 03:47 PM - Post#890814    



  • Arsenio Billingham Said:
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.



Excellent!
Practice what you suck at.


 
DanMartin
*
Total Posts: 20113
DMPM Sticky
11-27-19 03:57 PM - Post#890815    



I've sort of, kind of, abandoned the DMPM...temporarily.

My back was acting up where it shouldn't and I'm in no mood for anymore epidurals so I switched up my program.

Embracing the "if it's important, do it everyday", my program looks like this:

Warm-Up
Bar Hang

Workout
Plank
Deep Knee Bend
Bird Dog
Hip Bridge
Push-Up
TRX Row

Cardio
Rogue Echo Bike Torture

Cool-Down
Pec-Bicep Stretch
Hip Flexor Stretch
Brettzel

As you can see, there are no kettlebells to be seen. My thought is that I needed to unload my spine for a bit. So far so good.

The Echo Bike is an ass-kicker. I program in 10 miles and let it rip. Anything under 30 minutes is good enough.
Practice what you suck at.


 
Ricky01
*
Total Posts: 484
Re: DMPM Sticky
11-29-19 10:04 AM - Post#890839    



Dan

The side plank clams with mini band around knees is pure gold. Keep knees on the ground, ever so slight bend at the hips (stops the lower back from arching to compensate for any glute/Piraformis etc weakness).

This movement alone will do wonderous things for the lower back tieing in the hips with hamstrings below and core (internal/external obliques) above.

Its actually a great gateway movement with which you can add other movements to eg band rows, raises etc.

On another note - I am no longer performing workouts, but instead small sessions of about 5-10 minutes 2-3 times during the day. Rest days are 1-2 sessions.

Also alot more movement exploration....testing movements, playing a lot more. Loving it.

Richard

Edited by Ricky01 on 11-29-19 10:12 AM. Reason for edit: No reason given.
 
Arthax
*
Total Posts: 93
Re: DMPM Sticky
01-20-20 02:40 AM - Post#892906    



Dan Martin,

Id there a chance we´ll get the DMPM-book this decade?
 
DanMartin
*
Total Posts: 20113
Re: DMPM Sticky
01-20-20 11:08 AM - Post#892920    



  • Arthax Said:
Dan Martin,

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



There is.
Practice what you suck at.


 
Arthax
*
Total Posts: 93
Re: DMPM Sticky
01-20-20 11:44 AM - Post#892921    



  • DanMartin Said:
  • Arthax Said:
Dan Martin,

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



There is.





To much teasing...
 
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