02-10-20 06:59 AM - Post#893974    

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...

02-10-20 08:15 AM - Post#893976    

• Taranenko74 Said:

Fantastic Taranenko!

Do you need to change something or is it more that you find other suff more interesting? Perhaps you have other goals?

02-10-20 08:58 AM - Post#893980    

That's great...Dan needs to package this.

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
02-10-20 09:57 AM - Post#893985    

• Taranenko74 Said:

This post made me smile. I'm the wrong person to respond, but, of course you should stick with it. However, and once again I'm the wrong person to ask, but I'm going to say don't be like the rest of us...if it works, keep working it!

Mark it Zero.

02-10-20 10:13 AM - Post#893989    

• DanMartin Said:

Sir,

Your posts and training ideas made my shoulder healthy. I owe you one. Thank you.

02-10-20 10:17 AM - Post#893990    

I edited my first comment. I was so moved by it. No kidding.

Mark it Zero.

02-10-20 10:27 AM - Post#893992    

I can attest to the efficiency of the original DMPM.

It was THE routine that got me going after severe back -injury.

There will be paragraphs written about this.

03-23-20 06:36 AM - Post#895988    

Can this be considered a DMPM variation? Does including aerobic work in between help or hurt? I’ve managed to keep it up 6 days a week without getting hit too hard. After a couple of weeks, swapping exercises may make sense.

Exercises were chosen thinking about the weird positions that rowers need to be mobile and stabile for:

Warm up:
- 5 semi naked Turkish Get Ups each side.
- Hang from a bar or rings for 20"
- 15 good mornings with a light bar
- sit at bottom of goblet squat for 1’

Begin light rowing or cycling for 10' or 15'

On the 10' or 15’ do a circuit of:
- 15 kettle bell swings
- 10 overhead squats
- 10 reps of a press (push-up, standing, bench)
- 30 band pulls focusing on pinching shoulder blades

At the end of the workout, 8 ab roll outs

Duration: usually 4 rounds.

03-23-20 11:58 AM - Post#895995    

I would be curious to know how any has or should stay on this program? It seems with some same but "different altercations", I could be sustainable for a long time, but I'm not sure...

03-23-20 03:44 PM - Post#896005    

Yes, you can do it indefinitely.

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

03-23-20 04:02 PM - Post#896009    

• Steve Rogers Said:

Great thanks!

03-28-20 10:10 PM - Post#896240    

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?

04-07-20 03:11 AM - Post#896576    

• Jordan Derksen Said:

I can only talk for myself, but with all training I set an end date, like 8 or 12 weeks. It helps me push hard and keep focus on the task at hand. Keep the goal the goal as a wise man said.

How I set up the workouts differ but I make sure to always include a hinge, squat, pull and push.

DMPM Sticky
04-20-20 09:13 AM - Post#897092    

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!

Edited by NJRick on 04-20-20 09:15 AM. Reason for edit: No reason given.

Re: DMPM Sticky
04-20-20 10:56 AM - Post#897095    

• 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.

Mark it Zero.

Re: DMPM Sticky
04-20-20 11:45 AM - Post#897096    

• 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"?


Edited by NJRick on 04-20-20 02:07 PM. Reason for edit: No reason given.

Re: DMPM Sticky
04-20-20 03:03 PM - Post#897100    

• NJRick Said:

Sometimes I just don't feel like doing the DMPM so I trick myself into it by saying, "do the warm-up a couple times through and call it a day." I will end up doing the workout.

Most of the time I find using 24kg plenty. But, a 32kg does make it interesting. As I advance into decrepitude, a 20kg is sometimes a good choice.

Mark it Zero.

Re: DMPM Sticky
04-20-20 04:10 PM - Post#897103    

Thank you so much!

04-21-20 07:14 AM - Post#897121    

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!

04-21-20 10:39 AM - Post#897130    

• Arthax Said:

Looks great Anthrax.

I just posted a wee update (of sorts) unsettled 'Humane Burpee'. Currently being used by a client in the same manner that DMPM is intended.

Richard

04-21-20 11:55 AM - Post#897135    

Where can I see it?

04-21-20 11:59 AM - Post#897136    

This is an oldie, but reporting back on a client that has taken to these with gusto since lockdown.

If I am honest, my suggestion with this started out as somewhat of a throw away comment about burpees and KB work....he was a little sceptical, but a few weeks in and he is sceptical no longer.

He admits to not being able to do 10-1 to start with. He started with 8-1....then 9-1....and now 10-1.

We are planning to stick with the 10 sets, but make it 11-2. This is due to a lack of KB's.

Variations for interest and to ensure he sticks with this and doesn't programme hop (more time at home can lead to more surfing the net and longing for 'the next' and obviously best programme): 


1).
He has also tried Swings instead of Goat bags, but he feels far more in control with the goat bags (once he learned how to do them properly).


2).
Two arm presses (holding the KB in both hands) instead of pushups.


3).
Goblet squats and a curl at the bottom every 2nd rep. 


On the whole, he has just stuck to the original and usually tried to do it 3-4x a week. 

Now that he has managed 10-1, he plans to stick with 10-1 for at least 3-4 sessions OR running through each of the variations I outlined....and then moving to 11-2.


Just feeding back incase others were looking for lockdown ideas.


Stay safe 


Richard 

04-21-20 04:19 PM - Post#897144    

Sounds like a great plan! Keep at it and see where its going! :)

DMPM Sticky
04-23-20 02:01 AM - Post#897199    

I did this version this morning with my 19 year old daughter:
1. TGU (with hip bridge) + windmill
2. Skipping
3. Swings + Goblets + Pushups
4. TRX shoulder circuit and curls
5. Suitcase carries.

Really good fun. We played paper, rock, scissors to decide who started with skipping and who started with TGU (she won and picked skipping), then we did the rest I go; you go. My daughter didn’t do windmills.

Edited by AusDaz on 04-23-20 02:21 AM. Reason for edit: No reason given.

05-03-20 12:23 PM - Post#897600    

I finished up my first go-round with the 10,000 swings on Thursday. Took a few days off but was feeling "antsy" (as often happens during this lockdown) so I dragged my 2 year old and kettlebells onto the patio and did:

100 swings (sets of 20) mixed with:
5,4,3,2,1 Goblet Squats and Overhead Press
3x5 pull-ups
Waiter walk

Followed this up with a long-walk (and got some extra cardio in chasing my son who refused to stay in the backyard).

05-11-20 02:02 AM - Post#897857    

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.

05-11-20 09:01 AM - Post#897877    

• SinisterAlex Said:

Sounds like a solid plan Alex.

Repetitions done over time will being success I am sure.

Richard

05-15-20 07:00 PM - Post#898077    

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.

DMPM Sticky
06-10-20 05:52 AM - Post#898979    

• 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


Edited by Ricky01 on 06-10-20 06:05 AM. Reason for edit: No reason given.

Re: DMPM Sticky
06-10-20 11:16 AM - Post#898993    

• Ricky01 Said:

Interesting.

Is this inspired alot by OS?

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

Re: DMPM Sticky
06-10-20 02:31 PM - Post#898999    

• Cearball Said:

Yes, I have been an OS level 1 and 2 coach for a couple of years and it has greatly influenced my movement as well as inspiring my own movement curiosity.

This afternoon I did a movement session that was just:

Prone paddles x 100
Head nods/rotations x about 20 ish
Windshield wipers x 20 ish
Hanging x 1 minute.
Movement combo*....30 seconds of each x 2 for a total of 2 minutes.

Blood throughout the body was great. I felt like I had moved, stretched, everything.

* this is a large looped band held up and behind me (hands in an almost Y position). I allow the band to pull my hands right back (wrists fully extended) which stretches everything (almost a medial nerve stretch - stretch does down into hands) x 30 seconds x 2

I then flex wrists to activate pec and bis as I try and pull hands towards each other (which I can't as the band is too hard) x 30 seconds x 2.

Richard

Edited by Ricky01 on 06-10-20 02:32 PM. Reason for edit: No reason given.

DMPM Sticky
06-18-20 07:47 PM - Post#899321    

Having switched from a kettlebell-centered routine into ES five weeks ago things were going well until I rolled my right ankle over the weekend while landscaping. Week six was a no go. Fortunately I was planning to transition into the DMPM upon completing this round of ES so I started early. I don't know if it's the "classic":

Swings: 5x15
Goblets, Rows, and Push-ups for 5,4,3,2,1.

Things were going well with the ES, but life happened.

Edited by Upside on 06-18-20 07:48 PM. Reason for edit: No reason given.

06-29-20 12:21 PM - Post#899748    

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.

06-29-20 12:39 PM - Post#899750    

• Jordan Derksen Said:

Make that a great summer.

Mark it Zero.

07-17-20 04:52 PM - Post#900423    

Now that I've been able to settle into a routine with the newborn, I've been doing this as my DMPM:

2-3 days a week:

• Alternating KB Clean, Squat, Press - 15 per side
• Banded KB Deadlifts 3x5
• Batwings w/Band - 10 reps w/10 second hold
• Band Pull-A-Parts - 30 reps (to balance out the presses)

Also a few times a week I go on a 1.5-2.5 mile walk with a weighted pack - figure this handles the loaded carries.

08-08-20 06:19 AM - Post#901170    

So it turns out I’ve now been doing a version of the DMPM 2-3 times per week for 2.5 years.

Just sticking with about 75 swings and 15-maybe 30 reps of everything else per session.

My current version (which looks an awful lot like a program from DanJohn’s HKC book) is:

1. KS TGU + Windmills - 5-10 x 1/1

2. Swings + Goblets + Pushups - something like 15/10/10, 15/8/8 ... 15/2/2 or 5 x 15/6/6

1-2 or sometimes 3 sets of:
3a. TRX W’s/I’s/Y’s/T’s
3b. Curls
3c. Standing bird dogs
3D. Ab wheel rollouts

I usually finish with some hip bridges with a band around my knees and some hamstring stretches.

I combine this with 4 days a week of stand up paddle boarding. Occasionally, I think that I should do more but the stand up paddle boarding is my priority and this has me feeling great. There’s a lesson in that...

Re: DMPM Sticky
08-12-20 01:28 PM - Post#901298    

• DanMartin Said:

Forgive me for bringing up an old post, but was this ever released? I can't seem to find it anywhere.

08-20-20 06:52 PM - Post#901620    

Today’s workout:
1. KS TGU + Windmills - 10 mins x 24kg
2. Swings + Goblets + Pushups + Curls - 5 x 15/8/8/8 x 32kg (24kg for curls) - recovery breathing until HR drops below 80 between sets (about 50 seconds)
3. TRX W’s/I’s/Y’s/T’s x 2 sets
4a. Standing bird dogs - 2 sets x 20/20 x 32kg
4b. Ab wheel - 2 x 20

DMPM Sticky
08-28-20 12:48 PM - Post#901847    

I think I'm seeing the true beauty in this program. After a few weeks of DMPM I got that itch to add more and figured hey, I could do a 2 day a week 531 cycle to add in a bit of moderate-heavy lifting. That will be easy right? After crashing and burning I did some research into how exercise affects stress levels.

It seems that moderate to heavy intensity exercise can produce a pretty strong cortisol response - the moderate part was a surprise to me. In a normal, healthy individual with balanced stress levels the cortisol response is a short spike that drops quickly and gives way to the restorative calm feeling that often comes after a hard workout. However, cortisol doesn't distinguish between emotional and physical stress, so when life happens and resting levels of stress rise, those spikes from moderate-heavy exercise can remain sustained and build on one another. In this case, light easy exercise is the best medicine because it doesn't spike cortisol at all, it just lowers it. Thus, the magic of the DMPM.

Previously in my life exercise was really the only main stressor I had. It's been difficult changing out of that competitive, constant improvement mindset. But each time I burn out I learn something new that releases me further from it. I've been pretty stressed since starting a new career this year. Balancing that with home ownership and having a family has been a learning experience. It's good, I love my job, but it takes a lot more out of me than I'm used to. I would say exercise has moved really far down the list of my main stressors, but I haven't really reduced the level of stress I get from it. It's probably a two-fold thing, first the physical response to lifting moderate-heavy weights, second the stress response of missing workouts because of life and honestly avoidance (because sometimes after work the last thing I want to do is psych myself up to hit a new PR and make progress).

In all honestly when I first saw the DMPM and its derivatives I was skeptical but intrigued. There's no way it could work, it's just too easy. I didn't really understand the point of it. Now that I'm coming out of yet another weightlifting induced crash I think I understand it more. Before I was treating it too much like a 'program' that would give 'progress'. It looks like a great minimalist program, but it's too easy I thought, so I made the movements harder and heavier. I totally missed the point.

Now I see it's actually a great way to move the body with light restorative exercise. It presents enough of a challenge to keep the body strong and get the blood flowing, but removes the barriers of constant improvement and the demand to keep pace with a rigid program. It looks easy on paper because it needs to be, so that during periods of high stress the bar is set low enough that seeing the workout itself doesn't produce a stress response and cause short and long term avoidance. The goal is more to improve mental health and well being, and maintain physical functionality and strength without the challenge and stress that comes with a rigid program. It's easy for the sake of consistency, because at the end of the day some exercise is always better than none, and often better than too much.

So... I would say it's back to the DMPM for me, except I haven't really done it properly. So maybe it's time to give it a real try as it is and not pretend I'm doing it when I'm really just modifying it and not honoring the spirit of it at all.



Edited by Jordan Derksen on 08-28-20 12:52 PM. Reason for edit: No reason given.

Re: DMPM Sticky
08-28-20 01:07 PM - Post#901849    

Because of life I have had my share of injuries. Some, in fact, cause me grief to this day. I've worked around them. I have worked through them. And I've stopped doing exercises that made them worse.

In many ways it is because of all these dents and dings that I follow the DMPM my ownself. YMMV of course, but the DMPM really works for me. Duh...

I find myself doing the Humane Burpee version with good results. I follow the creedo of not flogging myself so much that I can't repeat the workout the next day. I usually don't do back to back days, but I will.

What I find curious is that the day after a lifting session my walks are not so bad. However, the second day is another story. I'm stiff and sore like a son of a gun. After the walk I stretch and things are better. But the first mile or two are just wrong. It hurts so good.

Mark it Zero.

Re: DMPM Sticky
12-09-20 10:08 AM - Post#905469    

• Dan John Said:

Sadly that was me.

Re: DMPM Sticky
12-10-20 06:50 AM - Post#905503    

• Brandell69 Said:

No time like t he present...

12-11-20 02:57 PM - Post#905543    

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.

12-14-20 03:45 PM - Post#905673    

• McMan Said:

You can do it.

Mark it Zero.

12-30-20 06:54 PM - Post#906165    

Coming up to 3 years on the DMPM train for me now. I tweak minor things from time to time.

Current version.
1. Turkish get downs + windmills - 10 mins
2. Swings and goblets - 5 x (15 + 5)
3. Pull ups and dips - 3, 5, 8, 8
4. Cook drill + medicine ball crawls (moving bird dogs)
5. Pull overs - 3 x 8
6. TRX - W’s, I’s, Y’s, T’s
7. Ab wheel

You could stop after 4 and you’d be good but I’m targeting some specific needs. Oddly enough, my shoulders and back are in good shape.

DMPM Sticky
01-06-21 07:13 PM - Post#906433    

Here’s my current working version of the DMPM. I do it twice a week as my conditioning days while running a two day 5/3/1 program.

DMPM Fobbits

Rowing erg
Swings
PU
Goblets
KB Row
Suitcase carry

Repeat for five sets. About 3 min on the erg, descend the reps 5-4-3-2-1. I keep a steady tempo throughout, no rushing, no resting, easy aerobic pace on the erg.

Currently I follow with a little heavy hands and rucking.

Edited by vegpedlr on 01-06-21 07:29 PM. Reason for edit: No reason given.

01-08-21 09:08 AM - Post#906490    

Currently doing this as my DMPM:

"Work" Days (3 times a week)
Clean and Press w/24kg bell - 5 sets of 3
Single Leg Squats - 3 sets of 5
Pull-ups - 5 sets of 3
Rucking w/16kg bell in backpack - 20 min/1 mile
10 min Stretching

"Off" Days
10 minutes Stretching
OS Resets
25-30 Min Walk

Also trying to clean-up my diet after some holiday overindulgence. So far I've been trying to do plant-based breakfast/lunch, and lean meat (fish/pork/chicken) at dinner.

01-18-21 11:15 AM - Post#906888    

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).

01-18-21 02:39 PM - Post#906901    

• Mr. Kent Said:

Outstanding!

Mark it Zero.

01-19-21 04:12 PM - Post#906955    

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?