01-23-21 01:31 AM - Post#907088    

• Arsenio Billingham Said:

I think it would be absolutely fine. I’ve been doing DMPM 3 days per week and another 3-4 days per week of hard stand up paddle board training for several years. That’s the beauty of a park bench program using exercises and reps that don’t beat you up. You’ve just to progress everything very slowly. Mostly I don’t try and progress things at all. I just use a load until one day I decide it is far too easy and then try a heavier one and see if I start getting any niggles.

01-23-21 11:36 AM - Post#907102    

• Arsenio Billingham Said:

How would it be counterproductive? DM has written that one can always do more, but probably never less.

At 10-15 min it’s not a lot of work by itself. So while it makes sense as a reset/recovery/recharge from time to time, I think it is also brilliant as a component of a bigger picture. Like the paddling example, my best use has been in summers where I had a high volume of bike training. That’s not the case now. I need a primarily indoor conditioning session that keeps me engaged. I’ve been intrigued by the Fobbits as described by TB as a way to blend strength and endurance and have seen how a MTB/MX coach usues them. It simulates thenfeeling of trail riding which alternates between steady state effort with short bursts of strength. All wrapped up in a neat package less than an hour long.

01-23-21 01:19 PM - Post#907104    

• Arsenio Billingham Said:

The DMPM is made for this. My point in developing the DMPM was coming up with a routine that covered the basics so I could, in fact, go do other things. YMMV of course, but the DMPM is an easy way to do the five basic movement patterns.

Mark it Zero.

01-23-21 10:38 PM - Post#907117    

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

01-24-21 11:39 AM - Post#907130    

• Arsenio Billingham Said:

You are not alone. I too can get distracted. Even though I know from experience that most routines will provide results given a chance, I still find myself looking for the Holy Grail of routines. A routine that will cover all the bases and I would make progress each and every day.

I know it doesn't exist, but I still put on all my Indiana Jones gear and continue to (re)search.

To digress, when I started all of this nonsense I was in high school. I had no idea there were magazines about lifting weights and body building. The little pamphlet that came with my 110 pound set was it. When I found Muscular Development and Strength and Health I was in business.

I would pick a routine in one of those magazines and have at it. Of course when the next months issues came out I would change routines, but, I followed the routine for a month.

Now with the Internet folks change their routines by the minute.

Mark it Zero.

03-07-21 08:07 AM - Post#908578    

Had anyone tried this simple yearly aproach?

Most of the year DMPM (not the same variation all the time) almost daily + maybe hiking/bike whatever; Easy Strength or 40 day workout in the winter + crosscountry skiing (if aplicable to your area).

I am not a good swimmer, but I think swimming round year could also be good healthy addition.

I really like this idea, much flexibility, yet clear roadmap (or pirate map?)

PS The DMPM can be beautifly changed depending on the season and outside weather aswell. Yes, I like that Dan's article about following the seasons :-)

04-04-21 09:01 PM - Post#909418    

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

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

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

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

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

4. Dips and pull ups

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

04-05-21 02:25 PM - Post#909438    

• AusDaz Said:

Outstanding!

Mark it Zero.

05-14-21 09:14 AM - Post#910340    

As I await my second dose/gym reopening my wondering eye has returned to my standard DMPM:

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

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

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

Shooting for three days a week. Other than that I try to do "something" the other four days - walking, rowing, etc.

06-30-21 09:13 AM - Post#911441    

Been following the DMPM for the last few months. My go to has been,
• 20 swings
• 5 goblet squats
• 5 half kneeling presses
• 5 dead hang pull ups
I’ll repeat that 3-6 times then carry my kettlebell on each side for time. It’s simple, takes around 20 minutes but I feel like I’m hitting about everything that I need for strength. Follow that up with some mobility and hiking, and I think we’re good!

07-10-21 01:24 PM - Post#911738    

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

07-10-21 02:01 PM - Post#911740    

• camaro hair Said:

I plan on it, keep checking back.

Mark it Zero.

07-11-21 10:14 AM - Post#911758    

• Arsenio Billingham Said:

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

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

07-11-21 11:51 AM - Post#911759    

• AAnnunz Said:

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

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

07-20-21 09:54 AM - Post#912003    

• Steve Rogers Said:

Savage is as savage does!

Mark it Zero.

07-20-21 08:54 PM - Post#912027    

• DanMartin Said:

Excellent news!

If you don’t mind me asking, I’m curious what your current stance is on the warm-up & cool-down portions is?

07-29-21 12:27 AM - Post#912224    

Great news the book is in the making!

Im going back to thaiboxing in late August. Many years since. Thai twice a week leave me with one or maybe two training slots left. First I thought S&S, but consider doing DMPM. Why limit your self when you can cover a lot more bases with DMPM?

08-03-21 04:12 PM - Post#912342    

I already have written a paragraph that was my experience using the DMPM to go from cruches to running again.

09-03-21 01:20 PM - Post#913064    

Hi, Dan - just checking in! Do you have an update regarding your book yet?

09-07-21 09:45 PM - Post#913158    

Not yet.

Mark it Zero.

09-17-21 09:07 PM - Post#913398    

Revised version (once again, simpler than it looks on paper)

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

2. 8 x one arm swing; 3 x one arm clean; 2 x press; 5 one arm front squat - change hands and repeat on other side. 5 sets. Start a new set once you’ve got your breath back.

3. Cook drill - suitcase; rack; waiter walk

4. Dips and pull ups - 5 sets of each. Start a set at the top of every minute. Currently building up the reps fighter pull up program style.

5. TRX W’s, I’s, Y’s, T’s, bilateral uppercuts, batwings - work those external rotators! 2 sets.

6A. Rear foot elevated split squat - 2 sets.

6B. Ab wheel roll outs - 2 sets.

7. Mobility work.

Is it still the DMPM? I dunno but its covering all the basics with minimal equipment; uses sensible sets and reps; and emphasizes movement quality over weight.

Re: DMPM Sticky
10-06-21 08:22 PM - Post#913776    

You have no idea how much I tremble in fear to add to this great thread.

But, having read through the whole thing, I noticed that no one really added an upper body pull involving the kettlebell (lots of TRX rows and vertical pulls show up in DMPM variations). And there's a perfect DJ idea that fits in: parked rows.

If you haven't done them, it is adopting a static RDL (romanian deadlift) or "bottom of swing" position .... and doing a one-arm row with a kettlebell from that position. I usually start with the kettlebell sitting on the floor. Alternate left-right-left-right. And done. Nothing fancy.

It does up the load on the lower back, but nothing major if you are already swinging. In fact, it could be considered a nice warmup or finisher to the swings.

Best,
Mark

11-02-21 08:51 PM - Post#914431    

• DanMartin Said:

Any update yet?

01-17-22 01:03 PM - Post#916152    

@DanMartin - happy New Year! Are you still planning to release anything?

02-16-22 11:16 AM - Post#917189    

Dan Martin-I am fascinated with the idea of your Program Minimum (PM). I've seen two slightly different variations but love them both.

I'll admit, I used to think it wasn't "enough."

However, like DJ says, take for example squatting. The movement, especially done daily (which is why he recommends you do goblets, etc. daily) is more important than how heavy you go. Getting in repeatable reps like DJ says and practicing often, (high frequency) is often more important than having a super intense workout........"stimulate don't annihilate."



My question is:

Did you do other calorie burning movement/read: "cardio" in addition to this? I ask because I have a desk job unfortunately (actually it's a huge blessing of a job/position just not physically) and I'm not currently playing any rec sports (basketball and mma) like I was just 3 years ago prior to retiring from the Air Force. I haven't had the time, money nor has Covid made training martial arts again very doable. I will try again though in a few months.

I love the PM especially for maintaining strength, mobility, balance, etc.

However, I need to drop a few pounds. I'm already making some small changes to my diet, etc. Ex: eating lots of boiled eggs, tons of water, more fruits/veggies, portion control, etc. I need to get back on fish oil but everything is so expensive now.

I like to do short mini-workouts/circuits at work maybe twice per week where I simply do a few bodyweight movements only (sometimes I mix in water jug farmer walks up/down stairs as well) one after another for about 10-15 minutes just to get my heart rate up, sweat, etc.

I'm a big fan of walking like you guys and I'm trying to sneak more of that back in my routine already while juggling nagging foot pain.

No access to stationary cardio equipment either.

Would these 2 times per week circuits be okay to continue doing plus your PM?

Also, thank you for your service! Military and Firefighter! Wow! My grandfather was a Marine for 20 years then a civilian firefighting chief for 20-30 years.

I tried out to be a Cop in Signal Hill/LBC many years ago and really wanted to be a firefighter than a cop. However, the waiting list just to even begin the process (background, fitness, written test, polygraph, etc.) was around 2 years in Los Angeles I was told at the time.

Didn't you do something like Military service for 30-40 years and firefighting for the same amount of years? How did you manage that??????? Did you do 20+ active duty then another 10-20 years reserve and/or national guard?

I served 6 Active Duty years, then between Traditional Air national guard and full time air national guard another 15 years for a total of 21. I thought our AF chaplains were being forced out around 60 or 60 something years old due to age limit, etc.

I could've sworn you said you just retired a few years ago. I could be wrong.

For the PM daily, I'm thinking of just doing, something similar to yours: a few pushups, glute bridges/hip thrusts, goblets and a loaded carry. 1-2 stretches and I don't own a rower or anything cardio machine wise. Only have an adjustable dumbbell that I can use. The collars are loose so they work for carries but not swings.

Thoughts please sir? Thank you.

DMPM Sticky
02-26-22 10:41 AM - Post#917480    

New guy here. In my early 40s, 5’8, pushing 245# and trying to stop being a lard@$$ after multiple years behind a desk. I’ve read ETK and S&S. I like the programming of S&S. At this point, I can do full TGUs with a 25# bell. After lurking here and reading about stopping at high hip, I started trying that with my 16kg bell with success for three reps each side. Adding in swings (10/10 two handed;24kg bell) and waiters walks with a 20kg bell, I think I’ve found my new program minimum. I’ll stick with this program, taking a day off as needed, and report back in a month. We’ll see if I’m still a lard@$$ at that point if I can stick with it.

Thanks for all the info I’ve gathered from this forum!

"I yam what I yam an' tha's all I yam" - Popeye

Edited by Marc79 on 02-26-22 10:45 AM. Reason for edit: No reason given.

03-02-22 07:50 AM - Post#917572    

After 4 years of doing DMPM iterations 3 days per week and cardio 4 days per week, I felt the need to push some of my strength work a bit harder, so I’ve switched to this instead. I’m still sticking with 3 days gym / 4 days cardio and 7,000 steps per day:

Session A - push/squat
1. TGD + Windmill - 6 mins
2. Dips + rear foot elevated split squat - 5 x 5
3. Dbl Kb Clean + press + front squat - 6-10 sets EMOM
4. Farmers walk
5. Ab wheel and TRX W’s/I’s/Y’s/‘s

Session B - hinge/pull
1. TGD + windmill- 6 mins
2. Pull-ups plus single leg deadlifts - 5 x 5
3. Dbl Kb Clean and jerks - 6-10 sets EMOM
4. Suitcase walk
5. Ab wheel and TRX W’s/I’s/Y’s/‘s

I feel like this probably exceeds the complexity limits of the DMPM but in many ways it rally just reflects the continued development of what I’ve been doing.

03-02-22 08:56 AM - Post#917575    

4 years. That's so good. You should be proud. I'm happy when I get 4 weeks out of a program. Those two variations are great. I really like the double kettlebell complexes in there.

After a few small warning injuries following barbell work (nothing big, just inflammation for a few days) I'm back to the OG DMPM.

Can't go wrong with 75 swings, 25 squats, 25 pushups, and 25 pullups. I do it circuit style with 5 rounds of 15, 5, 5, 5.

I like the idea of 2 or more variations. Session A and B is a great approach that allows for variety and exploration. Subbing in and out exercises makes the options endless with this kind of program.

I just got a HR monitor for my cardio sessions. I'm gonna try using it during these circuits (when I can do it all in one session) to keep the HR up and keep moving.

03-03-22 09:43 AM - Post#917597    

Jordan-nice work bro!

DMPM Sticky
03-06-22 09:20 AM - Post#917691    

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

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

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

OR

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


OR


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


Richard

Edited by Ricky01 on 03-06-22 09:38 AM. Reason for edit: No reason given.

Re: DMPM Sticky
03-12-22 09:22 AM - Post#917892    

• Ricky01 Said:

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

03-20-22 03:58 PM - Post#918151    

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

Mark it Zero.

03-20-22 09:00 PM - Post#918159    

• DanMartin Said:

Yes it does!

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

03-22-22 09:23 PM - Post#918220    

• DanMartin Said:

KB snatches cover a lot of bases very well and I think they're underrated by many. There's a lack of ideas since so much thought goes into the snatch test for whichever organization.

I really like that big 5. Could even categorize it:
1. front loaded squat

2. press without minimal restrictions to hand/scap movement (ie pushups > barbell bench)

3. horizontal pull that doesn't fatigue the low back (prone row, bodyweight row, single arm row)

4. Hinge without a set depth (ie RDL, swing, BGBS, zercher GM) so no pulling off the floor

5. Loaded locomotion. Farmers walks work well with the above but I think that crawling could, as well.

...I may have to do some more thinking about this.

05-04-22 11:10 AM - Post#919330    

I've been traveling for work again and flights always make me feel tight. I find that single-limb work seems to help with that, so started doing a variation of the "Lifetime Warrior Workout" as a DMPM. So far it's gone like this:

-Waiter Walk
-Suitcase Carry
-Suitcase Deadlift 3x5 (per side)
-Single Arm Bench Press 3x5 (per side)
-Single Arm Overhead Press 3x5 (per side)
-Side Bends - 1x15 per side
-30 second hang followed by 1 pull-up (repeat 3 times)
-Trap Bar Deadlift - 3x8 at a "reasonable" weight*
*hotels generally don't have trap bars so I'll do leg press in a pinch on the road.

I try to do it 2-3 days as week, with the rest of the week focused on walking, rowing, jogging, etc.

Re: DMPM Sticky
05-06-22 04:30 PM - Post#919368    

• SinisterAlex Said:

Each to their own....of late I have increased overall strength and endurance and have not lifted heavy weights at all.

Richard

05-25-22 04:10 PM - Post#919672    

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

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

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

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

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

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

10-21-22 06:01 PM - Post#922742    

• SpiderLegs Said:

Nice! How many sets of 15 swings are you doing?

DMPM Sticky
10-21-22 06:05 PM - Post#922743    

Version 1.5 or whatever

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

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

3a Pull ups
3b Dips

4. Swings + Goblet squat + pushups + suitcase walk

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

6. Ab wheel

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

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

Edited by AusDaz on 10-21-22 06:40 PM. Reason for edit: No reason given.

Re: DMPM Sticky
10-21-22 09:23 PM - Post#922746    

• AusDaz Said:

Outstanding!

Mark it Zero.

11-06-22 07:51 AM - Post#923082    

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

10kg weight vest

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

11-06-22 02:21 PM - Post#923087    

• Matt_T Said:

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

Mark it Zero.

11-06-22 05:17 PM - Post#923090    

• DanMartin Said:

Matt T's elbows like this post.

Sets of 3 for the dips and skaters, as both require something of a slow eccentric. Sets of five for the other stuff.

12-08-22 08:06 AM - Post#923713    

Yes, you should have to sticky devoted to it. Wanna see the results

12-26-22 06:56 PM - Post#923997    

The DMPM is still my favorite go-to plan - Dan, are you still planning a book of some sort? I’ve been looking forward to it for quite some time!

Re: DMPM 2.0
02-08-23 01:00 PM - Post#924737    

It is coming.

Mark it Zero.

02-11-23 07:00 AM - Post#924762    

Exciting! If you want some free advice, Dan, it will be much harder to promote the book once the forum has closed. If I were you, I'd set up a Substack this very weekend. Build your mailing list while the forum is still alive.

If you do this, there are two alternative routes beween launching the Substack and publishing the book. The first is just to write a post or two and then become more active once the book is out. The second, which is both scarier and better, would be to build it in public, in startup jargon. Bounce ideas off the community. Ask for feedback.

Good luck!

Check out my critical-thinking blog at sharpenyouraxe.substack.com