Roger Clarvin
Total Posts: 72
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03-21-22 10:57 PM - Post#918192
Bout to get back into this after dabbling in other stuff for awhile. It really is the best.
What is the latest and greatest from Dan et al. on how to set it up? Link or copy paste would be appreciated.
I own Intervention and have read a number of threads on this over the years, but because it seems to be ever evolving and sort of open-source at this point, I figured I’d ask.
Beg pardon if this annoying. I know the subject gets beat up and overthought.
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A__G
Total Posts: 26
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03-22-22 02:00 AM - Post#918196
Can't go wrong with the original idea imo.
I believe Dan is working on something new ('new') that should be really good.
I've got a take on it that I really like, but Dan should take precedence here.
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Cearball
Total Posts: 273
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Kyle Aaron
Total Posts: 1911
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What is the latest and greatest from Dan et al. on how to set it up?
https://www.davedraper.com/fusionbb/showpost.php?post/872717/
To that I would I only add the clarification: choose one of squat or deadlift. Doing both doesn't work - you could do some of either movement at 60% or under to maintain the movement pattern, but you won't get stronger on that one. You have to choose between the two. But it's only for several weeks.
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iPood
Total Posts: 2360
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To that I would I only add the clarification: choose one of squat or deadlift. Doing both doesn't work - you could do some of either movement at 60% or under to maintain the movement pattern, but you won't get stronger on that one. You have to choose between the two. But it's only for several weeks.
My tweaks to Kyle’s ES version:
- Crawl for 5-10 minutes (EASY pace). Mix and match crawls.
- One lower body lift (*): 60% weeks 1-2, 70% weeks 3-4, 80% weeks 5-6.
(*) Switch back and forth every other cycle between deep knee bend and hinge exercises.
- One upper body push: 70% weeks 1-2,, 80% weeks 3-4, 60% weeks 5-6.
- One upper body pull: 80% weeks 1-2, 60% weeks 3-4, 70% weeks 5-6.
- Carry for 5-10 minutes (EASY pace). Mix and match carries.
And, maybe, just maybe, find a Training Max and base all your percentages on it, in order to keep things REALLY easy.
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
Edited by iPood on 03-22-22 09:01 AM. Reason for edit: No reason given.
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padddleperson
Total Posts: 57
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03-22-22 10:42 AM - Post#918203
Adding in 10 Minutes of unweighted Knees over Toes Exercises as the Warmup for Easy Strength may be a good pairing and great for rehab of the legs
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Brian Hassler
Total Posts: 616
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Jordan D
Total Posts: 771
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Roger Clarvin
Total Posts: 72
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03-22-22 06:08 PM - Post#918216
Thanks dawgs I appreciate it.
Yeah Paddle P. one of the things I’ve been fiddling with is KNEES OVAH TOES. Love the exercises but prefer them unweighted/lightly weighted. Think they’d be perfect for a warmup for more “normal” lifting. Ben Patrick is a real one.
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A__G
Total Posts: 26
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To that I would I only add the clarification: choose one of squat or deadlift. Doing both doesn't work - you could do some of either movement at 60% or under to maintain the movement pattern, but you won't get stronger on that one. You have to choose between the two. But it's only for several weeks.
My tweaks to Kyle’s ES version:
- Crawl for 5-10 minutes (EASY pace). Mix and match crawls.
- One lower body lift (*): 60% weeks 1-2, 70% weeks 3-4, 80% weeks 5-6.
(*) Switch back and forth every other cycle between deep knee bend and hinge exercises.
- One upper body push: 70% weeks 1-2,, 80% weeks 3-4, 60% weeks 5-6.
- One upper body pull: 80% weeks 1-2, 60% weeks 3-4, 70% weeks 5-6.
- Carry for 5-10 minutes (EASY pace). Mix and match carries.
And, maybe, just maybe, find a Training Max and base all your percentages on it, in order to keep things REALLY easy.
This is really excellent, I like this a lot. You could adjust the percentages slightly depending on 'what helps you the most'. Like 75-85-60 for upper body pulls if the load does good things.
OR you could rotate the percentages too. 80% for one, 70% for the second one, 60% for the third at any given time.
Something else fun might be: don't do the same set/rep scheme two days in a row. For 10 total reps
10x1
5x2
3x3
2x5
1x10
5,3,2
2,3,5
1,2,3,1,2
4,3,2,1
2,4,3,1
John McKean's 3 clusters of 3 singles
Q&D style 2 clusters of 4 singles
...There's a dozen options. Could even go by dice roll to decide, with the only rule being 'don't do what you did yesterday'
Edited by A__G on 03-22-22 09:32 PM. Reason for edit: No reason given.
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iPood
Total Posts: 2360
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This is really excellent, I like this a lot. You could adjust the percentages slightly depending on 'what helps you the most'. Like 75-85-60 for upper body pulls if the load does good things.
OR you could rotate the percentages too. 80% for one, 70% for the second one, 60% for the third at any given time.
Something else fun might be: don't do the same set/rep scheme two days in a row. For 10 total reps
10x1
5x2
3x3
2x5
1x10
5,3,2
2,3,5
1,2,3,1,2
4,3,2,1
2,4,3,1
John McKean's 3 clusters of 3 singles
Q&D style 2 clusters of 4 singles
...There's a dozen options. Could even go by dice roll to decide, with the only rule being 'don't do what you did yesterday'
Yes, yes and yes!
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
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Kyle Aaron
Total Posts: 1911
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My tweaks to Kyle’s ES version:
Yes, but then the workout no longer only takes 15-30'.
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iPood
Total Posts: 2360
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My tweaks to Kyle’s ES version:
Yes, but then the workout no longer only takes 15-30'.
If you cap the crawls and carries at five minutes, it may be possible.
I always do my ES work as a slow-paced circuit, resting maybe one minute between exercises. 
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
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A__G
Total Posts: 26
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My tweaks to Kyle’s ES version:
Yes, but then the workout no longer only takes 15-30'.
If you cap the crawls and carries at five minutes, it may be possible.
I always do my ES work as a slow-paced circuit, resting maybe one minute between exercises.
I like the circuit format as well if equipment allows.
So:
5 min loaded locomotion
5 reps on the movements back to back
rest a min or two, do some OS or mobility
3 reps on the movements back to back
Same rest
2 reps on the movements back to back
Done
That's about 15-20 min for me.
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Dan John
Total Posts: 12292
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03-25-22 12:09 PM - Post#918362
So, "MY" ES workouts would still be in the hour range...now.
No longer have daughters to feed, dress, drive...
The key, I think, is the walk after the lifts. Please read the new stuff...it's on Youtube also.
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 |
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Roger Clarvin
Total Posts: 72
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03-25-22 03:13 PM - Post#918373
Video posted by Cearball is great. Very clear.
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silverbackbob
Total Posts: 2511
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Having read most..possibly all…of DJ books, I recently returned to lifting after coming out of my Covid induced depression.
Having had great success with Bill Phillips protocol in Body for Life back in 1999-2000 when I was 46/47, I decided to do the same split, but try and incorporate Easy Strength into it as I understand it.
So….I work upper body three times every 2 weeks and lower body three times every 2 weeks. One week it’s uperbody on M/F and lower on Wednesday then the next week Lowerbody on M/F and upper body on Wednesday.
My heavy days are Wednesdays. Warmup then 3x3. The following week will be an easy day and a medium day using less weight and different rep schemes(more reps) rinse and repeat.
It’s working. The nice thing about having never peaked in the weight room during my misspent youth is I May end up being able to lift more now at 69 this year…after a triple bypass at age 58….than I ever did in my 20-30’s. Thanks Dan!!
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Dan John
Total Posts: 12292
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03-28-22 06:54 PM - Post#918446
My new book, Easy Strength Omnibook, can use any and all feedback.
If anyone has an insights, let me know.
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 |
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JPS2019
Total Posts: 32
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03-29-22 11:44 AM - Post#918457
My new book, Easy Strength Omnibook, can use any and all feedback.
If anyone has an insights, let me know.
Coach, sorry if I missed it, but where can we get it?
Total aside, I was having a week where my body and anything I picked up just felt overly heavy to me. Not muscular fatigue, just this weird subjective sense of being weak. I think poor sleep and lots of work stress.
Anyway, I spent the whole weeking cramming protein, veggies, and some rice in my mouth, napped twice, just jogged and brachiated and hung one day, and did Cook drills with the lowly 16kg bell for many rounds the next. Low and behold, I felt better foregoing the planned C+P and deadlift workout. Imagine that.
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iPood
Total Posts: 2360
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Re: p 03-29-22 01:30 PM - Post#918460
My new book, Easy Strength Omnibook, can use any and all feedback.
If anyone has an insights, let me know.
Well, since you asked….
I’m kind of exploring this weird ES variation I came up with:
- A lower body movement (squat or hinge variations).
- An upper body push.
- An upper body pull.
Mobility
- A few minutes of OS resets as warm-up. Neither crawls nor carries (more on this later).
- Ten reps with an empty barbell of this sequence:
- Good morning to parallel.
- Knee bend to a full squat.
- Sots press, leaving the bar overhead .
- Reverse overhead squat (starts at the bottom).
- And then all the above in reverse order.
Strength
- Work up to a comfortable single at RPE7 (this may take four or five ramping singles).
- Substract 25% from the final single and do five reps.
Work capacity
- Loaded carries on hinge days, or KB hinges on squat days.
Cardio
- Up to 30 minutes of Maffetone / NikoNiko running.
As you can see, I (proudly) stole from everybody and everywhere. 
So far, I’m liking it, but I need to test it for a few months more.
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
Edited by iPood on 03-29-22 01:42 PM. Reason for edit: No reason given.
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Dan John
Total Posts: 12292
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03-29-22 05:09 PM - Post#918466
Sorry...my confusion: the book is being written. Expect to see it in the fall. It's that fun period of writing...300 pages finished and still a ways to go.
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 |
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Gunny72
Total Posts: 410
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Sorry...my confusion: the book is being written. Expect to see it in the fall. It's that fun period of writing...300 pages finished and still a ways to go.
I am looking forward to this.
The original "Easy strength" book was a wealth of knowledge. There was some wonderful content in there such as the quadrants.
My only point for improvement for the future version was that in the original book, some parts were a little wordy. Maybe focus on that area. I think you will find that having only 1 author this time will eradicate that minor point for improvement already.
It's a balancing act between not enough content to too much content.
I really like some comments/feedback thus far. Combining OS with Easy strength is something that ticks so many boxes. That is a winner right there! Maybe, you and Tim Anderson could get together in the future for a combined Easy strength/original strength book? Seriously, that would be gold and anyone who is above forty years old wouldn't really need any other training if they include a daily walk in the mix as well.
P.s Will the general population programme you have discussed on Facebook be included in Easy strength Mach 2?
Looking forward to this.
Andrew Gunn
Edited by Gunny72 on 03-29-22 11:32 PM. Reason for edit: No reason given.
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Brian Hassler
Total Posts: 616
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03-30-22 11:40 AM - Post#918492
I eventually determined the problem I had with Easy Strength is that I wasn't advanced enough to understand the variations. I've accepted the fact that in terms of strength training, I am and will always be a beginner.
I really like the new stuff that just says "do this." I suspect it's enough for many people to simply be told what to do and save their mental capacity for figuring out what "easy" is, at least to get started.
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Roger Clarvin
Total Posts: 72
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03-30-22 09:17 PM - Post#918502
One thing I’d like to see—and this is probably out there already somewhere in your various articles, books, and posts—is a table of exercises that have proven to be good for each of the categories. Even better would he suggestions of pairings that work well together. E.g., press and DL. This table might also include exercises that don’t seem to be a great fit.
For those of us who like a “do this,” that’s be very helpful. I’ve got enough going on. Just tell me what to do.
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Roger Clarvin
Total Posts: 72
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03-30-22 09:19 PM - Post#918503
For instance, I’m thinking about doing dips next cycle of ES, but I have no idea whether the hive mind has tested this and decided that for whatever reason it doesn’t work great, or if it’s great. Would be nice to not have to do the experimentation myself if the info is already in hand on your end.
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Dan John
Total Posts: 12292
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03-30-22 10:24 PM - Post#918505
I'm doing my best to include, well, everything. Here is something I am working on:
Push…with Level Changes
“Earth”
On your Back
Floor Press
Turkish Get Down Press
Prone
Push Ups and Variations
Six Point
Arm Bends (Remedial)
Bear
Bear Crawls/Push Ups
Half Kneeling
Presses (Maybe my favorite)
“Sky” (Stay Tall)
Squat
Thrusters…Done Well
Hinge
Clean and Press
Gait
Walking See-Saw Press
Carry
Strongman Press Walk
Pull…with Level Changes
“Earth”
On your Back
Horizontal Rows
Half Kneeling
Chops/Paddles/Rows
Hang
By itself…Money!!!
Pull Ups et al
Brachiate
Monkey Bars
“Sky” (Stay Tall)
Squat
John McKean’s Squat/Pulls (He puts a pull up bar at sternum height and combines squats with pullups/chin-ups)
Hinge
Rows! Done Correctly
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 |
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Matt_T
Total Posts: 379
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03-31-22 02:53 AM - Post#918509
For instance, I’m thinking about doing dips next cycle of ES, but I have no idea whether the hive mind has tested this and decided that for whatever reason it doesn’t work great, or if it’s great. Would be nice to not have to do the experimentation myself if the info is already in hand on your end.
Team Works Great
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Justin Jordan
Total Posts: 854
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03-31-22 07:19 AM - Post#918513
I've always found the whole vagueness of 'easy' to be somewhat frustrating, since my brain interprets any set where I don't grind as easy.
I realize Dan doesn't like percentages, but even something like "Do ten reps with a weight you could do for a tenRM, but make sure to do it in 2 - 5 sets" would be helpful.
I admit this might just be me.
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Matt_T
Total Posts: 379
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03-31-22 07:27 AM - Post#918514
I've always found the whole vagueness of 'easy' to be somewhat frustrating, since my brain interprets any set where I don't grind as easy.
I realize Dan doesn't like percentages, but even something like "Do ten reps with a weight you could do for a tenRM, but make sure to do it in 2 - 5 sets" would be helpful.
I admit this might just be me.
Same. Find the 60-80% guideline Kyle Ardron very useful posted for this reason.
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Jordan D
Total Posts: 771
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03-31-22 09:14 AM - Post#918516
For instance, I’m thinking about doing dips next cycle of ES, but I have no idea whether the hive mind has tested this and decided that for whatever reason it doesn’t work great, or if it’s great. Would be nice to not have to do the experimentation myself if the info is already in hand on your end.
I’ve done dips. If you can do full ROM and add weight, they’re phenomenal. But that’s a big “if” in my book. Most folks would be better off doing them with body weight for awhile and focusing on ROM to preserve the shoulders.
Chins, dips, and deadlift Easy Strength is a kind of beautifully minimalist way to train, however.
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Jordan Derksen
Total Posts: 392
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03-31-22 09:43 AM - Post#918522
I've always found the whole vagueness of 'easy' to be somewhat frustrating, since my brain interprets any set where I don't grind as easy.
I realize Dan doesn't like percentages, but even something like "Do ten reps with a weight you could do for a tenRM, but make sure to do it in 2 - 5 sets" would be helpful.
I admit this might just be me.
Same. Find the 60-80% guideline Kyle Ardron very useful posted for this reason.
Ya I can agree here too. I really liked Kyle's clarifications to it. I want to reduce my thought process in the gym. Picking 3 main exercises. I like the hinge, push, pull as 3 big moves. Then tag on abs and farmer walks on the end. Yes that makes 5 moves, but splitting them into major and minor exercises seems to help mentally. Any lengthy list immediately shuts me down. It's the main reason I have such a hard time with mobility routines. Mobility seems to always come in packages of 10 or more 'things'.
I remember reading through the first book and thinking 'it's in the title, this should be easy'. The amount of options and routines thrown in there definitely all fit the bill as 'easy'. However picking where to start and what to do was anything but. But my analysis of the first book is it wasn't selling a routine, it was selling an idea. It did an excellent job laying out that you don't have to be in the gym 6 hours a week to get strong. But I continually want to return to things like 531 because it's 'just do this'. The routine can fit on one page. A simple calculator can tell me exactly what to do for the next year.
However it's this continual problem right? Adaptation. Nothing works forever. That's a tough one. It's why Jim released 531 forever with a couple dozen variations and the leaders/anchors. The whole thing got a lot more complex than the original simple idea. Enough people were asking 'what do I do when...' This was the hardest concept for me to grasp when I first came to this forum about 2 years ago. Most gym goers follow their routines ad nauseam. I used to run routines for months on end, sometimes years. Here, and in the kettlbell world too, it's these short bursts of 'this' and then you go do something else. Here's something for the next 6 weeks. But my immediate reaction is, 'but then what. What's after?' Well it can be anything really. Here's this giant list, just pick something. Paralysis sets in. I have no idea what to do. So now instead of just doing the routine and not thinking, I'm thinking about what's after this. Now my life has become a rotating door of routines. I start something, initially excitement is high, then I start thinking well what's next after this? I search around. Oooh I found some shiny new routine. Ya I'll do that next. 2-3 weeks in I'm getting bored with the same bag of movements I've done for the last few weeks. That shiny new routine sure looks... ya it looks good. Maybe it's better than this. You know... I'm gonna do it anyway may as well just start now. Cycle repeat.
I really like the concept of bus and park bench as a macro look at things. Maybe it's my personality, but I just need to have an overarching plan. Even in crossfit there was a while that some of the top games competitors didn't have 'routines'. They would hang out in their gym and decide what they were doing that day. It drove me nuts. There must be some kind of plan! You don't get to that level without a plan! Not just for today or next week or 6 weeks from now.
This is where some of the simpler things on this forum, like the lifetime warrior or DMPM really shine. Because they are endlessly repeatable. Just change the exercises once in a while if you want to 'change it up'. No need for a completely different 'do something else'.
But this is really target audience dependent. I'm 34, a wife, toddler and baby, an old house that I'm constantly working on (I think this is the straw that broke the camels back - if I didn't have reno's to do , and a professional career that takes 95% of my daily brain power. It's a stage for me. Even 5 years from now it'll be different and I might get really into weights again. But right now, I don't have time or mental capacity to think about the gym. Heck I hardly have the energy to do anything in the gym at all right now. Just tell me what to do, but keep it really really simple. Like if all I can do today is a couple sets of a couple exercises (2-3 of 2-3) then I want to be allowed to do that. 5 days is also a lot, even if it is easy.
Does any of this make sense? I hope something here is helpful to you Dan.
Also, can anyone clarify the prescription changed for half body movements? Originally it was 15-25 for any upper push or pulls. In the last few years it seems to have gone down to just do 10 reps total no matter what it is.
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Matt_T
Total Posts: 379
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03-31-22 10:00 AM - Post#918525
For instance, I’m thinking about doing dips next cycle of ES, but I have no idea whether the hive mind has tested this and decided that for whatever reason it doesn’t work great, or if it’s great. Would be nice to not have to do the experimentation myself if the info is already in hand on your end.
I’ve done dips. If you can do full ROM and add weight, they’re phenomenal. But that’s a big “if” in my book. Most folks would be better off doing them with body weight for awhile and focusing on ROM to preserve the shoulders.
Chins, dips, and deadlift Easy Strength is a kind of beautifully minimalist way to train, however.
With chins and dips I suspect most people are in the 60% 1RM bracket (ie genuinely "Easy") just with their bodyweight. Maybe not so much with dips but still
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Dan John
Total Posts: 12292
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03-31-22 10:47 AM - Post#918527
Actually, if you see the new book, you will see
Vertical Press
Vertical Pull
Deadlift Variation
Ab Wheel
Farmer Walk (or Loaded Carry variation)
as the major template. Swap out FWs for swings if you are doing a fat loss journey OR if you are good at swings.
As for reps...I always explain that a total of 15-25 are for power and hypertrophy (Delorme) and a total of ten for strength.
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 |
|
Dan John
Total Posts: 12292
|
03-31-22 10:47 AM - Post#918528
Just some examples:
For most athletes, I use the matrix as a road map. If an injury sets an athlete back, we can regress any movements back to planks (as appropriate) and still vigorously train on the other movements. One athlete had a badly torn triceps muscle, so we simply did what we could on the push and pull, but aggressively worked on the squat family (all the way across the matrix), hip thrusts, and every and all loaded carries.
He was able to rejoin playing in the National Football League far sooner than we expected.
For demonstrations on how to use the matrix, I usually go right to left. Generally, people asking questions about the Movement Matrix are a bit more advanced. When I first coached, my athletes all did just the two far right lifts, the snatch and the clean and jerk. Basically, this combo covered the whole matrix.
My athletes did well. Well, of course, they did: these were Division One athletes with year of lifting and elite abilities. It took a while to figure out the “rest of us.”
I had one reader tell me that he was just doing squat snatches and loaded carries…especially suitcase carries. If you look at the chart, the snatch takes care of the push, pull, hinge, and squat. Adding some loaded carries basically covers all the basics.
As you slide back to the Triads, I had a military friend ask me what to do if he added push jerks. We pulled out the chart and I pointed out that this covered the push, pull, and hinge. He asked if he should “just” do front squats and prowlers as a workout…with the push jerks. So:
Push jerk
Front squat
Prowlers
For someone who wants to cover the essentials of training in a limited time, I applaud this idea.
One arm bench presses and one arm suspension trainer rows can give a bored athlete a break, if the reps and sets are appropriate. Tossing in something like goblet squats followed immediately by sprints (“Lift and sprints”) basically covers the whole matrix and is a lot of fun. It’s much more challenging than one thinks.
One arm bench press
One arm suspension trainer rows
Lift and sprints
This would be an excellent in-season maintenance and conditioning program. Since so many people are still stuck in the loop of “go for the burn” and bodybuilding, it’s hard to explain this kind of workout without not actually doing it.
I’m not sure how to explain this better. The matrix, and feel free to make your own with any additions or subtractions, is a tool to help you ensure that your program is covering the fundamentals. I use the matrix when I work with a single athlete or a huge collegiate program to see what is missing.
As I note, time and again, usually the “missing” exercises, the gaps, are the full movement of the squat and loaded carries. Just adding goblet squats and suitcase carries can revitalize a training program.
Some programs are simply cut and pasted powerlifting programs. These can be amazing programs, but many athletes and members of humanity need some ballistic work, loaded carries, and anti-rotation work. Even the most elite performers need to take some time going back to the planks and basics lifts on an annual basis. Neophytes might need to be exposed to the advanced movements simply to see why this position, like the squeezed top of a glute bridge, is going to continue to be a foundational piece of the performance puzzle.
With the basics of programming (sets, reps, and some understanding of volume, intensity, and density), the Movement Matrix can swiftly become part of the toolkit for sustainable, repeatable physical improvement.
Two Days a Week with Two Exercises (or Less) a Day
In-season athletes and perhaps those with life’s asterisks* (* = something ALWAYS comes up!), two days a week of just two exercises might be worthy of consideration. Very often, in-season strength training is more for reassurance rather than progress. I’m fine with losing strength during a long track or highland games season…but not THAT much strength!
The more experience you have, the longer the buffet table of options becomes. I had a lot of success with training a movement just ONCE a week but doing complementary work the other days. When I first wrote about this kind of training, the One Lift a Day program, it really became an internet sensation.
I have written extensively on the OLAD program, One Lift a Day. OLAD’s roots come from 1960s Olympic lifters, and I had success with this template in the 1990s:
Monday: Power snatch
Tuesday: Front squat
Wednesday: Squat cleans
Thursday: Off
Friday: Jerks
Saturday: Moderate, “meet-like,” total for both snatch and clean and jerk
Sunday: Off
Of course, at the time, I had decades of O lifting under my belt and had begun raising a family and building my career(s). These workouts took about 45 minutes and left me feeling fairly refreshed.
When you first look at OLAD, for Olympic lifting, it might look like a lot of different exercises, but they are all variations of the two competitive lifts. Therefore, I think the discussion of OLAD belongs in this minimalistic two exercise section.
In my head, the OLAD program fits here.
You are free to disagree.
Finally, for those of you who are seeking a Minimalistic Mass Program, maybe try one of these:
Handstand push ups
High rep back squats
or
Dips
High rep back squats
or
Chins
High rep back squats
Note: for mass, you can’t get away from the “tried and true” high rep back squats. And food. Lots and lots and lots of food. And sleep.
Maybe I should write a book, Mass Made EVEN Simpler. (I already have a book called Mass Made Simple.) MMES in Ten words:
Two lifts, two days a week, food (lots!) and sleep.
Three lifts a day
I’ve been collecting workouts, programs, training ideas, and a potpourri of lifting ideas since I first popped my Ted Williams Sears Barbell over my head. In 2002, Mike Rosenberg and I discussed my theories of lifting. We came up with this:
Put weights over your head
Pick weights off the ground
Carry weights for time or distance
The thing that is often missing from my two exercise templates is loaded carries. Sprinkle the following into any of your two lift programs:
Suitcase carry (Honestly, maybe the “best”)
Farmer Walks (a close second)
Sled drags
Prowlers
Bear Hug Carries
There! Now, you have a perfect program!
My work on the Planet Earth is finished. I shall return to Krypton.
Some would see our Mass Made EVEN Simpler program and want to do something like this:
Dip
Chin
High rep back squat
Again, that’s a pretty good combination and I can’t find fault in a six-week ascent into swoleness using this program. Remember to eat and sleep.
Stephan Korte, a German powerlifter and coach, provided a powerlifting program that exploded on the internet when I first logged on in 1998. The sport of powerlifting is three lifts:
Squat
Bench press
Deadlift
Stephan’s program, which still brings tears to my “Simplify” eyes was made up of these lifts:
Squat
Bench press
Deadlift
Of course, it worked well. Much like Marty Gallagher’s training templates, DOING the actual lifts can help a lot of people. Let’s just look at the introductory Phase One program. It was four weeks long and one trained three days a week with all three exercises. Korte had his lifters do five to eight sets of five in the deadlift and squat and six sets of six in the bench.
Like Easy Strength, the loads began light. He had his people do 58% on Week One of the max lift and went up two percent per week.
That’s the ONE change: we add two percent per week. After the first four weeks, the load continues to inch up, but the sets and reps drop. What doesn’t change is the exercise selection.
The most common way to explain Korte’s method, at the time, was 3 x 3 x 3 as most of the lifters I talked with used three sets of three in Phase Two for simplification. One could also call it: 3 x 3 x 3 x 3.
Three days a week
Three lifts a day
Three sets
Three reps
The simplicity of this program continues to amaze me. As I have stated in workshops, if I could go back in time with Easy Strength, I would tell everyone to JUST do three sets of three. If I could remain back in time, I would stress that THREE of the ES lifts are the core and, if we choose Pavel’s advice about FIVE exercises, the other two supplement the key lifts.
I can’t go back in time, so I just keep trying to explain the details.
Using Mike Rosenberg’s advice, to repeat:
Put weights over your head
Pick weights off the ground
Carry weights for time or distance
We can use the Movement Matrix and come up with some ideas. Try this for the three lifts:
Overhead press and variations
Deadlift and variations
Farmer Bars
I’m not sure I can do better. I did enjoy a recent experiment with these based on Nick Horton’s insights on training for Olympic lifters:
Squat snatch
Front squat
Suitcase carries
Horton, a fine coach and lifter, also mixes Intermittent Fasting for up to twenty hours a day (!!!) with a similar template to achieve lower levels of body fat.
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 |
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iPood
Total Posts: 2360
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I've always found the whole vagueness of 'easy' to be somewhat frustrating, since my brain interprets any set where I don't grind as easy.
I realize Dan doesn't like percentages, but even something like "Do ten reps with a weight you could do for a tenRM, but make sure to do it in 2 - 5 sets" would be helpful.
I admit this might just be me.
Do ten total reps with a load between 60% and 80% of 1RM.
When 80% feels like 60%, bump the load.
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
Edited by iPood on 03-31-22 12:14 PM. Reason for edit: No reason given.
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Dan John
Total Posts: 12292
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03-31-22 11:05 AM - Post#918531
Another section:
Most people understand the basics of lifting weights well:
This is a weight.
Lift it.
Did I go on too long?
Application seems to be an issue. Let’s look at one issue, exercise selection, and then I will give you some simple templates to attempt this method.
Basically, these four lifts “work perfect:”
Overhead (Vertical) Press
Vertical Pull
Deadlift
Ab Wheel
Note that these four movements have a bit of bodybuilding supersetting to them: Push/Pull and Posterior Chain/Anterior Chain. Maybe that is why these four movements work the best.
Horizontal pressing (bench press) seems to be an issue due to spotting and doing horizontal pulls (barbell rows) always seem to lead to a lower back issue…mild or wild. Squats have never worked for me or anyone I have trained, but I do know that some have made it work with very light squatting daily. YMMV. (Your Mileage May Vary)
The “best” fifth exercise seems to be one of two things: swings or loaded carries. With swings, I (we) used to think that one could manage 250 a day on ES. That was wrong. The number dropped to 125 and THAT was too high. Finally, we settled on 75 reps of REAL swings. The swings can be done as a warm-up in the beginning of the program or just before the ab wheel:
Swing
Press
Pull Up
Deadlift
Ab Wheel
Or
Press
Pull Up
Deadlift
Swings
Ab Wheel
There seems (and I know the fact that I don’t use stronger “do this!” language might be frustrating but there are a lot of variations in body type and experience) to be two good ways to do swings with ES:
5 sets of 15 reps
Or
“Up to 75 reps”
This second variation is simple: do some swings aggressively with a strong plank. When the technique gets ugly or the grip goes, set the bell down. Keep a running tally of reps and just keep doing them until you get to rep 75 and stop. Occasionally, you may find 25 good reps on a set and sometimes maybe four or five; it doesn’t matter. Focus on a quality round of 75 appropriate reps.
Any way you get there is fine!
Feel free to play with load (up and down and no change) with the 40 days of 75 swings. I improved my swing by using the 48kilo bell for 75 reps in one little training experiment: basically, I could do ten reps…but the improvement in technique was stunning.
Loaded carries are the other excellent option. This is difficult to explain, but this point is true of all loaded carries training:
Strive to NEVER repeat a session.
Change load. Change distance. Add a sled. Add a backpack. Do suitcase carries one workout, rack carries the next, farmer walks the next day and waiter walks to round out a nice four-day cycle. On day five, do all four!
You want variety in Loaded Carries because they are meant to be something a little different, something unique. You want the finish of a LC challenge to be eye opening; if you repeat an LC workout over and over, you lose the insights of “wow, that was tougher than it looked on paper!”
Let me make it as simple as possible:
Swings: 5 sets of 15
Military Press: 2 sets of 5
Pull Up: 2 sets of 5
Deadlift: 2 sets of 5
Ab Wheel: 2 sets of 5
…for the next forty workouts.
Add load when the movement feels easy, go lighter if you feel like it, too. Don’t miss. Make every lift. The volume creeps up on you (you do 375 swings a week and ten sets of each of the big lifts).
If the weight feels too light, go reasonably heavier next time. If you simply feel like taking a lighter load, do it. When the weights feel way too light, finish that first set of five and jump up to a set of three with a heavier load. If that feels nice and easy, jump up and do a heavier double.
That simple test allowed me to destroy my personal records on an array of lifts over and over again doing ES. True, there is no rhyme or reason, but it seems to be the way of nature.
Part of the issue with most people when they study strength training is a notion that things “have always been done this way.” What “way?” How did people train before…
Hold on. What is the Great Tradition in strength training?
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 |
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Justin Jordan
Total Posts: 854
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03-31-22 12:45 PM - Post#918534
For instance, I’m thinking about doing dips next cycle of ES, but I have no idea whether the hive mind has tested this and decided that for whatever reason it doesn’t work great, or if it’s great. Would be nice to not have to do the experimentation myself if the info is already in hand on your end.
I’ve done dips. If you can do full ROM and add weight, they’re phenomenal. But that’s a big “if” in my book. Most folks would be better off doing them with body weight for awhile and focusing on ROM to preserve the shoulders.
Chins, dips, and deadlift Easy Strength is a kind of beautifully minimalist way to train, however.
With chins and dips I suspect most people are in the 60% 1RM bracket (ie genuinely "Easy") just with their bodyweight. Maybe not so much with dips but still
Most people can't DO a chin up. Even ones who lift. At least in the US.
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Justin Jordan
Total Posts: 854
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I've always found the whole vagueness of 'easy' to be somewhat frustrating, since my brain interprets any set where I don't grind as easy.
I realize Dan doesn't like percentages, but even something like "Do ten reps with a weight you could do for a tenRM, but make sure to do it in 2 - 5 sets" would be helpful.
I admit this might just be me.
Do ten total reps with a load between 60% and 80% of 1RM.
When 80% feels like 60%, bump the load.
I know, this was more about what I wish was included in the program.
I generally find Dan's stuff to be useful, but squishy instructions without context like 'rest some' or 'easy' are the sort of thing that makes me sigh.
It's the difference between 'run easy' and 'run at or below your MAF number (and here's how to figure that out)'
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WxHerk
Total Posts: 334
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03-31-22 12:53 PM - Post#918536
Thank You, Dan. This stuff is gold and I greatly appreciate your posting it. You are always generous with your product, your time, and your valuable opinion. Thank You.
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iPood
Total Posts: 2360
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I know, this was more about what I wish was included in the program.
I generally find Dan's stuff to be useful, but squishy instructions without context like 'rest some' or 'easy' are the sort of thing that makes me sigh.
It's the difference between 'run easy' and 'run at or below your MAF number (and here's how to figure that out)'
That’s the fun part!
When I first gave ES a try, it felt extremely awkward… until, and I’m paraphrasing Dan here, I quit fighting the damn thing.
Maybe Easy Strength is a misnomer, because we all tend to associate strength training with a regimented activity.
The more I think about it, the more I like the term Playful Strength, which evokes a much more relaxed, laid back and fun situation.
It took me a looong time to switch from a training mindset (bus bench) to an exploring one (park bench).
It’s been a few years since a switched to a Maffetonesque approach to running. And it works!
But, guess what, it works even better when you ditch the damn heart rate monitor and simply breathe through your nose and keep things really easy by just doing a simple talk test.
Starting Strength has a powerful allure. Being told exactly what to do, how to do it and what to expect is comforting.
Exploring strength, however, requires more of you, but is WAY more fun.
If you ever watched a video of Tim Anderson or Danielle Almeyda, then you know what that sensation looks like.
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
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Jordan D
Total Posts: 771
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03-31-22 04:18 PM - Post#918540
This is really great stuff.
I’d love to see the new book include a list of various templates Dan or others have used. Similar to how Wendler’s last 531 book gave a compendium of templates (but unfortunately in a ludicrously unorganized way).
Classic Easy Strength
Even Easier Strength (which seems to have become the standard)
Kyle’s Easy Strength
Kettlebell Easy Strength
ES4FL
…and so forth. To have that in an organized, easily digestible format, with a clean table of contents, would immediately make it the most useful training book I’ll ever own.
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iPood
Total Posts: 2360
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03-31-22 04:50 PM - Post#918541
would immediately make it the most useful training book I’ll ever own.
You would probably love Intervention. It’s REALLY wonderful in so, so, so many ways.
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
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Old Miler
Total Posts: 1744
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Actually, if you see the new book, you will see
Vertical Press
Vertical Pull
Deadlift Variation
Ab Wheel
Farmer Walk (or Loaded Carry variation)
The big three are always what I end up doing. I've not been consistent with the other two but I have probably done ten cycles of these 3 over the years.
EES is strength, not mobility, and in my experience you also need to do exercises taking all joints through a good ROM in the warmup. I definitely deadlift 10-15kg more with a good warmup, and feel way better during and after. The warmup is where you can cover all the other little corrective things you might need.
Edited by Old Miler on 03-31-22 05:12 PM. Reason for edit: No reason given.
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Jordan D
Total Posts: 771
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03-31-22 05:12 PM - Post#918544
would immediately make it the most useful training book I’ll ever own.
You would probably love Intervention. It’s REALLY wonderful in so, so, so many ways.
Indeed. It’s why I’ve read through it a half dozen times, haha.
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JPS2019
Total Posts: 32
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03-31-22 07:47 PM - Post#918545
In 2002, Mike Rosenberg and I discussed my theories of lifting. We came up with this:
Put weights over your head
Pick weights off the ground
Carry weights for time or distance
I've been thinking about this a lot lately, in terms of a tactical athlete with a decent base, some general strength training for an endurance athlete, or even just a simple workout to make the average person harder to kill.
Clean/power clean - Jerk/press, then Cook Drill. Your goals pick the variation in reps/time/distance. Hypertrophy means more reps of the lift, power heavier weights and shorter walks. Weight loss/conditioning means lighter weights, more walks.
Done in a group, you can be getting a lot of stability in for rehab/older folks, a lot of fun and training in for younger athletes, a brutal competition among some strongmen/folks in kilts.
You could do it with kettlebells, barbells, rocks, sandbags, people, slosh pipes.
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AusDaz
Total Posts: 3611
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If you take everything Dan has written above and did the lifts for 15-30 reps 3 times per week in a repeatable/park bench fashion - do you have the DMPM?
(Maybe not deadlifts so much but if you did those for 10-15 reps you’d be fine)
Edited by AusDaz on 04-01-22 03:22 AM. Reason for edit: No reason given.
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Cearball
Total Posts: 273
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03-31-22 10:28 PM - Post#918551
I'm definitely buying the new book.
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iPood
Total Posts: 2360
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If you take everything Dan has written above and did the lifts for 15-30 reps 3 times per week in a repeatable/bus bench fashion - do you have the DMPM?
(Maybe not deadlifts so much but if you did those for 10-15 reps you’d be fine)
Did you mean park bench?
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
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AusDaz
Total Posts: 3611
|
If you take everything Dan has written above and did the lifts for 15-30 reps 3 times per week in a repeatable/bus bench fashion - do you have the DMPM?
(Maybe not deadlifts so much but if you did those for 10-15 reps you’d be fine)
Did you mean park bench?
Yes, I did. Corrected in original post. Thanks.
Edited by AusDaz on 04-01-22 03:22 AM. Reason for edit: No reason given.
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Dan John
Total Posts: 12292
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04-01-22 08:48 AM - Post#918557
JPS,
That's what I have been thinking for a bit, too. My military guys, the active ones REALLY like the matrix, the PPHSqtLC stuff, and the concepts, are the ones leading me into this simpler whole body approach.
Press (Level Variations)
Swings
LCs
Push Press
Front squats
LCs
Press
Pull Ups
Lift n Sprints
Great conversation
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 |
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