Dan,
Awesome! Just awesome! Seriously. For the busy guy this is the truth!
I thought I would add a picture. This is me stepping on a spider. The kids wouldn’t play until I killed it.
This is a typical example of a 47 year old thrower jumping…
DJ,
Great Tabata article.
I was thinking of throwing in some Tabata workouts… using kettlebells.
I was thinking swings or snatches…
2x p/ week
Is there any kettlebell exercise you would suggest?
I enjoy the practical nature of your exercise cues (punching butt on RDL); however, I don’t quite understand the description for the squat. I grabbed door, raised my chest, dropped between my legs kept my shins vertical, but with weight I feel like an accordion, keeping the bar centered over body.
Are there any additional cues you can offer.
My problem is (probably) that I don’t engage my posterior chain, I push from the toes in front squats/back squats/deadlift. When I try to focus on pushing through heels I lose a ton of power.
Any cues?
What about plates under the toes?
I’ve done the Tabata swings. My back cramped really hard by the end. You could do anything…really…but how about something like Double Cleans? Remember, you can’t do TOO much on the Tabatas as you can’t keep pounding reps. The downside of kettlebells here will be their “one handedness.” It is hard to control stuff in minute four…
Generally, my advice would be this: I can’t really coach you much more than this in simple print on a forum. But, you noted the “chain” issue, so let me give a little idea…
Why don’t you do “The Drill” at near a hill and then sprint up the hill. Drill and Hill (I just made that up). REally try to get a sense of correctly squatting…maybe up to 50-100 reps, then sprinting up the hill (Car pushing, dragging sleds, et al is fine, too)
Try to train your chain (First, hill and drill…now, train and chain. Bad Poetry 101 here…) by forcing it, then slowly carry it over into your gym work. I’m wondering if you can’t get it right because you have always “got around it” somehow…
[quote]Sammy Jankis wrote:
I enjoy the practical nature of your exercise cues (punching butt on RDL); however, I don’t quite understand the description for the squat. I grabbed door, raised my chest, dropped between my legs kept my shins vertical, but with weight I feel like an accordion, keeping the bar centered over body.
Are there any additional cues you can offer.
My problem is (probably) that I don’t engage my posterior chain, I push from the toes in front squats/back squats/deadlift. When I try to focus on pushing through heels I lose a ton of power.
Any cues?
What about plates under the toes?
[/quote]
[quote]Danny John wrote:
I’ve done the Tabata swings. My back cramped really hard by the end. You could do anything…really…but how about something like Double Cleans? Remember, you can’t do TOO much on the Tabatas as you can’t keep pounding reps. The downside of kettlebells here will be their “one handedness.” It is hard to control stuff in minute four…[/quote]
I like the double cleans idea.
I’m assuming a clean + press would be a bit dangerous come minute 4.
The one handed buggers get tricky if you don’t watch em
It’s not the danger…well, yeah, that to a point…it’s the reality of doing them for four minutes. The delts/upper arms just don’t have the mass and the levers to pound out that many reps.
I’ve done Tabata Military Presses and the numbers start out at like 17 reps in 20 seconds and end up in minute four with a 2 and a hard fought 3…not really what we want…
DJ-Fan of standing OHP’s AND bradford presses in the same session?
I am trying to learn olympic lifts and I have read your book and a couple articals. When I do overhead squats when I go a certain depth the bar alwas fall forward. Also I forget where but in one of your powerpoints you recomended a stance with your heels touching. I can’t go deep when I use this stance.
Other than that I just want to say thanks for your help. Your articals have really helped me.
MPs and Bradfords…why not? There is an odd value to doing things like:
Overhead Squat 3 Sets
Front Squat 3 Sets
Back Squats 2-3 Sets.
You could argue:
Behind the Neck Press
Bradfords
Militaries
Same basic idea…you are going “heavier” as the lift itself gives you advantages, while exhausting the system…but not with a ton of overrepitis. (Too many damned reps in one lift)
Moose, I hear that all the time. There is a huge archived discussion of this on the message board at crossfit.
Robb Wolf has a picture of me (northern california crossfit…can’t remember the web address: look it up) of me “curing” a sinner of this issue. All I can really say is that it is easier to fix in real life than typing.
My brother, Gary, is having the same issue. He is fixing it with dozens of Overheads each day with a broomstick.
If it was easy, everybody would do it…
Hi Dan,
First of all I thought I’d tell that this morning I tried the wider hand spacing on the snatch grip that you suggested yesterday, sliding my hands right out to the collars and hey presto, I found it much easier to drop under bar and was able to complete my first proper squat snatch, it was ugly, but I did it! Thanks for the advice. I’ll incorporate the drill you mentioned last week in my next program which I’m starting next week so hopefully my technique will improve.
In a lot of the programs I’ve read on your website the clean and press is mentioned a lot. Is the clean part usually a power clean or full squat clean?
Cheers,
Ben
I think we should take all my threads on Prime Time and put them in one place. A thousand generations of trainers should have access to all this…
Hey DJ,
What do you think about Brooks Kubik’s Dinosaur training? He endorses lifting heavy, keeping it simple and using compound movements(like lifting anvils above his head). He also writes countless articles about old time strong men who did little more than simple presses and squatting. In a world of endless training information its nice to look back on the past where lifting was simpler.
-poper
“Weightlifting, Olympic Style”
Tommy Kono
Hawaii Kono Company
P.O. Box 2192
Aiea, HI. 96701
$30, plus $5 S/H for the first, and $4 S/H for any additional.
Internatioanl $8 S/H / book for Canada and Mexico, all other countries $10.
[quote]Danny John wrote:
I would also recommend Tommy Kono’s book to you. Search for it, don’t ask me how to get it…
[/quote]
Dear Vatican,
This is another one of the miracles I was telling you about…please consider this with my application for Sainthood.
Thank you.
Seriously, good to hear this! Clean and Press…for me…is Power Cleans. But, it don’t matter, if you do them, you are one of seven people globally doing them. It’s a small club, but very cool.
[quote]bg100 wrote:
Hi Dan,
First of all I thought I’d tell that this morning I tried the wider hand spacing on the snatch grip that you suggested yesterday, sliding my hands right out to the collars and hey presto, I found it much easier to drop under bar and was able to complete my first proper squat snatch, it was ugly, but I did it! Thanks for the advice. I’ll incorporate the drill you mentioned last week in my next program which I’m starting next week so hopefully my technique will improve.
In a lot of the programs I’ve read on your website the clean and press is mentioned a lot. Is the clean part usually a power clean or full squat clean?
Cheers,
Ben[/quote]
I used to write for Brooks’ magazine, The Dino Files. I don’t know what he has been doing, but the second edition of the book is really fabulous.
For me, it was like “yeah, right on…now, why am I on a treadmill with pink colored weights?” (Attempt at humor…my weights are aqua).
Yep, loved the book.
You see, people!
John K…always has my back!!!
Saint DJ, has a nice ring to it…
I have been doing the C&P with full squat cleans. Now I know why they have really been knocking me around, I should have been doing the power clean, however they are a very satisfying exercise to do. T
he first week of my current program involved higher rep sets, for this exercise I did a 10/8/6/10/8/6 wave, and this workout was the reason I cut the clean & jerk which followed later in the week to a single wave of 10/8/6! the double wave was a great cardiovascular workout though…
[quote]Danny John wrote:
Dear Vatican,
This is another one of the miracles I was telling you about…please consider this with my application for Sainthood.
Thank you.
Seriously, good to hear this! Clean and Press…for me…is Power Cleans. But, it don’t matter, if you do them, you are one of seven people globally doing them. It’s a small club, but very cool.
bg100 wrote:
Hi Dan,
First of all I thought I’d tell that this morning I tried the wider hand spacing on the snatch grip that you suggested yesterday, sliding my hands right out to the collars and hey presto, I found it much easier to drop under bar and was able to complete my first proper squat snatch, it was ugly, but I did it! Thanks for the advice. I’ll incorporate the drill you mentioned last week in my next program which I’m starting next week so hopefully my technique will improve.
In a lot of the programs I’ve read on your website the clean and press is mentioned a lot. Is the clean part usually a power clean or full squat clean?
Cheers,
Ben
[/quote]