Dan John Armor Building Complex

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Опубликовано:

25 апр 2022

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Комментарии : 278

@DanJohnStrengthCoach 2 года назад

This might be the first time I've been called a trainer.

@sibinpthomas 2 года назад

It was a welcome surprise to see MW talk about your programming, and a welcome surprise to see you here. Thanks to both of you. P.S. - Love "Wandering Weights"

@DanJohnStrengthCoach 2 года назад

@@sibinpthomas Thank you. I put a lot of work into it.

@MarkWildman 2 года назад

Thank you sir for this excellent design. I read an old t nation article about this a while ago and I was going from memory after I was asked to comment on it. Is there anything I missed. I subscribed to your channel so I can catch up on your work. I read about a 5 min block of doing this nonstop which is a killer idea.

@DanJohnStrengthCoach 2 года назад

@@MarkWildman The five minute test is really a beast. You do a great job here!

@melpete6340 Год назад

But not the first time you’ve been called a Legend.

@pauldyson8098 2 года назад

Dan John is a legend.

@mohba01 29 дней назад

Damn right mate. No second thoughts there

@tomclowes5874 2 года назад

I love Dan John's stuff. His chanel on RU-vid is well worth checking out

@eahuso 2 года назад

@thebigredfish 2 года назад

Dan john is awesome. Glad to hear this.

@rodrigofernandezcastineira3712 2 года назад

Awesome. Good timing I started doing it last week. Great that you put a video for it.

@utubepunk 2 года назад

Good to see Coach Dan getting more visibility!

@JohnWesonga 2 года назад

I use this complex as part of my running strength training workout, it hits the spot!!

@slick5favorite Год назад

The thumbs back on the cleans really helped my form on this. Been doing armor building off and on for awhile but it really clicked with thumbs back.

@matthewladenheim3234 2 года назад

Ran a 10 minute EMOM of the single bell version this morning right after my TGU volume cycle - totally cooked by the end! Mark, a thousand thanks for always adding great KB content.

@eugeneoriordan4799 2 года назад

More great combination KB moves. I wish I'd started KB training years ago instead of in my 60's. These combination circuits have reignited my enthusiasm to be Fit for Life! Thanks again MW.

@fishbelly789 2 года назад

Started in my fifties now 64. Ordered a 80 lb yesterday. Bells and yoga can be life changing.

@AxDuncan2635 2 года назад

You’re both extremely bad ass. Respect 🫡

@blockaderunner Год назад

@@fishbelly789 fvck dude, I'm Never going past 50 lbs in my 40s. It's my absolute limit in my mind, for Turkish getups, swings, cleans, squats, and overhead lifts I'll warm up with 25, then 35, then 40, then 45, and then 50.

@fishbelly789 Год назад

@@blockaderunner 👍that’s more than enough. A lot more than most. Warning, I’ve branched out to heavy clubs. Once you buy one heavy club. You end up buy a heavier club🤗

@dozierlester3971 2 года назад

Dan John is awesome imho. His farmer's walk and water filled pvc pile drills are are legendary too. Thanks for sharing Mark. Enjoyed this video.

@raymondwade2433 Год назад

Great complex, and one I use almost weekly, sometimes as a standalone or integrated with sprints, burpees, or another calisthenic. Great instructional video!

@SolarLabyrinth 2 года назад

We have now come full circle. I actually discovered your channel via the YT algorithm after searching for and watching Dan John's Armor Building Complex video.

@delis4256 2 года назад

I'm happy you covered this one.

@curlybill3966 2 года назад

Dan’s still going strong! Thanks Mark!

@cademadeira21 2 года назад

Outstanding presentation. You are a quality instructor. Extremely classy on your part to give Dan John the credit he deserves for creating the Amour Building Complex. So many online trainers try to make themselves look knowledgable by stealing other people's original work. #MuchRespect

@brianlassiter4784 2 года назад

Excellent explanation. I really appreciate your specifics in terms of thumb and elbow placement. Very clear, thoroughly taught step-by-step. Thanks!

@alamandrax 2 года назад

did these for the last couple of days. I was able to stick to emom very easily at 16kg for 15 sets. I felt great after too! Definitely adding this to my routine. thanks mark!

@PerpetualBeta 2 года назад

As always instrumental in helping us to live life better. Thank you

@WeaponSpear 2 года назад

Great video. Always awesome stuff. Thanks Mark.

@vdubbed8133 Год назад

OUTSTANDING! Thank you sir.

@tpharo34 Год назад

Thanks for giving Dan John credit and great video and explanation 👍

@crayzmarc 2 года назад

Great video Mark! Thanks as always.

@LuisGonzalez-gb4uh 3 месяца назад

Recently, Dan John himself detailed the single kettlebell ABC. It's two cleans and presses (one with each hand) + two front squats. Then the same thing starting with the other hand.

@MarkWildman 3 месяца назад

Cool

@farstrider79 2 года назад

Dan is great, I really like his attitude towards training. Other than this channel, I get a lot of my direction from his channel and Tim Anderson with Original Strength. I'd love to see a conversation with one or the other!

@fastfreddiefire 2 года назад

Thanks Mark for again a great video! Really appreciate your work and the sound advice you give. Sticking to it is something else but working on it. Volume cycling the c+p is giving results.

@MarkWildman 2 года назад

I don’t think the basics get enough love but just building up in clean and press is so beneficial. Thank you for doing the work

@InternetGrandpa 2 года назад

Mark, really love your videos. I've also followed Dan John off and on for years. I'm really pleased to see you site him. I did his 10,000 swing challenge this past January. It would be interesting to see you two do something together.

@The_Prenna 2 года назад

How did you find the 10,000 swing challenge?

@The_Prenna 2 года назад

Besides your channel, Dan John is one of only two other fitness type RU-vid accounts I watch regularly. I've been doing the Humane Burpee for a while now.

@MarkWildman 2 года назад

I’ll have to look that up.

@tbx59 2 года назад

I found Dan John's channel a few months ago and the man is very wise, learned and won an NCAA title in discus. A fan of Wildman will likely find quite a bit to learn over there too.

@jawsquid 2 года назад

Same! And same thoughts exactly.

@antonipoblocki 2 года назад

Dan is a weekly guest of the Pat Flynn Show. It's a livestream with Q&A. Check it out.

@TylerInTraining 2 года назад

I remember reading about Dan John in old T-Nation articles over a decade ago when I was in college. He was one of my preferred writers due to his approach and demeanor with training, nevermind his numbers. Glad to see he's still going strong.

@CalTN 2 года назад

@@antonipoblocki There are some great interviews he's done with Gregory Lebestark as well.

@crayzmarc 2 года назад

I took your recommendation and followed him. Thank you.

@traviswatson1763 Год назад

Excellent demo. Thank you. This seems a lot like Dry Fighting Weight by Geoff Neupert. I've seen a variation that added in deficit push ups and pendaly rows at +1 rep to what ever rep count you use on cleans. This would hit chest and back too.

@asse1112 2 года назад

Great wo Mark, simple and effective! I’ll be doin this one today thanks man

@ohheyhowyoudoin9635 2 года назад

I gotta say, Mark, you're a really good instructor. Much luck to you.

@cucciafr68 2 года назад

Planning on doing the 10,000 swing challenge again this year. Dan John's explanation on how to teach the hip hinge is great if people are having issues with it.

@DESSIE477 Год назад

Sir, let be said after you have long left this world that you help and inspired a guy like like me to feel good about himself. May God continue to bless you in what you do.

@MarkWildman Год назад

That is appreciated

@cheyennevazquez1810 Год назад

Awesome Thank you! Great break down

@garthohas441 2 года назад

Brilliant as ever 👍

@thenrie98 2 года назад

Thank you for showing the single hand version as well. Plus all the extra commentary. This was excellent. I plan on using just a single kettlebell for quite a while, so I really appreciate the single hand demo.

@dogrescuer1321 Год назад

I will also be using a single kb, how do you work your work time and rest time, by using emom or different method please?

@thenrie98 Год назад

@@dogrescuer1321 I think I would start with doing the EMOM style, but set the timer for 2 minutes. Do the exercise and see how much time remaining that you have. I try to target a "time remaining" of between 30 sec and 60 seconds. Then adjust the timer. I've had some exercises where I do Every 90 seconds on the 90 seconds.

@dogrescuer1321 Год назад

@@thenrie98 thank you 😊.

@blockaderunner Год назад

me too cause I can't buy another 40 lb all sold out, I buy only Weiders

@bernardjerkovic913 2 года назад

I love Dan John.

@kubamaecki8398 4 месяца назад

Dan John is a genius and thank you for this higly instructional video.

@adrian.movement 2 года назад

I ran this today with a single kettlebell as a 10 minute EMOM after some barbell squats. I enjoyed it 👌

@davejones3878 10 месяцев назад

Great stuff!!! As usual 👍🏼✌🏼

@rohanandrewnaik3742 8 месяцев назад

Dan John has a new single kettlebell version of the ABC on his channel. It goes: Clean and press (L), Clean and press (R), 2 front squats (R), quick shake, Clean and press (R), Clean and press (L), 2 front squats (L).

@Jgarza63 2 года назад

This was awesome!

@neilbates6880 2 года назад

Thank you for the continued inspiration. Just done a 10 min EMOM with 2x 16kg ('cos you work with what you've got!).

@MarkWildman 2 года назад

Nice

@Mark2025 Год назад

These are great. I do one followed by a dozen pushups on the kbs rest then repeat for a total of 12 reps.

@DunjaLife 2 года назад

So nice! thanks

@bankuei 2 года назад

Dan John's channel and yours are the two channels I follow religiously for kettlebell info. Thank you for demonstrating his Armor Builders.

@MarkWildman 2 года назад

What are some other good things I should look at

@bankuei 2 года назад

@@MarkWildman He tends to focus mostly on programming and suggestions for folks in a fairly wide range of physicality levels. I think his 'Bulgarian Goatbag Swings' are a nice variant for folks who want a more grind instead of ballistic hinge movement for swings, and goblet squat curls are a good combo. His "Humane Burpee" is a nice option to spare people's joints who want to avoid some of the issues around the classic Burpee. Dan John is a very big proponent of weighted carries though I don't think there's much new to say other than changes in programming/additional movements to pair with them. His Q&A videos are usually 2-4 minutes and well labeled by topic, so you might want to just poke around his channel a bit and see fi anything piques your interest.

@Kathydieting Год назад

Hello How are you doing today

@jimm4342 Год назад

Nicely done

@BenSemisch 2 года назад

Love me Dan John. Highly recommend his youtube channel, he's such a wholesome dude and his depth of knowledge is so deep. I'm reading one of his books right now and finding all kinds of useful things like the "Standing Deadbug" which I'd never seen anywhere else before. Tried it today and it really exposed some weaknesses.

@MarkWildman 2 года назад

I’ll look his channel up. I’d only read old articles from about 10 years ago

@kevinorr6880 2 года назад

@@MarkWildman Why? His thoughts have not changed drastically. His training is very solid.

@andrewlawlorPhD 2 года назад

@@MarkWildman I encourage looking him up even if you read his stuff from 10 years ago. He is always evolving his concepts and executions. Love what you both are doing to advance the field of strength training!

@MarkWildman 2 года назад

@@andrewlawlorPhD ill subscribe to his channel. its extremely hard to keep up with the level of content generated around these topics and actually work, but there are some extremely strong recommendations in this thread so i will make time to learn,

@coryw7694 2 года назад

I always use this as my ramp up, especially if I've missed training for a week.

@theIdeaSensei 2 года назад

I love this! Simple and short...

@Kathydieting Год назад

Hello How are you doing today

@tewwonwonii8462 2 года назад

Excellent.

@kartikeyabhalla6358 2 года назад

Dan's 10, 000 Swing Challenge is another mad mad one

@Felix-ie4db 2 года назад

Breath Behind the Shield. Awesome Stuff. Thanks.

@mikebahrami 2 года назад

Did a 30-minute EMOM of this complex yesterday using 2 unevenly weighted KBs (20 & 24 kg...alternating weights per hand)...this was extremely killer!

@jonathanward7912 2 года назад

That’s big, I struggle to get past 15 mins with double 24s

@mikebahrami 2 года назад

@@jonathanward7912 Thanks! Admittedly, I get really winded after so it's no cakewalk.

@azmodanpc 2 года назад

I've done this last weekend 14 reps of 2/1/3 OTM coupled with skipping rope for 40 seconds and 20 seconds rest. A blast.

@blockaderunner Год назад

What I'll do every weekend is 2X turkish getups each side for 5 sets, then 12X swings for 5 sets, then 4X squats each side for 5 sets, then 5X cleans each side for 5 sets, then 5X overhead presses each side for 4 sets, then 3X combo clean, squat, and overhead press each side for 5 sets. All of this I do interlaced with shadowboxing of 2 combos 3X in-between each set or each exercise at random, then I top off the workout with wrist rollers 3X interlaced with abdominal work of the deadbug, heeltaps, and concentrated crunch, with maybe a long-plank, and possibly depending on how much energy I have that day, walking on hands off a bosu ball and pushup-planks off a bosu ball.

@Lardfist0 2 года назад

Cool. I was already making up my on monster lifts but did not think about the different numbers.

@zorbathegreek841 Год назад

Interesting! Just did 10 rounds after a 90 minute zone 2 cardio workout, very nice! I was a little surprised that your KB clean looks more like a KB swing plus clean rather than a vertical up-pull motion that is usually done with barbell cleans...will try it that way next time.

@gingernaut2550 Год назад

"thumb back, thumb up".....That may have been the most simple, but best form coaching line I've heard yet for Noobs like myself. Sub'd!

@bto330 2 года назад

Didn't know what a monster lift was but here's one I've been doing lately that I like...alternating halo + pullover + front squat

@BaydreamR 2 года назад

Beauty. Love it.

@skylynx121 2 года назад

I did these today..taxed my whole body. Felt like I could lift a house afterwards!! This complex works!!

@Slowhand871 3 месяца назад

That’s insane workout

@gmkgoat 2 года назад

I might have to try this... in a couple years.

@A_Healthy_Fit_Lifestyle 2 года назад

One of my favorite complexes. I call it the Hero workout.

@dimble3 Год назад

I've (hopefully!) My commercial diving and surface supplied training in September. It's in the middle of nowhere so I'm thinking just 2 28kg bells, a climbing rope and some running shoes. This should be a perfect complex to do

@PnPModular 2 года назад

Love the idea of doing this as an EMOM.. sick complex

@MarkWildman 2 года назад

It’s definitely fun

@timgerber5563 Год назад

I like to do this with just one medium weight kettlebell for a 5 minute warm-up, but I do both sides within a minute. This leaves about 20 seconds of rest. After 5 minutes I feel the main movements (pushing, hinging, squatting) are well-warmed up and the heart rate is up as well, but because of the low number of reps per movement you aren’t fatigued in any of these movements yet. For the main workout I prefer working the nerd math though, but this workout is nice to switch things up once in a while.

@joemurray8902 2 года назад

super cool!

@rachest 11 месяцев назад

Informative. I did this today after 500 KB swings

@robmarkworth5377 2 года назад

This is my favourite complex *but* it's not enough pressing volume for me, I tend towards 2-2-3 or 1 row, clean to rack, 2 press, 3 squats. I've done the single KB version but the squats get un-fun real quick when doing 3 each side!

@robs1714 2 года назад

Used your thumb inward point on a kettlebell clean (handy promt) and just held a heavy kettle bell racked as long as I could stand, fun endurance test

@haroldpapillon4686 2 года назад

Reduce back pain yes yes yes.. Big up.👌🏾👌🏾👌🏾👏🏽👏🏽👏🏽

@Antarrah 2 года назад

Awesome video and awesome complex. @Mark I'm training as a PT and would like to supplement with a kettlebell training certification: do you have any recommendation on the best one to consider (I live in the UK but would like the cert to have meaning internationally)? Any advice appreciated

@dariusrana8487 2 года назад

Great video. Just discovered your channel. Does the emom apply to the single KB too? Do you have to do both sides with the single KB and then rest or just 9ne side and wait till the minute mark and then hit the other side? Thank you.

@kevinzalac8945 2 года назад

Ooooo. ‘Total-tension’ complexes. Used to love these!

@CalTN 2 года назад

Clean press squat. Add a carry at the end. Add an overhead/rack carry at the end. There are no rules. Do a single press at the bottom of the squat. Do a double press at the bottom. This takes more flexibility than you would think. Take your time with it. There are no rules. Unlimited complexity. Simple but not easy. Thanks for keeping it Wild, Man.

@danpetit3416 2 года назад

Great complex and a lot of variations if you choose to experiment. With the single KB version I would tame the squats a bit to maybe 2 per set. Otherwise the ratio of squats will get skewed a bit. In a 10 minute EMOM you will do 2x the # of squats vs the 2 KB version....

@ET-dk3nq 2 года назад

thank you for great video. how many times do you excercise a week?

@dspursuer Год назад

dam this looks so fun actually; think I'll try this one come spring, mixing it with Pavel Tsatsouline's Simple & Sinister

@harvestblades 2 года назад

Dan is a genius & his armor bldg was a game changer for me.

@MarkWildman 2 года назад

It is fantastic. I hadn’t been following Dan John’s work other than an old t nation article from a decade ago, but this complex borders on genius design so I’ve subscribed to his channel and I’ll go though his designs. Very excited to learn new things.

@growlerfrown487 Год назад

It’s a great workout

@berneybeckett9098 Год назад

One set I like is: (1 handed) -> 1swing, 1 clean, 1 squat, 1 press and repeat. (usually 5times per hand is 1 set, number of sets depending on current condition)

@ScottWDoyle 11 месяцев назад

You referenced this video in the new "Stand Up Strong" video and I love this. Especially the single kettlebell variation. I assume you could also do an asymmetric variation with two different kettlebell weights?

@MarkWildman 11 месяцев назад

You certainly could. Just do an equal number of sets on each side

@tomodell5002 2 года назад

Fantastic to see you referencing Dan John's work, I do see a lot of similarities in both of your philosophies of training. One question though, when you say about racking the kettlebells in the clean position to mimic a fighters guard, do you adjust the rack position for women? I've found when training some more well endowed women, they have trouble with a front rack position and have to move it more to the sides.

@MarkWildman 2 года назад

You are correct, the important part is vertical forearms and flat wrists.

@consistentperformance8240 5 месяцев назад

Never let go by Dan John should be in every coaches to read list

@filosofodemierda 2 года назад

I often times switch the number of reps to, instead of 2, 1, 3, to 1, 2, 3 on days I want to focus more on shoulders and overhead movements.

@adampt4454 11 месяцев назад

A nice variation: 2 cleans, 1 press, 2 squats then either 1 pull up or an 8 second carry. Bump the timer to 1.10 per round. Not as portable as needs a pull up bar but great for variation 👍

@Fwibos 2 года назад

This looks similar to my Triple Squat Long Cycle. (Clean > racked KB Squat > Racked KB Squat> Push Press > Catch > rack squat > down). I am enamored (enARMOURED?) by Asymmetrical load at this time.

@flashsgarage 2 года назад

Can hear your knees crunching on those squats, Mark! 🙂

@MarkWildman 2 года назад

That’s what happens when most of your knee is gone from ripping your leg apart

@bornepatrol Год назад

I’m toying with singles and pistol squats for a few weeks. Hoping it may help with a little imbalance from left to right.

@robs1714 2 года назад

Just found my next workout 🙂

@CCaravasi Год назад

Absolutely trying this out tomorrow. Question though: when I’m using the single KB do I need that minute of rest in between since the one side isn’t firing as much when the other side is loaded? Can I go right into the other side 2, 1, 3 and repeat for 10 minutes? ….We shall see.. I know this post is a year old but I’ve been following your recommendation of 10 min swings, and get ups 4-6 times a week for about 6 months now and I’ve never felt better about exercising at 30 years old. I’ll try this tomorrow and see if I need that minute of rest in between switching sides. I’m really not of fan of long workouts so the 20 min is ideal. Thanks for all you do and your input. It’s much appreciated!

@mohba01 29 дней назад

I have never been to a gym in my life. I used to play for the national team in a sport in my early 20s. I have only done spint training and own a bunch of kettlebells i bought second hand. The only programs ive done are ones taught by coach dan john. I am going to be 43 now. Push pull hinge squat and carrys + sir dan john changed my life forever.

@Lance-Sir Год назад

great

@deadlift46 6 месяцев назад

Love the ABC protocol....sometimes I like to change the reps to 222...cos I like training shoulders

@MarkWildman 6 месяцев назад

Maybe I’ll do that this morning

@felix-xo8oi 2 года назад

with the single hand version and the hand change, it becomes basically two reps of the whole thing. would you do that still as an emom?

@SoerenGraves Год назад

If you only have one kettlebell is it then one cycle each side per minut or is it one cycle prr side oe r minut? Aka forst minute one cycle right side - second minute one cycle left side vice versa?

@busyrand 2 года назад

Dan John's work is brilliant for the serious trainee.

@MarkWildman 2 года назад

Any other of his ideas you would recommend?

@mikespike80 3 месяца назад

Humane Burpee! I'd love to see the take on that @markwildman

@busyrand 3 месяца назад

@@MarkWildman Oh Wow, I missed this notification of your comment... I'd love your thoughts on how effective farmers carries can be. And, he made a single kettlebell adjustment of this complex.