Dan John's Perfect "Minimalist" Program

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Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record.
Dan spends his work life blending weekly strength training workshops and lectures with full-time writing, and is also an online religious studies instructor for Columbia College of Missouri. As a Fulbright Scholar, he toured the Middle East exploring the foundations of religious education systems. Dan is also a Senior Lecturer for St Mary’s University, Twickenham, London.
His books, on weightlifting, include Intervention, Never Let Go, Mass Made Simple and Easy Strength, written with Pavel Tsatsouline as well as From Dad, To Grad. He and Josh Hillis co-authored “Fat Loss Happens on Monday.”
Dan is one of the original practitioners of the "Kettlebell Swing" in the US and is widely renowned to be the inventor of the "Kettlebell Goblet Squat". He is the host of the weekly Dan John Podcast; discussing all things strength, kettlebells, Olympic weightlifting and athletic performance as well as doing live workshops, coaching and online personal training.
#danjohn #strengthtraining #nutrition #onlinepersonaltraining #danjohnpodcast #kettlebell #powerlifting #kettlebelltraining

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Опубликовано:

22 июл 2023

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Комментарии : 41

@brawndothethirstmutilator9848 11 месяцев назад

I’ve done quite a few “minimalist” programs over the years. Barbell Clean & Jerk + Ring Muscle Ups is probably the most hyper minimalist I’ve ever gone. Worked great, so long as I didn’t overload my elbows or shoulders. A few years ago I did 3 months of nothing but quadrupedal crawling and climbing. This made me very nimble and agile with my body and also felt like something I could have ran almost indefinitely (if I didn’t miss my other training gear that is). A lot of little aches and pains melted away from it…which reminds me, why haven’t I been doing 6 weeks of crawling and climbing at least once a year ever since?

@DanJohnStrengthCoach 11 месяцев назад

It's a good question, but crawling just doesn't seem to register long term as a great way to train. We all know it is great...but the doing is the issue.

@wolfgang4368x 11 месяцев назад

Good idea. I do it today. I am 67.. Greetings from me in my livingroomkettlebellmartialartscamp in Germany.

@evanleesmith385 6 месяцев назад

Love this advice. I've recently implemented Kettlebell Clean + Press + Squat + Pullup as a sequence 2-3 days per week. When I combine this with Original Strength resets, I feel amazing.

@DanJohnStrengthCoach 6 месяцев назад

Keep it up. That sounds excellent.

@farstrider79 5 месяцев назад

What kind of volume are you doing?

@evanleesmith385 5 месяцев назад

@@farstrider79 I've been following Brett Jones' Iron Cardio plan. The Kettlebell chain stays limited to 5 reps max. I'll set a time, and just do sets with rest as needed until the timer goes off. Current volume normally puts me at 25-35 reps per move. I've been doing this 3 times per week, with Mobility and walking on my off days.

@Dietdeprogrammer 11 месяцев назад

Thank you sir🙏🏼

@DanJohnStrengthCoach 11 месяцев назад

Most welcome

@simonshandrinov9079 5 месяцев назад

My favorite days currently with these clean-push-pull ladders thrice a week, though I'm going 1-8 and 8-1...hope to get to 9 before winter ends) With some swings and ab-wheel afterwards, through the whole day I feel like I've just finished the workout till I fall asleep) Using 16k as the only one I possess, but regulating intensity instead of weight.

@DanJohnStrengthCoach 5 месяцев назад

It's amazing what you can do with a single bell.

@eenho 4 месяца назад

Love when people use thrice

@reginalanco7941 4 месяца назад

Everything works for abt 6 weeks , will remember that 👍🏾

@DanJohnStrengthCoach 4 месяца назад

It’s absolutely true

@southenderftw 11 месяцев назад

Hi dan when do you think is a good time to move up a weight? Etc if i can do 20 reps plus on my current weight im lifting should i think about upping my weights.

@DanJohnStrengthCoach 11 месяцев назад

Well, the tradition is to move up when you slide over 12 reps on upper body work and maybe 15-20 on lower body. It's always hard to figure this out as so many factors come into play. If you are an O lifter, you might just go up because you made the lift.

@steveestes4013 11 месяцев назад

So, the ROP program with a single kb is enough leg work? Thanks for your great advice.

@mrpatter19888 11 месяцев назад

For a minimalist program sure, not if you want big strong quads

@steveestes4013 11 месяцев назад

@@mrpatter19888 Thank you.

@davidbuche 11 месяцев назад

I would shoot for 80 percent of your 1 rep max. For older guys heavy leg work is best done on good machines, one set of 8 or two sets of 5 in my opinion. I like the Pendulum Hip Press and the Hammer Strength V-squat but I am sure there are many others

@DanJohnStrengthCoach 11 месяцев назад

It's not a lifetime program. Oddly, some people come out doing the whole thing (the 75 total reps day) and discover that their legs actually are pretty good. If you are a rec athlete, it might be perfect, if you are a powerlifter...less so.

@steveestes4013 11 месяцев назад

@@DanJohnStrengthCoach Thank you!

@CoachPritch 10 месяцев назад

Would you explain the 1-1-1 rep scheme? It was clean/press left, clean/press right, but then what’s that last 1? Thank you!

@DanJohnStrengthCoach 10 месяцев назад

Well, if it’s the right of passage, it would be the pull up

@CoachPritch 10 месяцев назад

@@DanJohnStrengthCoach awesome, thank you Coach!

@txdieselkid 11 месяцев назад

Can you explain what you mean when you say “clean, and presspresspresspress”?

@dancanning6746 11 месяцев назад

By that he means clean to rack position then 'X' presses from there as opposed to 1 clean for every press

@DanJohnStrengthCoach 11 месяцев назад

Yup!

@JohnRhodes-lv3rg 7 месяцев назад

One clean then press 4 times.

@3Pillers 6 месяцев назад

👍

@DanJohnStrengthCoach 6 месяцев назад

Thank you

@crayzmarc 11 месяцев назад

That looks like a hotel room at Cannizaro House, Wimbledon.

@DanJohnStrengthCoach 11 месяцев назад

Alexander Pop Pub, Twickenham

@hasanc1526 11 месяцев назад

Hi Dan, where can I send in my questions?

@DanJohnStrengthCoach 11 месяцев назад

podcast at then type in the full name of DJU with a dot com at the end.

@hasanc1526 11 месяцев назад

@@DanJohnStrengthCoach thank you

@a_fuckin_spacemarine7514 11 месяцев назад

I dont understand this minimslist thing........my workouts are bare minimum 300 reps a session, mixing double ladder complexes and single snatches, alternating for ar least 100 reps non-stop, as a finisher. I use 18kgs and 24kgs. My workouts are primarily based round longcycle, snatches, swings, jerks, and I'll do some squats too, but not as much as i tore something up in my knee and ive had chronic pain since last November, i did more squats before that injury. And no, i did not mess up my knee with my usual training, i did biking.

@DanJohnStrengthCoach 11 месяцев назад

I was just answering a question to the podcast.

@joeyservo 4 месяца назад

"I don't understand this minimalist thing" then go on to describe a program with a large volume of compound lifts and ending with "I tore my knee". Question, how do you KNOW you didn't fuck something up with your regular training? The biking may have just been the straw that broke the camels back. Sounds you like you laid the groundwork for it long before that hyper-volumetric training.

@a_fuckin_spacemarine7514 4 месяца назад

@@joeyservo "minimalist" in terms of volume. I do say there are only a handful of actually useful exercises across all forms of training. I use the ones with the biggest carry over, and are the most difficult. As for my knee, I had gotten into powerlifting at the time, did what I always do, pushed weight and volume. I stopped kettlebell training for a solid six months as it GREATLY interfered with my goal at the time. I tried running, but I fractured my heels sprinting at 220lbs, and kept going for 6miles anyways (45mins btw, so I'm fast, jacked, and highly conditioned 😁) and thought boking would be decent stand-in. I was wrong, and my knee been messed up ever since......but it hasn't stopped me from training! Toughen up