‘BRUTE strength’ inspired Program:
– Size, Strength, Power –
Phase 1 =TENxTEN4TEN +rest week –
=Accumulation Phase = start the year off with 10 sets of 10 reps for 10 weeks. focus on speed the first 3-4 weeks, build volume by increasing the weight. Weeks 9 and 10 should be no more than 60% 1rep max.
Phase 2 = 5/3/1 intensification
= Intensification Phase = after rest / deload week, do 3-5 cycles of 5/3/1
week 1 = 5×5 @70-75%
week 2 = 6×3 @75-80%
week 3 = 8×1@80-85%
cycle 2: (+5%)
W4, 5 & 6 @ 85-90%
cycle 3: (+5%)
W7, 8 & 9 @ 90-95%
cycle 4: (+5%)
W10, 11 & 12 @ 95ish %
REST & TEST
Accumulation; TENxFIVE4FIVE – 10sx5rx5weeks
Accumulation; FIVExTEN4FIVE – 5sx10rx5weeks
I doubt he will remember this but, a few years ago an old co-worker and I were chatting before a meeting.
He commented in his typical exuberant way about the fact that I was going to Chicago to see – among others – Dan John at a perform better conference.
His excitement can appear sarcastic to those who do not know him. But believe me when I tell you he literally yelled “you get to see DAN THE FUCKING MAN JOHN!!!” – he then apologized, in an “I am sorry, I don’t know what just came over me” sort of way.
That is the story of how this article came to be named
What this article is, is a collection of some of The Man’s best wisdom and workouts.
DAN John inspired:
warmup : 1 min walk / 1 min rest + 2 min walk / 1 min rest
1 min walk / 1 min rest
1 min / 2 min rest
30 sec / 2-3 min rest x2/3sets
OR – SLED(push/pull)
DAN John “bench” marks:
1) BW bench
2) 2BW DL
3) 2min plank
4) sit test
5) SL balance
6) 30 sec hang / pull up
7) long jump height
8) BW Squat 30sec
9) FC BW 100 yards
Do High-Rep Squats (50 repetitions)
- If you weigh 135 pounds or below, use 135 when squatting.
- 135-185 pounds, use 185.
- 185-205 pounds, use 205.
- Over 205 pounds, use 225.
- for 100 yards
- use the same weight as above
Pull Double Body weight
- Deadlift; conventional or sumo – for 1 repetition
Press Body weight
- strict military press overhead for 1 repetition
Be Real about why you are training
Understand what training is: to increase the ability to do work.
In the most basic form, picking something off the ground is work. If you cannot do the most basic form of work well,
how do you think you will perform on more complex forms of ‘work’?
Put in an effort to be efficient – cut through the bullshit – and do what really matters.