Just finished the 10k swing challenge. Lost fat, got stronger, back pain gone. Grip strength up. WTH effect: hypertrophy during post-challenge one week rest. Numbers: KBell: 24kg First day: 60 mins Last day: 31 mins Fat loss: 2" from waist. Bodyweight: No change Rep scheme: 14 rounds of 15, 20 plus 1 round of 10 Rest: 30 secs + more as needed
All of what Coach Dan said! Once I fixed my circadian rhythm (rise and set with the sun), my total testosterone went from 310n/dl to 595n/dl. When I stopped overtraining and cycled 8 week Easy Strength and 6 week kettlebell complexes & hill sprints, it got to 650n/dl. Only thing I’ll add from my experience is when I got a cold plunge and do 5-8 minute plunges first thing in the morning followed by 50 push ups, 50 body weight squats, and 50 swings to warm up naturally before moving my workouts to outside in the morning sun (live in Texas), bumped my last draw up to 953 n/dl. About a year and half into it. Turn 39 next month. Feel better (and look better) in every aspect of life. Natural, if you can, is the way. 💪
Just want to thank you. I’m 49 years old and wore myself out last winter on a powerbuilding program. Now I’m on my second round of The Armor Building Formula. I just did 30 ABC’s in 30 minutes with two 20 kg kettlebells. Two weeks ago I did 25 with no reps in reserve. Now I probably had 3-4 reps in reserve. I’m making good progress thanks to your clever program and I’m very happy about it. My waistline is smaller and I’ve gotten compliments about my more muscular arms and shoulders. I wish you many more years of lifting and learning!
In regards to the last question-- if she's not doing them already as part of her archery, I would look up KSL Specific Physical Training for archery. These are archery strength and conditioning exercises that she can do seated and use her bow. You can even add resistance bands to progress resistance, especially the endurance holds and power drills. Aslo, doing them seated without back support will absolutely work her core. Just a thought from. One archer to another. All the best!
@@DanJohnStrengthCoach I have 2 clues, it's either because Zerchers is perfect hinge for my build , or because I did bodybuilding reps in lower body movement for the first time. Or may be it is that little extension of hips and back under load at the end of the movement(I think wrestling lift, when it gets heavy)
@@valeriybaibossynov2690 I find the deadlift quite challenging to get in position, hit 100 for 2. Haven't really tried higher reps. Managed 131 x 5 in the Zercher squat which is slightly above what I can back squat.
The sleep is an issue for me, most nights I do a class of BJJ which finishes at 9pm, I am showered and have a bite to eat, but I never settle down for sleep before midnight, often later. Up at 6 am to go to the gym for easy strength and Kickboxing before work. Except on Wednesday, its a Ninjutsu class and it finishes at 10pm and I go to bed a little later. I know I’m not getting enough sleep. I really don’t want to quit my classes, so continue to burn the candle at both ends. The Ninjutsu class is looking like it might get dropped first, then maybe the morning easy strength to be moved before BJJ. The reason its before Kickboxing is the class is only an hour.
Well, you are doing all the right things...it's just the timing. I don't have an answer as it is all scheduled but just do what you can: sleep hygiene is going to be so important.
A possible exercise that works the hamstrings but not the glutes: I am not fit enough to do more than 3 knee pushups. One day i got in knee pushup position, wedged my feet under the couch, and did knee pushups with help from my hamstrings. The result was simultaneously doing a pushup and a partial Nordic curl. My hams were burning after that. Mom could hold her feet while she did something similar.
Mr Dan the muscle snatch is the variation that you start from the ground in deadlift position and puting the bar overhead with one motion without using quads or the hip push? Like an overhead deadlift with simple words 😄
Regarding the question about not liking deadlifts. I have a poor ratio between deadlifts and power cleans. My best ever power clean was 225 and my deadlift or was 550. Therefore I feel I get more benefit from deadlifts. Does ratio determine which exercise should be prioritized?
"T.Rex" arms....I wonder if it's (in my opinion) a bad cue in an attempt to get people to keep their shoulders packed? I usually teach people to use a slight "soft elbow" bend instead of straight arms with the elbows locked because it's much easier to prevent the shoulders from protracting. The upper arm still leaves the rib cage. What's interesting is that I always thought the "CrossFit" style swing was to use a straight arm. In any case, I'm an RKC and have never tried CrossFit so it's all conjecture on my part 😊.
I think T-Rex arms is a useful reference for how little you use your arms in a swing. If people are using their long willowy arms to wave the bell back and forth between their legs, a little T-Rex demonstrates how much power comes from the hinge and how little the arms should be helping
Just finished the 10k swing challenge. Lost fat, got stronger, back pain gone. Grip strength up.
WTH effect: hypertrophy during post-challenge one week rest.
Numbers:
KBell: 24kg
First day: 60 mins
Last day: 31 mins
Fat loss: 2" from waist.
Bodyweight: No change
Rep scheme:
14 rounds of 15, 20 plus 1 round of 10
Rest: 30 secs + more as needed
Age: 58
That is just fantastic. Congratulations.
Is that 420 swings per day ? Or..
All of what Coach Dan said! Once I fixed my circadian rhythm (rise and set with the sun), my total testosterone went from 310n/dl to 595n/dl. When I stopped overtraining and cycled 8 week Easy Strength and 6 week kettlebell complexes & hill sprints, it got to 650n/dl. Only thing I’ll add from my experience is when I got a cold plunge and do 5-8 minute plunges first thing in the morning followed by 50 push ups, 50 body weight squats, and 50 swings to warm up naturally before moving my workouts to outside in the morning sun (live in Texas), bumped my last draw up to 953 n/dl. About a year and half into it. Turn 39 next month. Feel better (and look better) in every aspect of life. Natural, if you can, is the way. 💪
That is great advice, thank you.
Agree, "moving makes us happy"
It's such a simple truth.
Man Great questions and podcast! Loved this one!!
It was. I was really happy when I saw that.
Just want to thank you. I’m 49 years old and wore myself out last winter on a powerbuilding program. Now I’m on my second round of The Armor Building Formula. I just did 30 ABC’s in 30 minutes with two 20 kg kettlebells. Two weeks ago I did 25 with no reps in reserve. Now I probably had 3-4 reps in reserve. I’m making good progress thanks to your clever program and I’m very happy about it. My waistline is smaller and I’ve gotten compliments about my more muscular arms and shoulders. I wish you many more years of lifting and learning!
This is great to hear. I’m really getting a lot of positive feedback on the program and that helps me with a lot of other clients also. Thank you.
In regards to the last question-- if she's not doing them already as part of her archery, I would look up KSL Specific Physical Training for archery. These are archery strength and conditioning exercises that she can do seated and use her bow. You can even add resistance bands to progress resistance, especially the endurance holds and power drills. Aslo, doing them seated without back support will absolutely work her core.
Just a thought from. One archer to another. All the best!
I’m always thankful when people step in like this and help out. Thank you so much.
I once improved my power clean, by zercher deadlifting/squatting 3 sets of 8 by , added 10 kg without doing it. It was amazing.
How much difference do you have between your Zercher deadlift and zercher squat?
That’s very interesting. Any idea why this happened?
@@DanJohnStrengthCoach I have 2 clues, it's either because Zerchers is perfect hinge for my build , or because I did bodybuilding reps in lower body movement for the first time. Or may be it is that little extension of hips and back under load at the end of the movement(I think wrestling lift, when it gets heavy)
@@anthonini66deadlift is generally much easier for me. I did 80 kg for 8 Zercher deadlift but only 60 kg in zercher squat. I am 77 kg .
@@valeriybaibossynov2690 I find the deadlift quite challenging to get in position, hit 100 for 2. Haven't really tried higher reps. Managed 131 x 5 in the Zercher squat which is slightly above what I can back squat.
The sleep is an issue for me, most nights I do a class of BJJ which finishes at 9pm, I am showered and have a bite to eat, but I never settle down for sleep before midnight, often later. Up at 6 am to go to the gym for easy strength and Kickboxing before work. Except on Wednesday, its a Ninjutsu class and it finishes at 10pm and I go to bed a little later. I know I’m not getting enough sleep. I really don’t want to quit my classes, so continue to burn the candle at both ends. The Ninjutsu class is looking like it might get dropped first, then maybe the morning easy strength to be moved before BJJ. The reason its before Kickboxing is the class is only an hour.
Well, you are doing all the right things...it's just the timing. I don't have an answer as it is all scheduled but just do what you can: sleep hygiene is going to be so important.
A possible exercise that works the hamstrings but not the glutes:
I am not fit enough to do more than 3 knee pushups. One day i got in knee pushup position, wedged my feet under the couch, and did knee pushups with help from my hamstrings. The result was simultaneously doing a pushup and a partial Nordic curl. My hams were burning after that.
Mom could hold her feet while she did something similar.
Wow. Simple solution here
@DanJohnStrengthCoach obesity is the mother of invention
Respect for not only a loving but clever mother! ❤
Absolutely. A great story
@@DanJohnStrengthCoach for me 7...still hurts but more and more in poetic way if that makes sense.
@@DanJohnStrengthCoach😇 You can tell Dan is a kind man the way he was talking to Rebecca at the end. Thank you Dan 🙏
Thank you
Got inspired to comment after hearing Rebecca's story ❤️
Mr Dan the muscle snatch is the variation that you start from the ground in deadlift position and puting the bar overhead with one motion without using quads or the hip push? Like an overhead deadlift with simple words 😄
I learned that exercise from Kim Goss about four decades ago. Basically you just don’t use your legs after the initial explosion.
Regarding the question about not liking deadlifts.
I have a poor ratio between deadlifts and power cleans.
My best ever power clean was 225 and my deadlift or was 550.
Therefore I feel I get more benefit from deadlifts.
Does ratio determine which exercise should be prioritized?
That’s interesting. My snatch is half of my dead lift. I’m guessing everybody’s built just a little different.
"T.Rex" arms....I wonder if it's (in my opinion) a bad cue in an attempt to get people to keep their shoulders packed? I usually teach people to use a slight "soft elbow" bend instead of straight arms with the elbows locked because it's much easier to prevent the shoulders from protracting. The upper arm still leaves the rib cage. What's interesting is that I always thought the "CrossFit" style swing was to use a straight arm. In any case, I'm an RKC and have never tried CrossFit so it's all conjecture on my part 😊.
I have no idea what that Group wants from any exercise. I have noticed a lot of people doing this crazy alligator swinging more. I don’t know why.
I think T-Rex arms is a useful reference for how little you use your arms in a swing. If people are using their long willowy arms to wave the bell back and forth between their legs, a little T-Rex demonstrates how much power comes from the hinge and how little the arms should be helping
"Cheaper than Scotch " me thinks ya missing a wee drab .. (bonie laddie ;)...
Absolutely
low T=BAD sleep and it is a closed cycle you cannot get a good long sleep with low t and you need to sleep to have high T
Interesting
@@DanJohnStrengthCoach yes low testosteron=you cannot sleep good
but to have high testosteron you need to have good sleep
to boost:
I prefer classical music to jazz.
I love both.