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?
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.
Awesome, thank you! I’m glad that my audience remains mostly real people. I’m glad I didn’t have like one humiliating thing or some kind of sell out. So thank you.
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.
Really have been learning a lot over the past several months with your videos! If I’m breaking it down right, even if I’m working with one kettlebell, a ladder series of clean and press superset with pull ups is essentially the program? How would I specifically incorporate swings, snatches, and carries within a 3-4 day workout week? I have a set of 50 lb kettlebells but sometimes I let my family use them for an extended period of time. My gym has one 55 and one 35 lb kettlebell though. So I’ve been trying to figure out ways of continuing to work on mass, strength and general athleticism with just one kettlebell, and also pairing it around barbell work too. (The one arm abc video is very beneficial as well )
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
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.
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.
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.
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?
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.
Good idea.
I do it today.
I am 67..
Greetings from me in my livingroomkettlebellmartialartscamp in Germany.
Another great video. Glad to see subscribers going up. I always recommend your content and books to people that lift. 😊
Awesome, thank you! I’m glad that my audience remains mostly real people. I’m glad I didn’t have like one humiliating thing or some kind of sell out. So thank you.
Although I am more than happy to sell out at a high enough enough price
@@DanJohnStrengthCoach hahaha, oh I'd definitely sell out as well given the right price 😂😂😂😂
Everything works for abt 6 weeks , will remember that 👍🏾
It’s absolutely true
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.
It's amazing what you can do with a single bell.
Love when people use thrice
Really have been learning a lot over the past several months with your videos! If I’m breaking it down right, even if I’m working with one kettlebell, a ladder series of clean and press superset with pull ups is essentially the program? How would I specifically incorporate swings, snatches, and carries within a 3-4 day workout week? I have a set of 50 lb kettlebells but sometimes I let my family use them for an extended period of time. My gym has one 55 and one 35 lb kettlebell though. So I’ve been trying to figure out ways of continuing to work on mass, strength and general athleticism with just one kettlebell, and also pairing it around barbell work too. (The one arm abc video is very beneficial as well )
I think you are understanding things well here.
So, the ROP program with a single kb is enough leg work?
Thanks for your great advice.
For a minimalist program sure, not if you want big strong quads
@@mrpatter19888 Thank you.
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
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.
@@DanJohnStrengthCoach Thank you!
Thank you sir🙏🏼
Most welcome
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.
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.
Can you explain what you mean when you say “clean, and presspresspresspress”?
By that he means clean to rack position then 'X' presses from there as opposed to 1 clean for every press
Yup!
One clean then press 4 times.
Monday heavy ABC, Wednesday light ABC, Friday medium ABC. 10,000 steps a day. Work up form 53 kg to the 71kg x30 emom
Would the clean and press, swings and snatches be enough for quads?
It certainly would be a good choice. Remember: I think of the body as one piece so you get the benefits systemically from every movement.
Hi Dan, where can I send in my questions?
podcast at then type in the full name of DJU with a dot com at the end.
@@DanJohnStrengthCoach thank you
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!
Well, if it’s the right of passage, it would be the pull up
@@DanJohnStrengthCoach awesome, thank you Coach!
That looks like a hotel room at Cannizaro House, Wimbledon.
Alexander Pop Pub, Twickenham
👍
Thank you