lessons from training “the best of the best” - dan...
TRANSCRIPT
Insightsfrom“ThinkLikeaFreak”
Knowingwhattomeasuresimplifieslife.Conven7onalwisdomisusuallywrong.Fearoftheobvious
The“NowWhatGrid”
SharkHabitsforHealth,LongevityandLife
BigHit/OneBiteRobbWolf:DuctTapeintheBedroomFlosssRcksinthedriversidepocket.SeatBeltandFloss.Openanemail,answertheemail.TouchMailONCE!ThanksgivingFridayChristmasTreeupandShopping:WineandPrime!
SharkHabits
16PairsoftheExactsamePolo.FourpairsofBarbellBrandJeansFourpairsofNikeFrees
DickNotmeyeronLongevity
50%GeneRcs40%Lifestyle…theonewecanworkwithhere.10%Luck
LifestyleandLongevity:LiveLong,DropDead
Don’tDie!!!• WearSeatBelts• Learntofall.• Don’tsmoke!ThemostdangerousthingIdo?Shower!
Takethese“OfftheTable!”Anddon’tsay:“Holdontomybeerandwatchthis!”
LongevityFunFactsCaloricRestricRonleadstoalongerlife.Intermi_entFasRngdoesthesamething…easier.Exercising100minutesaWEEKaddssevenyearstolife.StartFasRng.StartWalking.
CoffeeandRedWineseemtohelpwitheveryagingissue.(Increase!)Meeormin,acheapdrug,seemstoincreaselifespan.(SharkHabit:CallDoc)
The“NowWhatGrid”
PirateMapsforOn-GoingChange
TiffiniJohn,Don’tOverpaperit!DepartmentofTreasury• Memos.(OfficeSpace)• 200Page“Howto”Bookswithoutany“DoThis!”lists.
• Mostfitnessbooks!!!PatFlynn
HighlightsofPatFlynn’sMap• Startyourdaybythankingsomeoneorsomething.• Have20-30gramsofproteinwithin30minutesofwakingup.• Occasionallydon'thaveanybreakfast.Fast.• Followthe100/100/10rule:Have100gramsofproteinaday,100
gramsofcarbs(orless)and10(orso)glassesofwater.• Strengthtrain3-5days/week.”GetSweaty”2-3days/week.• Walkmorethanyouride.Takethestairs.Parkfartheraway.• Don'tbeafraidtostretchwhatever'sRght.• Haveasleepritual.• Trainconsistentlyforprogress.Addvarietyforplateaus.
Randomnessforfun.
MyPirateMapforLostCoaches
StretchwhatisRghtening.Strengthenwhatisweakening.HavebeauRfultechniqueEatmoreproteinandveggiesDrinkmorewaterandtakeFishOilCompetewithyourstrengths,butworkyourweaknesses.MakeaDifference.
TheThreeFs• Remaindebt-free.• Maintainanemergencyfundwithenoughtocoverminorproblems(andeasilyaccessible)
• Savesomemoneyeverymonthforsomedistant“FortuneFund.”
• Buyqualitygoodsandservices.• Maintainyourhealthwithpropercareandmedicalanddentalcheckups.
• Choosewiselywhenitcomestoma_ersoftheheart.• Investdeeplyinyour,andyourspouse’s(!),educaRonandcareeradvancement.
The“NowWhatGrid”
TheProblemwithPeakingandPlanningandProgramming
TheCORRECTWaytoProgram
• PlantheHunt
• Hunt
• DiscusstheHunt• ThankstoJ.Stanton’s“TheGnoll’sCredo”for
this…
JimGaffiganonProgramming• “Mexicanfood’sgreat,butit’sessenRallyallthesameingredients,sothere’sawayyou’dhavetodealwithallthesestupidquesRons.“Whatisnachos?”“…Nachos?It’storRllawithcheese,meat,andvegetables.”“Oh,wellthenwhatisaburrito?”“TorRllawithcheese,meat,andvegetables.”“Wellthenwhatisatostada?”“TorRllawithcheese,meat,andvegetables.”“Wellthenwhati-”“Look,it’sallthesames--!Whydon’tyousayaSpanishwordandI’llbringyousomething.”
The“NowWhatGrid”
Principles
CoachRalphMaughan,FirstMeeRng,1977:• “Makeyourselfaslavetogoodhabits.”
• “Li_leandOpenOvertheLongHaul.”
• “Lipthreedaysaweek,throwfour…foreightyears.”
Principles:“Totakefirst”UniversalStandardsElitetraining:“A_ackwiththeLeadKnee”“FreethrowswhenRred.”“TranquilMind”
JohnHeismanonFootball
“Block,TackleandFallontheBall!”
DickNotmeyeronOlympicLiping
StrongLegsPowerfulPullTranquilMind
PrinciplesforStrengthCoaches• Standards(Simply,are
theyuptostandard?)• Gaps(Areyoudoing
Push,Pull,Hinge,Squat,LoadedCarryandSixthMovement?)
• “EverythingElse”fromtheactualsportwork.
.Assessment:
Canyougo?
UptoStandard…DoneWell
A2:AcRveAthletes“CanYouGo?”
HammerandStone/BowandArrow
TheSwordintheStoneTheWartwalkeduptothegreatswordforthethirdKme.HeputouthisrighthandsoMlyanddrewitoutasgentlyasfromascabbard.T.H.WhitePowerspringsfromthenapeoftheneck.Usethoseforearmsheldtogetherbythechest.Findyourtool.NeverLetGo.Keepupasteadyeffort.Foldyourpowerstogether,withthespiritofyourmind.
MyCareerTheWartwalkeduptothegreatswordforthethirdKme.HeputouthisrighthandsoMlyanddrewitoutasgentlyasfromascabbard.T.H.White1. Powerspringsfromthenapeofthe
neck.2. Usethoseforearmsheldtogether
bythechest.3. Findyourtool.4. NeverLetGo.5. Keepupasteadyeffort.6. Foldyourpowerstogether,with
thespiritofyourmind.
1. OlympiclipingandKe_lebellBallisRcs
2. AnacondaTraining
3. “KillerApp”(See“CanYouGo?”)
4. “NeverLetGo”ismysignaturelineandRtleofmyfirstbestseller
5. “Li_leandOpenovertheLongHaul”
6. MentalTraininginallitsforms
HingeWork…theWTFEffect!
HammerandBowWork
HammerBasicskipping,bounding,andsprinRng.HillSprintsandStadiumStepsRackDeadlipsTheOlympicLipsMedicineBallWork(seriousstuff,notwhatyouusuallysee)
BowMasteryoftheGluteBridgeorPelvicTilt…whateveryoucallit.LoadingtheHipThrustDoingthewholeDeadlipfamilyTheKe_lebellSwingOlympicLips
TrainingChart
StoneandArrow101:LoadedCarries
• LoadedCarries
• “IntegrityUnderLoad.”
• Thesearenaturalandeasytolearn
ThreeAsofStoneTraining
OnlyQuadrantIIneeds“allofthis.”
HammerandStoneBowandArrow
HammerHillSprintsStadiumStepsSleds/ProwlersDoubleKBJerksRackDLsBowOlympicLipsBowandArrow:Swings!
StoneAnacondaBearHugCarriesGobletSquatswithCurlsGobletSquatswithHeartbeatsArmorBuildingDoubleKBCleansDoubleKBFrontSquatsTumblingArrowPlanksDeadlips
TrainingChart
ArrowTrainingisHighTension/HighArousal
TheStrengthCoachcansupportElitePerformance…
AppropriatePhysicalTension/RelaxaRon:TechniqueAppropriateHeartRate::FocusAppropriateArousal:Recovery!!!(Huh?)
TrainingChart
SloshPipesand6thMovementsClaudioGilSoaresdeAraújo:
“SitontheFloor.NowGetUp”
GetBackUpDrillVerRcalBirdDogs/BDsTGUs/1/2KneelingWorkCrawls(Bear,Spiderman)Tumbling:RollstoCartwheelsMonkeyBars
AddingLoadintothe6thMovement
FractalsTemplatesWestartoffrollingaroundandcrawling.Then,wegetupononeknee,Then,backtotheground.Wefinallyriseupandgoaperitforawhile.Westumbleandgetbackup.Westumbleagainandlaybackdown.Andstaythere!
NakedTurkishGetUps(noweight)andBearCrawlsHalfKneePressesandHalfKneeChopsBirdDogsHumaneBurpeeMobilityMovementsfromSixPointandHalfKneelingNakedTurkishGetUpsSavasana(Yogatermforlayingonthebackwithcalmbreathing)orCrocodileBreathing
FractalsforEliteAthletesEasyStrengthforThrowers• TurkishGetUps,Bear
Crawlsandgeneraleasymobilitywork.
• Slowerpowerwork:DeadlipsandBenchPresses
• BearHugCarry• EasyMobilityWork• AnOlympiclip(snatchesor
cleans)• HillSprints,Sledworkor
Sprints
Balance