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It turns out that I was the problem. Yes, this is true: I had great ideas, excellent programming and some nice technical tidbits that worked for everyone. For the squat, I had progressions that I humbly think changed the world of lifting forever. Well, at least, I thought they were working. I discovered a disconnect: I was saying “this” and people were hearing “that.” I thought I was making a point, but my people were hearing another point. This reminded me of math class... read full story
By Dan John, Master RKC
This is the fifth and final article in a series about successful programming by Master RKC Dan John: Progression or Regression, Adjusting the weight, plus "humane burpee" workout variations
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I have a simple model for training most people: Life. This training program is based on our movement history: We start off rolling around and crawling. Then, we get up on one knee—then we get back on the ground...
With an understanding of volume, intensity and specialized variety, we can now move into the basics of programming. I always start with the fundamental human movements as my guide to appropriate programming...
This is the second in a series of articles about successful programming by Master RKC Dan John.
Let’s look at the most common work to rest ratios:
This ratio can be difficult. Generally,
The problem with programming is simple: the word "program" is sitting right there to start off the word "programming." And, programs are the problem. It’s not an unusual week when someone emails me asking for a "program." It’s not unlike a patient calling a doctor and asking for medicine.
By Max Shank, Master RKC
For the past ten years, I have had the extreme pleasure of helping people get stronger, faster, and more flexible. My mantra and phrase that defines who I am and what I do is, “Give people the freedom to pursue any athletic endeavor for the rest of their lives”.
By Marty Gallagher
No one has ever been able to figure out a way to successfully conduct a hardcore progressive resistance class in a large group setting. Effective resistance training, hardcore resistance training produces measurable, quantifiable improvements in physique and performance. Hardcore progressive resistance experts use free-weights, barbells and dumbbells, to near exclusion.
By Al Kavadlo
Last week my brother Danny and I issued a challenge to the Dragon Door community and boy, did you all step up! Thank you to everyone who submitted a video for the Street Workout 50 Push-up Challenge. We were very impressed by how many people took on the task. After going through the 50+ entries (that’s a lot of push-ups!), it’s time to announce the official winners...
By Al Kavadlo & Danny Kavadlo
The noble push-up. Honest. Strong. True. The push-up is one of our all-around favorite exercises: it requires no equipment, it’s adaptable to any fitness level and it can be varied in an infinite number of ways to suit a vast array of goals. The push-up is such a simple move, but that’s where its beauty lies.
by Josh Henkin, Master RKC
Better mobility in seconds is a lofty promise. This isn’t an infomercial—it’s science! I can speak from personal experience, since I found this a methodology after recovering from four spinal surgeries in the past five years.