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By Dan John, Master RKC
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...
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By Adrienne Harvey, SrPCC, RKC-II, CK-FMS
I've gone through a lot of phases in my training, and I’ve probably trained with almost every implement imaginable in all my years of training. But, I definitely lean towards bodyweight training, and I particularly enjoy using kettlebells and the Bulgarian bag.
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...
But training with SEAL was completely unorthodox, he turned all of the conventional things that I was taught upside down. The hardest thing was getting out of my routine, which I had pretty much been doing for twenty years. The second hardest challenge was the consistency of the new training—even though I had consistently run for years, the constant newness of the training was very challenging.
I was a chef and making my living as a musician by teaching lessons, doing studio work, playing with bands, and touring with bands. I was also working in a bar to supplement my income. Since I needed to have other jobs anyway, it helped me realize I could take my fitness to a more professional level.
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,
I started in the martial arts in the late 70s with Chinese martial arts, specifically the Fu-Jow Pai system (Tiger Claw System). I studied that for a couple of years then transitioned to a kenpo style of Okinawa karate style where I achieved my black belt. From there I started mingling with other styles including Japanese swordsmanship—which I still study in New York City.
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.
Fitness has helped me break down physical, mental, and communication barriers. I’ve now completed four Spartan Races and will be competing in the CrossFit Open for the first time this year. I live what I teach and I've found my calling—I want to help people to challenge themselves to build the fit mind and body so they can do everything they want to do.
We’re teaching the students things that they can keep doing outside of a gym membership, even though we still have our weight racks and stuff like that. But, I’m into functional training along with many of the coaches and teachers, so we wanted to give people options other than just the standard bench press and squat. There’s obviously a place for that in strength training. But as training has evolved, we wanted to bring in functional training, kettlebells, and other things we can do.