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-   -   Dan John on program design (http://www.catalystathletics.com/forum/showthread.php?t=587)

Rick Deckart 02-28-2007 12:59 AM

Dan John on program design
As always very good advice. I have to admit I am one of the guys who asked for advice (twice if I remember correctly)...




Allen Yeh 02-28-2007 05:54 AM

Great article, I liked the differention he used for sorta max, max max and max max max. That article made me realize something, I know my max max for the big 3 but only sorta max for the Olympic lifts. Hm

The big 21 looks really cool too and for a moment I was thinking "this is what I'll do next!" Then I remembered how my shoulder is bothering me with overhead barbell pressing movements.

Great article though.

Ron Nelson 02-28-2007 08:43 AM

I always enjoy Dan's essay's/articles. I, too, asked for advice once and got an answer that was short and to the point. It just shows you don't need to say a lot to say a lot. Experience will teach you that.

Mike ODonnell 02-28-2007 09:27 AM


Originally Posted by Ron Nelson (Post 5602)
It just shows you don't need to say a lot to say a lot.

Just like the Zen monks...the best answer is the one you go away to think about...and then have your "Ah-ha" realization on what is the true answer...the only answers that matter or make a difference are the ones we realize for ourselves...as they are life altering ones....a good teacher knows how to get us there.

I like the 21 program...simplistic yet effective. Kind of reminds me of the SS program...except more 1s and increments...the 2 probably compliment each other very well as alternating cycles. Also reminds me of a Poliquin article on CNS ramping up to get a better Max lift.

Derek Simonds 02-28-2007 10:53 AM

Based on Dan's description of maxes I have only ever determined my sorta max for the majority of lifts and my max for a couple.

I have definitely suffered from the Cinderella Syndrome on programming in the past. I think that is why I have enjoyed Crossfit so much. The continued variety keeps me from getting to the "God I have 3 workouts left of this and I hate it" stage.

The other side of the coin is I must, have to and there is no way around it need to determine what my fitness goals are, set them on paper and get them accomplished. In fact my first goal is echoed by this quote from Dan

"If you can't deadlift double bodyweight, you need to by the end of the six months"

So publicly let me declare my first goal. I will be able to deadlift double my bodyweight in 6 weeks.

Dave Wilson 02-28-2007 11:06 AM

Well put
Great artictle, as usual he break's thing's down to their simplest term's.

I have previously determined my max,max, for the Fsquat, Back squat,Dead lift and OH press, I am in the process of figuring out my max,max,max for the Oly's.

The "big 21" Look's like fun, Has anyone tryed it?
I would love to know what kind of net result's.

Danny John 02-28-2007 11:30 AM

I have a little Excel Document for it...can I put it here?

Derek Simonds 02-28-2007 11:41 AM

I love excel documents! I cant wait to see it.

Greg Everett 02-28-2007 11:57 AM

dan - don't think you can attach excel. if you email it to me, i'll upload it and link to it.

Jamila Bey 02-28-2007 01:05 PM

Dan John is dreamy!

The big 21 is awesome. It's what I've been using to get my snatch in shape. Brutally beautifully brilliant. (Say that 3X as fast as you can!)

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