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Old 10-27-2009, 04:08 AM   #1
Allen Yeh
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Default Bigger Better Faster Longer - New article by Dan John


Some of the more classic quotes I've pasted below:

If you do 115 pounds in the Tabata front squat, you will not at the end of those 4 minutes look at me and say, "Now what do I do for the next 4 minutes?"

No, you're going to do what I did when I used to do these in my driveway. You're going to lay there on the ground with your dog sniffing at you, worried about your life. You do not repeat a true Tabata workout.

It's an act of will to finish the last two minutes. You should be looking at the clock and thinking, "Only one more minute until I have one more minute!" That's a Tabata workout. And it only works with front squats.
I've done Tabata FS's twice, ever....and it was a Herculean effort to force myself to do it a second time. Maybe now that it's been years I might be foolish enough to try this again sometime soon.

HIIT (high-intensity interval training) is great for my sprinters. But it's terrible for most TMUSCLE readers.

Don't get me wrong, I like HIIT. I'm a big fan of it. What I don't get are these skinny-fat 145-pound guys with 20% body fat asking me if they should do HIIT.

Your body composition will improve once you "bulk up" to 154.

Health is the optimal interplay of the internal organs. Fitness is the ability to do a task.
Conditioning is a support system for fitness. If I throw a discus 244, feet I've broken the world record. If I have to sit down from that 1.6 seconds of exertion and rest a full minute, then I'm still the most fit discus thrower of all time. Conditioning is a support system for fitness: it's just enough.
Simple is all you need sometimes, scratch that most times.

Conditioning? Conditioning for what? Nothing drives me more crazy than a cop saying he has to be ready for anything. Ninety-nine percent of the problems he encounters will be answered by that badge, that gun, and that car. That one percent? Okay, I get it. So learn how to defend yourself against knives or whatever. But I despise this idea of "ready for anything." There's no way I, as a coach, can help support you with that goal.

Hey, maybe a flying saucer lands on your police cruiser and aliens attack you. I don't know of a conditioning plan to help you with that. What is the "UFO Landing On Your Car Special Workout?" Maybe CrossFit has one for that.
I know he cited CF specifically but in the ensuing discussion please try not to. Here I agree and disagree, knowing my job in the Army and the tasks that I need to accomplish and what I may need to accomplish and talking to SF guys, Marines, soldiers who have deployed to a multitude of theaters there are just so many freaking things you have to do in order to be ready. On top of this you have to meet the arbitrary PT tests of your service at the same time which can be at odds with these other goals and not mix together nicely. I'd say there is no nice formula for people going downrange and the try to be ready for anything idea is not worthless in that area and more people deploying would be better served IMO than they are right now with the standard military fitness plan. This is not saying that everyone should be doing Fran or some silliness like that.

CrossFit is struggling right now. Oh, affiliates are opening up right and left, but the quality of the affiliates is really bad now.
This is something that I'm sure almost everyone has noticed already and I'm probably opening a can of worms by even quoting it but I'd like to say it's been noticed and let's not steer down that path into bashing.
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."
-Kelly Starrett
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Old 10-27-2009, 05:51 AM   #2
Aaron Austin
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Yeah, fun article I read it yesterday Dan John is a stud and I look forward to new content from him.
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Old 10-27-2009, 08:10 AM   #3
Kevin Perry
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Good Article
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Old 10-27-2009, 09:50 AM   #4
Brian Stone
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Like this kind of content. It's always good to get the opinions of long-time trainers and athletes that provide practical rather than just theoretical insight.
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Old 10-27-2009, 02:05 PM   #5
Derek Weaver
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Not gonna bash, just point something out in regards to his CF comment. He's right about the police officer point.

Now, I think that where the CF methodology does hold a solid application is with military and firefighters/rescue personnel. That stuff adds up.
And if you don't think kettleball squat cleans are difficult, I say, step up to the med-ball
- CJ Kim
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Old 10-28-2009, 09:16 AM   #6
Jay Cohen
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Dropped him an email thanking him for article, of course, I get a nice reply within a few hours. Dan is a stand up guy.
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