zumba fitness benefits

so when we talk today, our talk today is about working with the, hate to call it elderly. i hate to say it but i'm to the point now that i think anybody over 22 is a seniorcitizen in sports and in collision sports and in collision occupations. you canargue with me all you want. call me in five years we'll talk again. so what ihave up here is fit. fit means to knit. to be knit. that's where the termcomes from and i argue this for everybody i work with. if you have six pack absbut your children and grandchildren can't stand you and won't come to your house for christmas, in my worldview you're not fit. if you lose your spouse becauseyou're trying to do some thing run a tough mudder and she says you're notdoing that again and you lose your family,

in my worldview you're not fit. now i know i'm a bad person by saying this, but i really believe in my heart. fit is the ability to do with the task and that'sall it is. if you run a marathon and win but you have pancreatic cancer you'refit to win a marathon but you're not healthy. health --is the optimal inner play of the organs. if i was to argue, and i have many times in my career, the problem we have in our industrytoday is that a lot of people are trying to make fitness standards equate to health. in this room today if you're between the ages of 25 and 55, and you don't smoke and you wearyour seat belt, you'll make it to 55.

statistically, the united states ifyou're 25 years old, don't smoke, wear your seat belt, you survive to 55. now sadly i'm almost 58 so those numbers don't work. so one of the things i want to get acrossis we're at a golden time in health in the united states. we better be cause we spend a lotof money on health care. but our problem i think from guys like me onthe fitness side is we keep trying to pound in -boom- the hammer of weird standards like your healthy if you run a marathon. you know you're healthy if you run a triathlon. well, that'snot always true. so just keep that in mind. by the way, last night's conversation with trx guys, i added some slides, so some of the slides i'm going here today will look alittle different. if that's a

problem, forgive me. ok, i've added someslides. all right. you ok with that? i have --i have this book called intervention. i'm going to summarized the books so you don't wastetime buying it. when i go, when i work with people, i asked three questions. question number one is what is your goal? here is probably a track and field athlete.when you throw the discus 180 feet, coach walks up to youand says well what's next? and you say i want to throw 190 feet. that's a good goal. how do we know if we're on the path from 180 to 190. well if i throw 183 we're doing the right thing. this is so frightfully obviously that you'regonna to miss the point. if i throw 187 we're

doing the right thing. we added deadlifts and it went to 190. deadlifts help me throw 190. i represent, track and field athletes representprobably 0.00001% of the people you'll ever deal with in yourlife. i used to think most clients were a to z clients. they come in, they sitdown, and i go what's your goal? i wanna look like the girl on the cover of shapemagazine this month. especially when burt said that last night. i was like that is weird. but with enough photoshopping, we can doanything, and i honestly thought that covered the bulk of people that i needto learn to set intermediate goals. so i started talking to sports psych people and they said, nah, that's not true at all. and then i

started talking to military recruiters. there's a sign in the navy office that says join the navy, see the world. 18 year-old boy is given a choice,you know, either join the navy or you go to prison. the boys sitting here in front of you, you're the recruiter and you say, why do you want to join the navy? to see the world. most clients you work with now we call them a, not a clients. if you're best fat-loss person in orlando, when they come to your gym, you say, what do you want? they'll say, aah, i want to loose fat. most clients tell you this, you see the person righthere? this isn't who i am. see this guy? i'm a hundred --i think of myself still as a204lb college discus thrower. with a fast 40 and big lifts. i can't believesometimes i look in the mirror and

there's this guy who's got this stuff in his hair. i keep trying to, you know dust away. so that's number one. with most of the clients you have, what comes out of their mouth has very little to do with what's backhere. so i came up with an assessment system for this. here's the goal of today, always focus on what the client needs,not what they want. now if i have more time i'll go through my system of how iconvince people that what they want is also what i think they need. so questionnumber two and this one very important but will this goal expand your life in better ways? one ofmy professors was a rabbi and he said, when

you're having struggles in your life examine your prepositions. who are youwith? who are you around? who are you over? who you under? you know those are your prepositions and ifthe answers to all those are i'm just by myself. you're going to have some struggles in life. i had about a seven year period of my life where i lived as a monk, basically.i didn't party. didn't do anything and i trained to become the best discus thrower i could be. did this expand my life? yeah, all my education, my entire education, a bunch of degrees, a lot of stuff, traveled the world, cost me $10 cause i couldn't waive the health fee. so if i were to sit down with little danny john when he was 13

years old and say, you're going to give up a ton of stuff but trust me long-term it's going to expand your life for the better in many ways. you follow that? why do you want to have a six-pack? i'd look good. that person's not going to get a six-pack. they've got to have enough ideas in their head that they say, yeah i can do this. and the final question is this, how old are you? stunning statistic, 365 days from now you're going to have this same conference, each of you will be one year older. no, seriously. you can look it up, do the math, when you get a chance by yourself. weirdest thing i've noticed my life, we're talking about it today, in 1965, my dad and my uncles would talk about wwii and i get sobored. to them, it was yesterday. this is

2015, if i talk about a track meet i had in 1995, or a highland game in 1995, it seems like it was yesterday. the years just keep clicking along and every year you're gonna get a little older. after whatever --i love this picture by the way,i love this picture because i think it sums almost perfectly what's going on --after whateverage and by the way this is all you need to know. this is all i'm going to talk about today. you need to stretch what is tightening, strengthen what is weakening. janda taught us this about polio victim and what he said about polio victims is exactly true with an aging population. an aging --ok let's do it this way. most guys you know bench press, curl andleg press. janda warned us that as we

age our pecs, our biceps, our hip flexorsand hamstrings tighten. what did i just turn myself into? a very old man. mostguys training, age them. we need to stretch those. strengthen what is weakening. number one, number one sign of age, ithink, is a saggy bottom. i have had a total hip replacement a coupe years ago. thesaddest thing about it for me was that gluteal amnesia. i could not squeeze my left butt cheek. now that was a national treasure people and we were loosing it. i joke sometimes when i give workshops, like i hate it when someone says, did you do cardio? i hate that phrase. i hate core.

i hate all of those words. any word that your grandma uses, i hate. you know, did you do cardio and always say, no, but i did lymphatic. cardio's a system. if your heart isn't beating, that's a real problem, you know. this morning i got up and worked out mylymphatic system. basically your body is a collection tubes inside of this nice little sack. you want to keep your tubes moving. everyone just thinks digestion and elimination. but if you've ever worked with some who's had breast cancer, the old style where they use to cut the lymphatic system and they get the balloon arms. my mother,god bless her before she died, had this very odd looking support because her armsexploded after the surgery cause they shut off her lymphatic system. i mean

i was young but i just remember that doesn't sound right to me. my goal in life is to live long and drop dead. because i'm a theologian, god does tell you how you're going to died. in the year 2132, i'll be shot to death, sad story, by the jealous husband of supermodel but that's another time. scares me to think about that right now, i just need to take a moment. and, of course, which quadrant is this in. if you don't know my work, a couple years back, pavel tsatsouline asked me a very famous question. he said, what is the role of a strength coach? to make people stronger. perfect answer. i nailed it. what's the role of an english teacher, teaching. and he said, no, no what's the impact? it took me thebetter part of three or four years to come up with it, and what i came up with is this thing called the quadrants, and basically i break up, our impact as strength coaches into four areas. quadrant four demands two

things, it demand genetics and geography. this is the hundred meters and maybejust like a deadlift specialist. think about it this way, if usain bolt would'vebeen born in west texas, he would have been cut his junior year for not being tough enough as an outside linebacker or wide receiver, but he grew up in a country where sprinting is the nationalsport. you follow? hit this pole, nothing but fast twitch muscle fibers. put him in the north dakota, hockey player, right. put him in iowa, great wrestler. put him in bulgaria, world champion. so quadrant four, the 100 metres, the deadlift, i think the olympic lifts, demands genetic and geography. and the truth is most of us don't have the skill set to coach that level. i mean honestly, let me tell you how to coach a sprinter. you take

a gun and you point it at them and you say on your mark, get set, and you pull the trigger and they run really fast. i think that's how they train, i don't really know. quadrant two is the problem. so in quadrant four, one of two qualities at the highest levels humans can possiblyperceive. quadrant two, ok, is the one that drive me crazy. this is the nfl. this is collision sportsand collision occupation. i tell you one thing i'm gonna start putting on all mybooks, you know, invented by a navy seal. intervention, invented by a navy seal. cause that will sell in the united states right now. every single 52 year old man iknow wants to do that thing he saw on tv called ultimate fighting. remember that when fighting --if you've never been punch in the face, you're not an ultimate fighter. if you've never been in a fist fight, the first time

someone punches, like the first timesomeone shoots at you, there's this moment like really, i'm a quality person. yeah, i pee on myself at events like this but that's different. quadrant two, lots and lots of qualities at the highest level human, humans can perform. i alwaysargue that navy seal probably have --but in hundred things. you follow? that's prettyhard to do. that's pretty hard to do. to be an nfl outside linebacker, you knowi'm three inches too short. at the olympic training center, they were doing the study of discus throwers. so they made us run 40 meters or 40 yards. i ran a four-sevenfully automatic timed 40. it's two tenths of a second too slow to play outsidelinebacker in the nfl.

i weighed 273. come on, these guys arefreaks of nature and there's tactics and there's strategies. when we talk about special operations guys they have to be able to handle, to say dozens of different weapons systems. they have tobe able to drive vast array of vehicles well. you follow my point? any, yet, your neighbor bob want to train like a navy seal. the same guy who can'tmow his lawn wants to have the discipline to train. ok, you got that point. quadrant one, lots and lots of quality that are very, very low level. that's the importance ofhigh school and pre-high school physical education programs. do not come to myhouse on the superbowl and say how many of that? you should know the rules ofevery major sport. you should know how to play

most sports. doesn't mean you have to be good at them. i always joke about when i was a sophomore, my basketball team the endoplasmic reticulum, we won, we won our last pe class tournament in basketball. i swear the score was 4 to 2 at the end or 45 minutes of play. we were terrible but we were the best inthat class. you follow? quadrant three is where the bulk of the population is. and, that's what i'm going to focus on today cause i'm going to make a very tough statement today. i use to make fun of us. very few qualities at avery low level, but this i argue is how you train any aging athlete, any aging performer of any kind and literally, everybody else. so just tosummarize, you probably will never have a quadrant four client. i mean, how many of you ever get phone calls from usain bolt, hey man would you, i'm having a

problem with you know right there at the40 meter line. i'm not accelerating like they used to, you know. what would i tell him to deadlift, i don't know. don't deadlift. i don't know how to work with sprinters. you know how to work --my best deadlift is 628. the world record my size now is 1050lbs. i don't know --just you know, pick it up, you know --what do you say? when someone deadlifts 990lbs, what do you say, know you? you might work with football, rugby, or special ops people. you might and many of you do. still listen to my point today. the little ones are in quadrant one. so basically, q-3 is active athletes, active operators, over age 22, and what i calleverybody else. after age 20 or so, you are in quadrant three. and, there's two kinds, you know what's cool

about what i'm going to give you is that in the future you can call up and say dan, i've got a q-3, e-squared, six and i can't convincethem to stretch. i'll understand exactly what you just told me. so i'm trying to systematize howwe discuss the general population and their needs, and i hope there's somevalue to that. quadrant three, a-squared (qiiia^2), quadrant three active athletes. from what i've seen from this weekend this is the population you guys seem to want to work with. the agingfirefighter. the problem --does anyone work with aging firefighter? ok, is there a problemcommunicating with the aging firefighters about what they need to do versus what they want to do? you follow, you follow? so that's what i'm trying to do today. and, i'm going to give you a tool kit today at the end, that you'll at

least have --yeah, yeah, i know you want tobench press, but between sets a bench press, i want you to do hip flexor stretch. you follow? cause guys will be bench press. you know how i program bench press and curl? you guys know how to program it? great, write this down. don't. idon't know of a male who doesn't do it. so why put it in? my discus throwing champion --i'mleaving --what you want to do the bench press? you just finished snatching, cleaning, jerking, and i sent him away --can i bench press? yes. coach, it ok if i do curls? why do you ask? i know you're going to do it. don't put it in. they'll do it, trust me. and women with stretching and ab work, never program it. never program it. they will do it. it's like oh, is it ok to work our abs today? oh, what a miracle, i've never heard that sentence. program the q-3. do the sport, do the activity andthen in the gym do the fundamental

human movements with me. the best way to get someone ready for doing stuff over in the lovely countries we spend time in is to have them spend time in the country to walk around with, suppose to be only 33 pounds but it's always 85 pounds of stuff, walk 10 k. that's a good workout. you don't need atreadmill after you just march 10 k with 85 pounds on. you've taken care of your cardio. you've taken care of your lymphatic system is wired. you're fine. the second point is the killer point and this is the key, our job is to address the weaknesses but i want to compete withstrengths. you know when i was a discus thrower, i am a fast twitch monster, but it's funny cause you know i was this close to being in the nba? you guys know that, true story. that's a joke.

ok, as a fast twitch thrower i couldn't beat all the guys who throw with these longlevers. so in practice, i practice long levers but it meets, i try to explode, outexplode everybody else. you follow? address your weaknesses and deal with your strengths. i think our military when it does its best work is when we have our guys who kicked down doors and do bad things, kick down doors and do bad things. not teaching preschool. assessment. title of my next book is called can you go. it's a phrase that every football coaches has used in their life, you know and every one who's ever worked with adult population. you know this guy here bob, bob shows up and says, i didn't sleep well last night, you know the people next to me, they've gone out of place and ate,

didn't eat prime rib cause they ran out of prime rib and this guys been complaining all night. they drank wine. it was so loud i couldn't sleep. i think i hurt my hamstring. my inner soleus cramps when i do like... as a coach at the national, you know i say to them? can you go? cause that's what it comes down to and if you can't, you get left behind. i mean i don't want, for you guys who arefirefighters --brrring, brrring, my house is on fire. ah yeah, we really had a hard workout this morning, so my hamstring, i think i might have pulled something. right? you have a solemn duty to scramble out and help me out, right. so can you go is it, and if you tell the fire captain, youknow, your leg is broken off, can't go today. he'll go okay, you know, someone upand that's it. so what did we learn so far? we just focus on two things when you areworking with active athletes and this is what i

focus on. first and foremost, standards. i have standards for every sport i coach and if you're not up to them, my job's get you upto them. that's part one. part two is the hard part. what are your gaps in training? ijust summarized strength training with the five basic in what i call the sixth move: push, pull, hinge, squat, load, and carry. now i know other people, here's the problem, they will say vertical press, horizontal press. you guys know why that's a problem? i have yet to work with the male athlete who doesn't press enough --too much, ever. so by having two categories they're going to 200 military's, 500 bench presses, and a set of eight squats. so that to me is a gap. push-pull, hinge squat, load and carry. load and carry are the

farmer walks, the prowlers, the predators.i'm very happy to see them all the time nowadays in sports. when i started doing load and carries, i was 46 years old. basically, the season before that it was thesingle best discus throwing year of my career. if i would've started doingload and carries when i was younger, i wouldn't have that big swoon for about20 years of my career. it's weird to say that at age 46, just adding farmer walks, sleds and prowlers got me back to a national level as a discus thrower. anybody know the problem with being a 46 year old discus thrower? is you have girls in high school and prom is more important than the west coast relays. i'm not saying prom is bad. i get to stick a pin in a boy. and what i called the sixth movement is

everything else, but honestly, its mostlygroundwork. if i could get people rolling i'd be the happiest man in the world. and at my age. is anybody at my age? you post-50. anyone here post-50 besides me? ok. in our age group 28,000 americans died from falls and fall related injuries every year. here's an interesting thing, i'm going to use you as an example. we're both in our fifties, we both go to the doctor. he goes to the doctorbecause he found something weird on his body. i go cause i broke something in a fall. statistically, in two years, his survivalwith cancer is higher than my chance of survival with a broken joint. when's the last time you went to a normal gym and saw people on the ground at all? folks, teaching your kids rolling and tumbling, fall breaking, fall training, really

important. at my age, with a totalhip, i'm now back to doing cartwheels and the reason i'm doing cartwheels is i want to dance with my grandchild at her wedding. so that's why. every other quality, so on the gaps, it's what aren't you doing. if i said anything there and you're not doing farmer walks. your're not doingdeep squats like the goblet squat. you're not tumbling. that's a gap in yourtraining and the best way i can get you to move back up, is just add. you say, where i'm i gonna have time? stop bench pressing so much and start doing farmer walks. instead of curls, tumble. well dan, when are we going to do bench press and curls? i don't know?

do it on your own. every other quality comes from the actual sport you play or from the work do. if you have to climb ladders for your job,i can't, that little ladder thing in the gym, you know ladder thing? god bless it, it's great. ain't nothing like climbing a ladder when there's fire drop in on you. right? actually if you did it in your gym, havepeople, --that, see we can work this out. talk later and we'll make a machine for that. we would make money on this you know. call it firefighter's workout. there's money there. i like where your heads at. so the elites can clue us in on a few things. now if i had in my longer workout, workshop, i go through thefinish high jump standard, the finish long

jump standard, the standard for a bunch ofdifferent elite sports including american football, but it's interestingbecause when you take all the standard of elite sport, the numbers end upbeing right around there. for elite high jumpers 200lb snatch, a 300lb clean, and a 400lb squat. i have a point to make on this. tom --famous study on the discus, you need to bench four, snatch 250, clean 300, squat 450. if you could do that you had the system needed to throw international levels. now here's the point, if you don't, ain't my fault as your strength coach. its technical, it's something else. so what standards allow you to do --now i don't know if you guys have a standard in your gym -- i'd like you to try and get some because what

you can then say is here are the standards. you do the pushups you're supposed to do, you do the pull-ups you're supposed to do and you're still getting hurt on the job? this sounds cruel, but it ain't my fault. what's going on out there? so then we can focus on the out there side. you know, if you --there'salways that one guy who doesn't duck when you're supposed to duck. getting his bench press up to 600 pounds ain't going to improve his ducking ability. he needs to practice other things. you got that? whatever it is. the value of this little thing is it allows you to take a standard for everybody else and this comes from last night's dinner. these are the standard that i have and i'llgo through one of them in great detail in

just a few minutes. stand on one foot is a standard youshould try to maintain until the day you die. now this is going to be our first test when i do my assessment with you in just a few minutes. number two is hang from a bar for 30 seconds. i am shocked when mytwenty-something guys can't hang from a bar for 30 seconds. now they can do, like this one guy can do 15 pull-ups but hanging from the bar like this, it doesn't expose his grip, itexposes all the problems he has here. last night we talked about --i have this new, i justwrote an article about it, it's my new way of doing the pull-up test and i really likedit a lot. i'm going to share it with you and everybody who you ever give this to isgonna to hate it. stopped doing 10,000

pull-ups because you hang from the bar for30 seconds and then i say go. you do one pull-up. you hang in the bar for 30 seconds and isay go, two. so when you say you did five pull-ups in this method, pull-ups aren't your problem. pull-up aren't your problem. here's the nice thing if you are testing large groups, you know those guys, especially you know, a lot of myfriends willl go into the marine corps and they do that marine corps pull-up, and no offense to the marine corps -semper-fi. but they they go tobootcamp and they lose about 40 pounds of body weight in boot camp and do pull-ups and do like pull-ups 35 times a day and they come back they said i can do 55 pull-ups.

well, yeah if you can keep your body weight at130 the rest of your life and you pull-ups seven times a day, you got a chanceto maintain that. but this method exposes a lot of that. the third one,standing long-jump your body height, one of the signs of aging is the loss of spring. the loss of fast twitch muscle. on friday i'm going to the stark museum. you guys know terry todd and jan and terry todd? great people. he's the one who taught me this about me spring. the sign of aging it's funny, cause for looks, it's your butt, but it's also the butt provides spring. the two things happened together. you know it's not muchto say, you may say well i've jumped xy and z. fine. maintain that as long as you can. squat down, thisis very interesting one,

squat down, hold for 30 seconds and stand up.again everyone thinks it's simple until they do it. what it shows you is how's that lower body mobility? it's interesting 'cause hang from the bar is anupper-body mobility test. ok farmer walk your body weight. if something bad comes down it'll be nice to be able to carry your own body weight out of the way orsomebody eleses, and then, of course, i'll show you the back up test in just a few minutes when we move. i'm just throwing this slide in. these are my standard that you should strive

to your death bed to hold on to and get a lot of you here who are young and full of spit, you're laughing at those, but trust me, sit down with your mom and dad or uncles and aunts and you'll see what happen. in other words when you look at the vast population. realquick, before we slide into the assessment, even if people aren't athletes, always learn thelessons that we learned from athletes. interesting thing, i work with a numberof professional teams, and there's one that has to do this flight. they had to go from seattle to tampa bay, i think it is. it's the longest flight in professional sports that still stays the united states. you got that? when i first pointed this out to the team, they're like that's so true. i'mhorizontally gifted, ok, and when i fly even in a good plane, as the flight goes on, i start to do this. you see what's happening? you remember janda a few minutes ago? janda's

tonics? flying does this to us. so what irecommend they do, almost immediately, is a hip flexor stretch as soon as they get to the hotel room, and simply assess their hip flexor. so in my world, the key to thehip flexor stretch, i'm 99 and all that, is my big toe, ok i have my left knee down, so myright big toe, my right big toe is pushing as hard as i can to hell. or trying to or whatever, ok. so i'm pushing hard. now today i know, this is weird, butthis is a lot tighter than it normally is. could it have been the fact that i flew fromsalt lake city to orlando yesterday and then couldn't get a room for four hoursand then have hung out with the sorinex

crowd last night? yeah, i was sitting down all day long so today my hip flexor's tight. if we're going to go out and throw right now, it'll be worthy we take a little extra time to loosen up. second is t spine. you know you'll always see people on the plane near the galley or the bathroom, there're always trying to do that. if someone's throwing the ball your head at 98 miles anhour, and your little stiff today, you're in trouble. ok, and finally, the one that reallythrows people off is rotary stability. in our test for rotary stability, is asingle side leg, it's just this one, ok.

that's our test. now if 90% of the time i can hold that, no big deal, but i get off a flight from tampato tampa and i'm like. why don't we take a few minutes to bird dogs, basic bird dogs, and then build it back up? hey, it's only going to take 3-4 minutes so why not do it. so remember that. second, elite athletes --here's an interesting thing, every person in this room can tense at the exact same rate. the ability to relax faster and re-tense is the secret of being a genetic superstar. it's not how fast you tense. it's how fast you relax. so i consciously train my athletes in the system from bud winter. the book is called relax and win. i liked the book a lot, bud winter. it just came out in a reprint, which is good because itwas almost $300 to buy the old copy. you guys you're lucky, this thing called the internet, i don't know if you've heard about it? relax and win, i consciously teach my athletes to over tense and then

shake it out over tense, shake it out and then i also put them insituations, in practice, where i put him on so much tension, you know we're going to do a one throw competition, and i say bad things, really inappropriate things to him. i try to getinside of his head. i say things about a girlfriend. i'm just try to --every time he stands up to throw, i stop him and make him sit back down, stand up to throw, i sit him, and then i going to say, if you don't throw far i'm still posting results, you know, and i just kind of get jerking at the kid. why? cause i what the kid to go like this. there's a picture of me at national's a few years ago like this. someone said, why such a big smile? well i knew he was about the win.

well, how did you know you were going to win? cause i was throwing. it was kind of a joke but it was true, because i had worked so hard on relaxing, that i was relaxed. i tell you it's weird, if you smile to your opponent, they don't like that. number three, some of you might be wondering why you look so sore and beat up. but for four days before i came here, both my child and my godchild decide to move into new homes, because i'm a person of horizontal giftedness, i got volunteered to help. so for four days, and you can seemy foreams are pretty trashed, right. so for four days i gave my great skill set of moving boxes because lifting weights make you a much better person to have around when you're moving, and if you have a child, it helps to be really big and strong. if you have good looking daughters it really, really,

really helps. and sadly point four, and ilove this, can you go? that's how i assess. and, honestly, for most of you, and i know i'm speaking thesame language, i know for firefighters, i know for swat teams there's no question. can you go? that is, that's your assessment. i don't want to hear about --no offense, i love the fms, but if your fms score was nine and that fire start, you can't be sittingthere and going i need to do my correctives. if your daughter throws up on you at midnight and you say, honey, don't you know i got a zero on the shoulder mobility test? so sometimes in life, can you go? so let's go to the assessment. anybody wonder what burt looked like before the beard? thank you for that picture. so, number one, i have a very simple assessment we are about to go through and i feel like when i'm done

with this a lot of questions will beanswered and i'll give you some ideas how to work with the male and femalepopulation. here's, i'm going to answer it right here. males need to do more mobility work. females need, generally, to do more strength work. guess what, every guy i know willlift weights. every woman i know will put their leg up on a thing and startstretching. our job is to talk and to get that to reverse itself. when you're doing anassessment don't promise or claim anything. you know nothing, you're just simply assessing. so this is my 1-2-3-4 assessments, ok, and we're going to go through it right now. some of it isjust clearances but i think they're very important. so elite athletes teach us certain things, they teach us that there's these

travel issues. having big guys inplanes, we have these travel issues. interesting, cause janda told us thatwith injury, illness, or age those are muscles tighten up. once againthat's what happens as we age. we need to stretch those. --said the guy with the biggest butt, lifts the biggest weights. janda predicted that. these are the muscles that weaken with age. the butt, the deltoids, the triceps, and the ab wall. best ab exercise i know is vomiting. you've ever had a good night of vomiting, you wake up the next day, --my knock on crunches isn't crunches, it's the fact that you'retraining this fast twitch muscle.

you follow? another way to think of the tonics is if a tiger was chasing you and you had to hold onto a tree for a long time, you'd want those totighten up, but if you're out chasing a squirrel or trying to eat at dinner and hit it with a rock, you'd want the phase six. it's interesting in the tradition --gave us reg park, they use to guess thataround 25 reps, you'll notice all the traditional greats, the pre-anabolic guys, always did 15 to 25 reps in most exercises. the warms did great research itcomes to us as three sets of eight. i'll tell you jonas salk i think is a saint. he never patented the salk vaccine so that we could all be polio-free. that's abeautiful thing. the warm work with guys hurt form wwii and the polio victims, if you haven't read the book progressive

resistance exercise, you don't reallyknow the history of our field. you don't. it's a marvelous book. the sad thing is you're going to look at that book and say wait, all these guys you said they invented stuff? except the goblet squat. that guy's cool. ok, assessment test number one can you stand on one foot for 10 seconds? what's weird about this, i had a necrotic hip and had noblood supply to my leg. i couldn't stand on this leg for 10 seconds. that's fine. i couldn't stand on this leg for 10 seconds. why? there was something wrong with me. we couldn't cure it by looking out one eye and swing --there was something wrong with me. one of my good friends didn't tell me but she had ms. she wanted to workout and look good, but she has ms. god bless her, shecan't stand on one foot. why? she has ms.

years ago, 1991 this very wealthy man in salt lake, i was training him, he couldn't stand on one foot and ankle hurt and i said, why? did you step off a curb? no, i don't know. we sent him to a doctor, he had prostate cancer. now why does prostate cancer... i don't know, but this is a universal truth that i stole from very quality people. if the person can't stand on one foot, send them off to see a medical doctor. why? i don't know. it's interesting the more people that start doing this, how long does this test take? it takes 10 seconds. so, we only do one foot. oh, here's another cool thing about this test. people start practicing it in the gym. i'll show you. after 20 seconds there's no value to this test at all. i'll see people standing for three and a half minutes just try to. hey, that's great. anytime peopleare trying to trip a test, god bless them, that's

great. this test is clearance. hey, does anyone know what time i go to? is it 11:10? why we're in great shape. if pass the test, fine, keep assessing. if they fail, i want you to refer out. here's the thing, i know you guys --those of you who kick doors down and stuff and all macho and stuff, but something like this shows up, let's take care of it. go see a medical doctor. that's test number one. the one foot test. then i have two measurements, the two measurements, by the way ladies, you want to train in my gym. my scale only measures one thing, do you weigh over 300? under 300, we're fine. according to the research we have now, once you get over 300, the numbers, the statistics, start really hitting big. if you weigh over 300 pounds, this is aclearance test, whether it's male or female and

females all tend to say, that's awfully heavy. yeah, i know. remember only 14 to 16 percent of americans have gym memberships orexercise at all. we have about 84 percent of our population we're not touching. here in orlando, i don't wanna be the guy who says cause this is inappropriate but i guarantee if you went to one of the parks and just sat there and watchedhumanity walk by... i've said this many times, if your spouse leaves you, you're feeling terrible about yourself, sit on a chair in las vegas for 20 minutes in las vegas and just do this. i didn't say that. if you're over 300 i insist on three tests. first is the eye doctor. you should all be goingto the eye doctor once a year. before i had my total hip, my doctor who i've known for a long time, he kind of leaned back as he's looking my eyes and he's friend so he's trying to do that whole

i'm a professional but i freaking out thing. i guess my blood pressure was through the roof. an eye doctor can seehigh blood pressure. they can see arteries moving. its the only professionthat can see. they can also see diabetes. so when you go to an eye doctor, not only do they check your eye sight, which is important, but they also have thisability to tell you what's going on in your cardiovascular system, with just lookingat it. they can see diabetes, which amazes me. they can see cholesterol building up. interesting thing, two years after i got the total hip, he says, i can'tbelieve the difference that getting you out of pain has done for your

cardiovascular health. i mean, this is just one doctor's opinion. number two and this is an interesting one, dentists. hey, hi, i'm dan john fat-loss professional. you need to eat more vegetables. well if edna has, needs a total crown and has seven cavities and you tell her to eat carrots, it's not that she doesn't want to, she physically cannot do it. stunning insight from my doctor, dr. seth spangler. i said to him, do you see many obese patients? and he goes no, i never see them. so i went to the ada website and look up obesity, their recommendation is get wider chairs. ask your dentist, if you go, how often do you see overweight patients? and they'll say rarely. now this is the question for all of you and i want you to think about it with all your clients and all your people,

is it the chicken or the egg question. does bad teeth lead to obesity or does obesity lead to bad teeth. i don't know but i know this, in 100 years they are going to laugh at us. like we laugh at people back... if you just took a bath, you wouldn't get the black death or you know whatever we say, eat more protein, whatever. they will say, lack of dental care and lack ofsleep was the obesity epidemic. that's what i think. we're sleeping less and less and less and i know we eat a lot of sugar. i get all that, but if we take care our teeth and get more sleep, i thinkthings will turn and then finally when they go to the medical doctor will belike i know, i know, i heard this before i know. i know i got high blood pressure, i know. cause it takes those three visits. if they don'twant to do it, do you really want... my favorite thing of all time, i only put heart rate monitors on people when i train them and

then have someone like parker, he's one of my interns go stand behind with the thing like this, weighed 350 when he first came to train with me, he did 1, 2, 3 presses and parker went. his heart rate after three presses was 174 and going up. you really want to train that three hundred-pound quiet client without first getting a look, see? i've never killed a client or athlete. now i've wanted to, let's be honest. i've wanted to kill many of them. this is a clearance test and now we start with the actual assessment. ifthey can't do this, they weigh over 300, we don't start, but now we start this test. this is the height to waist ratio, height to waist. if i double this measurement i should be that tall. ok. i have to grow a little bit taller to make this work but don't worry, i'm working onit. i stretch every night. this is hard to explain so let me give you someexamples, if you're 72 inches tall, male or

female, your waistline should be 36 inches. now greg o'gallagher recommends even more. he says 34. i don't think i've had a 34 inch waistline since the first time i'd clean and jerk. so if your 64inches tall 32, 68 inches tall 33. these are all problematic waistline. here's thefunny thing folks, this is the most important tests i take. the bulk of the clients iwork with, young men especially are failing this test more and more and more.we're talking high school kids. so this starts with how to apply this and thisis my venn diagram. so, the mobility issues will be one's, body comps are threes and the strengths are fives. seven means you failed all... failed, you did not pass all three tests, ok? twos mean you had a mobility issue

and a body comp issue. fours. men. ok. fours mean you had a strength issue and a body composition, women. and here's a secret, this is how i train off-season athlete in specialguys, i train them as sixes no matter what they are, almost universally, you know. when i'm working with an nfl linemen, god bless gray. gray snapped the ball to brett favre, dan marino, tom brady. he has three super bowl rings. and you know, he wouldlighten up in the off-season to 315lbs. that's when he was skinny. we're not worried about his waistline so we trained him as a six which is combining strength work with mobility. so if i can give youone thing to take away today, whenever you're working with someone who's in a collision occupation, firefighters, swat,

whatever, strength mobility, strength mobility.our rest periods are mobility work. so there is no rest my gym. no one rests youjust move on to mobility work. so here's the interesting thing, bird dogs raise your heart rate. mobility work, for most men raises the heart rate, so youget your cardio in by stretching. next i move to three questions. question number one is the one i'm going to get pushback on, the rest of my career, i'm right. you're wrong. no one's ever lied tome about this. how many pillows does it take for you to sleep comfortably at nightand there going be a woman in here going that's just not true. i don't really need threepillows. i just like it.

very comfortable. i don't... if youranswer is one, we move on. more than one you are a mobility client and i'll get hands go up, well i do bikram 17 times a week. right, see the hands go up. yes, sir. well that's one or less, that'sfine. i like to sleep on a bed of nails covered by rattlesnakes, but not big rattlesnakes, medium size. western diamondbacks. and i drink their venom for breakfast. ok i gotta tell you man, this one, i guarantee there's going to be someone coming up after, hey man, you know. last weekend i put this up thereand this guy --so we have one of my good friends is a doctor and she put himthrough, so we did the fms screen on him. he zeros on two places. ok, you guys know if you do fms, zero, that's not passing. that means your in pain. he can't do this. i'm a discus, you know all the discus throwers are going. even after 45 years i can do this. then she does that

thing called the sfma on him. he is just a wreck and then he walks over and he goes i don't agree with what she said. ok, so you just had a doctor walk you through the fms, the sfma, telling you you're jacked up, and everything you do hurts but you're fine. yeah. and so i just take the wall andstart slamming my head against it until it starts to make sense. folks this is a tough. so, now here's afunny thing, when i'm at home i sleep with one pillow. when i get out off these flights, 1, 2, 3. why? what happens when i fly? my hip flexors tighten up, i lose my t-spine, well i lose my rotory stability too, but if i'm tighthere and tight here, then i put a pillow

between my knees. you guys follow? so i get this wonderful chance weekly to see myself swim from one to three. so if you failthis, you are in this area. here's the interesting thing, i'm trying to work with this guy last week, trying to convince him that he's the only absolute 1 i've evermet my life. he was strong, very strong, very lean. figure out later on he was problem on massive amounts of the ephedrine. that's the only way to explain thebehavior and you need to, you know, stretch out your phasic and quit doing so much x, y and z. he can't hear me. why? because he is male. telling males they need to do mobility work is the hardestthing i do. so i have a way around it. the next two questions are simply forlistening. these will help later. now this

workshop, today, i don't have enough time for this. but i also classify people who come to me into five categories. detrained, which is the worse. that's i use to, could have. that was high school. coach hated me. i should have played in the nfl. i benched 500 pounds, i ran a 4.1 forty. the guy's this tall. use to, could have. well, when i was in high school, i was a cheerleader. you guys get these clients? yeah no matter what you say... the one female who told me that she haddone thirty diets in her life. i couldn't teach her anything. the best are untrained. wow, what is this called? it's called a kettlebell. wow, it's heavy. overconditioned and undertrained, these are people that alwaysliked the vomit in the bucket and they can't, everything they do is ugly to look at and there's a lot of them now. the bulk are dazed and

confused. all right, all right, all right so i read on the internet that protein is bad for you. no wait it's carbs or fat, yeah they're all bad for you. so wait, if i can't eat protein, carbs or fat, what should i eat? and you shouldn't drink water because its got pesticides or metal or... yeah, that's your client right now. that's the 99%your client. so i heard weightlifting make sure muscle-bound. the research doesn't say that. yeah but my mom said so. of course that glorious client, if you ever get them, those seeking mastery. i've never had one. question two, these two questions are not on the venn diagram. these are just to get behind the curtain here a little bit. do you eat colorfulvegetables? originally it was do you eat vegetables? potato chips and fritos arevegetables, you see. so we had to back off

on that one. colorful vegetables. here's what youwanna hear. if they say, oh yes, absolutely and they weigh 350, i now knowthat i gotta a not a client. there's someone telling me what they think iwant to hear. you guys following that? here's the thing if they say, no i don't eat vegetables. they get this look of disgust and anger on their face. now you want that client, cause when you go away for two week and you say, well did you work out? yeah. guess what they're doing? they're telling you the truth. so you just have to practice listening and the next question is an interesting one too. do you exercise forat least a half an hour a day? cause if they're eating colorful vegetables and trainhalf an hour a day, and their morbidly obese and can't walk... see that disconnect? by the way, elite athletes don't trainhalf an

hour a day. they take days off, you know. go to an nfl team on monday, they're no where around. so, you follow? so what you're trying to do is to get behind the veil. if they answer yes to both questions, it allows you later when trying to talkto them about what they need to do, you'll have a way to get around that. you follow?remember, you know, we go on our first date, i'm gonna tell you if you say you like flossing... oh, ya man, i'm a flosser, i love flossing. it doesn't matter what she says early in a relationship, right? we're gonna, i'm going to agree, right? so we're early in a relationship, i say hey i want you drink23 protein shakes a day and i want you to drink two buckets of metamucil on thehour every hour. oh yeah man, right on, that sounds good. it's not true. it's not going to happen. when i get first, my first thing is, i want you todrink two glasses of water a day. if

i'm your accountability buddy and i call you up 9:00 at night and i say hey did you drink your two glasses? and i'll hear this, oh heck, i forgot. most of your clients can't drink two glasses of water a day and yet they think though, that you can put me on the spartan regiment and i'm going to go kill a wolf. and, then now comes the part that i find most interesting... how am i doing on time still, i'm sorry to be that guy. 15 minutes, we're in great shape. do you guys feel, i hope you feel like you've learnedsomething, ok. i personally could listen to myself all day. ok, it's so simple, i get thisfrom my friends stu mcgill, now in our gym we do the push-up position plank butthis plank is fine. i like the plank on one hand with the feet in the air for two minutes, that's what i like to do. can you hold a plank for two minutes. and someone's going to rase their hand, what if the person shakes. that's fine. they shake, i don't care.

here's the thing, here's how to make everyone fail the test the first time. say go and don't say another word until 59 seconds and then say half-way and you look around and boom, boom, boom. according to my good friend stu mcgill, and you know he's my good friend cause i said that. he says either, and this is why i love stu, either, if you fail this test, either your a beast or you're lazy. so that kind of summeraizes it pretty well, i think. so on the venn diagram this gives us a look-see intothis. if they can't hold the plank for two minutes, they are a strength client. why am i going with such simple tests so fast? because we've got to get to work, by the way, how long does this 1-2-3-4 assessment take? it takes about five or six minutes, at the most. but it is giving us a chance to figure outinstantly how to program this person. you got that? and

that's the problem we have. someone comes back wrecked from the field, my job is to get them going again. so what are we going to do the next nine days. then next three days, heck that day is pretty good, ok. if they fail the plank, stop assessing. these are pictures from my backyard where peoplefailed the plank. these are pretty good. you stop. if they fail the plank, you stop. now a lot of you, iknow want the other three tests and the other three tests have a great value. thethree tests for this, after the plank do some form of the get up test. now i'mgoing to show you the brazilian one. if you go to my website danjohn.net i have athing called three longevity tests and on there, there's a youtube, of the doctor inbrazil and he goes through the get back up

test. honestly i think it's about a 45 minutesexplanation but let me show you how to do the test. get down on the ground, get back up. good. that's the whole test, but he goes over it indetail. you can tell the irish in me by the fact that i couldn't watch the whole thing. so i'm going to show you the get back up test in just a second, ok, but i have another test for you guys. can i just borrow you for five seconds?you're in sweats, so yeah. so let me show you the test. ok watch how i do this. ok i want you to get on your belly, get back up, all right get on your right side for me, get back up, get on your left side for me, get back up, push-up position plank, get back up, on your back, get back up. good. so those are the five basics, ok. stay with me. so your right

hand stuck to your right knee, glued. if it comes off a puppy dies ok. so let's do this push-up position plank. so i would doall five of those basics, just for time, get back up, good. hand on left knee. on your back. just get on your back and get back up. when people ask how it work abs, that's how i do it. you see how he just did kind of a sit-up? good, hands off. take your right hand, put it on your left knee. but you do what you do bellies, right, left, push-up, back, with every one of them, ok. right hand, left knee. thanks for doing this by the way, really appreciate it. let's go on your belly. no, lay on your belly. no, hand is glued. now get on your belly. get back up. good. hands off. left hand, right knee, now lets go on your left side. hey see how he’s thinking. most 58 year old, you say get on the ground we do this. it’s all the way down there. get back up.

so i just gave you --stay, stay, stay --so if you do on your belly, right side, left side, push-up position, plank, that give you 25 get back ups. let me show you two other variations that i use with your population. both hands behind your head. push-up position. nice. ok, get back up. now this fun variation, this is an advanced one. put both hands on your own buttock. you have to clear that up when you’re working with certain parts of the military, gets a little weird. ok, let's have you go on your belly. ok, get back up. see this? so if you’re working --thanks, perfect. i really appreciate it. hey, you have to have great respect for someone who just steps up. thank you so much. that’s hard to do. so i just gave you 35 movements. it’s a great warm-up. it gets people up and down. just kind of remember that. the other two tests are the standing long jump. ok i'm six-foot, so i should be able to jump six-foot but to be an elite discus thrower i should jump nine. if i'm jumping six, my problem is somewhere between six

and nine feet. you follow? now if i can’t and we start doing deadlifts and all of a sudden my standing long jump improves deadlifts are helping. you follow that? so this also helps us test the program. i use to use a million tests now i use two. i have a thousand tests. i've done everything you guys have. i’ve stolen you guys blind for years. these are my two real tests. and the other one is the farmer walk. i used to get a lot more fancy but you just can't do --i have farmer bars you don't. someone weighed 209 pounds one time and we're sitting there trying to figure out how to get half of 209 pounds in each hand. i just stood there. we're getting stupider as we stand there. so here's the policy we use now, we use a trap bar. if you’re under a 135=135, 135 to 185=185, 185 to 205=205 and everybody over 205 uses

255. the standard we have is a 100 meters --200 yard walk. 50 and 50. if you can, ok, so i put you on a program like my fourteen day mass made simple, at the end of the fourteen days you put on 40 pounds body weight, pretty good. you lose two inches off your standing long jump, but your farmer walk went from 100 feet to 195 feet.--yards. did the program work? well, yeah, you lost a little bit off your standing long jump but if your football player you're not gonna get smaller during the game. you follow? so these two tests, the standing long jump and the farmers walk test allow me to measure the program a little bit. listen, i’m measuring the athlete but i'm using the information to measure what we've been doing. follow? nobody, by the way, nobody does it. so this is the get up

test from brazil. if you get up and down like this, god bless you. i couldn’t have done this as a 12 year old but the cross your legs, you know touch. you lose a point for your hand --because of total hip, i got this thing in my pocket but i always have to put my hand down for the test but that means i'm an eight. statistically means i got about another twenty years in me, which would be awesome. cause my mom and dad both died before my age. not only are these good tests but they make pretty good program, if you think about it. that little thing we just --what’s your first name sir? luke. i read your book. a little theology. if you do like, if you're using kettlebells and you do turkish get ups you cover the get back, or you do what luke did, the get back up test to train the standing long

jump and use a kettlebells. you do swings. that's, by the way, if you don't like swings go to a typical track and do standing long jumps all the way around. ok, it’s something i like to do. i like to go for a mile doing nothing but standing long jumps. yeah, my record right now is four minutes and 30 seconds. good, you knew i was lying. i worry about this. farmer walk test, in my language, suitcase carries one hand, one here like a suitcase. waiter walk is like this. by the way, i’m trying to show you i only had one kettlebell or one dumbbell, you can do all this stuff. and, of course, for the two-minute plank test you can either do push ups, pups are push up position planks. ok, and then i got the goblet squat in the middle. if you should decided, if you had a big gym and only one bell for

everybody that's how i train people. when there's only one bell or one medicine ball for everyone. 113 kids at once man it’s something to behold. me and 113 athletes at once. it’s amazing. how am i doing on time? you guys don't have these slides. we’ll make sure somehow we'll give them to you. ok. all right. i hope you're still picking up stuff. one of the things, since i have 10 minutes, i can go on for just a second. i think the least important thing you have your gym is a equipment because sometimes we have to --everything changes. so if i have nothing but hammer equipment and then i have to go to a place that has a beach, i can't bring that hammer equipment to the beach. you follow? so i always look at equipment a little differently than most people. i love equipment and everything they have out there for

sale is fantastic. having said that, there are times, a lot of my workouts are based, like the bulgarian goat bag swing and some other stuff is based on training with an ammo can. cause if that's all you have or rock, that's what you train with. you follow? so sometimes we have to be smart enough that we're movement first and equipment’s a nice thing to have, but trust me, it’s a nice thing to have. with our new system of the ladder and fire being poured on. i like where our heads at. talk about fat loss program, the adrenal rush alone. it’s like swimming with sharks. you know, you don't have to swim far cause you burn fat. you know. and don't worry

about elimination.what i strive for its mastery. this is one of my heroes from my youth, dave emery, 400 meter champion in the hurdles. he took pen and paper and figured out like roger bannister figured out the four-minute mile. he took pen and paper and figured out what he had to do to be an olympic champion. and to me, i love that. when we apply this before i we apply this, i like that. and you’ll notice, there’s the highs and lows of daily, weekly, monthly and decade training. i'm going through a personal crisis, we’re fine, it’s not me. i'm helping somebody but i have to acknowledge right now to you that someone in my life is hurting. so when someone in my life is hurting, i have to realize that’s going to impact how i teach, it’s going to

impact how i coach, and it’s impacted my workout today. you follow? it’s called life. we have to put our arms around that, you got that? ok. your athlete, the people you work with have these things called lives and sometimes they interfere with what we wanted to do in the weight room. ok, we're almost done, ok. to help with mastery, i use this diagram. so what i've done for your client, what i’ve done is i’ve i put them in one of seven categories. good question, if the person passes all the tests, i train them as a six still. six is the fallback. here's the key, i can't pound this into enough. it's not what the client wants to do, it's what the client needs to do. now let me give you some

tips on how to talk with any client. well that's a whole 600 hours. real quick, the bulk of the normal american population is in the threes. in the three, that is mobility --body composition clients. they need some kind of caloric restriction and they need some kind of, what we call, inefficient exercise. the biggest problem we’ll have any of the --i’m irish so natural we're the best dancers in the world but is anyone not a good dancer in here? ok young man, thanks for your candor. you would do great in a zumba class because when teacher says step all change, you’d be going and the girl next to you goes. fat loss for him, he’s not very good at it. not fat loss for her. if you're a good swimmer, don't swim. if your a lousy biker, bike. you got that? my bike weighs 90 pounds, you do a

century on that thing, you would have had a workout. trust me it also holds about 24 beers you’ll keep hydrated, dan, what are you drinking? water. oh, i thought you were hydrating. other phrase i hate, i hate the word hydration. i hate cardio. i hate hydration. it’s water! your females will be fours. you gentlemen will be twos and really the bulk of your clients, honestly, probably sevens. in the normal populations. so then we re-assess. really simply, people ask me how often do you do the 1-2-3-4 assessment? we did it in --i had a surgery, that’s my life story, for me to say i had a surgery is like you guys say, oh, i went to a christmas party. it's just something i like to do. every so often like, hey, will you

pour some chemicals into my body and then cut me open? so after we did it, i did the 1-2-3-4 assessment, and shockingly, i'm absolutely pure three. so, when you see me in the gym doing something other than inefficient movements, the kettlebell swing is extremely inefficient, you work really hard and go no where. can you follow? if you see me doing anything besides kettlebell swings or mobility work, you have to say, um, dan, what was your assessment again? the standing long jump takes about a minute and a half to do all three jumps. the farmer walk test is a great workout too, and then these are the numbers. --anytime i see your standing long jump and your farmer walk both go up, i feel like we've done some good things in your training. if the standing long jump dropped off a foot and a half,

we gotta talk about the, what would the value to that. like for example maybe in off-season doing a lot of mobility, that’s fine, but we better bring that back up. for most of us, it's gonna be stretched what is tightening, strengthened what is weakening, eat like an adult. i'd like to add adjectives right before a adult. building cardio. how do i know i have cardio in my workouts? cause we have heart rate monitors on. so as a used max tone numbers. so its 180 minus my age, and i love that number. so i want to be around, i wanna from 103 to 123 beats a minute while train. if i'm strength training and doing my mobility, i stay in there the entire workout. strength mobility, strength mobility, strength mobility, strength mobility, strength mobility.

thank you very much, goodbye. and of course seek mastery. the value of this assessment is simply this, it gives you an insight into now what. if there is a problem being a coach, use the phrase now what. i have been on the bus when we have, as head coach, where we have lost in an upset that has cost us the chance to go to the state championship. i'm dad on that bus and i gotta tell you man, i don't know what to say. i’ve seen a kid throw three discus throws outside the sector, in the trials at state meet. you’ve probably seen this. kid should have been the state champion. dad comes over, what are you going to say coach? now what? hardest part --what this 1-2-3-4 assessment does for you is that you can say to this client, hey, we’re going to do mobility work. i know you love doing x, y and z, but we’re going to do mobility work. see what i just did for him? for you, i know you love a, b and c, but

you know, there’s this think called the deadlift and this thing called the pull-up. i want to teach you that. see how i did that? it allowed me to fix things. so here is that diagram again. i think all of you are familiar with it, right? and now the answers key. just cheat sheet but on the next slide will be the one we talk about. i have basically four tools. there's a fifth one called mental set. i don't have time for mental set. i might give you one or two quick hints for training up here, is that ok? i hope you guys learn something. i hope you got to realize, i might not be scientific, but i worked hard on this stuff. there is only four tools, and the tools are hypertrophy and mobility training. i always combine the stretching of the pec, with strengthen the deltoid. if

we’re working a glute, if i'm doing swings working a glute, our rest is hip flexor exercises. you follow how this works? so, you combine the two, as janda taught us, it’s what we're trying to do. you follow? so by building one side and stretching the other, both win. the second tool of course, nutrition and caloric restriction. the third is inefficient exercise. that's swings or throw someone into a pool shark they’re learn how to swim. and the last one is strength training. so what this chart does, here’s the problem with sevens, they need everything. so what do you do? you have them drink two glasses of waters tonight. for those of you, most of you here, i'd like to think you guys are sixes. i’d like you to do some strength training and combined your hypertrophy and mobility training. and so, to make it

even simpler, i did this for you, ok. so the bulk of your clients are in the three circle, so let's get started there. your threes need nutrition and caloric restriction of some kind. the answer to caloric restrictions is this, we have a little contest and i did it again yesterday and it was hard. by the way, i ordered a sweet potato, i gotta remind myself i'm in the south. where i come from a sweet potato is a vegetable. down here it’s a dessert. i have to just kind of, i’ve never seen so much sugar, it had more sugar than a donut. i didn’t know that. so, you know, at our gym. we just try --we would like you to eat eight different kinds of vegetables a day. it's this weird little thing. i didn’t say eight servings, no ones going to do that, none of my guys. they’ll beat me up, but if you have a little bit of onion, a little bit of pepper, you follow?that one thing, the other thing is to drink a gallon of water a day. that’s

a tough one and right now i could really use that. and then inefficient exercise, for me, if you see me train, swing, i do 25 swings, one goblet squat, march in place and then a trx stretch and i’m not selling them, cause they never, they promised me stuff but never deliver. oh, chris, i didn’t see you here. if, most gentleman are twos. now it looks like there's a lot there, but if you combined basic bodybuilding training for the deltoids, the triceps and the butt and stretch between and then do some swings, you’ve pretty much covered it. you got that and tell bob, bob eat your vegetables and if he says that words to you. call me and i’ll deal with it. for most ladies, thing two. they love it. they’ll do the swings cause they’ll get sweaty. they love that. then have

them do deadlifts and pull-ups. according to my good friend josh hillis, my god i love his work, a woman is universally rockstar hot when she can do three pull-ups, three dips and either deadlift or squat 135 for five. and some of you are sitting here going, those numbers aren’t very big. shut up, you shut up. it's weird because they get their body composition goals and can maintain it at those levels of strength, but most of the women want to --you know what to, i'd like to just sweat. ok, you want to sweat, i have this thing at my house called a sauna. i can stick you in there. i can hammer the door shut, i'll get the sweat. my home sauna can get up to 210 degrees. i’ll get the water out of you. i might kill you, but you’ll look good. what helps most women is strength, getting stronger, and then alll your dreams come true. and then of course, we still have the seven issue and that’s a tough one, ok. so in

the last few seconds, here's mental set for you real quick. the fifth tool is mental set and think of it as -you guys ok if i add this extra tool? it’s a check mark. it’s a check mark. it’s a black swan. most people think that they have a big lever i can push and that leverage’s pain. the best client you could ever have in your life is a recently divorced woman whose husband has left her for another woman, and there’s a twenty year high school reunion coming up. and they're all gonna be there. why? cause every time edna doesn't want to do, i say, hey i saw bob, your ex, his girlfriend’s hot. put that shoe on her neck. yeah, but sadly pain does --everyone thinks, i wouldn't want to mention mike packowski’s

name, but years ago i’m at denny’s with mike, and we’re doing this pain/pleasure chart and i go, why do you want to make the olympic team, and i swear, god bless mike, he goes, i’d be cool. so you can't use that lever. the second one is prison, and by the way, there’s four p’s, to get you ready for it. the second one is prison. the best diet plan i know is tom hanks, from the movie castaway. i’m going to stick you on an island for four plus years. you have to learn to make fire so you can eat crab besides coconut. it’ works. seriously, folks. sadly we're not allowed to put fat loss patients anymore into prison. i know, it’s like wow, what a good idea. the third, is pain, wonderful, prison, so great.

can’t do it. pound the pavement. b.j. fogg has a site called tiny habits. please, please go. i’d like you all to sign up for his tiny habit program. most people have to take baby steps to a habit. when i first started coaching i used to think that my athletes were just like me. i was wrong. what you have to do is slowly get them now to commit. so with tiny habits it’s this, i drink that glass of water, i smile and i go, yes!! up yours dan john, i drank my glass of water. it’s the oddest thing in the world. he argues you don't floss all your teeth every day. you floss one tooth. why, because you're not flossing now. his idea that most of us, the bulk of us are step-by-step-by-step-by-step. here's the problem, every client you have thinks that they have the discipline of a monk and by the time they walk out that door, they've already forgotten everything you’ve said. so we have

gone, in my school, my group, to tiny habits, as best we can, because that's what works universally. most important thing, the most important thing you do for a client the first day is to try to get them back the second day. that's the key. hey folks, i hope you don't mind me adding some extra slide for clarity today. if it was confusing at all i apologize, but i tried real hard to clean up from our conversations in the last day or so. for those of you who came in late. dan@danjohn.net and my phone number is (801) 288-9180. you're more than welcome to call me or email me anytime. this, a lot of this comes out in my next book called can you go. i'm not here selling

books, trust me. asking lorre, i’m the worst salesman she's ever had, but i am honored to be here. i hope you guys know that when you guys started the nsca, i was still in college and i use a lot of your materials. your founder wrote a book called conditioning for a purpose, that i read my senior year in high school, for the us army pamphlet and it told me i should do power cleans and that pamphlet literally changed my life. so i have a great debt to this organization and thank you so much. i'll be here all day to answer any questions.