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Foundation and progression.

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Foundation and progression.

Post by Cesar on Thu Jun 05, 2014 12:41 pm

Part 2

Part 1

Just stumbled across this 2 part article focusing on foundation and progression. Long and narrow road.
Dan John makes it sound simple even though not easy.
He notes to start focus on Swings, Goblet squats and TGUs.

All goes back to basics.

Thoughts?
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Re: Foundation and progression.

Post by Journeyman on Thu Jun 05, 2014 7:19 pm

Thoughts? The man is right.

And, that's a good summary of what we're 'supposed' to do over there if we stick to kb's. S&S to the 'simple' goals, ROP, S&S to the 'sinister' goals, RoTK. Pavel has also suggested an alternate path riding S&S all the way through but adding presses, squats, and pulls as needed to eventually complete the BT as well.

All very solid and will keep even a naturally strong dude occupied for several years if he sticks to using kettlebells primarily.
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Re: Foundation and progression.

Post by hedwards on Thu Jun 05, 2014 8:28 pm

The basics are the basics for a reason. I wish the article were a bit better written though as it's unclear to me whether he's really declaring exercises with weights to be the basics, or if he's just pushing that detail to those other links.

In either case, it's pretty clear that the basics ought to be done without weights as bodyweight work is really the only way I've ever come across to learn what the correct motions should feel like and programming the body to make the correct motions. IMHO anybody that wants to use weights for resistance training would do well to spend some time studying the way that the body works before adding weight to the motion.

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Re: Foundation and progression.

Post by Journeyman on Thu Jun 05, 2014 8:49 pm

Nope, those are the basics to Dan... and I agree.

Sticking with bodyweight only for a beginner is not the best option; there is no good 'hinge' movement and many people cannot do a full squat with flat feet; thus the swing or deadlift, and goblet squat.

I'd start most people off with bodyweight movements (crawls, hangs) instead of the getup, but it's a solid choice as well especially because it can be progressively loaded from 0 external resistance, and opens up the shoulder, providing lots of options for future progression. Pushups, for example, 'close' the shoulder which is not what 90%+ of beginners need.


Last edited by Journeyman on Thu Jun 05, 2014 8:55 pm; edited 1 time in total
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Re: Foundation and progression.

Post by Dave on Thu Jun 05, 2014 8:52 pm

hedwards wrote:IMHO anybody that wants to use weights for resistance training would do well to spend some time studying the way that the body works before adding weight to the motion.

 :yeahthat:

Keep it light until it feels natural.
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Re: Foundation and progression.

Post by Journeyman on Thu Jun 05, 2014 9:26 pm

No arguments there. But, simply impractical in some cases (the aforementioned full squat and hinge movements being two very big ones).
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Re: Foundation and progression.

Post by Cesar on Fri Jun 06, 2014 3:22 am

Thanks for the input guys. I have not worked the goblet or the tgu enough. Opening up my shoulders is what I need.


Last edited by Cesar on Wed Jul 16, 2014 3:52 pm; edited 1 time in total
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Re: Foundation and progression.

Post by Journeyman on Fri Jun 06, 2014 3:36 am

For opening up your shoulders, imo most helpful would be:
armbar, getup, one-arm overhead carry, hang from pullup bar with ribcage down, wall slides, and whatever T-spine mobs you prefer.

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Re: Foundation and progression.

Post by Journeyman on Fri Jun 06, 2014 3:39 am

...Rotator cuff work, too. Plenty of good exercises to choose from there. If you really want to crack down on that issue, choosing one drill with your elbows tight to your sides and another with your arms at right angles to your body (like the halfway point of a pullup) and doing both will probably help more than just doing one.
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Re: Foundation and progression.

Post by Cesar on Fri Jun 06, 2014 4:11 am

Thanks jman. With all the burpees and pull ups. It is a bsttle. I also sit in front of a computer all day so bridging is further needed.
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