The Art of Manliness - #354： Brains & Brawn — Tips and Inspiration on Being a Well-Rounded Man

00:00:00.000 brett mckay here and welcome to another edition of the art of manliness podcast well physical

00:00:19.080 training has a lot of carryover to other domains of your life it's why we push a lot on the art

00:00:23.920 of manliness can help you become a better husband and father a more productive worker and a more

00:00:27.560 disciplined student and my guest today is a living manifestation of the multiplier effect

00:00:32.080 that physical training produces his name is dan john he holds silver records in the discus and

00:00:36.640 highland games and coaches and consults top athletes in the throwing sports and olympic

00:00:40.660 lifting dan also holds master's degrees in history and religious studies and was a fulbright scholar

00:00:45.780 in religious education and he teaches religious studies for columbia college of missouri's online

00:00:50.780 schooling and today on the show dan and i discuss how physical training can make you a better man

00:00:54.960 in all domains of your life we begin our discussion on how training has made him a better scholar and

00:00:59.560 how his scholarship has improved his training dan then explains what shark habits are how they

00:01:03.920 contribute to your long-term goals and how to develop your own shark habits we end our conversation

00:01:08.300 getting into specifics of strength training dan shares the top three mistakes he sees people make

00:01:12.580 with their training why you need to start carrying heavy instead of just lifting heavy and then why you

00:01:17.340 need to put a premium on recovery this episode combines both brains and brawn for a compelling

00:01:22.080 conversation on being a well-rounded man after the show is over check out our show notes at aom.is

00:01:27.360 slash dan john where you find links to resources where you delve deeper into this topic

00:01:31.300 dan john welcome to the show hey thanks so much i really appreciate you asking me to be here well i've

00:01:40.500 been a big fan of your work been following you on the interwebs for a while now with your writing

00:01:45.300 about strength and conditioning on testosterone nation and other places and we'll talk about your

00:01:49.960 background you know in the introduction we've got that taken care of so one of the things i thought

00:01:53.940 was interesting i read in some of your books and some of your writings is that you know you were a

00:01:57.440 competitive thrower discus all that stuff but i thought was interesting you competed like into

00:02:02.000 your 40s which i think is is impressive so i mean is that normal for throwing sports and if not what do

00:02:07.720 you attribute your longevity to yeah well throwers tend to have a lot of longevity now that's true

00:02:13.720 having said that i sort of lucked out in a way and i'm going to tell you it was two things

00:02:18.380 first i had a very active academic life so you know i'd have to i'd get a master's degree i'd go and

00:02:26.920 go to the middle east as a fulbright scholar i would uh i would teach full time so i couldn't train

00:02:33.260 let's just say this like the other guys okay i couldn't take six eight hour blocks of time out

00:02:38.800 every day okay that's part one part two is i had some injuries and some surgeries that literally

00:02:45.640 took a year plus to recover from my left wrist for example actually my left elbow took a while to

00:02:51.620 recover from i'm looking around my body doing the surgery which is always a lot of fun and i got great

00:02:57.780 ankles though i gotta tell you that my ankles are fine but one of the nice things about surgery and one

00:03:03.200 of the nice things about these academic timeouts is when i got back in the training i realized it's

00:03:10.280 predo's principle you know it's the 80 20 rule and i know it's a cliche in 2017 but it doesn't mean it's

00:03:17.380 not true and what i began to pick up on yeah you can work out for six hours but then look at what

00:03:23.240 you're doing for six hours you foam roll for an hour you talk to your buddy for 20 minutes

00:03:29.120 you mosey over you take one throw you walk out if you only have an hour you can't do all that

00:03:36.000 and so what it allowed me to do is it also allowed me to have my eyes a little bit wider i have a

00:03:43.500 different paradigm than people i competed against look to be a good strength coach for a thrower a

00:03:49.040 football coach it comes down to this the power lifts and the olympic lifts okay good so everyone does

00:03:54.520 the power lifts the olympic lifts okay good well what if something really good is happening over

00:03:59.680 there but your vision is so tunneled you miss it and so because of my other experiences because of

00:04:06.760 the injuries the wrist injury the doctor told me i would never olympic lift again i would never lift

00:04:11.480 again with that left wrist now that's interesting because last saturday i broke some state records in

00:04:16.900 our weightlifting meet so he might have been a little wrong he was he was right for most people but he

00:04:21.980 was wrong for me so when i got injured i would have to look around and see how can i get around that

00:04:29.660 and i think my entire career has been based on not necessarily throwing out which works but working

00:04:38.020 with what works and then combining it with something that might be just as good without such a high high

00:04:45.260 cost and and then it was just remarkable in the early thousands it was strange about 2001 that's 2002

00:04:57.180 2003 and 2004 were the best years of my throwing career i was 47 years old i was throwing marks i was you

00:05:05.340 know i was beating up very good college throwers and their coaches would yell at them he's old enough to be your

00:05:13.180 dad you know but why well because i was instead of just squatting you know set of three rest five

00:05:20.060 minutes set of three i was pulling sleds i was doing wheelbarrow carry carries i was putting on heavy

00:05:27.180 backpacks and carrying rocks and trying new and different ways to build up a system to throw farther

00:05:34.860 and because of that because of a little bit more general training it allowed me to have a little

00:05:40.860 bit more snap a little less i didn't burn up so much nervous energy so i could snap the discus just

00:05:47.980 a little farther than i was you know a year or so before that's awesome we'll talk about some of your

00:05:52.700 you know i guess quote-unquote unconventional training methods here in a bit um yeah it's convention

00:05:57.500 it's funny 2017 everyone's gonna go yeah we all know that yeah you're welcome you're welcome

00:06:03.260 my globo gym has a wheelbarrow that we push around there you go yeah but okay let's talk about your

00:06:08.540 career as a coach how long have you been coaching is this something you picked up i don't know as you

00:06:12.700 got older in life and you thought okay well you know this is my career as a thrower is going to start

00:06:16.860 winding down i'm gonna start coaching or have you been coaching even during the the prime of your

00:06:20.940 throwing career so it doesn't seem that long ago to me but 1979 when i graduated college coach

00:06:29.420 mont had noticed that the his track and field athletes were starting to train like bodybuilders

00:06:35.740 in the gym curls reverse curls tricep extensions and it really bothered him because he believes in

00:06:41.100 the cleans and the squats a little bit different than we do things now but uh he believed in sled

00:06:46.140 pulls and stuff like that but about 1975 because of the arnold the educational bodybuilder

00:06:51.820 the the the world view of weightlifting became a hypertrophy bodybuilding and so coach asked me to

00:07:00.140 run his track and field programs strength and i got that i taught everybody everybody the olympic

00:07:07.340 lifts i taught everyone what a squat should look like and then and when we're done with that i would

00:07:12.220 say you know do whatever you need but if you snatch and clean and jerk and front squat you you're not 0.91

00:07:17.180 that interested in doing much more to be honest with you so i might have been one of the first

00:07:23.580 strength coaches for collegiate track and field now having said that i've always kind of had my

00:07:28.460 hand in helping people my neighbors i went back years ago and they said she called me the pied piper

00:07:34.780 because i was always helping the young kids with stuff and so i guess it's kind of in my blood a

00:07:39.740 little bit one thing when people ask me you know i want to be a strength coach when i grow up and i

00:07:43.740 always tell them well you could do try my path you know get a master's degree you know teach high

00:07:49.180 school history and economics and keep the weight room open for an hour every day after school and

00:07:55.260 teach whoever walks in the door because if you only coach football you only understand the needs of a

00:08:02.300 football player and there's nothing wrong with that and if all you do is coach track athletes your answer

00:08:07.340 can be snatch and clean and jerk and you're perfect but if you coach a swimmer a diver

00:08:13.740 a wrestler your tool kit has to expand uh you coach the 39 year old you know english teacher who wants

00:08:20.620 to lose a few pounds your your uh your tool kit your quiver has to expand so i uh today i still coach

00:08:28.940 mostly i i uh a lot of the coaching i do now outside of workshops is consulting but every day at my house

00:08:36.060 at 9 30 people from all over the world come to work out with me for free today we had a i would

00:08:41.500 say a difficult workout and you just show up and if you're working say like you're working on a

00:08:46.780 kettlebell cert you got to do the snatch test well today well everyone's going to be a kettlebell

00:08:51.500 trainee you come in another person comes in next week wants to be an olympic lifter well today we're

00:08:56.060 all going to help you olympic lift we call this intentional community and the idea that all of us

00:09:02.860 together is better than any one of us and there are times where people come in and say i'm just

00:09:07.660 broken you just just help you know just help me and so we'll do a lot more mobility or original

00:09:13.580 strength that day and everyone so it's i i love it i love what i do i have a i i really like to coach

00:09:21.020 people yeah i love that idea um you know because i we've had we've talked about the art of manliness

00:09:25.980 before there's a lot of men who are lonely they don't have friends and i think that's so important in

00:09:29.500 your life and you're like well how do i get friends like one of the things i do is just like

00:09:33.660 get a squat rack get some weights in your garage and you instantly have something to do with a bunch

00:09:39.740 of guys that it's making your strong you know getting getting you stronger in the process but

00:09:43.580 like during the rest sets you like you're talking and what's amazing is guys like they want to do

00:09:47.980 that like if you invite a guy over to like watch a game those guys are like okay that's boring i

00:09:51.580 don't want to watch that but if you say hey you want to come over my place and deadlift you get three

00:09:55.180 or four guys over there and it's fantastic i don't know if you know the book spring chicken but i

00:09:59.100 think it's brilliant it comes down that longevity is based on a few interesting things about a

00:10:04.620 hundred minutes a week of exercise i do that some days uh some kind of fasting in your life this is

00:10:12.700 for longevity now but the next two i want you to listen to more coffee more red wine and the funny

00:10:19.500 thing is they keep trying to break what's the magic ingredient of coffee what's the magic ingredient of

00:10:24.620 red wine and i tell people this it's not the coffee it's not the wine it's the fact that you're

00:10:31.260 sitting with someone very often let's go get a cup of coffee let's hey i'm hey come on i'm gonna

00:10:37.100 get a cup of coffee hey let's go out it's the connections you make when you're with other people

00:10:43.820 and i think that's the key to longevity i i had a good visit with my doctor the other day and things are

00:10:49.820 great my ldl levels are wonderful it makes me very happy and my hdl is high and all those good things

00:10:56.620 but i talked to him about i i don't mind the fact that statistically i'll probably not be around

00:11:03.420 a ton of time more because the tapestry of my life you don't see me but i'm inner i'm interlocking my

00:11:09.980 fingers the word fitness comes from the old nordic word to knit and i see a fit person as a knitted

00:11:19.820 person and i look at life as a as a i literally look at life i got this from my buddy joe cormier

00:11:25.900 as a tapestry all these different color threads woven together and something beautiful comes from

00:11:32.380 it and i keep trying to let my young interns my assistants my friends my other coaching colleagues

00:11:38.620 is i always ask them how knitted are you you know how what's your tapestry like you know because

00:11:45.180 if all you are is a six-pack abs and you know if you're married you know if you're divorced your

00:11:50.460 kids hate you the dog growls at you you're in my definition of fit you're not very fit if you if

00:11:57.020 this makes sense no it makes perfect sense and i really love that idea so let's talk about this you've

00:12:01.260 you've coached lots of people high school athletes you said the english teacher wants to lose 25 pounds

00:12:06.620 high performance olympic lifters and throwers based on your experience of you know coaching these different

00:12:11.740 types of people what do you think makes an ideal like client i guess you know what makes someone

00:12:19.020 coachable oh uh well how do i say they do it they um they they take what they take the lesson and apply

00:12:30.860 it it's the application that's the key so i can tell you i can literally take every person in your

00:12:37.260 audience and we can all go out in the field and i could teach them stretch one two three the basic

00:12:44.300 four steps of being a discus thrower and at the end of if you had me for a week you know a couple

00:12:50.860 hour sessions every day i i could teach every single one of you to be to throw the discus and then i say

00:12:57.340 let's all come back in here and see how we we we did there's gonna be a few who come back and they're

00:13:03.580 gonna take me aside and say i like what you said here but here's what i did and and then i noticed

00:13:08.140 this and i looked on that that to me makes a great athlete the person who takes that the foundation the

00:13:14.860 fundamentals the basics great coaching great coach athlete relationships are it's very much like

00:13:22.140 making soup i know that sounds crazy to you but if you put that hand bone in there and you give it

00:13:27.900 enough time and you take that bag of split peas and you put it in there and you you give it time

00:13:34.060 you're gonna end up with split pea soup now i just told you that recipe but this lady raises a hand and 1.00

00:13:39.340 says i added bay leaves that was even better and this other guy over there says this there's this

00:13:44.380 great parable called stone soup and if you don't know it cut and paste it and put it into this somehow

00:13:51.420 but the let me tell you or i just want to just trust me on that just trust you on that yeah i i think

00:13:56.300 people are familiar with the the kind of basic thing yeah yeah but to me the story of stone soup

00:14:02.060 is the story of coaching of great coaching by yourself all you've got is all i have as a coach

00:14:08.060 is a pot you know i've got this pot this is a weird way to explain coaching but it's not bad i've got this

00:14:15.740 pot you need to bring the water bob over there brings the split pea soup as the split piece edna brings

00:14:21.820 the hand bone and pretty soon we got this magnificent athlete but you got to add to it yourself it's how

00:14:28.540 you apply the lessons i got this really nice feedback from this uh this group of uh military

00:14:35.100 guys i work with and they to a person were amazed at how much i did not tell them do this what i told

00:14:43.740 them to do is i told them here take this and make it better and i think that's i think that's the

00:14:49.980 key to what you called coachability right so listen but also take ownership and try to improve off of

00:14:54.940 it but isn't that true about everything right i mean let's talk about finances you know you have

00:15:00.380 some great stuff at the art of manliness on uh you had one about in your 20s your 30s your 40s right

00:15:06.300 but you get back to it okay let's be honest if you're if you're 18 years old and you put a thousand

00:15:12.140 dollars into some kind of thing like an ira and never look at it again when you're 60 65 i'm 60 so

00:15:21.420 when you're 60 you'll get this little nice nice little letter in the mail that tells you you're

00:15:27.500 doing pretty good for your retirement little and often over the long haul is true in every aspect of

00:15:35.420 life uh and love and finances nutrition and yet it's so simple that people just want to that's why

00:15:45.500 people don't always like to listen to me when they're young it's because my answers are so simple

00:15:50.940 but they're not that you you take this idea this foundation and you do it and you do it and then one

00:15:58.220 day you're marvelous at it and people said i think i a couple months ago i was in the atlanta

00:16:04.540 airport sky club and a guy turned around funny where the soup was and the guy's name and i looked

00:16:12.700 at him i go you're gary player you eat the gary the great golfer and he goes and you lift weights

00:16:19.020 i thought which i thought was fun and so we talked for a few minutes a story about gary player having

00:16:23.420 a bad day one time and he got really frustrated and someone from the crowd yelled i'd give anything

00:16:30.140 for one of your bad days and supposedly supposedly as we say now he went off and said no you wouldn't

00:16:38.300 you wouldn't swing club to your hands blood you wouldn't do this you wouldn't do that you wouldn't

00:16:42.460 do this and i've always taken a lot from that story because every person in your audience knows what

00:16:48.620 it takes to be a great golfer a great pool player a great swimmer but it's that ability to take it on

00:16:54.620 yourself and dive in the pool each and every day and get those reps in yeah and speaking of that idea

00:17:00.220 of young people you know downplaying the the law the long term there was a great line in your recent

00:17:06.940 book now what where you talked about how a lot of athletes they they they over emphasize what they can

00:17:12.940 do in a day or in a week and really de-emphasize what can be accomplished in a year right i've noticed

00:17:19.900 that in my own training where it's just like you have a bad day right it doesn't go as planned you don't

00:17:24.300 get all the lifts and then you're like you think it's the end of the world but then you look back

00:17:27.980 it's like well i've added 50 pounds to my deadlift in a year that's that's an accomplishment you you're

00:17:34.540 very right i was just down in las vegas doing a workshop for nick rains and fit ranks and i was

00:17:40.540 telling a story about how i had this bad day at this track meet down at unlv a long time ago

00:17:46.940 and uh i look back now on the numbers that i threw that day and i think you know those were pretty

00:17:52.780 spectacular numbers for a bad day and of course you have to be 60 to look at back in your 20 21

00:18:00.460 year old self and understand it but you're very right i argue that about a fifth year workouts are

00:18:05.580 bad i mean that's just one of my little principles so i tell people you know just put your arms around

00:18:10.540 a bad workout in fact welcome that means you're going to have a better one tomorrow statistically you

00:18:15.820 know yeah yeah no my i call my coach uh matt reynolds he calls those like bad workout days

00:18:21.820 those those are your uh your hard hat and coveralls day you just get in you do the work you clock in

00:18:27.100 you check out you do it because you gotta you're gonna wait for the next time i call those punch

00:18:32.060 the clock workouts yeah okay that's awesome yeah that's okay that's funny yeah same concept yeah so i

00:18:38.540 thought this was interesting about you maybe we can tie this into your training as well but you

00:18:42.220 mentioned earlier you were a fulbright scholar you went to the middle east to study i think it's a

00:18:46.780 religion is what you were studying correct i studied religious education systems yeah okay so i'm curious

00:18:53.580 about this because that makes you sort of a renaissance man you're this guy throws heavy

00:18:58.060 things lifts heavy things but also you're studying religious education systems i'm curious how has your

00:19:04.140 scholarship influenced your training and coaching and then here's the other one how is your training and

00:19:09.740 coaching made you a better scholar oh those it's nice you put that together okay let me just give

00:19:14.940 you a real quick thing in religious education like all good education basically comes down to a few

00:19:19.900 simple principles first you got to tell a story you gotta be able to tell a story in fact the word gospel

00:19:25.420 basically means you know good news you got to find out the news okay generally they follow it up with

00:19:31.660 with a picture show a picture now of course in this day and age you can probably show a video but

00:19:36.620 that's not always been the case you'll notice that most churches are covered with pictures that

00:19:42.380 that supplement the story and then the third thing at some level they they ask you to memorize

00:19:49.100 something whether it's the the pledge of allegiance or the lord's prayer or the the five pillars

00:19:55.100 something and and the idea is that you you kind of join the club by understanding these basic

00:20:03.100 simple things that we do funny thing is i just told you how most of us coach sports too i'm very

00:20:11.260 proud to be a utah state university discus thrower since the 1930s utah state's been a leader in the

00:20:19.420 discus throw in the late 1950s one of the young men trying to beat his own brother let his leg dangle

00:20:27.020 out of the ring a little bit more and everyone said it was unsound but every single thrower at the

00:20:31.740 olympics last time uses a variation of the utah state university technique i can tell you our our

00:20:38.300 history and i'm very proud of that story well to understand what that leg looks like well you have

00:20:43.420 to i could show you a picture of the wide leg technique and then of course i could tell you

00:20:48.780 stretch one two three and have you memorize that so actually my my religious education background

00:20:55.020 really helped me it really helped me as a coach because it keeps me grounded that you know you're

00:21:00.860 going to pick up up you know next year i have a whole new sophomore football team and i'm going to

00:21:05.660 i have to start off and i have to explain to them how we lost a football game one time because of this

00:21:11.580 very simple rule you know the ends of the you have to have seven you have to have at least seven men

00:21:17.660 line of scrimmage and only the ends are eligible one young man stepped back so we had six five yard

00:21:25.340 penalty we didn't get what we needed to get we lost the game i start with that story because what

00:21:31.100 i'm trying to point out is what you're learning here on august 12th is going to be impacted in

00:21:36.940 november 2nd or 3rd or whatever and and so i still do that when i coach someone i try to tell a little bit

00:21:44.300 of a story about why this particular thing even though it might not seem very important today

00:21:51.180 down the line might be the key now when you come to performance sports on my end i have stories about

00:21:58.940 showing up to track meets not my fault i mean i was sitting in a van one time and i hear last call

00:22:05.420 men's discus my coach had the wrong schedule so i hear that and coach goes why don't you go down and

00:22:13.900 check it out thankfully i brought my gym bag with me i ran down the head official said we were

00:22:20.060 wondering where you were and i went what and i look around and everybody else is there my first warm-up

00:22:28.220 was my first throw my second throw was my lifetime best i changed my uniform because i had a very nice

00:22:36.140 family hold up a blanket while i put my uniform on for my street clothes so when i say warm-ups can

00:22:44.140 be important but you might not always need them i tell that story to explain when they call your name

00:22:50.940 you step that's what performance is when they call your name you step in the ring you step in front of

00:22:56.300 the mic you step on the stage and you perform i don't want to hear about your excuses so that's how

00:23:01.980 those two things work does that make sense yeah that makes sense and how's your you know being a

00:23:07.340 discus thrower and a competitive lifter how's that helped you with your scholarship or your

00:23:12.460 intellectual pursuits well first thing i would say is uh you know i know what it feels to be in pain

00:23:20.780 i know what it feels to have a hard time sleeping and yet at eight o'clock when the kids walk in the door

00:23:26.380 you you teach but my my job is to what the the discipline the discipline of sports i think made

00:23:37.660 me a very good academic the olympic uh the olympic trials are being on july 16th at nine o'clock

00:23:44.620 okay you remember that okay july 16th nine o'clock okay great the final grades are due friday at three

00:23:49.580 o'clock to me that's i was never late ever in my entire career on grades attendance anything like

00:23:56.300 that because i understood the discipline of of the deadline and how if i screwed up on the deadline

00:24:02.940 it hurts somebody else downstream i love that it's fantastic um and in what i love about your writing

00:24:09.420 because you do get really specific with your programming and your training like that but i

00:24:12.460 also love about it what i think i get the most value out of is just your your insights about

00:24:18.700 discipline about habits and in this latest book now now what you talk about there's different types

00:24:24.860 of habits four different kinds what are those and would you want to use it one of those different

00:24:30.300 types of habits at different times of your life or in different situations or are we talking about

00:24:35.340 the quadrants here yeah yeah you bet well let's go through that okay do you mind uh it'll take a few

00:24:41.660 minutes okay but yeah let's do it okay the concept of shark habits comes from rob wolf and we were at a

00:24:48.700 workshop for the navy and he mentioned this and i thought this is that's the word i've been trying

00:24:54.700 to use a shark habit is it's like a light switch off on here let me give you the most basic example

00:25:01.660 you'll notice that when you email me i email you right back because if i open an email i answer the

00:25:08.300 email there is no if i haven't been online in 12 hours and i open them up i might have a hundred

00:25:18.380 emails i will answer every single one of them because if i open my email i answer my email you're

00:25:24.860 supposed to floss your teeth every day right you know that so i keep floss sticks in that little cubby

00:25:31.980 that's on the left side of the car you know my steering wheel is here there's that little cubby down

00:25:36.620 there so i floss my teeth when i do errands that's a shark habit i buy four five six bags of of dental

00:25:46.540 floss sticks so i have them scatter all over the place so i floss my teeth without even thinking about

00:25:53.980 it shark habits if we get a letter in the mail that's for a wedding and the bride asks for an rsvp i

00:26:00.540 call tiffany instantly and i say can we make it and then i say yes or no we pick whether we want filet

00:26:07.740 mignon or tuna fish and then i go online to where they're registered and i buy the present then i x out

00:26:14.860 that box on the calendar and i don't but we'll see what shark habits do and you might miss this is it

00:26:20.780 frees up brain space i i'm right now uh talking about my schedule with somebody for the upcoming

00:26:29.100 year and i will give this person yes no's on every single event and be done with it put it into my

00:26:37.660 calendar i've already got the workshop done by the way because that's the way my brain works but the idea

00:26:43.740 of a shark habit is that one bite and it's done one bite and it's done people make fun of me because

00:26:51.100 literally i own 16 of the exact same black polo shirt why 16 because that's all they had in north

00:26:57.900 america when i bought them i bought all 16 black polos in my size in north america i have four pairs

00:27:04.940 of the exact same jeans in the book it says i have four pairs of the exact same shoes now it's up to six

00:27:10.940 because the company who made them is discontinued that brand i don't think a lot about what i'm

00:27:16.780 going to wear i don't think about when i should floss i don't think a lot about oh oh here's another one

00:27:22.940 i have a shopping list i have a weekly menu and i shop i shop after brunch on sunday i shop to the menu

00:27:31.980 and i meals are made meals are made mentally on sunday here's another one i do white laundry on monday

00:27:40.860 dark laundry on tuesday wednesdays i clean the bathrooms those i so if i walk past the white

00:27:47.980 laundry basket on friday i don't even notice it in my head because monday is white laundry day so

00:27:54.620 those are shark habits okay and the more you can shark habit life the easier performance and important

00:28:01.980 stuff is as we slide up we then slide into what we call pirate maps this comes from pat flinn now

00:28:10.780 pat's idea is this is that like you know josh hills and i wrote a book and i think it's really good

00:28:16.380 fat loss happens on monday and it's a nice book but most people just really want just tell me what to do

00:28:22.940 okay pirate maps are tell me what to do okay so this is how i prepared for this the state record

00:28:31.740 makers meet pirate map okay uh just for more clarity a pirate map says go to saint john's island find the

00:28:40.940 white coconut tree take six paces to the left to the west dig down six feet and there's the there's the

00:28:47.660 treasure okay pretty simple so one make coffee at night so every night and after dinner i make coffee

00:28:56.940 for the following morning and basically i wake up when i smell the coffee literally when i smell the

00:29:01.980 coffee every day um it then says honor the sleep ritual my sleep ritual is this i either sauna or hot

00:29:10.220 tub every night and then take a cold shower and that literally knocks me out as good as six bottles of

00:29:16.060 scotch i gotta tell you i take before a hot tub i take my supplements so it's one make coffee two take

00:29:24.620 supplements hot tub ice shower three when i wake up in the morning i take a moment to be grateful

00:29:33.340 i think it's important because that starts me off on a good day grateful for my grandchildren my daughters

00:29:39.420 my great dog over here my wife the the house that i have my friends you guys at the art of manliness

00:29:46.060 all those things are that make my life better after that i do a little app called one minute meditation

00:29:53.180 and i just it's actually funny i've noticed that by counting my breaths if i struggle at all my

00:29:59.420 breathing i might be over trained the next one is this three days a week i olympic lift two days of

00:30:05.980 front squats and light snatch and clean and jerk one day is a little bit heavier snatch and clean and

00:30:10.300 jerk two to three days a week i do mobility work and a little teeny bit of hypertrophy work that's how

00:30:17.180 i prepared for the state record makers me not a good me because you're going to say now wait a second oh

00:30:22.780 and the last one i forgot i apologize eat eight different vegetables a day i didn't say eight servings

00:30:30.460 i said eight different vegetables and what happens is this with my pirate map every time i go to make

00:30:37.100 a meal and i seek a different veg make sure i have eight vegetables in there it makes my brain think

00:30:45.100 about olympic lifting my position in the meat and so when i make coffee i'm kind of in the gym

00:30:52.220 snatchy when i take my supplements i'm clean and jerky you follow how a pirate map works and if the bulk of

00:30:58.860 the people we knew could just shark habit all the easy things in life and then pirate map the other

00:31:06.140 stuff everyone would have all the health longevity and fitness goals but what they want is the other

00:31:12.380 quadrant which is called programs my knock on programs and diets too is that this isn't a long-term

00:31:21.180 cure now i did the soviet squat program when i had a problem with my front squat and it's

00:31:28.300 it's it's six weeks of squat hell okay there's a workout where you do six sets of six in the front

00:31:36.220 squat with 80 and it brutalized me i it really was hard most people look at our world of fitness

00:31:45.580 health longevity in one program want a diet and really you know as everyone knows diets don't work

00:31:55.020 appropriate eating does reasonable workouts do so i see programs and diets as the short-term fixes okay

00:32:05.740 but if you take care of shark habits and you have a pirate map so shark habits clears the clutter out

00:32:12.060 of your brain pirate maps make you each day each day i'm going to do this this this and this not one

00:32:20.940 of them is outrageous every one of them is reasonable and doable but there are times in your life you know

00:32:28.060 you want to lose weight i guess for the 40 year high school reunion your your daughter's getting married

00:32:33.100 you want to look better you're getting married you want to look better for the pictures uh whatever

00:32:37.900 that a diet and exercise program might be a good idea but for the bulk of the time show up to the gym

00:32:46.860 two to three times a week get a little stronger get sweaty two or three times a week pirate map stuff

00:32:53.340 and you'll be a lot happier the fourth quadrant is really prince is is really performance and performance

00:33:02.220 is based on principles in football in 1931 john heisman said block tackle and fall on the ball

00:33:09.580 and you'd make yourself a great football coach if you stuck with that principle you'd perform well

00:33:15.820 the the principle in discus throwing is throw far and then i sit down after the meet and i say did you

00:33:21.580 throw far if you say no then i have this called the why why why why why matrix i keep asking you why until we

00:33:30.060 find something i can coach you on to prevent that in the future and all my other athletes in the future

00:33:37.020 from not making that same mistake so those are the four quadrants shark habits pirate maps programs and

00:33:45.740 principles if you're an athlete shark habit as many things as you can in life i shark be honest with you

00:33:52.780 i shark habit in my academics because i was paying for my school with my with my uh athletics shark

00:33:59.500 habit as many things as you can have some kind of basic pirate map here's coach mon's pirate map

00:34:07.180 you know lift weights three days a week throw the discus four days a week for the next eight years

00:34:12.620 and of course the prince so shark habit pirate map and the principle is did you throw farther if there is a

00:34:20.380 glaring problem with you we would slide down to a program for almost every other person listening

00:34:27.660 you should shark habit so many things you can in your life you know i have so many checklists i have

00:34:34.620 a fall checklist a spring checklist you've had checklists on the art of man i love those you have

00:34:39.580 the the house maintenance checklist hey why are you not using that you should have a financial checklist

00:34:45.260 you know and actually and i would argue this automate everything everything should be automated i've been

00:34:51.180 saving money for years i never looked at it because it's automatic it just comes out of my paychecks

00:34:56.220 but enough on that if most people would just focus on shark habit so much of their life and having this

00:35:05.740 very simple pirate map that a good day starts the night before i believe always have get your get

00:35:12.620 quality sleep you know darken your room make it cool all those things everybody knows about this

00:35:18.700 everybody as my wife always says everybody knows this start your day with a moment of gratitude

00:35:23.180 take a moment to calm down you know have some kind of exercise program two days a week you're going to

00:35:30.700 strength train three days a week you and your wife are going to go for a walk before dinner that's not

00:35:36.780 bad eat eat a vegetable eat a vegetable every day start there eat a vegetable at every meal go there

00:35:45.580 eat eight different vegetables a day so that's what i try to get across with my athletes it's that

00:35:51.260 simple you know what's funny it's that simple and i mean that but getting people to get that momentum

00:35:59.820 to just get going and i'll tell you why it's because they have so much clutter they have too many

00:36:07.020 unanswered emails they have too many answered bills they have too many unanswered this they've got all this

00:36:14.780 backed up and honestly sometimes the very best thing you can do for your health is to declutter

00:36:21.900 all of your life and i tell you that has been a formula that has worked in my life over and over

00:36:28.060 and over and i think the other reason why people have a hard time with it is because again like we

00:36:32.220 were saying earlier they downplay what they can accomplish in a year and over emphasize what they

00:36:36.460 can accomplish in a day so they don't feel like they're doing so much now like they they look at the

00:36:42.380 results like well nothing's really happening in my life i've been doing it for a week i've lost a

00:36:47.260 pound but that sort of fluctuates up and down but they don't they don't realize they keep doing that

00:36:52.300 for a year they might be back down five ten pounds oh you know the nice thing that i have going for me

00:36:58.140 and this might be unusual for a lot of you i have been keeping my journal my weightlifting journal

00:37:04.460 since 1971 that's awesome and so i can look back on me bench pressing 65 pounds

00:37:12.140 for a set of eight my and i was supposed to go eight six four in the workout but i felt strong so i did

00:37:17.580 eight eight four i can look at that workout did you hear what i said about that 65 pound bench press

00:37:23.420 yeah 65 pound bench press you know i bench a lot more than that now but what people miss is the next

00:37:31.340 week i got up to 70 pounds 85 pounds 90 pounds i remember the first time i benched 100 i thought

00:37:37.180 i was a world killer i remember talking to a teacher about how strong i felt because i benched 100 pounds

00:37:44.700 you know but you know of course my joke with my athletes is you know rome wasn't built in the day

00:37:50.540 of course i wasn't the foreman on that job uh but everybody

00:37:55.180 yeah there's that great line in the brothers karamazov where father is talking to the woman

00:38:05.100 and she says i lost my faith and then the father leans in and goes well how did you lose it and she

00:38:10.700 goes you know bit by bit then he follows up because do you want it back and she goes yes well you'll have

00:38:16.700 to get it back bit by bit you know if you were the superstar greatest shape your life at age 17 and

00:38:25.660 now you're 37 and you're in not very good shape you got out of shape bit by bit for 20 years so you

00:38:34.700 have to give me at least two weeks to get you back in the best shape your life you know at least two

00:38:39.900 weeks okay that's a joke but you you get things and i agree with your point here uh you get back

00:38:47.420 bit by bit and i think that's the nice thing about where i'm at in my life i'm age 60 i've got grandkids

00:38:55.020 basically i'm you know i'm basically retired retired i mean but you know i still work i still work

00:39:01.500 every day because i love what i do and i'll that'll ever retire but when people ask me about how did you

00:39:07.820 like i write about two books a year they say well what do you do you know just sit down and write it

00:39:13.100 no you can never write a book and what these people think you sit for 18 to 30 40 hours in a row and

00:39:19.180 write a book it would it would be nonsensical it wouldn't make any sense you know you write a book

00:39:24.460 you you you work on this part here this part here suddenly leaps off at you two weeks later you come 0.76

00:39:30.620 back and go this is garbage you're rewriting it's better what you thought was beautiful is awful yeah you 0.66

00:39:36.380 build on a book bit by bit you know it's like trying to okay you know like trying to cook a turkey 0.97

00:39:43.820 you know your wife comes home and she says honey we're gonna we're it's thanksgiving day here's a

00:39:48.940 frozen turkey i i cook i bought at the store and she slaps it on the table and says cook that we have

00:39:55.820 family coming in an hour well wait what you you have a frozen turkey you can't you can't cook you can't

00:40:03.180 unthaw and cook a turkey in an hour you just can't do it maybe you can't i don't know how to do it

00:40:08.380 but it's like it's like making good soup it's like making a good thanksgiving dinner success in all

00:40:15.260 fields in life is is bit by bit what coach mon told me little and often over the long haul so talking

00:40:22.540 pretty macro here let's let's get into like some specifics about training yeah and one of the questions

00:40:27.100 i always like to ask coaches is not like what what they see athletes do that is good but like

00:40:34.380 what they often see are like the most common mistakes athletes make when it comes to their

00:40:40.940 training because i often think that's more instructive than asking what do they do well

00:40:44.140 sure would you mind if i gave it in three answers three parts yeah i would love that yeah well the first

00:40:48.620 part let's go from my world as a strength coach the first problem is it's called we call it look like

00:40:53.420 looks like tarzan plays like jay since 1975 or so this this paradigm of weightlifting is has become

00:41:01.020 hypertrophy bodybuilding work so one of the biggest problems we have is that especially the generation i 1.00

00:41:09.740 was working with not a while ago they want to look the part and yet looking good doesn't make the

00:41:17.580 discus go far the shot go far you high jump higher in fact doing a bunch of curls might

00:41:23.100 impact your high jump uh so that to me that to me is always been number one in the last decade

00:41:31.020 now 50 years ago you know they i was told that weightlifting would make me muscle bound and all

00:41:36.620 these other idiotic things so 50 years ago we were being told not to lift weights now i'm trying to 0.78

00:41:44.380 tell people we need to lift weights appropriately to the task at hand number two the second area i would 0.98

00:41:53.900 look at is this is the general concept of conditioning and it gets down to enough is enough people love

00:42:02.060 garbage conditioning now and it's that and i mentioned in some of my articles about that ever since the movie

00:42:08.300 rocky came out with that montage thing dun dun dun dun dun dun dun you know you're you know you're 0.50

00:42:14.220 going to run around the block and then i'm going to high five you you're high and that's going to answer

00:42:19.020 all racism on our team it's going to deal with sexism it's going to deal with all the world's problems

00:42:24.300 because we had a five minute uh running up and down the stairs high-fiving and the truth is you know uh 0.99

00:42:30.860 uh situational preparation trumps idiotic conditioning so if your team never went through 0.91

00:42:40.140 a two-point conversion drill and my team did there's a good chance for or what the overtime rules are 0.98

00:42:46.460 or special situations of all kind and i think what's happened is that many coaches have fallen in love

00:42:53.500 with having their athletes and i'm i got air quotes going here in shape and of course it's always

00:43:00.700 in shape for what fit for what the third area the third area is a difficult one for me because it

00:43:10.460 wasn't a problem for me and the third area we have now is uh the special early specialization

00:43:17.500 and that comes from the helicopter parents mostly most kids just want to play and have fun

00:43:22.700 uh i told a story it was my dad's anniversary of his death uh a couple days ago do you mind

00:43:28.380 me talking about this it's okay no yeah feel free no this has been this is great and uh i tell the

00:43:32.860 story about it was 1977 and my junior college coach coach lahati came up to be kind of angry

00:43:40.220 and i'm like he goes damn and i go yeah he goes you know usually coaches who recruit my athletes speak 0.58

00:43:46.940 to me first and i said what i'm sorry i don't know what you're talking about and he goes you know 0.96

00:43:52.860 after every meet this guy this little guy comes up to you he wears a suit and tie and he talks to you

00:43:58.060 i mean generally coaches should talk i mean other coaches should talk to me first and i go what i'm

00:44:03.660 sorry i don't know what you're talking about and he points over there's that guy there and i go

00:44:07.420 coach that's my dad and he went what and i said like well here's the here's the funny thing about the

00:44:15.340 story so i was at the time already i'd lettered as a freshman i was his most inspirational athlete

00:44:21.740 as a freshman this season i was going to be his state champion in the discus captain of his state

00:44:29.660 championship track team and his mvp and he had never met my father he'd never met my dad my dad would

00:44:37.900 sit in the stands on his hands and just come up after very quietly and talk to me after every meet

00:44:43.100 about how proud he was or or some situation he saw in the meet and just said well it was a good

00:44:48.380 comeback or you know you'll get him next time or whatever and my father wouldn't let us play sports

00:44:54.140 until the ninth grade and he didn't like us he because he didn't want us to burn out and i look back

00:45:01.580 at my father and and the lessons he taught me and he was right about everything my biggest concern

00:45:07.580 right now with these poor young athletes is that massive amount of burnout so if so if you look at

00:45:14.140 it globally what i said i almost said enough is enough three times right yeah in regards to that

00:45:19.820 that last point young people and athletics they actually found studies that kids who specialize too

00:45:25.180 early actually end up being worse athletes than kids who don't specialize i mean i and we had a guy on

00:45:30.940 the podcast epstein is his last name talk about he had oh yeah a sports change yeah sports change and

00:45:35.500 then you talk about like you know you have these kids in america they're going to these you know

00:45:38.940 high cost clinics and camps and they're not making the pros but then you have these kids who live in

00:45:44.540 the dominican republic who they use a bait you know a lunch bag for a glove and they're all because

00:45:50.300 they're just playing like they're not they're just there's no structure whatsoever well i think about

00:45:55.500 how many more lessons i learned so we played street football we put pickup basketball we played and here's

00:46:02.380 the nice thing i learned so i only played you know just pick up baseball games but very often like

00:46:07.500 for example you have we used to call invisible runner on first and then you had to call your field because

00:46:13.020 there wasn't enough outfielders or infielders and so you had to keep playing pitchers pitchers

00:46:19.660 hands so instead of first baseman you throw it to the pitcher and the pitcher caught it and so you're

00:46:25.100 constantly in it discussing whether or not the person was out or not and you are compromising with the

00:46:31.180 other team about where the rules should be i learned so much more about humanity and

00:46:39.260 sportsmanship by playing in these friendly games and i also like i've choked many times i probably

00:46:45.020 also caught the ball 50 60 70 thousand times in competition i've probably thrown the balls many

00:46:51.500 times whatever i just had more chances to play because we played every day i mean i didn't start

00:46:57.980 throwing the discus until the ninth grade and i never won on those little little kid regional

00:47:03.260 things because those kids threw about 80 feet you know when in high school you gotta throw about 170

00:47:10.460 i love by the way sports gene i strongly recommend the book and i and i i loved it for one small little

00:47:16.220 extra reason is i'm the youngest of six and he has that great thing in there about how how truly being the

00:47:23.900 youngest of an athletic family would a boon that is and i looked at that i thought i never thought

00:47:30.060 of it that way because i was constantly trying to keep up catch up and i love the second point about

00:47:35.580 this idea of just you have to get on the pain train in order to get in shape and that's not true

00:47:40.380 you actually might be derailing your progress thrashing yourself every single workout that would

00:47:45.660 and of course the downside of that too is now we've turned this back into theology

00:47:50.620 see so uh i work with people who are atheists and gnostics but their paradigm for why they got out

00:47:58.300 of shape is one of the two suddenly seven deadly sins gluttony and sloth or sloth oh yeah i got out

00:48:06.140 of shape how'd you get out of shape i just got lazy oh sloth or sloth okay yeah i eat too much

00:48:11.260 oh so you're a glutton yeah that's the problem so you don't believe any of this stuff but you you're

00:48:16.060 your go-to answer for all your issues are the seven deadly sins and that's just not true and

00:48:25.820 because the problem is is this and if you follow this across the answer to those two things are

00:48:31.740 aestheticism which is to become a monk you know i'm only going to eat one piece of lettuce every day

00:48:38.540 and i'm going to run 300 miles a day to undo the damage the last you know five years that's just to me

00:48:45.500 as insane and getting back to our other principle that we seem to have in this discussion you'd be

00:48:51.020 surprised how much you can do in a year and sometimes how little you can do in a day but

00:48:55.980 at the end of 365 good days amazing things happen so besides the you know the barbell lifts and

00:49:03.980 olympic lifting i one of the things you you talk about over and over again in your training which

00:49:07.820 is different from a lot of what you don't see a lot of strength and conditioning coaches talk

00:49:10.700 about is carrying under load or carrying load yeah so i mean there's there's a hundred ways to

00:49:16.300 do it a million ways you can do it as simple as pulling sleds or pushing cars or you can do farmer

00:49:22.700 walks with with heavy loads in both hands or single loads that we would call suitcase carry but that just

00:49:29.260 comes from my experience i i couldn't believe the change in my throwing when i started adopting these

00:49:37.180 so in our gym we we put on heavy backpacks we carry bags we carry carry anything you can possibly

00:49:44.860 think of barbells kettlebells dumbbells farmer bars stew mcgill went up to his his lab up and

00:49:51.900 mcmaster and said yeah this stuff is better than most of the junk we do in the weight room so what i did

00:49:59.340 is i looked and i broke the i broke the world of weight lifting down into basically six parts and i called

00:50:06.300 the first five the fundamental human movements push pull hinge squat and loaded carry and what i look

00:50:13.740 for first is are you doing those most people do way too much push and pull most people don't do

00:50:20.300 authentic squatting most people don't hinge well and most people don't do not any loaded carries so i'm

00:50:28.140 a miracle worker the first week i work with you because i have you do some farmer walks and goblet squats

00:50:33.100 and it changes your whole life so and then of course someone's gonna raise their hand and say

00:50:38.940 what about this this and this and that's what we call the sixth movement and six movements everything

00:50:43.020 else and i'm getting more and more to the point that crawling and climbing are probably the most

00:50:48.140 important two six movements if bad stuff comes down being able to climb is very valuable in a flood

00:50:55.340 being able to crawl it's very valuable if you got to stay down those are the life-saving moves

00:50:59.980 turkish get-ups would be in there tumbling rolling all that other stuff all the other exercises that

00:51:04.860 came to your mind would be six movements but what i noticed is and is that the more loaded carries i

00:51:12.300 did it seemed to amp my two things amp my work capacity so the harder i did loaded carries it seemed

00:51:20.140 like the more throws i could get in without the drop-off having and the second very weird thing and i learned

00:51:26.700 this from stew's work is what the loaded carries were building it was building my stone he has this

00:51:33.100 concept called hammer and stone hammer is the kick the the block of the left leg when you're a right-handed

00:51:40.860 thrower it's that it's that okay the stone is you and the problem a lot of athletes have is they have a big

00:51:49.420 a big a big strike a big hit a big they hit the ground hard and then their body goes wobbles a bit

00:51:59.180 what i noticed with people who do a lot of loaded carries is when you push them they don't get pushed

00:52:05.420 they've got a better stone if that makes sense to you and i i can go in more depth if you like i'd be

00:52:12.460 i'd be happy to no i'm going to okay so i break the stone training in the three parts the first is

00:52:19.500 what i call anaconda strength and that's internal pressure if you ever get a chance to do a highland

00:52:24.780 games and turn the caber one of the things you're going to discover is that you have to run with this

00:52:31.420 i did i've done 185 pound caber so you're running with this 185 185 pound vertical object

00:52:39.020 running with it and your body has to push out against it like an inner tube we call that anaconda

00:52:45.500 strength and you build that with basically heavy bag carries and a few other things it teaches your

00:52:50.860 body internal pressure then there's armor building which if you've ever wrestled or played any contact

00:52:57.660 sport the first couple of days you're in there your skin you just get bruised all the time and then

00:53:03.820 pretty soon it's gone and i train armor basically with tumbling and also double kettlebell cleans

00:53:10.460 having something hit your body and the third area the third a of stone is arrow and arrow is turning

00:53:17.420 yourself into an arrow and that would be planks and basically deadlifts so to me the loaded carry

00:53:25.500 family makes your stone harder and also increases your work capacity without having my concern about

00:53:37.180 increasing the discus throws work capacity having throw 12 throws this week 80 throws next week 120

00:53:43.100 throws is that very few things happen linear like that when it comes to technique so i'd rather build

00:53:49.980 your work capacity with something that doesn't look remotely like throwing and yet you you're able to

00:53:55.740 have more quality throws more quality dives more quality pitches or whatever it is so another important

00:54:02.460 aspect of training that people overlook is recovery yeah what what's your philosophy towards recovery

00:54:09.020 well let's start with the one that i let's start with the ones i can't make any money right okay

00:54:14.060 sleep okay this is why i hate i do these workshops my wife will be there you know you're never 0.62

00:54:19.740 going to make a dime in this business and i know number one is sleep so that's why i i i really

00:54:26.620 emphasize and i noticed you'll notice i emphasized it earlier today that the importance of the sleep

00:54:32.700 what we call sleep hygiene that's what i tell the the special forces guy we call sleep hygiene because

00:54:39.340 they have their own issues but with my athletes i call it sleep ritual i want you to imagine a dog

00:54:45.260 you know your dog starts making those little circles before they lay down to go to sleep

00:54:50.540 i'm trying to get my athletes to think about sleep as a ritual so i don't know what you guys think

00:54:57.500 about blue blocking glasses i'm a big fan of them you know those they're not very expensive now but they

00:55:03.020 they take the blue out of the computer screen and the tv set there's a show called game of thrones and i

00:55:09.820 watched an episode with the blue blockers on and then i pulled it all up just slid them up my eyes about

00:55:15.980 halfway through i couldn't believe the difference in how my body responded to the show so whether

00:55:23.740 you turn the tv off at eight or turn the computer down at eight and i tell you one thing if you could

00:55:28.700 just sit hot water with lemon and read a good book when the sun goes down no tv no and just start to

00:55:37.500 wind yourself down i find heat with an ice shower to be very helpful for my sleep ritual your bed should

00:55:45.180 be you should spend good money on a mattress uh you should darken your room as dark as you can

00:55:51.020 keep it as reasonably cool as you can and throw your arms around quality sleep if you're an athlete 0.85

00:55:59.020 you're not getting eight or nine you're crazy and i also tell my athletes boy if you can teach yourself

00:56:04.300 to fall asleep uh there's a book called by bud winters called relax and win i think you'd like

00:56:10.060 this book from what i've read in your website relax and win it's about how he trained the world war ii

00:56:15.980 fighter pilots to fall asleep on command to take naps anytime and i think would do very well on your

00:56:22.380 website so first come sleep and then number two is another one i'm not going to make a ton of money on

00:56:27.260 um now i'm not a water psychopath but many of my athletes are they make themselves dehydrated

00:56:36.220 with the soda pop or the the caffeinated products that they drink and there's so many of them now

00:56:42.860 and then those weird little drinks they show up with that they come in aluminum neon covered colored

00:56:49.100 aluminum cans that have names like monster and neon and i'm very concerned about that but they're not

00:56:56.860 getting enough water water now i'm not going to tell you to drink a gallon of water a day i there's

00:57:02.300 no research that proves that any amount is better you shouldn't be thirsty we know that but i do think

00:57:08.540 athletes need to really be better about water you know a lot of people are making fun of tom brady's

00:57:13.820 new book the tv 12 method i bought it i read it i liked it oh that's an odd thing i do by the way i don't

00:57:20.860 comment on something until i read it or try it i think that's appropriate and he really

00:57:26.620 pushes water a lot i mean i i applaud that you know i so for me sleep sleep first water is right

00:57:36.620 there with it and then from there i think you have to dedicate yourself to a recovery protocol that

00:57:44.940 fits your pocketbook it fits your lifestyle i don't like my athletes foam rolling in during training but i

00:57:52.620 sure like you foam rolling when you're watching tv i have a hot tub i have a sauna in my home in the

00:57:58.940 summer i have an ice shower outside i live in utah you can't use it any time here so i have made a

00:58:05.340 financial commitment to recovery but i'm but you what i you need to do now you know like this tv 12 book has

00:58:13.180 self-massage is a big part john jerome's book that great book staying supple not only had self-massage but

00:58:20.460 these nice gentle stretches that you could do but you've got to i think you need to plan some level

00:58:27.260 of recovery into your life so for me because of the resources i have my wife and i we call ma spa okay

00:58:37.180 so we have an electronic massage bed called a megan bed so you take a megan while you're meganing

00:58:43.100 you you crank up the sauna you know you then you so you take this electronic massage which is very

00:58:49.180 calming you you take a hot sauna and then you take an ice shower and you can repeat as much as you want

00:58:55.260 or not whatever so i'm a big believer in it but you also have to reflect on how much you'll now if you're

00:59:02.060 you're not doing i mean if you're struggling the best uh roller i've ever seen find a nice thick pvc

00:59:08.380 pipe and cut a section off of it it'll cost you if you have a friend it's free or just you know use

00:59:15.580 that for a roller self-massage is pretty cheap uh there's a great section in the book uh in dan

00:59:22.540 millman's uh warrior the book is warrior a peaceful warrior book where he and socrates uh they they they

00:59:32.300 they go through they try to put their thumb and fingers between every bone bone and muscle in their

00:59:38.780 body and they suggest doing that you know about for a week once a year or something like that so yeah

00:59:45.980 big believer in recovery but it has to fit your pocketbook has to fit your your goal set and and

00:59:51.980 and at the same time uh has to fit you you know you don't want to be too crazy you know you like for us

00:59:58.060 you know if i'm hot tubbing with a with a nice glass of red wine uh on paper that's recovering but

01:00:04.060 really it's also just having a nice time well dan this has been a great conversation there's so much

01:00:08.220 more we could talk about where can people go to learn more about your work um i got a website called

01:00:12.300 danjohn.net and then also too uh you can buy my books at otp on target publishing when and larie draper if

01:00:23.100 you guys should do something about her husband is dave draper who was mr universe and he was on the

01:00:28.860 beverly hillbilly show larie and dave have have been wonderful they've they've changed my life so

01:00:35.420 i can't thank them enough on target uh you can read books by uh great cook and dvds with mark chang

01:00:42.220 i mean it's it's a real interesting site lots of bodybuilding stuff from dave and mike boyle's work

01:00:48.380 is there i'm convinced that uh on target publishing is is is kind of that hidden little leader in our

01:00:55.580 fitness industry and i say hidden leader because i don't think people appreciate the the honesty of

01:01:01.980 the site none of us has magic wands you know and none of us gives the fairy dust out you know if you

01:01:08.220 follow my point you know we're all we're all pretty realistic you know which is unusual i mean there's

01:01:14.460 i don't i don't think any of the books have the f-bomb in it you know i think they're just

01:01:20.060 real coaches giving you real answers well dan john thank you so much for your time it's been a

01:01:24.380 pleasure this has been fantastic and again i i shout out the art of manliness at every opportunity i can

01:01:31.180 i i think you guys are doing a wonderful service for us not only on the internet but in the real world

01:01:36.380 too thank you well thanks i really appreciate that my guest today was dan john he is the author of

01:01:40.620 several books they're all available on amazon.com you can find more information about his work at

01:01:44.300 dan john.net also check out our show notes at aom.is slash dan john where you can find links to

01:01:49.580 resources where we delve deeper into our conversation

01:02:03.500 well that wraps up another edition of the art of manliness podcast for more manly tips and advice

01:02:07.660 make sure to check out the art of manliness website at artofmanliness.com if you enjoy the podcast you've

01:02:12.540 you've gotten something out of it since you've been listening i'd really appreciate if you take

01:02:15.100 one minute to give us a review on itunes or stitcher you've already done that thank you and just you

01:02:19.340 know go share the podcast with some friends the best way to get the word about the show the more

01:02:23.100 the merrier around here as always thank you for your continued support and until next time this is

01:02:27.340 brett mckay telling you to stay

The Art of Manliness - November 08, 2017

#354： Brains & Brawn — Tips and Inspiration on Being a Well-Rounded Man

Episode Stats

Summary

Transcript