#354： Brains & Brawn — Tips and Inspiration on Being a Well-Rounded Man
Episode Stats
Summary
Well, physical training has a lot of carryover to other domains of your life, and that s why we push a lot on the Art of Manliness. Physical training can help you become a better husband, father, a more productive worker, and a more disciplined student, and my guest today is a living manifestation of the multiplier effect that physical training produces. His name is Dan John, and he holds Silver Records in the discus and highland games, and coaches and consults top athletes in the throwing sports and olympic lifting. He also holds Master's degrees in History and Religious Studies and was a Fulbright Scholar in religious education, and teaches Religious Studies for the Columbia College of Missouri's online schooling.
Transcript
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brett mckay here and welcome to another edition of the art of manliness podcast well physical
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training has a lot of carryover to other domains of your life it's why we push a lot on the art
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of manliness can help you become a better husband and father a more productive worker and a more
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disciplined student and my guest today is a living manifestation of the multiplier effect
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that physical training produces his name is dan john he holds silver records in the discus and
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highland games and coaches and consults top athletes in the throwing sports and olympic
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lifting dan also holds master's degrees in history and religious studies and was a fulbright scholar
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in religious education and he teaches religious studies for columbia college of missouri's online
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schooling and today on the show dan and i discuss how physical training can make you a better man
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in all domains of your life we begin our discussion on how training has made him a better scholar and
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how his scholarship has improved his training dan then explains what shark habits are how they
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contribute to your long-term goals and how to develop your own shark habits we end our conversation
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getting into specifics of strength training dan shares the top three mistakes he sees people make
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with their training why you need to start carrying heavy instead of just lifting heavy and then why you
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need to put a premium on recovery this episode combines both brains and brawn for a compelling
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conversation on being a well-rounded man after the show is over check out our show notes at aom.is
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slash dan john where you find links to resources where you delve deeper into this topic
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dan john welcome to the show hey thanks so much i really appreciate you asking me to be here well i've
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been a big fan of your work been following you on the interwebs for a while now with your writing
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about strength and conditioning on testosterone nation and other places and we'll talk about your
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background you know in the introduction we've got that taken care of so one of the things i thought
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was interesting i read in some of your books and some of your writings is that you know you were a
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competitive thrower discus all that stuff but i thought was interesting you competed like into
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your 40s which i think is is impressive so i mean is that normal for throwing sports and if not what do
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you attribute your longevity to yeah well throwers tend to have a lot of longevity now that's true
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having said that i sort of lucked out in a way and i'm going to tell you it was two things
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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
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go to the middle east as a fulbright scholar i would uh i would teach full time so i couldn't train
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let's just say this like the other guys okay i couldn't take six eight hour blocks of time out
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every day okay that's part one part two is i had some injuries and some surgeries that literally
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took a year plus to recover from my left wrist for example actually my left elbow took a while to
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recover from i'm looking around my body doing the surgery which is always a lot of fun and i got great
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ankles though i gotta tell you that my ankles are fine but one of the nice things about surgery and one
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of the nice things about these academic timeouts is when i got back in the training i realized it's
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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
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not true and what i began to pick up on yeah you can work out for six hours but then look at what
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you're doing for six hours you foam roll for an hour you talk to your buddy for 20 minutes
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you mosey over you take one throw you walk out if you only have an hour you can't do all that
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and so what it allowed me to do is it also allowed me to have my eyes a little bit wider i have a
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different paradigm than people i competed against look to be a good strength coach for a thrower a
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football coach it comes down to this the power lifts and the olympic lifts okay good so everyone does
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the power lifts the olympic lifts okay good well what if something really good is happening over
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there but your vision is so tunneled you miss it and so because of my other experiences because of
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the injuries the wrist injury the doctor told me i would never olympic lift again i would never lift
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again with that left wrist now that's interesting because last saturday i broke some state records in
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our weightlifting meet so he might have been a little wrong he was he was right for most people but he
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was wrong for me so when i got injured i would have to look around and see how can i get around that
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and i think my entire career has been based on not necessarily throwing out which works but working
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with what works and then combining it with something that might be just as good without such a high high
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cost and and then it was just remarkable in the early thousands it was strange about 2001 that's 2002
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2003 and 2004 were the best years of my throwing career i was 47 years old i was throwing marks i was you
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know i was beating up very good college throwers and their coaches would yell at them he's old enough to be your
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dad you know but why well because i was instead of just squatting you know set of three rest five
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minutes set of three i was pulling sleds i was doing wheelbarrow carry carries i was putting on heavy
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backpacks and carrying rocks and trying new and different ways to build up a system to throw farther
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and because of that because of a little bit more general training it allowed me to have a little
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bit more snap a little less i didn't burn up so much nervous energy so i could snap the discus just
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a little farther than i was you know a year or so before that's awesome we'll talk about some of your
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you know i guess quote-unquote unconventional training methods here in a bit um yeah it's convention
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it's funny 2017 everyone's gonna go yeah we all know that yeah you're welcome you're welcome
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my globo gym has a wheelbarrow that we push around there you go yeah but okay let's talk about your
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career as a coach how long have you been coaching is this something you picked up i don't know as you
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got older in life and you thought okay well you know this is my career as a thrower is going to start
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winding down i'm gonna start coaching or have you been coaching even during the the prime of your
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throwing career so it doesn't seem that long ago to me but 1979 when i graduated college coach
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mont had noticed that the his track and field athletes were starting to train like bodybuilders
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in the gym curls reverse curls tricep extensions and it really bothered him because he believes in
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the cleans and the squats a little bit different than we do things now but uh he believed in sled
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pulls and stuff like that but about 1975 because of the arnold the educational bodybuilder
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the the the world view of weightlifting became a hypertrophy bodybuilding and so coach asked me to
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run his track and field programs strength and i got that i taught everybody everybody the olympic
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lifts i taught everyone what a squat should look like and then and when we're done with that i would
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say you know do whatever you need but if you snatch and clean and jerk and front squat you you're not
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that interested in doing much more to be honest with you so i might have been one of the first
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strength coaches for collegiate track and field now having said that i've always kind of had my
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hand in helping people my neighbors i went back years ago and they said she called me the pied piper
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because i was always helping the young kids with stuff and so i guess it's kind of in my blood a
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little bit one thing when people ask me you know i want to be a strength coach when i grow up and i
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always tell them well you could do try my path you know get a master's degree you know teach high
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school history and economics and keep the weight room open for an hour every day after school and
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teach whoever walks in the door because if you only coach football you only understand the needs of a
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football player and there's nothing wrong with that and if all you do is coach track athletes your answer
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can be snatch and clean and jerk and you're perfect but if you coach a swimmer a diver
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a wrestler your tool kit has to expand uh you coach the 39 year old you know english teacher who wants
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to lose a few pounds your your uh your tool kit your quiver has to expand so i uh today i still coach
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mostly i i uh a lot of the coaching i do now outside of workshops is consulting but every day at my house
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at 9 30 people from all over the world come to work out with me for free today we had a i would
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say a difficult workout and you just show up and if you're working say like you're working on a
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kettlebell cert you got to do the snatch test well today well everyone's going to be a kettlebell
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trainee you come in another person comes in next week wants to be an olympic lifter well today we're
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all going to help you olympic lift we call this intentional community and the idea that all of us
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together is better than any one of us and there are times where people come in and say i'm just
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broken you just just help you know just help me and so we'll do a lot more mobility or original
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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
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people yeah i love that idea um you know because i we've had we've talked about the art of manliness
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before there's a lot of men who are lonely they don't have friends and i think that's so important in
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your life and you're like well how do i get friends like one of the things i do is just like
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get a squat rack get some weights in your garage and you instantly have something to do with a bunch
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of guys that it's making your strong you know getting getting you stronger in the process but
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like during the rest sets you like you're talking and what's amazing is guys like they want to do
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that like if you invite a guy over to like watch a game those guys are like okay that's boring i
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don't want to watch that but if you say hey you want to come over my place and deadlift you get three
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or four guys over there and it's fantastic i don't know if you know the book spring chicken but i
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think it's brilliant it comes down that longevity is based on a few interesting things about a
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hundred minutes a week of exercise i do that some days uh some kind of fasting in your life this is
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for longevity now but the next two i want you to listen to more coffee more red wine and the funny
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thing is they keep trying to break what's the magic ingredient of coffee what's the magic ingredient of
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red wine and i tell people this it's not the coffee it's not the wine it's the fact that you're
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sitting with someone very often let's go get a cup of coffee let's hey i'm hey come on i'm gonna
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get a cup of coffee hey let's go out it's the connections you make when you're with other people
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and i think that's the key to longevity i i had a good visit with my doctor the other day and things are
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great my ldl levels are wonderful it makes me very happy and my hdl is high and all those good things
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but i talked to him about i i don't mind the fact that statistically i'll probably not be around
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a ton of time more because the tapestry of my life you don't see me but i'm inner i'm interlocking my
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fingers the word fitness comes from the old nordic word to knit and i see a fit person as a knitted
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person and i look at life as a as a i literally look at life i got this from my buddy joe cormier
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as a tapestry all these different color threads woven together and something beautiful comes from
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it and i keep trying to let my young interns my assistants my friends my other coaching colleagues
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is i always ask them how knitted are you you know how what's your tapestry like you know because
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if all you are is a six-pack abs and you know if you're married you know if you're divorced your
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kids hate you the dog growls at you you're in my definition of fit you're not very fit if you if
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this makes sense no it makes perfect sense and i really love that idea so let's talk about this you've
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you've coached lots of people high school athletes you said the english teacher wants to lose 25 pounds
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high performance olympic lifters and throwers based on your experience of you know coaching these different
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types of people what do you think makes an ideal like client i guess you know what makes someone
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coachable oh uh well how do i say they do it they um they they take what they take the lesson and apply
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it it's the application that's the key so i can tell you i can literally take every person in your
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audience and we can all go out in the field and i could teach them stretch one two three the basic
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four steps of being a discus thrower and at the end of if you had me for a week you know a couple
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hour sessions every day i i could teach every single one of you to be to throw the discus and then i say
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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
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gonna take me aside and say i like what you said here but here's what i did and and then i noticed
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this and i looked on that that to me makes a great athlete the person who takes that the foundation the
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fundamentals the basics great coaching great coach athlete relationships are it's very much like
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making soup i know that sounds crazy to you but if you put that hand bone in there and you give it
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enough time and you take that bag of split peas and you put it in there and you you give it time
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you're gonna end up with split pea soup now i just told you that recipe but this lady raises a hand and
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says i added bay leaves that was even better and this other guy over there says this there's this
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great parable called stone soup and if you don't know it cut and paste it and put it into this somehow
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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
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people are familiar with the the kind of basic thing yeah yeah but to me the story of stone soup
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is the story of coaching of great coaching by yourself all you've got is all i have as a coach
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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
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pot you need to bring the water bob over there brings the split pea soup as the split piece edna brings
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the hand bone and pretty soon we got this magnificent athlete but you got to add to it yourself it's how
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you apply the lessons i got this really nice feedback from this uh this group of uh military
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guys i work with and they to a person were amazed at how much i did not tell them do this what i told
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them to do is i told them here take this and make it better and i think that's i think that's the
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key to what you called coachability right so listen but also take ownership and try to improve off of
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it but isn't that true about everything right i mean let's talk about finances you know you have
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some great stuff at the art of manliness on uh you had one about in your 20s your 30s your 40s right
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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
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dollars into some kind of thing like an ira and never look at it again when you're 60 65 i'm 60 so
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when you're 60 you'll get this little nice nice little letter in the mail that tells you you're
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doing pretty good for your retirement little and often over the long haul is true in every aspect of
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life uh and love and finances nutrition and yet it's so simple that people just want to that's why
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people don't always like to listen to me when they're young it's because my answers are so simple
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but they're not that you you take this idea this foundation and you do it and you do it and then one
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day you're marvelous at it and people said i think i a couple months ago i was in the atlanta
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airport sky club and a guy turned around funny where the soup was and the guy's name and i looked
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at him i go you're gary player you eat the gary the great golfer and he goes and you lift weights
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i thought which i thought was fun and so we talked for a few minutes a story about gary player having
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a bad day one time and he got really frustrated and someone from the crowd yelled i'd give anything
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for one of your bad days and supposedly supposedly as we say now he went off and said no you wouldn't
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you wouldn't swing club to your hands blood you wouldn't do this you wouldn't do that you wouldn't
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do this and i've always taken a lot from that story because every person in your audience knows what
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it takes to be a great golfer a great pool player a great swimmer but it's that ability to take it on
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yourself and dive in the pool each and every day and get those reps in yeah and speaking of that idea
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of young people you know downplaying the the law the long term there was a great line in your recent
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book now what where you talked about how a lot of athletes they they they over emphasize what they can
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do in a day or in a week and really de-emphasize what can be accomplished in a year right i've noticed
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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
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get all the lifts and then you're like you think it's the end of the world but then you look back
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it's like well i've added 50 pounds to my deadlift in a year that's that's an accomplishment you you're
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very right i was just down in las vegas doing a workshop for nick rains and fit ranks and i was
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telling a story about how i had this bad day at this track meet down at unlv a long time ago
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and uh i look back now on the numbers that i threw that day and i think you know those were pretty
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spectacular numbers for a bad day and of course you have to be 60 to look at back in your 20 21
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year old self and understand it but you're very right i argue that about a fifth year workouts are
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bad i mean that's just one of my little principles so i tell people you know just put your arms around
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a bad workout in fact welcome that means you're going to have a better one tomorrow statistically you
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know yeah yeah no my i call my coach uh matt reynolds he calls those like bad workout days
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those those are your uh your hard hat and coveralls day you just get in you do the work you clock in
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you check out you do it because you gotta you're gonna wait for the next time i call those punch
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the clock workouts yeah okay that's awesome yeah that's okay that's funny yeah same concept yeah so i
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thought this was interesting about you maybe we can tie this into your training as well but you
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mentioned earlier you were a fulbright scholar you went to the middle east to study i think it's a
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religion is what you were studying correct i studied religious education systems yeah okay so i'm curious
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about this because that makes you sort of a renaissance man you're this guy throws heavy
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things lifts heavy things but also you're studying religious education systems i'm curious how has your
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scholarship influenced your training and coaching and then here's the other one how is your training and
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coaching made you a better scholar oh those it's nice you put that together okay let me just give
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you a real quick thing in religious education like all good education basically comes down to a few
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simple principles first you got to tell a story you gotta be able to tell a story in fact the word gospel
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basically means you know good news you got to find out the news okay generally they follow it up with
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with a picture show a picture now of course in this day and age you can probably show a video but
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that's not always been the case you'll notice that most churches are covered with pictures that
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that supplement the story and then the third thing at some level they they ask you to memorize
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something whether it's the the pledge of allegiance or the lord's prayer or the the five pillars
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something and and the idea is that you you kind of join the club by understanding these basic
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simple things that we do funny thing is i just told you how most of us coach sports too i'm very
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proud to be a utah state university discus thrower since the 1930s utah state's been a leader in the
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discus throw in the late 1950s one of the young men trying to beat his own brother let his leg dangle
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out of the ring a little bit more and everyone said it was unsound but every single thrower at the
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olympics last time uses a variation of the utah state university technique i can tell you our our
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history and i'm very proud of that story well to understand what that leg looks like well you have
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to i could show you a picture of the wide leg technique and then of course i could tell you
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stretch one two three and have you memorize that so actually my my religious education background
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really helped me it really helped me as a coach because it keeps me grounded that you know you're
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going to pick up up you know next year i have a whole new sophomore football team and i'm going to
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i have to start off and i have to explain to them how we lost a football game one time because of this
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very simple rule you know the ends of the you have to have seven you have to have at least seven men
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line of scrimmage and only the ends are eligible one young man stepped back so we had six five yard
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penalty we didn't get what we needed to get we lost the game i start with that story because what
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i'm trying to point out is what you're learning here on august 12th is going to be impacted in
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november 2nd or 3rd or whatever and and so i still do that when i coach someone i try to tell a little bit
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of a story about why this particular thing even though it might not seem very important today
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down the line might be the key now when you come to performance sports on my end i have stories about
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showing up to track meets not my fault i mean i was sitting in a van one time and i hear last call
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men's discus my coach had the wrong schedule so i hear that and coach goes why don't you go down and
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check it out thankfully i brought my gym bag with me i ran down the head official said we were
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wondering where you were and i went what and i look around and everybody else is there my first warm-up
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was my first throw my second throw was my lifetime best i changed my uniform because i had a very nice
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family hold up a blanket while i put my uniform on for my street clothes so when i say warm-ups can
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be important but you might not always need them i tell that story to explain when they call your name
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you step that's what performance is when they call your name you step in the ring you step in front of
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the mic you step on the stage and you perform i don't want to hear about your excuses so that's how
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those two things work does that make sense yeah that makes sense and how's your you know being a
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discus thrower and a competitive lifter how's that helped you with your scholarship or your
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intellectual pursuits well first thing i would say is uh you know i know what it feels to be in pain
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i know what it feels to have a hard time sleeping and yet at eight o'clock when the kids walk in the door
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you you teach but my my job is to what the the discipline the discipline of sports i think made
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me a very good academic the olympic uh the olympic trials are being on july 16th at nine o'clock
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okay you remember that okay july 16th nine o'clock okay great the final grades are due friday at three
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o'clock to me that's i was never late ever in my entire career on grades attendance anything like
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that because i understood the discipline of of the deadline and how if i screwed up on the deadline
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it hurts somebody else downstream i love that it's fantastic um and in what i love about your writing
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because you do get really specific with your programming and your training like that but i
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also love about it what i think i get the most value out of is just your your insights about
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discipline about habits and in this latest book now now what you talk about there's different types
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of habits four different kinds what are those and would you want to use it one of those different
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types of habits at different times of your life or in different situations or are we talking about
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the quadrants here yeah yeah you bet well let's go through that okay do you mind uh it'll take a few
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minutes okay but yeah let's do it okay the concept of shark habits comes from rob wolf and we were at a
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workshop for the navy and he mentioned this and i thought this is that's the word i've been trying
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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
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
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
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
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
00:41:44.380
tell people we need to lift weights appropriately to the task at hand number two the second area i would
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
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
00:42:30.860
uh situational preparation trumps idiotic conditioning so if your team never went through
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
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
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
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
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
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
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01:02:15.100
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01:02:19.340
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01:02:23.100
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