The Art of Manliness - Physical Benchmarks Every Man Should Meet, At Every Age

00:00:00.000 brett mckay here and welcome to another edition of the art of manliness podcast as men we all

00:00:11.580 want to be physically capable we want to be able to save our life in two ways first in the more

00:00:15.580 metaphorical sense of wanting to preserve it in a healthy fit form for as long as possible and

00:00:19.940 second in the more literal sense of being able to make it through an emergency unscathed how do you

00:00:24.280 know if you possess that kind of life-saving physical capability well it's time to do more

00:00:28.820 than wonder and really check in with yourself and my guest today has some helpful benchmarks that guys

00:00:33.380 from ages 8 to 80 can use to see if they've got an operative level of strength mobility and

00:00:38.280 conditioning his name is dan john he's a strength coach and the author of numerous books and articles

00:00:42.060 on health and fitness today on the show dan walks us through the fitness standards the average male

00:00:45.960 should be able to meet from childhood to old age beginning with the assessments he gives to those

00:00:49.920 who are 55 years and older which include carrying their body weight a long jump and something dan

00:00:54.380 calls the toilet test we then reach back to childhood and dan discusses the physical skills

00:00:58.360 kids should become adept in which were inspired by a turn of the 20th century physical culturist

00:01:02.740 we thought every individual ought to be able to save his own life and these skills can be broken

00:01:06.340 down in the following categories pursuit escape and attack and we enter conversation with the

00:01:10.620 physical standards those in the 18 to 55 year old range should be able to meet including how much a

00:01:15.060 man should be able to bench press squat and deadlift and the walking test that's an excellent

00:01:18.780 assessment of your cardiovascular conditioning after the show's over check out our show notes at

00:01:23.080 aom.is slash benchmarks all right dan john welcome back to the show hey well thanks so much it's

00:01:38.460 been uh it's been it doesn't seem like it was that terribly long ago well it wasn't that long

00:01:43.800 it was october so that was what three months ago four months ago and uh the reason i brought you back

00:01:48.920 on so soon because we had a great conversation last time wide raging but there was this series

00:01:54.420 of questions i wanted to get to that we couldn't get to because it would the podcast would have gone

00:01:58.540 on for another hour but it's based on this article you wrote for t nation back in 2016 and it's called

00:02:05.600 10 things every lifter should be able to do and basically you just kind of laid out some tests that

00:02:12.100 you want lifters to take place i think it's gonna be applicable to just regular guys who want to be

00:02:17.800 healthy strong physically fit but these tests are designed to highlight weaknesses that you can work

00:02:23.760 on to you know for longevity overall strength flexibility mobility etc so let's just start let

00:02:30.260 me start let me start with plus 55 is that okay with my little standards there yes you're talking about

00:02:36.960 people who are 55 above and then let me give you how i assess people and then let me talk about how you

00:02:44.100 can start with a young person and build these qualities up so that literally for the rest of

00:02:50.340 their life they have a handle on certain things how does that sound sounds good so one of the hardest

00:02:55.360 things i don't know how old you are but it's weird because you begin to pick up on certain things

00:03:00.780 you know i think athletes the bloom of an athlete is what 16 to 35 and you know after that things and

00:03:08.580 you do have a tom brady and you have a drew breeze certainly uh george blandus but you and and of course

00:03:14.320 in my my world throwing you have people stay around a long time but that's when people are athletes about

00:03:20.160 36 to 55 or so you begin to notice and it's funny when you talk to someone who's 40 and they come 63 and

00:03:27.200 they'll say i feel like i've lost a step and i try to be kind you know it's like yeah trust me you

00:03:31.840 yeah you did but you know after after 35 36 it's when you start having those lean body mass issues

00:03:39.300 you tend to swell up a little bit you you become softer you generally you're trading lean body mass you

00:03:46.720 might stay the same on a scale but your lean body mass is going in one direction sadly your fat's going

00:03:54.160 in the other your fat's going up and your lean body mass is going down so but once you get to 56

00:04:00.840 then we have to really think about uh health and longevity well ideally from age 25 to 55 you wore

00:04:11.540 your seat belt uh you didn't smoke uh you didn't say hold my beer and watch this you know but once

00:04:18.060 you get to 56 here are the tests i use okay first can you stand on one foot for 10 seconds yes or no

00:04:23.780 if you can't i send you to a doctor because i want to find out what's going on in 1991 i was working

00:04:30.560 with this guy very famous uh developer here in utah and i know where he couldn't stand on one foot

00:04:36.540 well turned out he had prostate cancer now there was no correlation and don't worry about that but

00:04:42.620 the fact that i was so insistent he see a doctor saved his life i work with people's ms and one four

00:04:51.080 days a week they can stand on one foot three days a week they can't it would be nice to know if they

00:04:56.260 have ms or whatever the issue is that makes sense to you number two is i think it's really important

00:05:02.540 to be able to sit down in a deep squat hold for 30 seconds then stand up that's a test of mobility

00:05:10.440 flexibility strength uh i don't know if you know what the toilet test is but that's the determining

00:05:16.280 factor about what kind of elderly care you get because if you can't get up and down off the toilet

00:05:22.360 by yourself you have to have much more care here's another one i have that's odd because men struggle

00:05:28.720 with this one hang from a bar for 30 seconds and i always tell people if something bad happens

00:05:34.700 and there's a flood or something that 30 seconds will give me a chance to save your life without that

00:05:41.000 you know bad things can happen so stand on one foot hold the squat 30 seconds stand up hold on to a

00:05:47.960 bar for 30 seconds pick up and it can be any way you want your body weight and move it so maybe have

00:05:56.340 really really high farmer bars put body weight up pick it up and be able to move it um that one a lot

00:06:04.600 of people push back on but i still stick with it because that's why i still i'm the guy everyone calls to

00:06:12.460 move couches and i'm 63 because you know i have i'm a good couch mover and i'm very proud of that

00:06:17.800 you know and then the next one you can argue with but i still like it this is post 55 be able to

00:06:25.480 standing long jump your height so if a rattlesnake's near your foot you can leap away and by the way you

00:06:31.980 don't have to jump your height you have to long jump as as far as you're tall okay so those basic

00:06:39.080 little tests if oh and the final one i like to observe how you get up and get off the ground

00:06:45.160 get down on the ground and get back up i have a drill called the get back up test and of course

00:06:51.340 there's also the brazilian get back up test or you can just do a turkish get up if you'd like

00:06:55.540 but that little body of tests if you can hold on to those you're going to have a fairly into if you can

00:07:03.700 do those at 75 85 you're going to have a fair amount of independence so this is so again this

00:07:10.140 is for people who are 55 plus that last one the uh the stand up off the ground test we've written

00:07:15.920 about that and it's interesting they've there's been studies that show that there's a correlation

00:07:20.300 between yeah people who can get up off the floor with fewer limbs so if you can get up off the floor

00:07:26.240 without using your hands or your knees your your your risk of mortality like okay i everyone always

00:07:33.280 quibbles on that well everyone's going to die so mortality rates 100 but it's like your um your

00:07:38.740 mortality rate is you're more likely to have a healthy vibrant life if you can do that compared

00:07:42.800 to someone who can't yeah and the way the brazilian guy did it it's it's an 8 out of 10 if you can score

00:07:48.020 8 out of 10 because of my hips i have to put one hand down but at 63 i still score an 8 out of 10

00:07:55.560 and i always do so on paper that's what is that it gives me a 20-year buffer so yay for me yeah and i

00:08:04.760 think some people don't realize that like as you said as you get older the thing that often kills

00:08:09.280 people if you don't get cancer or some other you know dementia or alzheimer's something like that

00:08:14.180 they often you know you slowly it slowly kills you it's like you lose muscle mass you have you lose the

00:08:19.880 ability to like if you fall down you can't get up off the ground that can kill you statistically in

00:08:26.380 my house for me is the floor the floor is the most dangerous thing in my home for me at my age

00:08:33.420 the the bathtub has it well you know if i slip in it you know obviously it's the floor it's the floor

00:08:39.680 it's the floor and i and i ask personal trainers when they say you know when's the last time you saw

00:08:44.500 your mother or father voluntarily be on the floor and most people say i don't even remember that

00:08:51.720 little side little story just a small little thing i read somewhere most people never remember

00:08:58.300 the last time they picked up their child so about a month ago at one of our family parties

00:09:03.680 i walked over my two daughters and picked them both up just just so i'd be able to say that's the last 0.60

00:09:10.400 time i picked you up uh we also had you know going to this idea of longevity and quality of life as you

00:09:17.980 get older we had a guest on the podcast i think it was last year who wrote about longevity one of

00:09:23.780 the interesting insights he that he talked about in that podcast or shared was one of the things that

00:09:29.100 you can do to really increase your quality of life as you get older is to keep make sure you're

00:09:34.080 continuing to walk on complex landscapes oh like on and off a curb if you live in a neighborhood

00:09:41.300 curb or like go to like the mountain you know if you live in a rocky area go hike a trail because

00:09:46.140 what happens is like if you if you stop walking on uneven surfaces you basically forget how to do it

00:09:53.440 and so that whenever an old person when they haven't like the only thing they've walked on is just really

00:09:57.980 flat surfaces they encounter that they don't know how to do it and they they trip and they fall and they

00:10:02.220 they break a hip exactly and now you know i can even push that farther we now know that that also

00:10:09.000 is a major factor for issues of the brain and so do you know what shaker plates are dave asprey

00:10:17.540 he's the guy that's bulletproof coffee okay and agree or disagree what he talks about but he really

00:10:23.180 emphasized using the shaker plates now i bought a real inexpensive one just to try it out and i fell in

00:10:29.380 love but staying on a shaker plate and doing one foot drills even something as simple as a speed

00:10:35.420 skater or doing a goblet squat or a press on it so that okay if you can't see my hands but

00:10:42.940 my feet are both shaking well because it's such a complex system if you're following along i'm simply

00:10:51.280 doing a one-arm press on a shaker plate but since the complexity has shot through the roof

00:10:55.860 my brain and my nervous system have to adapt instantly to all that crazy complexity my bones

00:11:04.060 by the way there's a new argument about osteoporosis that by losing complexity is why

00:11:11.000 so your bones get simpler and simpler and simpler and then they break

00:11:15.220 so what you're saying is is is tying right into the stuff i've been reading learning less

00:11:20.380 few months is that the more complexity the world is the better it is for the for the aging person

00:11:27.740 you know when thoreau said simplify simplify the correct thing for him to have said was

00:11:32.780 complexity complexity for long-term i don't know survival or something like that if you will

00:11:39.700 and just to clarify a shaker plate is that something you stand on and it vibrates you

00:11:43.940 yeah and there and you don't have to buy the fifteen thousand dollar one i bought a uh i think

00:11:50.560 it was 200 bucks one but now remember uh i think it's my job brett to i literally think it's my job

00:11:57.260 not to just go oh that's a good idea but actually try it you know drink the kool-aid if you will go deep

00:12:04.680 and then come on the other side and say that was a whole lot of nonsense or that's a game changer

00:12:09.840 so come but here but but i like what you said you can also do complexity by walking on a balance

00:12:16.760 beam uh jumping rope stepping up and down off the curb playing hopscotch is probably one of the

00:12:23.440 smartest things you could do you know as an adult so yeah i yeah i agree 100 with that very much

00:12:31.740 so let's recap these you know tests for people who are 55 plus so the first one is can you balance

00:12:37.060 on one foot for 10 seconds right then it was can you do a squat and hold it for 30 seconds

00:12:43.520 and then stand up and then stand up without any assistance and that's so you can get off the

00:12:48.280 toilet that's that's the ideal yeah right then it was also uh be able to bend over pick up something

00:12:54.480 that's your was it your body weight and then carry it around pick up your body weight and move it

00:12:59.180 okay okay and then uh you also talk about the farmer's carry as well that's that could be the farm

00:13:03.640 that could be obviously it could be at the farmer walk but you could have really really high trap bar

00:13:08.020 and do it or have the weight up on blocks the idea that you can carry your own body weight that's that

00:13:13.740 seems to be important that comes in handy because like when you're you're gonna have to carry stuff

00:13:17.080 you're always gonna have to carry stuff even when you're 50 60 70 years old long jump your height

00:13:21.420 doesn't mean jump up in vertically your height but long jump your height and then hang from a bar for

00:13:26.280 30 seconds did i miss any yeah yeah you miss getting up and down off the ground yeah oh yeah and then getting up

00:13:31.520 off all the ground of assessment of getting up and down off the ground yeah gotcha we're gonna take

00:13:37.660 a quick break for your words from our sponsors and now back to the show well let's uh move on to

00:13:45.440 someone who you know it's in that 18 to i don't know 50 range all right does it change as like and

00:13:52.320 you know say you're like right now i'm 38 child yeah i'm a child spry does any of this change for like

00:13:59.580 is it gonna be any different for me compared to say a 25 year old we'll tell you what you know

00:14:05.020 what let's i'm gonna give you my full evaluation next is that okay but let's slide back to little

00:14:12.200 brett as a as a happy little waif of eight years old okay well i wasn't a waif i was i was a big kid

00:14:19.620 i was i was husky i had to wear the husky underwear from sears okay so little brett wearing his husky

00:14:24.840 underwear from sears roebuck all right the catalog came out he went shopping okay uh that'll aid you

00:14:30.440 by the way i would go so i'm a big believer in the insights of a guy by the name george herbert

00:14:36.800 herbert in english herbert in the french he came up to a volcano that was blew up an island and he

00:14:44.860 started saving survivors okay he couldn't help but notice something about the people who survived

00:14:51.860 they knew how to climb they knew how to swim they knew how to do a couple different things

00:14:56.740 and so he started what we would now call physical culture when he went back to france and even if

00:15:04.080 you've never heard of him i guarantee you've heard of him are you okay with me going down this direction

00:15:08.460 yeah let's go down this road yeah this is good stuff this is sort of like uh like move nat natural

00:15:12.140 movement i think they got their influence from her so let's just break it down the way he did not just

00:15:16.060 and then i'm going to add two things okay okay because i can't help myself so the first is what

00:15:21.720 he would call pursuit okay and pursuit is walk run and crawl and he would expect an eight-year-old

00:15:31.140 nine-year-old to be able to do those uh i i fell in love years ago with when i found out that this

00:15:39.060 this irish school taught proper sprinting techniques to their elementary school kids i thought to myself

00:15:46.680 they've got it but walking running and crawling here's the funny thing how often you see kids

00:15:52.320 crawl in pe classes now when i taught when i taught we did tumbling and everything else

00:15:57.640 and crawling because i you know i listened to my hair bear so pursuit walk run crawl okay oh and real

00:16:06.320 quick just a side note but especially when i read your site breath this might be a real valuable thing

00:16:12.620 for them there are probably two games that are older than probably maybe even language one is tag

00:16:21.820 t-a-g tag and the other one is hide and go seek both teach you to be a very good hunter gatherer

00:16:29.940 both teach you to be a very able person in any kind of combat

00:16:34.860 so to me when if you want to do paleo fitness just go out with a bunch of school kids and play tag and

00:16:43.580 hide and go seek and you'll see that how in that pursuit one there walk run and crawl that is hide

00:16:50.780 and go seek and tag if that's too weird brett just say damn that's too weird okay no that makes sense

00:16:57.540 so this is this stuff for like you're going not even 18 year olds you're going like eight years for kids

00:17:02.020 like if you're a parent you want your kids doing this stuff all right yeah uh when's the best time

00:17:06.520 to learn to crawl probably when you're two when's the second best time to learn probably today you

00:17:12.540 know so there you go and then there's escape so we had pursuit followed by escape and that's climb

00:17:19.380 balance drills jumping and learning how to swim and it's interesting i i you know i work a lot with

00:17:28.760 the military we're gonna work that's all we'll say but i mean it's interesting because to get

00:17:35.240 yourself off of almost any major problem spot in the world if you can get yourself into the ocean

00:17:41.320 either by swimming or by stealing a boat that's usually the best route to safety and it's that was

00:17:48.380 true forever so you need to you need to practice climbing and i call that brachiating you need to

00:17:55.160 practice balance drills because you know sometimes you're trying to skate you're running down a gutter

00:18:01.040 on top of a roof you got to jump to the next roof and then of course swim your way out and his third

00:18:06.880 area was what he called attack and this is more my life okay that's throwing lifting and fighting

00:18:15.500 and all three of those skills uh should have should be addressed long before they need to be addressed

00:18:23.040 if you don't mind let me add two others that he doesn't have i would include bike riding because i

00:18:29.800 think it's much better to learn how to fall it's better to fall off a bike at five than at 55 right

00:18:35.580 right and then the other area i would add is either what i call tumbling but nowadays it's more

00:18:41.360 more often called break falling uh learning to take a fall but when i when i give you this list

00:18:49.080 walk run crawl climb balance jump swim throw lift fight bike ride break falling you get a sense to

00:18:58.560 see the importance of play in a playground yeah obviously you need to learn how to swim and learn

00:19:04.640 how to fight and learn how to bike ride and probably you maybe even learn how to lift and throw it it would

00:19:09.660 depend but how foundational important all this can be to a person's life if you have all those skills

00:19:17.080 in fact it might be worth your time as a uh you know with your site to find people say hey you know

00:19:24.000 do an article on or do an article on teaching kids how to you know this is how you this is running

00:19:33.700 sprint mechanics this is crawl mechanics this is climbing mechanics this is how to practice your

00:19:39.840 balance here's jumping here's you know swimming you probably already have the bulk of it on your

00:19:45.740 site from from my memory but it's it's such a it's such a gift that you can give your children

00:19:52.660 to be able to have that entire skill set yeah we do have articles on all those things crawling we did

00:19:57.860 went on balancing like like a two by four just like having a two by four in your house yeah i

00:20:02.740 saw the article the guy that was that was excellent yeah it's in a super easy and and this other thing

00:20:08.500 as a parent what you can do is like you know make sure you're paying attention what your kids are doing

00:20:11.760 in pe and if they're not doing those things well you know join the pta and you know use your public

00:20:18.080 speaking skills to persuade them maybe we should do some of this stuff but if they're not getting it

00:20:21.600 make sure they're outside playing one thing my wife and i have done is we found a guy here in tulsa

00:20:26.960 who does parkour and like he does does he's like he's i think he's done some move nat stuff

00:20:32.380 anyways he we take him to the park with our kids and he goes through things like roles like how to

00:20:38.640 fall sort of the he gets he's a coach and he's able it's been really fun to see our kids take to

00:20:44.160 it and the skills they've learned from that and then you know on the area throwing i mean you i don't

00:20:50.020 want your kidness to be a major league baseball pitcher but it'd be nice to know all the throwing arts

00:20:55.520 be able to do the basics of lifting the olympic lifts the power lifts kettlebells may you know

00:21:00.480 the kettlebell basics the calisthenics basics and you can push back on fighting until it's time to

00:21:06.840 fight you can agree or disagree gentle listener you can agree or disagree last week a bunch of thugs

00:21:13.380 took over our capital and one of our congressmen is a former ranger started gathering things like

00:21:19.760 pens and stuff like that to defend his fellow congressmen and to me you never know when it

00:21:26.740 might be your time to defend those you love i'm not a psychopath i'm not but there are bad people

00:21:34.560 in this world and it's the job of those of us who are fast twitch monsters to protect to protect them

00:21:43.080 all right so we've talked about guys who are over 55 we've talked about kids who you say should only 0.94

00:21:49.280 be doing basic skills the george hair bear type of stuff to about age 15 you argue that kids really

00:21:54.340 shouldn't be doing any specialized training before that age so let's turn now to the guys in between

00:22:00.340 guys between the ages of 18 and 55 so i know as an introductory assessment you want people in this

00:22:05.820 range to do the same kind of tests you do with the older guys stand on one leg for 10 seconds

00:22:09.920 standing long jump farmers walk with body weight to get back up test and you do these same sort of

00:22:15.360 tests to see where they're at before you start training them well you know what i don't want to

00:22:19.500 give you too many kudos because i don't want your head this well but the one thing i like about your

00:22:24.320 site is this vision from youth well youth to death right right so if you decide to follow the teaching

00:22:31.940 if you did a hair bear youth and then had an elite like myself i had a hair bear youth

00:22:39.840 and then i became a discus or highland gamer and i i retired july 24th 2010 11 years ago now that's

00:22:49.080 amazing 10 and a half years ago and now but all that stuff i did then i can hang from i can hang for

00:22:57.060 up to two minutes i can you know you know i'm saying if you have the foundations and build it up

00:23:02.340 you should have the same basic test core your whole life right okay let's say let's say someone um

00:23:11.340 you find you do these assessments on say a 35 year old and you decide it's a man and they're ready to

00:23:19.020 focus on strength and mobility and you get some programming going for them at a certain point you'll

00:23:24.360 want to assess again see how they're doing and see if they're reaching you know if they're getting

00:23:28.740 strong so do you have assessments for that as well like do you have metrics or benchmarks you like

00:23:33.720 oh yeah i mean okay let's go through the ones that are in my book that start off in my book

00:23:39.540 intervention but now i mean i have them in a bunch i have about a thousand different ones but let's go

00:23:45.020 through from that i expect a man to be able to bench press his body weight okay i expect a man to be

00:23:51.440 able to do five pull-ups i expect a man to be able to deadlift 150 body weight okay got that you weigh 200

00:24:00.240 you got to be able to 300 right that's not very much at all i expect to be able to body weight squat

00:24:07.140 okay and i expect to be able to do a former walk with your body weight okay oh one other thing if you

00:24:14.500 work with me i expect to be able to do a turkish get up uh both left and right with a dixie cup

00:24:21.260 half filled with water on your fist instead of weight the dixie cup because that means

00:24:26.720 if you can do the water we always joke when you get hit by the water we call it baptized but

00:24:33.040 the the that that shows mobility and flexibility far better okay is that okay that makes sense that

00:24:40.140 sounds like uh like something you'd see in a karate movie from the 1980s no yeah and it's it's it's a

00:24:45.840 good one so we've been talking a lot of strength stuff what about i know you're a big proponent of

00:24:50.200 walking and hiking you have similar metrics or tests that you like to put your clients through for

00:24:56.880 should they be able to walk with you know without load in a certain amount of time or with load etc

00:25:02.000 now i'm i'm a fan of phil maffy tone on this so when we do this uh it's gonna be a little bit

00:25:09.760 more complicated don't take what i'm about to say wrong but i think you have to have some other

00:25:14.560 things set so i'm a big believer in what's called the maf test okay so it's it's it's a three mile walk

00:25:24.140 okay all right so do you mind if i explain it yeah go into this is new to me so i would like to hear

00:25:29.280 about it so maffy tone numbers are 180 minus your age is the top end for the test and 160 minus your

00:25:38.880 age is the low end for the test now what you have to get to do to get your heart rate in those numbers

00:25:44.260 i don't know for me it's really easy if i put on five pound ankle weights on both feet and i carry

00:25:50.800 six pound heavy hands my heart rate gets in that zone very easily okay because you know i'm 63 so

00:25:58.160 it's not that hard okay so mentally you got to figure out those numbers and your job is to stay

00:26:04.160 between those numbers the entire test not above at all and don't cheat by running okay and what

00:26:12.940 you're going to do is at the end of every mile you're going to log the time you went through so

00:26:18.840 do you see how many factors are going on here yeah so it's going to be for for us it's a for us we do

00:26:25.800 a 12 lap test i keep my heart rate right inside those maffy tone numbers fortunately i have a

00:26:32.540 a nice heart rate monitor that can tell me when i go above it um and i've got it set that every

00:26:39.320 few minutes it says you know whatever heart rate 112 whatever so when i do the first mile say it takes

00:26:46.120 me 19 minutes second mile takes me 21 third mile takes me 29 just staying in my heart rate numbers

00:26:53.460 i train for a couple of months i do the maf test again and my numbers are 17 19 24 for the mile

00:27:04.400 splits what we can guess from this is that my conditioning has improved

00:27:13.340 because my mile splits have dropped with my heart rate in the same zone right okay so you can go

00:27:23.960 faster without having your body your heart having to work harder yes you follow okay excellent now i'm

00:27:30.480 a track and field coach so i don't care what your heart rate is in the 400 meters i don't care that

00:27:36.120 sounds horrible but if you start off the first day i had you i trained you brett you ran a 75

00:27:41.780 six weeks later you run a 55 and the next year you come back and you run a 48 i don't care what

00:27:48.300 your heart rate is you've improved you got that right and that's great for track and field but it's not

00:27:52.860 great for lifelong cardiovascular training that's why i like the narrow the narrow step-by-step of this

00:28:02.200 does that make sense you know i'm saying it's i like the fact that you have the heart rate that

00:28:08.200 that narrow window of heart rate as a standard the exact same i i mean the exact same test if you can

00:28:16.360 do it and then watch the numbers come down one follow-up question with this assessments um like

00:28:22.300 how often should you assess yourself i mean i i imagine if you do it too frequently uh you're gonna

00:28:28.320 get a lot of noise i don't know even to keep the test right yeah but if you don't do enough

00:28:33.380 then then you don't you can't see a trend line so like what's the sweet spot when i fold clothes and

00:28:39.900 do dishes i practice standing on foot i actually even do it sometimes when i have an electric

00:28:45.800 toothbrush and i'll just stand on one foot so i do try to cheat the balance test because i feel like

00:28:51.760 that's one of those tests that's well because if i'm doing my teeth i'm adding a ton of complexity

00:28:59.640 to my teeth brushing which i think is good for my uh brain and maybe who knows even for my bones okay

00:29:06.960 so the standing long jump i i see no issue with that monthly every six weeks um the farmer walk

00:29:14.820 monthly every six weeks and the get back up probably should be part of your warm-up anyway

00:29:19.820 so yeah the full test let's say every three months pieces of it you know as appropriate

00:29:26.920 that's kind of a fun little thing no it's something like you can do with your kids too

00:29:31.640 like i we do the get up test like whenever we're bored yeah great fallback activity is well see if

00:29:37.820 you can get up off the ground without using your feet or and find different ways you can do it

00:29:41.380 yeah yeah well dan this has been a great conversation we covered a lot of ground is there some place

00:29:46.160 people can go to you know find these assessments and learn more about them and the complexities and

00:29:50.960 nuances of them well i have a youtube video going through it yeah so go to youtube find coach dan john

00:29:59.160 good luck it's there's i have i don't know a thousand videos 10 15 um workshops it's an honor to have to i

00:30:08.260 give them away free because i just i love what i do now i have a website called dan john dot net

00:30:14.080 which my god if if you if you decide to print it off good luck there's 3 000 pages okay of stuff to

00:30:21.500 print off and then i have my pay site and i'm sorry about that but i have to pay people for doing all

00:30:27.620 this other stuff called dan john university dot com okay and tell you what let me give you a code right

00:30:33.760 now make it let's do this art of man okay art of man and so gentle listeners you'll get um

00:30:43.340 what it's usually 29 bucks a month you'll get you'll get for 29 bucks you get for three months

00:30:48.700 and happy new year to you okay here's the thing i think i like best about it brett if you haven't

00:30:54.120 been on the site it's called the workout generator you press what equipment you have you press how many

00:30:59.840 days a week you want to work out the intensity level and then you press a button and it gives

00:31:04.380 you this wonderful spreadsheet with every it's once you you just got to play with it you may never ever

00:31:12.520 use another i know this sounds crazy brett because it's it is in it's my brain i can't coach as well as

00:31:20.920 the workout generator coaches okay all righty well fantastic well dan john thanks for your time it's been

00:31:26.900 a pleasure hey and if you don't mind and i've said this before i don't know if you guys realize

00:31:32.500 what a great site you have i i'm not blowing smoke at all your site is it's an absolute and i mean this

00:31:41.780 it's an absolute honor to be part of it the quality of work that you guys have on there the insights

00:31:46.920 i wish i would have come up with your idea because i think it's just brilliant i mean uh so there's a

00:31:51.920 little bit of jealousy there but it is really a phenomenal place and i recommend it constantly

00:31:57.080 okay well thanks so much we really appreciate that you bet my guest there is dan john he's the

00:32:02.760 author of several books they're all available on amazon.com just check it out just search for

00:32:06.320 dan john you find out more information about his work at his website danjohn.net as well as

00:32:10.240 danjohnuniversity.com also check out our show notes at aom.is slash benchmarks where you find links

00:32:15.760 to resources we can delve deeper into this topic well that wraps up another edition of the aom podcast

00:32:27.000 check out our website at artofmanliness.com where you find our podcast archives as well as thousands

00:32:30.940 of articles written over the years about pretty much anything you think of and if you'd like to

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00:32:46.380 of the aom podcast and if you haven't done so already i'd appreciate it if you take one minute

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00:32:53.040 thank you please consider sharing the show with a friend or family member who you think we get

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00:33:00.380 remind you not only listen they went podcast but put what you've heard into action

00:33:12.440 you

The Art of Manliness - January 25, 2021

Physical Benchmarks Every Man Should Meet, At Every Age

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