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Exercises Movements, technique & proper execution

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Old 11-11-2011, 01:34 AM   #41
Ben Norris
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Re: Elite Fitness with 5 rules...

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Originally Posted by Dave Traeger View Post
This is actually a rack pull deadlift, the person laying on the bench is just holding it in place for them.
Oh wow i never thought thats what they could be doing. Sorry to all those guys out there who are doing a legit exercise
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Old 11-11-2011, 09:10 AM   #42
Reid Peryam
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Re: Elite Fitness with 5 rules...

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Originally Posted by Dave Traeger View Post
This is actually a rack pull deadlift, the person laying on the bench is just holding it in place for them.


My friend and I do bench each week and we usually end our session with negatives. Ha ha that is totally what it is!^^
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Old 11-13-2011, 02:36 PM   #43
Graeme Moore
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Re: Elite Fitness with 5 rules...

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Originally Posted by Ryan Dell Whitley View Post
Dan John's newest programming revolves around these five "lifts":

Upper Body Push
Upper Body Pull
Squat
Hinge (deads/cleans)
Loaded Carry (farmer's walk/waiter's walk/sandbag carry/etc.)

I think if a person just plugged in an appropriate exercise for each of those categories and did some 400m intervals every couple of days they could become a monster.
Does DJ recommend each type of lift be trained in every session?

And by 'hinge' is that specifically a pull from the floor or can it be anything that emphasises hip extension?

I love this sort of simplicity, especially with all that conjugate alchemy doing the rounds
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Old 11-15-2011, 07:52 PM   #44
Michael E Tancini
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Re: Elite Fitness with 5 rules...

1) Back Squat - most important lift in the gym IMO
2) Squat Clean - Explosiveness, trap, back, legs, hips, core, grip, coordination
3) Squat Snatch - explosiveness, shoulders, back, traps, legs, core, hips, grip, coordination
4) Muscle ups - back, shoulders, biceps, triceps, chest, grip, coordination
5) DB Push up w/DB row

(+) (1)Swimming/(3)Running/(2)Rowing - pick one, swimming I feel would be the most beneficial with rowing being the second.

That was pretty tough.
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Last edited by Michael E Tancini : 11-15-2011 at 07:55 PM.
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Old 11-16-2011, 09:16 AM   #45
Robert Beckett
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Re: Elite Fitness with 5 rules...

Squat
Deadlift
Strict Muscle-up
Power Clean & Press
Interval Runs
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Old 11-18-2011, 05:02 PM   #46
Scott Alexander
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Re: Elite Fitness with 5 rules...

Richard,

Great question. Are you planning on building some sort of a program around your Elite 5? I'd be a fan of that sort of simplicity; measuring how much improvement you could see in non-elite 5 exercises over time.

For what it is worth, my (perhaps repetitive) Zombie Stalin 5 would be:

1. C&J - for lifting heavy rocks to throw at Zombie Stalin

2. Back Squat - for picking Zombie Stalin up into a backbreaker a la vintage Randy "The Macho Man" Savage

3. Running - 400m sprints to be specific, because a quarter mile headstart getting away from Zombie Stalin is probably enough to keep you safe

4. Muscle-Up - helpful for hopping over walls and climbing trees while running away from Zombie Stalin

5. Bench - for pushing Zombie Stalin off of you in case he does catch you after your quarter mile headstart (should have spent more time on that running...)


Scott
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