The chicken is the Power Clean and Jerk. The Chicken Fried Steak of training is the Squat Clean and Jerk.
Now, think this through…
[quote]CrazyCanuck wrote:
If a squat is the steak, what is the chicken?
Are we allowed potatoes?[/quote]
Hey Dan, give me a ring! Cell#
OK?
[quote]Danny John wrote:
I have slept. The world is a better place. I have eaten. I am now ready to answer any questions.
Tonight, we will also have a special prize to anyone who answers a question in their best “Dan Johnesque” writings.
-
Look for sarcasm.
-
Appreciate some level of self pity and self loathing.
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Admit to have done everything and anything, yet still have no opinions on, well, everything and anything.
-
Points will be taken off for “well, it depends on your goals,” as the U.S. Patent Office says that someone else own’s the rights…[/quote]
“Clueless”
The lovely Miss Silverstone noted this same thing. The rumors about her and me are…unfortunately…true.
[quote]Nate Dogg wrote:
Danny John wrote:
We could call it “Monet” training. Up close, a bunch of dots, but far away it looks pretty good…
You can also use Monet to describe women that you may meet at a bar, club, etc.
“Good from afar, but far from good.”[/quote]
Charles, here you go…
Timmermann on Weighted Jumps-A Hip Snatch Alternative:
Usually included in the DDR weight training program are hip snatches with a deep split at completion. These were done as a back strengthener and hip power activator. Udo Beyer?s max in this lift was 190k. This exercise was very hard on the back. After the 1983 season, Ulf discontinued that exercise as a common training practice (though he would do it on occasion when in the presence of Western athletes) and replaced the hip snatch with a special weighted jump of his own design. His snatch from the hip at age 21 was 150% of bodyweight in this strange DDR style (no legs), 162.5k at 104k bodyweight with a 21m in shot put.
This special weighted jump was done for 10 sets of 10 reps, twice weekly, and executed similarly to a good morning (for all intents and purposes, a jumping good morning). The athlete would assume a starting position like the lowest point of a good morning, with the bar high on the traps. The athlete would jump upward and forward, reaching a straightened body position at the highest point of the jump. The athlete would then land in a position similar to the start position. In a 6 year period of using this exercise, he was able to work up from 20k to 120k for the 10 sets of 10 reps-a truly amazing feat.
The weight training program is designed to coincide with the following:
Timmermann on DDR Shot Put Training, Month By Month:
Every session is conducted with puts executed in the following sequence:
1.) Feet Down Stands
2.) Stands
3.) Block Glides
4.) Lock Left Glides
5.) Feet Down Glides
6.) Glides
Descriptions of the putting styles:
1.) FD Stands (FDst) - normal standing throws with no reverse of feet.
2.) Stands (st) - stand with reverse.
3.) Block Glides (BlG) - thrower has left foot at stop board and right foot as far in rear of circle as possible, bend back into deepest position and then pull right foot under to the typical stand position without moving centre of gravity of left side and then throw, with reverse.
4.) Lock Left Glides (LLG) ? left leg is held in a locked, passive position. Thrower bends deeply at right knee, and from a very low starting position, exits out the back of the circle with the left leg still locked straight, with no benefit whatsoever being had from left leg thrust. All the action is done by the right leg-it is a right leg strengthener. Reverse at finish.
5.) Feet Down Glide (FDG) - full glide, no reverse.
6.) Glides (G) - full glides.
Ulf Timmermann?s bests with 7.26k in training: FD st 20.69, st 21.89, BlG 22.03, LLG 22.69, FDG 22.03, G 22.76. Ulf makes note that the FD Glide has a lesser result than the Block Glides or Lock Left Glides because of the active reverses that are utilized in these latter styles.
The number of puts taken is determined by the weight of the shot being used. The following number of puts are taken with the corresponding shot weight in the execution of any one of the particular throwing styles (Exhibit A):
Exhibit A
Shot Weight Number of Puts
12k: 12
11k: 12
10k: 15
9k: 20
8k: 25
7.5-7k: 20
Exhibit B
Training Session Matrix, repeated twice yearly:
Month FDst st BlG LLG FDG G Session Frequency Stop Board
1,2 12 12 11 11 10 9 4 sessions / week No
3 12 11 12 11 10 8 4 sessions / week No
4 11 10 12 10 12 12 4 sessions / week only w/ reverses
5 8 8 8 8 7.5 7 6 sessions / week only w/ reverses
6 9 9 9 9 9 8 6 sessions / week only w/ reverses
Exhibit B is the Training Session Matrix. Outlined are the months that the sessions are to be performed in, the putting styles in sequence of their performance in each individual session, and the shot weights to be used in each putting style within the sequence. The number of throws in each putting style is determined by the weight of the shot used (See Exhibit A). This training sequence is repeated twice annually, with peak months being months 5 & 6 (January/February for indoor and July/August for outdoor). The training year begins in September.
Never throw with stop board on the circle except for during months 4, 5, 6 and only then for reverse throws.
In the months 3, 4 & 5 a lot of rhythm throwing is done. If the athlete has best of 15m in a throw, the coach will say put this throw 14.2m and athlete must hit 14.2m, then throw 13.2m, then must hit 14.2m again, then hit 13.7m next, then 14.2m, then 14.7m and then finally flat out. This teaches rhythm for distance, with the legs moreless controlling the distance of the put, but each put having the same strong usage of the arm.
Timmermann on Gliding
The key to the glide is really quite simple. When looking from the side or the rear, the shot must stay in a straight path from the low point to the high point. This sounds simple, but that is the key. The body must move around the shot to allow it to stay in line. First you pull it to middle, then you move around shot to get behind it, and then you push it to finish. Don?t move the shot around you, you move around the shot. The best technical glider I have seen from America is Mike Stulce. He had some very sound basic technique, not unlike my own, I think.
I think a reason for spin popularity in America is that success can come very quickly in this technique. Glide progression is slower but longer I think. To improve glide distances you must make your worst throws improve so you can have many long puts. I have periods in my best physical shape (which was probably a month prior to 1987 World Championship - before I got mumps) when I threw forty put sessions and every put was within 1m of my best with that weight.
In the DDR, we never competed much. We trained at a very high level and very strictly, never to foul in training. If I had more than ten competitions a year, it was unusual. If I had thrown more times, I could have 100 puts from 22m or more. In my best single throwing session in 1988, I threw 22.76m (my training best), that day I threw 33 puts from glide-the worst put-very worst-was 21.93m.
This is how to improve glide: make the worst better. Focus for this and the top end will just grow.
Also, we never throw fast in training-we recover between every put. This is how you compete, so this is how we train. In America, you have three throws, then break, then three throws and many warm ups and many practices. In major competitions you get TWO warm ups only-and no more. So, the whole competition is eight puts. Two for warming up, and six measured. This is mirrored in all the small competitions, too. When Dave Laut threw in the World Championships, he was not ready to throw. He did not like not being allowed into the circle at all apart from two puts to warm up.
Timmermann on Heavy Shot Usage
My first record with 12k shot was 3.03m. I built up from that point over many years. I threw this when I was 11.
The heavy shots used by elite women (in fact, all women from elite, sub-elite and potential classes) within the systems from the DDR and usually still used by coaches from that former system are 7.26k. Women use 7.26k from first time of starting to shot put.
I am strong in the feeling that people who say heavy shots destroy technique and are only to be used by an experienced athlete are not correct. In years when technique is forming, the athlete will learn better patterns under the heavy implement.
Timmermann on Abdominal Training
Abdominal work in the DDR was taken VERY, VERY SERIOUSLY. This is one of the most special very important things. Without a strong and conditioned torso, you cannot connect power from the legs to the shoulders to the implement. This is why we threw so many throws with heavy shots, performed squats without belts, and did jump exercises under weight as told before.
But actual sit-ups? No. This is less specific to throwing than cheesecake.
I was wondering if the Timmerman e-mail was one of our super-secret communications, not to be shared with others?
Otherwise, did the weighted jumps with my 75# fatbar. Awesome, no way I got 10 sets of 10, but you can feel it. I switched over to a broomstick to work on form. Probalby won’t be able to walk tomorrow. Going to throw this afternoon. Can’t get enough of the 35# weight.
[quote]Danny John wrote:
Richie, the triceps kickback is a very important exercise. It has a great value. In case one is ever strapped to a chair by duct tape and only has one arm free to smite a foe, one could easily smite said foe with the power of a triceps kickback.
richieY2K wrote:
First-time post here.
Thank you, Coach, for your insight. I read your posts here and at your website. From these I have overhauled my strategy to include a lot more basic movements. The results have been dramatic, clearly focusing why I gravitated away from them in the first place . . . they’re HARD.
I’ve made some progress since, as I build towards my eventual goals.
But, I digress . . . my real question is should I push my little fingers out on both hands while performing triceps kickbacks?
[/quote]
hahahahahahah aaaaaaaaaaaahhhhhhhhhha
Dan-you are too much:)
Super secret? It still is…I mean, who reads my work?
Keep throwing. Throwing is good.
[quote]Gary John wrote:
I was wondering if the Timmerman e-mail was one of our super-secret communications, not to be shared with others?
Otherwise, did the weighted jumps with my 75# fatbar. Awesome, no way I got 10 sets of 10, but you can feel it. I switched over to a broomstick to work on form. Probalby won’t be able to walk tomorrow. Going to throw this afternoon. Can’t get enough of the 35# weight.[/quote]
Re Zerchers…
Why are they so beneficial or “one of the great secrets” like you stated?
For what? zercher carries for distance, zercher squats, zercher good mornings, etc?
When you do zercher squats, do you stop at roughly parallel since your elbows kind of hit your thighs? What about full rom?
Now, if I tell you one of the great secrets…it won’t be a secret any more now, will it?
[quote]BPC wrote:
Re Zerchers…
Why are they so beneficial or “one of the great secrets” like you stated?
For what? zercher carries for distance, zercher squats, zercher good mornings, etc?
When you do zercher squats, do you stop at roughly parallel since your elbows kind of hit your thighs? What about full rom?[/quote]
[quote]Danny John wrote:
Now, if I tell you one of the great secrets…it won’t be a secret any more now, will it?
BPC wrote:
Re Zerchers…
Why are they so beneficial or “one of the great secrets” like you stated?
For what? zercher carries for distance, zercher squats, zercher good mornings, etc?
When you do zercher squats, do you stop at roughly parallel since your elbows kind of hit your thighs? What about full rom?
[/quote]
The one time I tried Zerchers I thought, “What a great ab exercise.” That’s were I felt it the most - abs. Also good for flexibility. Oh yeah, and that pain in my forearms from holding the bar in that crazy way.
[quote]MikeTheBear wrote:
Danny John wrote:
Now, if I tell you one of the great secrets…it won’t be a secret any more now, will it?
BPC wrote:
Re Zerchers…
Why are they so beneficial or “one of the great secrets” like you stated?
For what? zercher carries for distance, zercher squats, zercher good mornings, etc?
When you do zercher squats, do you stop at roughly parallel since your elbows kind of hit your thighs? What about full rom?
The one time I tried Zerchers I thought, “What a great ab exercise.” That’s were I felt it the most - abs. Also good for flexibility. Oh yeah, and that pain in my forearms from holding the bar in that crazy way. [/quote]
I’ve tried them before and thought they were cool too. I felt them mostly in the crooks of my arms. As far as flexibility, overhead squats blow zercher squats away by far. You can only squat down to parallel w/zerchers due to your elbows hitting your thighs unless I’m doing them wrong?
[quote]MikeTheBear wrote:
The one time I tried Zerchers I thought, “What a great ab exercise.” That’s were I felt it the most - abs. Also good for flexibility. Oh yeah, and that pain in my forearms from holding the bar in that crazy way. [/quote]
You pansy. Why’d you quit doing them? While they sound intriguing, I’m stuck on dumb lifts, namely front and overhead squats, and can’t be bothered … for now. What is up MTB? Are you really a bear? Is life without an opposable thumb rather difficult, or NOT? Which digit do you use for the space-bar? Oh … “MikeTheBear” … so nevermind.
Bastard Frequency Guy
Hey…no hijacking my thread with offensive attacks.
Only I am allowed to offend the readers…
Zercher Carries might be the single best thing I learned this year…Have a target, so you know when to finish…and breath.
[quote]BFG wrote:
MikeTheBear wrote:
The one time I tried Zerchers I thought, “What a great ab exercise.” That’s were I felt it the most - abs. Also good for flexibility. Oh yeah, and that pain in my forearms from holding the bar in that crazy way.
You pansy. Why’d you quit doing them? While they sound intriguing, I’m stuck on dumb lifts, namely front and overhead squats, and can’t be bothered … for now. What is up MTB? Are you really a bear? Is life without an opposable thumb rather difficult, or NOT? Which digit do you use for the space-bar? Oh … “MikeTheBear” … so nevermind.
Bastard Frequency Guy[/quote]
[quote]Danny John wrote:
Hey…no hijacking my thread with offensive attacks.
Only I am allowed to offend the readers…
Zercher Carries might be the single best thing I learned this year…Have a target, so you know when to finish…and breath.
BFG wrote:
MikeTheBear wrote:
The one time I tried Zerchers I thought, “What a great ab exercise.” That’s were I felt it the most - abs. Also good for flexibility. Oh yeah, and that pain in my forearms from holding the bar in that crazy way.
You pansy. Why’d you quit doing them? While they sound intriguing, I’m stuck on dumb lifts, namely front and overhead squats, and can’t be bothered … for now. What is up MTB? Are you really a bear? Is life without an opposable thumb rather difficult, or NOT? Which digit do you use for the space-bar? Oh … “MikeTheBear” … so nevermind.
Bastard Frequency Guy
[/quote]
No, it’s true. I adopted the Bear title not because I’m big and strong like a bear but because I’m soft, fuzzy, cuddly, and like to sleep a lot. Crap, now I gotta try Zercher carries. What sort of loads and distances are involved, Dan?
This week, Greg Henger had a 175 pound pipe and we carried it for about fifty yards. I didn’t breath for the first ten yards or so…nor the next forty…
[quote]MikeTheBear wrote:
Danny John wrote:
Hey…no hijacking my thread with offensive attacks.
Only I am allowed to offend the readers…
Zercher Carries might be the single best thing I learned this year…Have a target, so you know when to finish…and breath.
BFG wrote:
MikeTheBear wrote:
The one time I tried Zerchers I thought, “What a great ab exercise.” That’s were I felt it the most - abs. Also good for flexibility. Oh yeah, and that pain in my forearms from holding the bar in that crazy way.
You pansy. Why’d you quit doing them? While they sound intriguing, I’m stuck on dumb lifts, namely front and overhead squats, and can’t be bothered … for now. What is up MTB? Are you really a bear? Is life without an opposable thumb rather difficult, or NOT? Which digit do you use for the space-bar? Oh … “MikeTheBear” … so nevermind.
Bastard Frequency Guy
No, it’s true. I adopted the Bear title not because I’m big and strong like a bear but because I’m soft, fuzzy, cuddly, and like to sleep a lot. Crap, now I gotta try Zercher carries. What sort of loads and distances are involved, Dan? [/quote]
[quote]MikeTheBear wrote:
No, it’s true. I adopted the Bear title not because I’m big and strong like a bear but because I’m soft, fuzzy, cuddly, and like to sleep a lot. Crap, now I gotta try Zercher carries. What sort of loads and distances are involved, Dan? [/quote]
I’m guessing the answer will be “whatever you feel like. Just try it and go from there.” But far be it from me to answer for Dan.
DB
Well, Dan, the lack of oxygen to your brain is obvious. 
I have a thick bar myself that should make the Zercher not so painful, as I am indeed a pansy.
Dan,
I’ve done zercher squats before and I read that they were good because they force you to squat w/good form and lighter loads.
What are the benefits of doing a zercher walk as opposed to a farmer walk?
weight distribution
more grip work with farmers.