My Easy Strength Exercise Selection

Jeff

More than 500 posts
I am going to do an Easy Strength type barbell routine for while.

I am thinking about:

Barbell Back Squat
Deadlift
Barbell Overhead Press
Weighted Pullups

Are the squats and deadlifts too similar to include them both in the program?
Can I include both of them in the same training session?
Or, should I alternate days of squats and deadlifts?
Or, should I just pick one or the other?

Thank you.
 

Alan Mackey

More than 300 posts
I would pick a lower body lift, an upper body push and an upper body pull. Any variation will be fine.

Then, if your lower body lift was a squat variation, I'd choose kettlebell swings/cleans/snatches as the fourth lift. But if your lower body lift was a deadlift variation, I'd pick loaded carries.

The fifth movement should be anything you feel you need more time spending your time on: ab wheel, hanging leg raises, TGUs, Russian twists, O.S. Resets... It doesn't really matter.

Regarding the lower body lifts, you can spend a whole cycle doing squats and then switch to deadlifts. I wouldn't do them on the same session (I'm one of the few who, apparently, can thrive doing very high frequency deep knee bends and hinges; most don't, as Dan John himself has said numerous times). Alternating sessions destroys the whole "high frequency" point.

Just my two cents.
 

Jeff

More than 500 posts
Perfect!

It will be:

Squat,
Overhead Press
Weighted Pullups
Loaded Carries

Thank you for the input.

But to be clear, I am not referring to the 40 day workout Dan John discusses. I am looking at "Easy Strength Training for Athletes: 10 Rules of Thumb" discussed right before the 40 Day Workout. The one I am looking at is 2-3 times per week.

Jeff
 
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vegpedlr

More than 500 posts
As mentioned, Dan John does not recommend the squat for ES. The current recommendation is the vertical plane:

Deadlift
Press
Pull up
Ab wheel
KB swings OR Loaded Carry

He has also mentioned keeping light goblets, maybe as part of a warm up to ensure that movement is covered. I find that SQ and DL interfere in the same workout because they both hit my lower back hard. I also find that DL and PU interfere because of my grip. So, currently I split my workout into AM and PM to allow for a better effort. When I switch to ES in a few weeks, I'm going to give the trap bar DL a whirl to see what happens.
 

Jeff

More than 500 posts
Are we talking about the same thing?

I have the Kindle version on my iPad so I don’t have page numbers, but there are guidelines for an ES program that recommends a limited number of big bang exercises 2-3 times per week. This is immediately followed by Dan John’s discussion of a 5-lift program 5 days per week.
 

Alan Mackey

More than 300 posts
As mentioned, Dan John does not recommend the squat for ES. The current recommendation is the vertical plane:

Deadlift
Press
Pull up
Ab wheel
KB swings OR Loaded Carry

He has also mentioned keeping light goblets, maybe as part of a warm up to ensure that movement is covered. I find that SQ and DL interfere in the same workout because they both hit my lower back hard. I also find that DL and PU interfere because of my grip. So, currently I split my workout into AM and PM to allow for a better effort. When I switch to ES in a few weeks, I'm going to give the trap bar DL a whirl to see what happens.
I've found that doing a horizontal push and a vertical pull or a horizontal pull and a vertical push keep my joints happy. The 90° rule.
 

Alan Mackey

More than 300 posts
Are we talking about the same thing?

I have the Kindle version on my iPad so I don’t have page numbers, but there are guidelines for an ES program that recommends a limited number of big bang exercises 2-3 times per week. This is immediately followed by Dan John’s discussion of a 5-lift program 5 days per week.
Yes, we are talking about the same thing. Not necessarily the same exact thing wrote on the book, but some afterthoughts discussed by Dan John himself over his forum and on his podcast.
 

Jeff

More than 500 posts
This is the first time for me to hear of the 90 degree rule. Where did it come from!

Would you do overhead barbell press and barbell bent rows?
 
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Alan Mackey

More than 300 posts
This is the first time for me to hear of the 90 degree rule. Where did it come from!
I came up with it, many moons ago.

Would you do overhead barbell press and barbell bent rows?
Overhead Press + Pendlay Row

Pull Ups + Bench Press

Incline Bench +Curls (yes, curls)

45° Rows + Dips

The combinations are endless.
 
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