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  1. #1
    rolf5 is offline Junior Member
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    Default The Dan John 40 day program

    Is anybody familiar with this program? It's 2 sets of 5 in deadlift, press, and pull. 1 set of 5 in an ab exercise and 20-50 swings or snatches. My question is: I get the impression from the article that the weight stays the same in the deadlift for the 40 days but I'm not sure. I'm wondering if you are supposed to wave or cycle the weights up and down for the 40 days.

    Also, has anybody followed this program and how did you like it. I know it's basically PTTP with a very slight variation but I'm curious nonetheless. Thank you.

  2. #2
    Danny Evans is offline Senior Member
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    If I remember right, Dan told me it was written for him by Pavel. You start with a moderate weight, and do the 2-3 sets of 5 for each lift untill it becomes easy; then you move up in weight, or add a set if you're limited in KB's, but keep the # of sets low. The point is to train every day, with lifts that hit all the major muscle groups, but the weight is supposed to be light enough that you're not sore the next day, to where you can't lift.
    It's all about consistency.
    I did it last summer, and enjoyed it. As Dan says...the hardest part for most people, is that they will feel like they COULD & SHOULD do more...but DON'T! Stick to the plan.

  3. #3
    rolf5 is offline Junior Member
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    Default

    Thanks. I'm looking forward to it.

  4. #4
    AndrewR is offline Senior Member
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    The program isn't set in stone. The parameters are:

    Squat
    Hinge (DL)
    Push
    Pull
    Heavy ab
    Full Body Explosive (KB swing or snatch)

    You get 10 reps per ex per day. So it could be 2 x 5, 3 x 3, 5 x 2, 6 x 1, etc. You wave the weight up and down as you see fit. The key is to "put money in the bank" by doing GTG style frequent workouts and then go heavy when you feel it. The majority of days are "easy" around 40-60% of 1RM then you ramp up when you're ready and ease off again.

    I write a bit about it here:Put Money in the Bank « Fortitudine Vincimus

    Not wanting to rub your nose in it either, but on the RKC forum there are numerous threads relating to this including the original emails back and forth emails from Pavel to Dan about it. As well a bunch of us share our workout ideas and comment on the progress. I think you'll be surprised with what happens.

  5. #5
    JCcpt is offline Senior Member
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    I love the program. Recently I ahd a female client of mine perform it. her dead lift went from 200 1RM prior to it, to 225 for either a single or double by the end. She went from 1 or 2 shaky presses witht eh 16kg bell to 3-4 solid ones. and she made 24kg swings look easy for sets of 30-50

    She is 56 yrs old by the way. those are amazing results in 2 months!

    BTW AndrewR I liked your putting money in the bank article so I linked to it on my blog this morning. I really enjoyed it.

    www.elitefitnessbemidji.com

    I hope this helps.
    Justin Cox
    ACSM CPT, HKC
    www.elitefitnessbemidji.com

  6. #6
    zjf
    zjf is offline Senior Member
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    I also tried the 40 day program earlier this year. It seemed to fit my schedule the best at the time. I worked out M-F at 0600 every morning. I did exchange the swings for sprints/fartlek runs/jump rope though. I think the benefits of the 40 day program are very similar to PTTP-relatively quick workout with minimal equipment. I usually kept my DL weight the same for about a week and moved up 5 or 10 the next week.

  7. #7
    mc
    mc is offline Senior Member
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    mc, phd, cscs,
    rkc ii, ck-fms, z-health master trainer, precision nutrition level 1
    instructor reviews :: begin2dig :: twitter :: facebook

    coaching/assessments in person and via web cam - meditatus radix/caveat emptor (i.e. "i'm not young enough to know everything" - o.wilde)

  8. #8
    mc
    mc is offline Senior Member
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    Quote Originally Posted by AndrewR View Post
    I write a bit about it here:Put Money in the Bank « Fortitudine Vincimus

    .

    That was another expression that pavel used a lot at the RKC III hoe down with dan john: put money in the bank so you can withdraw it on fight night. Likewise by working this way "don't have to swipe the credit card" just for practice. love it.

    this was part of the sunday morning stomp on "armour building"

    what does that mean? not to work one's self out

    likewise Pavel has also said many times that workouts should be considered practice instead.

    SUch that the first half of one's career is learning how to push hard; the rest, how to hold back

    One expression i really liked "if it's hard, stop"

    a new mantra for me.
    mc
    mc, phd, cscs,
    rkc ii, ck-fms, z-health master trainer, precision nutrition level 1
    instructor reviews :: begin2dig :: twitter :: facebook

    coaching/assessments in person and via web cam - meditatus radix/caveat emptor (i.e. "i'm not young enough to know everything" - o.wilde)

  9. #9
    mc
    mc is offline Senior Member
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    Quote Originally Posted by zjf View Post
    I also tried the 40 day program earlier this year. It seemed to fit my schedule the best at the time. I worked out M-F at 0600 every morning. I did exchange the swings for sprints/fartlek runs/jump rope though. I think the benefits of the 40 day program are very similar to PTTP-relatively quick workout with minimal equipment. I usually kept my DL weight the same for about a week and moved up 5 or 10 the next week.
    one other bid of food for thought?
    dan suggested at the workshop not to "nickel and dime" increases, but for guys to look at only having big plates for the big lifts like DL and squat and bp.

    It's an interesting perspective, no?
    limit oneself in terms of the gear one accumulates.

    best
    mc
    mc, phd, cscs,
    rkc ii, ck-fms, z-health master trainer, precision nutrition level 1
    instructor reviews :: begin2dig :: twitter :: facebook

    coaching/assessments in person and via web cam - meditatus radix/caveat emptor (i.e. "i'm not young enough to know everything" - o.wilde)

  10. #10
    MDA
    MDA is offline Junior Member
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    Default The Dan John 40 day program

    Does the swings at the weekly volume take care of conditioning?

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