The worldís premier network for those seeking to share and discuss high-impact,high results, super practical information for the developmentof superiorphysical performance.
Page 1 of 2 12 LastLast
Results 1 to 10 of 12
  1. #1
    budjeffries is offline Member
    Join Date
    Jan 2010
    Posts
    36

    Default PRs for Bud Jeffries practicing Scientific Strength concepts with Pavel and Dan John

    Iíve been on the road going into the 10th week now touring the US speaking to schools doing a strongman show and anti-bullying program. Along the way Iíve been able to hook up with many phenomenal people and do a ton of cool things. One of the incredible things I had the opportunity to do was go to Pavel and Dan Johnsí Scientific Strength Workshop. I had no idea what theyíd be presenting but I guess much of this falls under the concept of all great minds think alike and competent trainers hit on the same truths eventually. One of the things they revealed is their ďeasy strength program,Ē which coincidentally parallels two of the programs that brought me to my all time best lifts and the default training program that Iím following right now.

    Sometimes circumstances force you into greater progress instead of away from it. That seems to be the case right now. I wonít reveal the entirety of their program because itíll be coming out in their new book and the DVDs from the workshop, but if youíve ever seen Pavel and Danís work you have a good idea of what it entails. Itís based on some really amazing science as well as real world trial and error. The gist is you practice often with moderated intensity and get phenomenal gains. They have some very smart specifics attached to the program, but I wonít reveal any more than that.

    My personal program has defaulted to a very lose variation because of my strongman show schedule. Iím averaging 10 shows per week, seven feats of strength per show. Bending a nail, driving a nail through a board, one arm pressing a human being, bending and scrolling a long bar, having a bowling ball dropped on my stomach, the Dennis Rogers style Tug-of-War, and either a backlift or more recently Iíve switched to a feat weíre calling for the moment, ďThe Airplane Spin.Ē This entails holding four people on a bar on my shoulders with a weight between 500-600 pounds and spinning around. Now none of those feats are brutally hard for me because you canít do max effort two to four times per day indefinitely, but I am getting a moderate workout touching every area of the body five days a week.

    Now along the way Iím doing some random stone lifting and when I have time once a week or so I try to get to a gym and do some basic/experimental presses, rows, squats or deadlifts mixed with conditioning. Add to this approximately once a week I still do the highrep swing workout for 1,000 reps or so. Now that sounds like a ton and from a pure time and effort standpoint with the traveling and strongman shows it is, however if you boil the just-exercise part of it down it works out to about 5 to 10 minutes twice per day, 5 days per week and then one one-hour long workout.

    So what effect has this had? Well actually itís pretty incredible and here are the two big PRs that Iíve had:

    I seem to be maintaining the same bodyweight, but I dropped two pant sizes so thatís a significant body composition waist size dropping PR.

    Hereís a really unique one Ė I had not done this exercise since before I left for the tour, but the other day while fooling around I decided to do some handstand pushups. They felt really strong even though I hadnít practiced them in probably three months. So I decided to see what I could do. I knocked out an easy set of 10 and then came back a few minutes later and knocked out a very solid set of 15 which is an all-time PR on reps for me. Then tested it again a day later and did 16 reps! Again, all time best repetition set of that exercise without training it and on about 10 total minutes of training per day with one, one-hour workout per week thrown in.

    Thatís pretty killer for an advanced guy! Very strong at my bodyweight to go into the double digits very soon to be in the 20s for handstand pushups. So when Pavel and Dan release the program youíd better be sure you get it because really - you can get some phenomenal progress off some unique programs and youíll highly enjoy this one when they tell you all the details.

    Just thought I'd share those thoughts and gains.

    ~Bud
    http://strongerman.com
    http://superhumantraining.com

  2. #2
    Dave Ellis is offline Member
    Join Date
    Oct 2010
    Location
    Rutgers
    Posts
    79

    Default

    The gist is you practice often with moderated intensity and get phenomenal gains. They have some very smart specifics attached to the program, but I won’t reveal any more than that.
    This is exactly what I have been trying to communicate with everyone that asks for help on this board. My experience doing exactly this has given me gains that can only be described as phenomenal. I have never seen someone with as much muscle definition as myself. I'm not being arrogant; I just can't believe how effective it is to just play when exercising and doing way, way less. Everyone can do this and get themselves into the best shape of their lives; by doing less work. Think of becoming strong as a skill.

    If I wanted to get good at shooting a basketball, I would just practice. If I want to get good at pressing a 70lb KB 10 times, then I should practice pressing it. You need to remember that once my form starts to falter in either of these examples, I always stop practicing for the day. You hear this advice from music teachers a lot; once you start making a lot of mistakes, just walk away. You'll only ingrain bad habits.

    By forcing exercises you are literally holding yourself back.

  3. #3
    John Du Cane is offline Administrator
    Join Date
    Nov 2008
    Posts
    5,074

    Default

    Great insights and great story Bud!

    Last night, I reviewed the rough cut of first volume of what we will be calling the Easy Strength program. Dan John's introductory presentation on the Quadrants and much more. I was amazed how much more I got out of it the second time around.

    At one point Dan gives what he calls the "Million Dollar" tip. He wasn't kidding. Talk about a goldmine...

  4. #4
    Pavel Tsatsouline Guest

    Default

    Great to hear, Com. Bud!

  5. #5
    perldog007 is offline Member
    Join Date
    Oct 2010
    Location
    Delaware
    Posts
    97
    Blog Entries
    28

    Default

    I sort of stumbled on to the 'play' approach because I have burned out too many times and the last one was severe. I "force" days off before I even feel like they are warranted, and am having a WTH effect. Good to know there may be some scientific and real world backing for this approach.

    I'll be looking for this one, for sure. Thanks for the heads up Bud.

  6. #6
    Jordan Vezina RKCTL is offline Senior Member
    Join Date
    Nov 2008
    Posts
    2,685
    Blog Entries
    106

    Default

    This program is the real deal. I've been observing progress from several RKC's as we have been discussing it on the Instructor Forum since the workshop. I think it is a great step toward getting people out of the mindset that self destruction= training.

  7. #7
    mc
    mc is offline Senior Member
    Join Date
    Nov 2008
    Location
    UK
    Posts
    3,625
    Blog Entries
    200

    Default

    you know it's interesting
    this past summer when i suggested that maybe lifting a lot at lighter volume could also convert into lifting heavy, the point was rather intensely critiqued with to lift heavy one has to lift heavy and to suggest otherwise was to "blind you with science" - sorta what's celebrated here. nice to see that when the heavy weights say it, at least, folks give it a chance. just saying. there is no spoon.

    by the way, as preview to the book, is the already published dan john experience of pavel's "even easier strength training"

    this program was a feature at the workshop

    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)

  8. #8
    Peter Lakatos Sr. RKC is offline Senior Member
    Join Date
    Nov 2008
    Posts
    297

    Default

    Jordan,

    Just finishing the 40 days this week, but already reached most of the plans if not all... What should I say?
    Peter Lakatos
    Senior RKC
    FMS I-II, CK-FMS
    Ginastica Natural Level III
    Krav-Maga Global expert II.
    A wise man has great power, and a man of knowledge increases strength;
    -
    Proverbs:24:5
    www.kettlebelldepot.com


  9. #9
    Peter Lakatos Sr. RKC is offline Senior Member
    Join Date
    Nov 2008
    Posts
    297

    Default

    Quote Originally Posted by mc View Post
    you know it's interesting
    this past summer when i suggested that maybe lifting a lot at lighter volume could also convert into lifting heavy, the point was rather intensely critiqued with to lift heavy one has to lift heavy and to suggest otherwise was to "blind you with science" - sorta what's celebrated here. nice to see that when the heavy weights say it, at least, folks give it a chance. just saying. there is no spoon.

    by the way, as preview to the book, is the already published dan john experience of pavel's "even easier strength training"

    this program was a feature at the workshop

    best
    mc
    Mc,

    I know your article, naturally... At the easy strength the load could be rather heavy, occasionally even breaking records. In my case, weekly. Easy? yes. Light? Nope...

    Peace.
    P.
    Peter Lakatos
    Senior RKC
    FMS I-II, CK-FMS
    Ginastica Natural Level III
    Krav-Maga Global expert II.
    A wise man has great power, and a man of knowledge increases strength;
    -
    Proverbs:24:5
    www.kettlebelldepot.com


  10. #10
    Pk13 is offline Senior Member
    Join Date
    Jul 2010
    Location
    Brisbane, Australia
    Posts
    201

    Default

    Thanks Bud,
    My 'ears' always prick up when i see that you have written something. Always appreciate it and it very often changes the way i train.
    Cheers

Page 1 of 2 12 LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Free Course
Close