Dan John has recently lost 21lbs following an Easy Strength protocol that focuses on Olympic lifting and brisk walking. In this episode, Dan shares the details of the program, and then entertains questions from listeners on breaking fat loss plateaus, staggered stance kettlebell swings, and more.
Easy Strength for Fat Loss THROUGH Olympic Lifting
Full Protocol – Easy Strength for Fat Loss THROUGH O Lifting!
Daily Warm Up
Hang: 30 Seconds
Bottom Position Sit in Goblet Squat: 30 Seconds
Snatch Complex for Three Rounds
Snatch Grip Romanian DL x 5 (Then…)
Hang Snatch x 5 (Then…)
Overhead Squat x 5 (Then…)
Back Squat x 5 (Done! Rest!)
Use a stick or PVC at first. Choose as you wish about adding load as you go along
Weekly Overview
Day One (five days a week training)
Snatch: Three sets of three with a single weight
Clean and jerk: Five sets of singles with a single weight
Suitcase Carry, Waiter Walk or any Loaded Carry variation (Down and Back)
Then: Either walk, ruck, or whatever for half an hour or more.
Day Two
Snatch: Five sets of two with a heavier load than day one (the increase can be one kilo)
Clean and jerk: Three singles with a heavier load than day one
Suitcase Carry, Waiter Walk or any Loaded Carry variation (Down and Back)
Then: Either walk, ruck, or whatever for half an hour or more.
Day Three
Snatch: Two sets of five with a lighter load
Clean and jerk: Five singles with a lighter load
Suitcase Carry, Waiter Walk or any Loaded Carry variation (Down and Back)
Then: Either walk, ruck, or whatever for half an hour or more.
Day Four
Snatch: Five sets of two with a single weight
Clean and jerk: Three singles with a single weight
The “secret” to the program: Go a little heavier than Day Two, but try to see if it “feels” the same.
Suitcase Carry, Waiter Walk or any Loaded Carry variation (Down and Back)
Then: Either walk, ruck, or whatever for half an hour or more.
Day Five
Snatch: One set of five, add weight, then do a set of three, add weight for a double
Clean and jerk: Three singles adding weight each time
Suitcase Carry, Waiter Walk or any Loaded Carry variation (Down and Back)
Then: Either walk, ruck, or whatever for half an hour or more.
Measure progress by the day one and day four loads: These should nudge upward monthly.
On week three, day five: Strive for heavier and heavier attempts each month.
Some “Rules”
- Like all Easy Strength programs, never miss…never get close to missing.
- Work “tempo” on the O lifts; start with a powerful grind off the floor and explode into the second pull. It might be better to slow “crazy” slow off the floor in the first weeks.
- Only max out with three officials on a wooden platform with your membership card. (Or, if you must, invent some kind of contest, but don’t push the maxs often).
- The loaded carries supplement the O lifts. Use them to help work capacity.
- The post-lift ruck/walk/whatever is not only a nice way to burn free fatty acids but it is probably the best tonic for you spine…and everything else that supports the spine!
Related Episodes
New eBook: Introduction to Kettlebells – Just $1 on Amazon!
Recently, I wrote a short (read: 30 pages) eBook called Introduction to Kettlebells, which is now available on Amazon for a whopping — brace yourself! — $1.
You can snag it here ==> https://amzn.to/2HgwJgO
Short story: Introduction to Kettlebells is a quick and dirty reference guide to the core single kettlebell techniques — exercises like the swing, snatch, clean, get up, squat, etc — and a simple, 7-day training cycle for getting strong and tough.
Inside the eBook are instructional pointers, pictures of each technique, and links to video tutorials. Finally, a simple and straightforward collection of workouts for improving general physical preparedness with just one kettlebell.
While this eBook is aimed at beginners, I think even veterans will get something out of it, since it’s always good to brush up on technique and return to basics.
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