Mon: 10/31/16, DMPM Day 7

Wake Up: 500am
Sleep: 6.5 hours

Early AM:
Cold shower
Coach private basketball lesson x 60 min

then:
Coach strength and conditioning class x 90 min
(going thru Dan John's 18 week protocol)

then:
2 x 5/5 1h press @ 45
1 x 20 breathing goblet squats @ 45
100 x 2h swings @ 45
2 x 5 dhnk pullups

In the afternoon: quick maintenance workout based on Dan John's movement chart
Planks as a Program

Joint mobility

10-8-6-4-2-1 pushup/pupp ladder
1 x 3 bent over batwing row @ 2 x 45 (8 sec squeeze at top of each rep)
5 x goblet squats w/ 30 sec hold at bottom of each rep @ 45
1 x 30 glute bridges (slow and steady)
Carry medley @ 2 x 45

hammer curls
rope tricep pushdown
stoney stretch
- 2 rounds

Sun: 10/30/16, DMPM Day 6

Wake Up: 600am
Sleep: 6 hours
Weight: 203

Cold shower

in the afternoon:
2 x 5/5 1h press @ 60
1 x 20 goblet squat @ 60
100 x swings @ 60 (50-25-15-10)

Sat: 10/29/16, DMPM Day 5

Wake Up: 600am
Sleep: 6 hours
Weight: 200

Early AM:
Cold shower

In the afternoon:
5-3-2 1h press @ 60
2 x 8 goblet squat @ 60
4 x 10/10 1h swing @ 60

20 min run (in the rain)

5-4-3-2-1 x dhnk rafter beam pullups

Cold shower

Comments:
Weekend, so ate 3 solid meals with the family. Fasting all day until the evening meal for 5 days per week (work week) and then enjoying eating meals with the family on the weekend has been very easy on the schedule and has seemed to work very well the past couple weeks. The weekend is almost like a refeed. I eat healthy for the most part during the weekend, portions and amount of meals simply increases.

Run felt very good. I always forget how therapeutic going for a run at an easy, sustainable pace is. Good to be outside and enjoy God's creation on a rainy day.

Fri: 10/28/16, DMPM Day 4

Wake Up: 500am
Sleep: 6 hours
Weight: 200

Early AM:
Cold shower

then:
2 x 5/5 1h c&p @ 45
2 x 5 dhnk pullups
1 x 20,10 goblet squats @ 45  (pumped out at quick pace, goal = bloodflow)
4 x 10/10 1h swings @ 45 (did not put kb down)
Farmer walk @ 2 x 45

hammer curl (no pause)
rope tricep extension

Stoney stretch
Long stretch

then:
Service project for work - worked outside all day clearing brush, fall cleanup, cleaning out sheds ect

Notes:
1 meal at night. Fasting is working out very well.

Thur: 10/27/16, DMPM Day 3

Wake Up: 430am
Sleep: 6 hours
Weight: 200

Cold shower

then:
5-3-2 1h press @ 45
10-5-3-2 dhnk pullups
2 x 8 goblet squats @ 80
4 x 15 2h swings @ 80
Suitcase carry @ 80

then:
hammer curls w/ pause
rope tricep pushdown
- 2 rounds

then:
Stoney stretch
Long stretch
Some dislocates

Wed: 10/26/16, DMPM Day 2

Wake Up: 530am
Sleep: 6.5 hours

Early AM:
Cold shower
Coach private basketball lesson x 60 min

then:
Coach strength and conditioning class x 90 min
- Got in some plank work, joint mobility and focused stretching with group as cool down.

In the PM:
5-3-2-10 1h press @ 45
10-5-3-2 dhnk pullups
2 x 8 goblet squats @ 80
100 x swings @ 80
Carry medley w/ 2 x 45

3 x 3 deadlift @ 225 just for fun. Easy.

hammer curls w/ 4 sec pause at top
rope tricep extensions
- 2 rounds

Stoney stretch w/ rings
Long stretch w/ rings

then:
2 x shuttle runs on court (1 min rest, 60 sec on both)
3 x 22's (approx 1 min rest between sprints)

Tuesday: 10/25/16, DMPM Day 1

Wake Up: 430am
Sleep: 6 hours
Weight: 205

In the PM
Farmer walk @ 2 x 75's around weightroom
Goblet squat x 8 @ 45
2h swing x 20 @ 45
Pushups x 15
Pullups x 5
- 4 rounds

then:
2 x 5/5 1h press @ 45
2 x 5 goblet squat @ 80 w/ long pauses at bottom
2 x 15 2h swings @ 80

Stoney stretch
Brief joint mobility

(time = approx 25 min)

then:
Coach strength and conditioning x 60 min for basketball team

Tue: 10/25/16, Training Update

Moving forward I will be following the Dan Martin Program Minimum more religiously. I am thinking at least 40 workouts, possibly more. Here are some of the reasons why:

1) Extremely limited amount of time due to family and schedule. I rarely, if ever have more than 15-20 min chunks at any given time throughout the day to train. I cannot put together a solid hour to train so I will break it into smaller, more manageable mini-workouts.

2) Just because my daily and weekly schedule is crazy that does not give me the right to let my physical fitness levels slip. As a coach, I firmly believe in being able to lead by example.

3) I enjoy under-eating / fasting throughout the day and then eating a larger meal at night. Doing kettlebell work and following and Easy Strength type approach allows me to continue to do this. I have found that my energy and focus levels are at a very high level when I stay away from food and larger meals during the day and then reward myself with a larger meal with my family after the work day is finished. I have adopted a similar attitude as this article describes and it has worked for me and allowed me to keep my bodyweight to around 200-205# at 6'2'' http://www.businessinsider.com/why-star-us-general-stanley-mcchrystal-only-eats-one-meal-per-day-2015-7

4) I have experimented with the DMPM and 1 kettlebell work in the past for long periods of time. As long as I hit all the basic human movements as Dan John prescribes and get in some focused mobility and stretching, I am strong enough and athletic enough to do most any task. It builds a solid base and with added cardiovascular work I am strong enough and have enough energy to focus on sport, coaching, manual labor and leading by example to the varsity basketball team I coach along with the athletes I coach for strength and conditioning.

5) 1 kettlebell work allows me to play with sets, reps depending on how I am feeling that day. I will be using a 45, 60 and 80 kettlebell. If I get any dings or feel bored I will just switch up some of the movements (ie over head pressing for horizontal pressing, 2h swings for 1h swings)

6) Due to the short nature of the workouts, I will be able to spend some 15 min chunks throughout the day getting in some running, basketball or sport work and hopping in on certain drills with my strength and conditioning classes (ie team planks)

I will be switching up the order of my workouts just a bit in order to hit the most important movements first.

Joint mobility

Loaded carries
Goblet squats
2h swings
Pushups / 1h presses
Pullups / Ring rows

Pec/Bicep stretch
Hip flexor stretch
Brief band work
FLR / PUPP to finish

Mon: 10/24/16, recharge, coach, kbs

Wake Up: 500am

Sleep: 6 hours 

Weight: 205 

Cold shower

Coach private basketball lesson x 90 min 

then: 

Coach strength and conditioning class x 90 min 

In the PM:
5-4-3-2-1 x 1h c&p ladder @ 45 (switched on fly, did not put kb down)

6-5-4-3-2-1 x dhnk pullups 

1 x 25 breathing goblet squats @ 45 

4 x 10/10 1h swings @ 45 

then: 

BSF x 4 hours 

Sun: 10/22/16, recharge, quick kbs

Early AM:
Cold shower
Joint mobility

then:
1 x 60# kb
2 x 5/5 1h press
2 x 10 goblet squat
2 x 35 2h swing

spent the rest of the day with the family and playing outside with the boys. Raked leaves, jumped in them, watched a family movie and cooked a nice family dinner.

Sat: 10/21/16, recharge, yard work

Cold shower

then:
Yard work x 60 min
- moved at fast pace, got a little sweat up.

Fri: 10/21/16, recharge, dmpm, hoops

Cold shower

In the PM: 

dbl kb press 

pullups 

heavy goblet squats

heavy swings

farmer carries 

then: 

30 min x Steve Nash shooting drill 

then: 

2 x shuttle runs on basketball court 

- 5 down and backs, rest 1 min, 5 down and backs 

- 58 seconds for both. 

- rest was short, really exhausted after

Thur: 10/20/16, recharge, kbs, hoops

Cold shower
Joint mobility

then:
26 min x Steve Nash shooting drill
- Power 150 dribbling drill 1:46 right, 1:48 left
- Mikan drill 1:17

then:
1h press
pullups
goblet squat
1h swing
farmer carry
- used 45lb kbs for all.

Wed: 10/19/16, rest, recovery

Long day. Got in cold shower and joint mobility. Taught a couple strength and conditioning classes.

Tue: 10/18/16, recharge, coach, rest

Wake Up: 630am (Late night)
Sleep: 5 hours (interupted, not solid)

Cold shower
Coach strength and conditioning class x 90 min

In the PM:
Conferences and meetings all night. Long busy day. No time to train.

Mon: 10/17/16, recharge, coach, barbell work

Wake Up: 430am
Sleep: 6.5 hours

Cold shower

Coach strength and conditioning class x 90 min

In the PM:
2 x 5 bench press @ 155
2 x 5 back squat @ 155
2 x 5 deadlift @ 225
3 x 10/10 1h swings @ 45
2 x 5 dhnk fatbar pullups

then:
Coach baseball strength and conditioning x 60 min

then:
BSF x 3 hours

Comments:
Mondays are swamped. Left house at 520am home at 10pm.

Fri - Sun - Recovery / Work

Lot's of cold showers and joint mobility. 

Swamped with work and then birthday weekend for the wife which was an entire weekend of busyness. 

Thur: 10/13/16, recharge, 22's conditioning test

Wake Up: 430am
Sleep: 5.5 hours
Weight: 198

In the AM:
Cold shower
Long meetings all morning

In the PM:
Coach strength and conditioning for the basketball team x 60 min
- got in a lot of plank work at the end with them.

then: Conditioning test
22 x 22's
- 22 sec sprint on basketball court (2 x down and backs), 44 sec rest between each sprint.

then:
Eat lots, had a beer, went to bed.

Comments:
Switched up the conditioning test for my basketball team from a 2 mile run to 22 x 22's. I ran this when I played Division 1 basketball  weighing 220. It was as tough as I remember it. Very pleased that I was able to complete all 22 x 22's. Pushed through some mental boundaries.

I am as strong as I was playing D1 basketball while being 20lbs lighter and can complete the same conditioning work that I was able to do 8 years prior. I have also been able to improve my mobility and stability. I did not eat during the day (normal) so ran it on an empty stomach and also under hydrated. Being able to complete it while maintaining a crazy work and family life makes this all the more satisfying.

Wed: 10/12/16

Wed: 10/12/16
Wake Up: 500am 
Sleep: 6 hours 
Weight: 198 

In the AM: 
Coach strength and conditioning class x 90 min 

then: 
10-5 dbl kb press @ 2 x 45 
10-5 dhnk pullups 
8-5 dbl kb front squats @ 2 x 45 
2 x 20 2h swings @ 80

In the PM: 
Coach strength and conditioning for baseball team x 60 min 

Tue: 10/11/16

Tue: 10/11/16
Wake up: 400am
Sleep: 5 hours 
Weight: 198 

In the PM: 
2 x 5 bench press @ 185 
10-5 dhnk pullups 
10-5 dbl kb front squats @ 2 x 45 
2 x 20 2h swings @ 80 
Heavy farmer carries 

then: 
Coach strength and conditioning for basketball team x 60 min

Mon: 10/10/16, recharge, kbs, coach

Wake Up: 430am
Sleep: 6 hours
Weight: 200

Cold shower
Dynamic stretch
Coach private basketball lesson x 60 min

then:
Coach strength and conditioning class x 50 min

then:
10-5 dbl kb press @ 2 x 45
10-5 dhnk pullups
10-5 dbl kb front squats @ 2 x 45
2 x 20 2h swings @ 80

In the PM:
Coach strength and conditioning for baseball team x 60 min

then:
BSF x 3 hours

Comments:
Swamped day. Left house at 5am, got home at 10:30pm.

Sun: 10/9/16, recharge, house work

House work, worked outside in the yard, cleaned garage ect most of the day.

Sat: 10/8/16, recharge, walk, work

Wake up: 500am

Sleep: 4 hours 

Weight: 200

Cold shower 

BSF prep x 60 min 

Then: 

Set up and facilities manangment at soccer games all day. On my feet and a boatload of walking. Felt good to be outside. 

Comments: 

Fasted until dinner. Going on 3 months of fasting all day until dinner. Really leaning out and joints feel great. Get a little cranky around 5pm but when dinner comes and I get some food in I feel much better. Days are more productive when I eat less during the day. 

Fri: 10/7/16, recharge, dmpm, long interval

Wake up: 430am

Sleep: 5.5 hours 

Weight: 199#

Early AM: 

Cold shower 

Dynamic stretch 

Coach private basketball lesson x 60 min

Then:

8-5-3-2 x dbl in press @ 2 x 45 

10-5-3-2 x dhnk pullups 

8-5-3-2 x dbl kb front squat @ 2 x 45 

20-15-10-5 x 2h swing @ 80

Heavy carries 

- did all in a large circuit due to being short on time. Got a great sweat. 

Then:

Coach strength and conditioning class x 90 min 

Did some yoga/stretching w/ team to finish 

In the PM: 

Ran for a min or two to warm up 

1 x .92 mile run in 5:17 

- 5:44 mpm pace

2 x .23 mile sprints in 1:17 each 

- 5:34 pace

Hot tub and long cold shower to cool down

Thur: 10/6/16, recharge, sprints

Wake up: 600am

Sleep: 5 hours 

Weight: 200

Early AM:

Cold shower 

In the PM: 

60 min coach strength and conditioning to basketball team 

8 x 100 yard striders (75-80% effort barefoot on grass)

Did some yoga/ stretching and some plank work with team to finish up

Comments; 

First day in a long time I simply had no desire to pick up the kettlebells. 

Wed: 10/5/16, recharge, coach, dmpm

Wake up: 4:30am

Sleep: 4.5 hours 

Weight: 200

Cold shower 

Dynamic stretch 

Coach private basketball lesson x 60 min 

Then: 

Coach strength and conditioning class x 90 min 

In the PM: 

8-5-3-2 x dbl in press @ 2 x 45 

10-5-3-2 x dhnk pullups 

8-5-3-2 x dbl kb front squat 

20-15-10-5 x 2h swing @ 80 

Heavy farmer carries

Then: 

Coach baseball strength and conditioning x 60 min 

- did goblet squat assessment with them as well as FLR holds for time. 

Tue: 10/4/16, recharge, dmpm, sprints

Wake Up: 430am
Sleep: 6 hours
Weight: 200

Cold shower

In the PM:
8-5-3-2 x dbl kb press @ 2 x 45
10-5-3-2 x dhnk pullups (super easy at lower bodyweight)
8-5-3-2 dbl kb front squat @ 2 x 45
20-15-10-5 x 2h swings @ 80
3 x 5/5 1h swing @ 80

then:
10 x pushups
5 x dhnk pullups
5 x goblet squats @ 80
10 x 2h swings @ 80
heavy farmer carries
- 3 rounds

then:
hammer curls and rope pushdowns
FLR hold for time until form failure

then:
1 x .46 mile run (2:45)
2 x 1 .23 mile run (sub 1:22)
1 x .46 mile run (2:44)

House work, fixing roof under the eaves and wiring in outside light.

Mon: 10/3/16, recharge, work all day

Wake Up: 400am
Sleep: 6 hours
Weight: 200

Cold shower
Joint mobility

Coach basketball private lesson x 90 min

Coach strength and conditioning class x 45 min

In the PM:
Coach baseball strength and conditioning class x 60 min
531 back squats, goblet squats, lots of swings, heavy carries and a couple hill sprints

Sun: 10/2/16, recharge, recover

Early wake up

Cold plunge in the lake
Joint mobility

Relaxed and spent time with the family. Feel refreshed and ready to tackle a busy week. Great weekend up north. Really caught up on time with wife and boys.

Sat: 10/1/6, recharge, run, kbs

Early wake up

Cold plunge in lake
Joint mobility

then:
Hiked in the state park with my boy. Had a picnic on a log and explored the woods.

then:
28 min run
- 2 min hard kick at sub 6mpm pace to finish

then:
5-3-2 1h press @ 60
2 x 8 goblet squat @ 60
50-25-15-10 2h swing @ 60
suitcase carries

then
Joint mobility