Incorporating Kettlebells with Dan John's One Lift A Day Program
Posted Aug 24 2008 2:58pm
Dan John's One Lift A Day Program , or OLAD for short is often misunderstood. Here is a question I received the other day, "1. Since the workouts are 45 minutes long, then the rest periods between sets should be long. Is 3-5 minutes rest enough? It still does not seem like the workouts would take 45 minutes. 2. You mentioned that outdoor training can be incorporated with the OLAD program. It is mainly compound lifts, so what would I use outside? Thank you very much,A.Aref."
These are both valid and I suspect quite common questions regarding OLAD. To answer questions number 1, yes the rest periods could be 3-5 minutes long but it would be better to shorten them to 2-3 minutes. Especially if you are lifting heavy since you want to make sure you get enough density/volume in your workout. Why would the workouts not take 45 minutes? My guess is you are making the mistake of determining how many sets you will do in advance and trying to fit that into 45 minutes. Stretch that out for 45 minutes may be more like it.
Here is how you should do the OLAD. Pick an exercise, say front squats for example. Go to the gym, loosen up with some lunges, deep knee bends and hip flexor stretches. Then walk over to the bar. Look at the clock and note the time. Get under the bar and do your first warm-up set. Then add weight and continue on. Do set after set after set until 45 minutes has elapsed! Do not decide on ten sets and spread that out for 45 minutes! Keep doing sets of squats until the time is up. You can vary the weight from set to set, going up and down and back up again if you wish. You can also vary the amount of reps you choose, but do not predetermine the amount of sets! Also, do not decide on adding another exercise or switching half way through. That is not OLAD, that is something else. Do not wimp out at 20 minutes or 30 minutes, that is a sign of weakness and I will frown upon you. Pick an exercise, then do as much work as possible of that movement until the time is up, period.
To answer questions number 2, compound lifts are the back bone of the OLAD and yes these can be taken outside. This is where kettlebells, sleds, sandbags, hills and even cars come into play. Again, pick an exercise, let's say kettlebell overhead throws. Pick an amount of time, say 1 hour. Now go to the park and bring a stopwatch. Warm-up a bit with some kettlebell swings, snatches and light throws. Then start the clock and throw the kettlebell overhead, walk, run or jog to the kettlebell and throw it again. Keep doing that until your time has elapsed. Then drink your post workout nutrition, sit down and try not to pass out!
The point is, there are an endless amount of compound lifts that can be performed outside. Just read Dinosaur Training or watch a strongman contest if you don't believe me. Here is a quick list:
any kettlebell movement is a compound lift and can be done outside
As you can see the list goes on. Compound movements are not just squats, deadlifts and bench presses. Those are money exercises to be sure but there are plenty more so get creative and have some fun getting strong!
These are both valid and I suspect quite common questions regarding OLAD. To answer questions number 1, yes the rest periods could be 3-5 minutes long but it would be better to shorten them to 2-3 minutes. Especially if you are lifting heavy since you want to make sure you get enough density/volume in your workout. Why would the workouts not take 45 minutes? My guess is you are making the mistake of determining how many sets you will do in advance and trying to fit that into 45 minutes. Stretch that out for 45 minutes may be more like it.
Here is how you should do the OLAD. Pick an exercise, say front squats for example. Go to the gym, loosen up with some lunges, deep knee bends and hip flexor stretches. Then walk over to the bar. Look at the clock and note the time. Get under the bar and do your first warm-up set. Then add weight and continue on. Do set after set after set until 45 minutes has elapsed! Do not decide on ten sets and spread that out for 45 minutes! Keep doing sets of squats until the time is up. You can vary the weight from set to set, going up and down and back up again if you wish. You can also vary the amount of reps you choose, but do not predetermine the amount of sets! Also, do not decide on adding another exercise or switching half way through. That is not OLAD, that is something else. Do not wimp out at 20 minutes or 30 minutes, that is a sign of weakness and I will frown upon you. Pick an exercise, then do as much work as possible of that movement until the time is up, period.
To answer questions number 2, compound lifts are the back bone of the OLAD and yes these can be taken outside. This is where kettlebells, sleds, sandbags, hills and even cars come into play. Again, pick an exercise, let's say kettlebell overhead throws. Pick an amount of time, say 1 hour. Now go to the park and bring a stopwatch. Warm-up a bit with some kettlebell swings, snatches and light throws. Then start the clock and throw the kettlebell overhead, walk, run or jog to the kettlebell and throw it again. Keep doing that until your time has elapsed. Then drink your post workout nutrition, sit down and try not to pass out!
The point is, there are an endless amount of compound lifts that can be performed outside. Just read Dinosaur Training or watch a strongman contest if you don't believe me. Here is a quick list:
As you can see the list goes on. Compound movements are not just squats, deadlifts and bench presses. Those are money exercises to be sure but there are plenty more so get creative and have some fun getting strong!
http://youtube.com/watch?v=eWWiY697oio