Dan John game-changer strength standards

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mike.b
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Dan John game-changer strength standards

Post by mike.b » Sat Sep 19, 2015 8:25 pm

Dan John's game-changer strength standards for athletes.

How do you rate? what can you do ? What's your BW?

For Men:

Push
Game-changer = Bodyweight bench press for 15 reps

Pull
Game-changer = 15 pullups

Hinge
Game-changer = Double-bodyweight deadlift


Squat
Game-changer = Bodyweight squat for 15 reps

Loaded Carry
Game-changer =Bodyweight per hand

Getup
One left and right, done with a half-filled cup of water
Last edited by mike.b on Sat Sep 19, 2015 8:31 pm, edited 1 time in total.

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mike.b
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Re: Dan John game-changer strength standards

Post by mike.b » Sat Sep 19, 2015 8:29 pm

I'm 198 I can do the pullups the deadlift and the get-up.

On bench I'm at BWx6
Never did loaded carries
Haven't done squats in 1 year injured my hip-flexors doing some stupid shit.

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odin
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Re: Dan John game-changer strength standards

Post by odin » Sat Sep 19, 2015 9:06 pm

I can bench a cup half filled with water but otherwise I'm mile off
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Re: Dan John game-changer strength standards

Post by MeatPlow » Sat Sep 19, 2015 9:31 pm

all easy except the cup of water get up, never tried it.

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Re: Dan John game-changer strength standards

Post by chi » Sat Sep 19, 2015 9:47 pm

Bench and pull ups I'm at 7-10 reps
2xBw Deadlift for triple at rpe 8.5/9
Squat no problem
Carry, probably.
Get ups, no clue. Don't do them.

At 180-185lbs
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Re: Dan John game-changer strength standards

Post by Blaidd Drwg » Sat Sep 19, 2015 10:17 pm

Depends on the game. I must be playing the wrong one. None of these get me terribly excited.

BW bench (225) x 20 -meh
pullups? no idea, probably 12-14 dead hang if I absolutely had to
Squat? I've done 1.6xBW x 20
DL I've done 2.7x3 (605x3)

Get up? never heard of her.

Farmers walk...have done 1.22x BW (275) x 200 feet in just under 60seconds.....this is the only one of those I would consider a huge game changer. For everything else it's super relative. I have cycling clients for who BWx5 squat was a total gamechanger.
Last edited by Blaidd Drwg on Sat Sep 19, 2015 10:21 pm, edited 1 time in total.
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Re: Dan John game-changer strength standards

Post by TerryB » Sat Sep 19, 2015 10:19 pm

He must be writing that one for the T Nation crowd.
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Re: Dan John game-changer strength standards

Post by WildGorillaMan » Sat Sep 19, 2015 10:27 pm

I only know one guy who worked up to overhead squatting bodyweight x15 and he was crazier than a shithouse rat.
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Re: Dan John game-changer strength standards

Post by Blaidd Drwg » Sat Sep 19, 2015 10:30 pm

WildGorillaMan wrote:I only know one guy who worked up to overhead squatting bodyweight x15 and he was crazier than a shithouse rat.

Sprake of zee Devil....He just popped up on my FB messages the other day....
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Shafpocalypse Now
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Re: Dan John game-changer strength standards

Post by Shafpocalypse Now » Sat Sep 19, 2015 10:31 pm

I don't know, these are all super easy for any kind of smaller active man

And, yeah, Peter showed up on my FB feed, we swapped a few PMs, and I kind of just am watching to see if he slides into hospitalization again. I'm glad he's out, but I hope he's stable

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Re: Dan John game-changer strength standards

Post by Shafpocalypse Now » Sat Sep 19, 2015 10:33 pm

This kind of falls under the category of "If you play lacrosse (insert sport X here, except football, maybe rugby, and any strength sport) these might transform your game.

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Re: Dan John game-changer strength standards

Post by Blaidd Drwg » Sat Sep 19, 2015 10:35 pm

Shafpocalypse Now wrote:I don't know, these are all super easy for any kind of smaller active man

And, yeah, Peter showed up on my FB feed, we swapped a few PMs, and I kind of just am watching to see if he slides into hospitalization again. I'm glad he's out, but I hope he's stable

Same here. I was cautious in our first few PM's. Fingers crossed that he stays the course.
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Re: Dan John game-changer strength standards

Post by Koko, Beware » Sat Sep 19, 2015 10:43 pm

I look at this stuff kinda like the AMRAP set from the thread the other day: helps me figure out if I am ready to be a solid contributor (to use DJ's sporting metaphor) rather than game-changer per se. When I can hit a good solid RPE 9/9.5 set of 8-12 at a pretty decent weight relative to my goals, I start feeling good about game day. For me it is the sets at 7-8 RPE, however, that are the real builders.

Back to the list, looking at it puts in dramatic relief that I'd do well to increase upper body pushing and pulling strength, in general and relative to BW. Knew that already but it's a neat enough diagnostic. It'd be interesting to limn out different movements and/or interplay between the ones on the list to come up with ideas for specific sports.
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Re: Dan John game-changer strength standards

Post by Beer Jew » Sun Sep 20, 2015 12:12 am

Blaidd Drwg wrote:Depends on the game. I must be playing the wrong one. None of these get me terribly excited.

BW bench (225) x 20 -meh
pullups? no idea, probably 12-14 dead hang if I absolutely had to
Squat? I've done 1.6xBW x 20
DL I've done 2.7x3 (605x3)

Get up? never heard of her.

Farmers walk...have done 1.22x BW (275) x 200 feet in just under 60seconds.....this is the only one of those I would consider a huge game changer. For everything else it's super relative. I have cycling clients for who BWx5 squat was a total gamechanger.
Yup.

BW bench (200) x 16
Pullups. None. Pullups are gay.
Squats - 1.5xBW for 15. I could probably do a set of 40-50 with bodyweight.
DL - 2.5xBW x 3. I've done double bodyweight for 20 in one set.
Farmers walk- Never timed it, but done 265 per hand for lots of feet.
Never done a get up.

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Bobby
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Re: Dan John game-changer strength standards

Post by Bobby » Sun Sep 20, 2015 3:45 am

People who say pullups are ghey-are ghey :rolleyes:
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Re: Dan John game-changer strength standards

Post by Wild Bill » Sun Sep 20, 2015 9:22 am

i can do nothing of it.
except Cup Getup and Loaded Carry, wich never tried.
But most likely i'll fail at it too.

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Re: Dan John game-changer strength standards

Post by Wild Bill » Sun Sep 20, 2015 9:24 am

but today i managed to do one russian dip.

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Re: Dan John game-changer strength standards

Post by SubClaw » Sun Sep 20, 2015 11:30 am

Why not bodyweight DL x 15? It's not a load so high you're gonna end up hurting yourself trying to do it.

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Re: Dan John game-changer strength standards

Post by MeatPlow » Sun Sep 20, 2015 11:50 am

WildGorillaMan wrote:I only know one guy who worked up to overhead squatting bodyweight x15 and he was crazier than a shithouse rat.
I think I hit that one pretty easy if I am remembering correctly. Way back on the old P&B people were going on about it and I did it with just a little work. I know I went much heavier too, maybe up around 300lbs unless I am wrong.

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Re: Dan John game-changer strength standards

Post by WildGorillaMan » Sun Sep 20, 2015 1:45 pm

MeatPlow wrote:
WildGorillaMan wrote:I only know one guy who worked up to overhead squatting bodyweight x15 and he was crazier than a shithouse rat.
I think I hit that one pretty easy if I am remembering correctly. Way back on the old P&B people were going on about it and I did it with just a little work. I know I went much heavier too, maybe up around 300lbs unless I am wrong.
You did it too, MP? That doesn't surprise me, now that I think about it.

So I guess I know two people who've done it.
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Re: Dan John game-changer strength standards

Post by Gary John » Sun Sep 20, 2015 3:27 pm

Gonna spend some time with Dan next weekend. He is giving this coaching coach's seminar. Not far from where I live. My son David will be with us. I'm trying to get David to get into this fitness business. He is like me, prefers to train alone.

Yeah, Dan and I are always trying to figure out what works. If you can't do this, then you need to fix that before you can do that. My game changers keep changing cuz I'm old.

Pull-ups, well, what will training to do 15 do to my elbows? Probably a bunch of bad shit. So, I stick with 1-2 at a time with the legs in the "L" position.

Bench-incline only and that with with a bench-trapbar dead combo of 8x8 without stopping.

Squat-metal hip, no squat

Dead-surgeon freaked when he found out after two years that I lift. He didn't ask, I didn't tell. Again, use the trapbar for that 8x8 at about 265. 64 reps are enough

Get-ups-I can do them, don't get them

Loaded carry-that standard is easy for me
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Re: Dan John game-changer strength standards

Post by MeatPlow » Sun Sep 20, 2015 4:03 pm

WildGorillaMan wrote:
MeatPlow wrote:
WildGorillaMan wrote:I only know one guy who worked up to overhead squatting bodyweight x15 and he was crazier than a shithouse rat.
I think I hit that one pretty easy if I am remembering correctly. Way back on the old P&B people were going on about it and I did it with just a little work. I know I went much heavier too, maybe up around 300lbs unless I am wrong.
You did it too, MP? That doesn't surprise me, now that I think about it.

So I guess I know two people who've done it.

I thought I had recorded it but I guess not... here is 250lbsx5 from the bottom position which was much harder for me. I know I did 185x15 pretty easy and I think I may have hit 225x10

https://youtu.be/r7vL2w_YUFU

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Re: Dan John game-changer strength standards

Post by Fuzzy Dunlop » Mon Sep 21, 2015 1:50 am

MeatPlow wrote:
WildGorillaMan wrote:
MeatPlow wrote:
WildGorillaMan wrote:I only know one guy who worked up to overhead squatting bodyweight x15 and he was crazier than a shithouse rat.
I think I hit that one pretty easy if I am remembering correctly. Way back on the old P&B people were going on about it and I did it with just a little work. I know I went much heavier too, maybe up around 300lbs unless I am wrong.
You did it too, MP? That doesn't surprise me, now that I think about it.

So I guess I know two people who've done it.

I thought I had recorded it but I guess not... here is 250lbsx5 from the bottom position which was much harder for me. I know I did 185x15 pretty easy and I think I may have hit 225x10

https://youtu.be/r7vL2w_YUFU
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Re: Dan John game-changer strength standards

Post by ccrow » Mon Sep 21, 2015 10:53 am

Push Bodyweight bench press for 15 reps
Probably the hardest standard on the list, meh
Pull 15 pullups
medium
Hinge Double-bodyweight deadlift
relatively easy
Squat Bodyweight squat for 15 reps
medium
Loaded Carry Game-changer =Bodyweight per hand
distance?
Getup One left and right, done with a half-filled cup of water[/quote]
silly

Game changer? IDK
But when I stand in front of the mirror and really look, I wonder: What the fuck happened here? Jesus Christ. What a beating!

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Re: Dan John game-changer strength standards

Post by climber511 » Mon Sep 21, 2015 1:41 pm

Like just about any set of "standards" - it's all going to depend on the sport as to how much of a "Game Changer" those numbers are going to be. I'm at 6' 2" tall and weigh between 190 and 200# depending on if it's climbing season or not.
Bodyweight bench press for 15 reps
I haven't done a straight bar BP in years - I regularly use DBs 70# x 20 although I know that's not the same thing.
Pull 15 pullups
Yep
Hinge Double-bodyweight deadlift
Yep
Squat Bodyweight squat for 15 reps
Did BW x 20 last week to parallel - Ass to grass would be tough for me right now
Loaded Carry - Bodyweight per hand
Depends how far but Yep again
Getup One left and right, done with a half-filled cup of water
Yes but the whole Trurkish Get Up thing seems stupid to me - they aren't hard and don't seem to do anything special. Try the half filled cup of water on top of a "bottoms up KB get up" - at least its a challenge that way - but I still don't get the "magic" behind it.

And crap I'm an old man - I would expect a really good young athlete to blow these away

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