The Pat Flynn Show
Ladder Training, Dinner to Dinner Fasting, and Weighted Vest Chores w/ Dan John
Nov 14, 2023
The host and strength coach Dan John cover various topics including ladder training, dinner to dinner fasting, weighted vest chores, macronutrient composition, deceptive serving sizes, and the benefits of ladder training for athletes. They also discuss the importance of overall health and fitness, the impact of protein on calorie intake, specific exercises like the 'humane burpee' and alternating goble squats and swings with a kettlebell, rotational strength building, emphasizing the vertical part in a golf swing, and self-assessment in home training.
29:44
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Quick takeaways
- Ladder training is a versatile method that can enhance conditioning, strength, and work capacity by incorporating descending or ascending rep schemes with varying weights.
- Incorporating a weighted vest during activities like yard work or mowing the lawn can increase calorie burn and resistance, while intermittent fasting, specifically a dinner-to-dinner fast once a week, can improve health and control food cravings.
Deep dives
Ladder Training and its Benefits
Ladder training is discussed as a method to improve conditioning and strength by incorporating descending or ascending rep schemes. The speaker explains that for conditioning workouts, the number of reps should decrease as the ladder progresses, while for hypertrophy and strength, the reps should increase. He recommends using ladders for higher weight sets to increase volume and improve power. The speaker also emphasizes the importance of specificity and how ladders can help build work capacity and improve technique. Overall, ladder training is presented as a versatile and effective approach to enhance various aspects of fitness.
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