Dan John, Part 3 – Quadrants and Clients
Dan John is one of the most influential strength coaches in the world. His clients include some of the best known names in bodybuilding and powerlifting today such as Arnold Schwarzenegger, Mark Twight, Frank Zane, Randy Gardner, Vince Gironda and many others. Dan’s coaching style has been described as “The Art of Power” or “The Art of Strength”.
Dan’s work with bodybuilders has resulted in some of the strongest physiques ever seen. He has also worked extensively with professional wrestlers, MMA fighters and other combat sports athletes. Dan’s philosophy is based on two things: 1) To build strong bodies and 2) To develop these bodies into champions.
In this article I will explain how Dan John uses quadriceps training to maximize hypertrophy while minimizing injury risk.
I have personally trained under Dan John for over 10 years and have had the opportunity to train with him on several occasions. I am going to share my experience with you so that you may gain insight into what makes Dan John special.
Dan John’s Philosophy
Before I go any further, let me just say that if you are not already familiar with Dan John’s philosophy, then it would probably be wise to read up on it before reading this article.
With that being said, let’s move on.
The goal of all training according to Dan John is to build strength and muscle mass, but most importantly, to avoid injury. The approach that he takes in training is to build a solid base and then continually add more challenges as you progress.
In other words, the early part of your training is going to be much different than the latter part. This is one factor that makes Dan’s training so effective.
Another important factor in his training is understanding that everyone trains a little bit differently and learns at a different pace. He takes this into consideration when he designs the training programs for each individual.
Now let’s move on to the heart of the article.
The quadriceps is arguably the most important muscle group for most athletes. If you are a power lifter, then your training will probably emphasize the back and the legs.
If you are a soccer player then your training will probably emphasize speed and agility in addition to strength.
Regardless of the sport or activity, the quads still need to be strong in order to help propel you forward. This is especially true when running, jumping and kicking. A weak quadriceps can lead to injuries such as pulled hamstrings or a torn ACL.
This is why quadriceps training is so important!
The main goal of quadriceps training is to maximize the size (hypertrophy) and strength of the muscle group. In order to achieve this goal, various exercises need to be performed.
In this article I am going to cover one of the many training methods that Dan John uses for quadriceps hypertrophy and strength.
The reason why the quadriceps is so important for athletes is because it is involved in nearly every activity. Whether you are running, jumping or kicking, the quads get a lot of work!
One of the most common ways to train the quads is by doing leg extensions. This exercise allows you to focus on the quadriceps without any additional stress on the knees or ankles.
For this particular exercise, sit down on a leg extension machine and place your feet under the foot pads. Adjust the knee/leg pad to just above the knees. This is going to be your starting position.
From here, extend your legs to straighten the knees until they are fully extended and the machine stops you. Afterwards, bring your legs back to the starting position as you curl your heels into your butt. Make sure that you do not snap your leg back or you can injure something.
This is a very simple exercise but it allows you to really focus on the quadriceps without putting strain on your back, knees and ankles.
This exercise is great for athletes but it should be used sparingly and only in the later stages of training. This is because it puts a lot of stress on the knees and can cause injury if you are not careful. It is best to start light and work your way up when using this exercise.
When doing this exercise, try to keep your legs still so that you isolate the quadriceps. In other words, keep the motion going up and down and not towards and from you. This can cause strain on the knees as well.
This is just one of the many exercises that you can use to maximize the size and strength of your quadriceps.
By using the tips that were provided in this article, you will be taking a step in the right direction of making your legs stronger.
I welcome all questions and discussions about this article. Whether you have questions, comments or suggestions, please post them in the box below.
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