Strength & Conditioning – Dan John: Week 1, Day 1

The first day of the week starts with a bang! I’m going to start off today’s post by sharing some awesome news from my friends at the legendary strength coach John Wick. They have just released their new book, “John Wick Training” which details how they developed their unique approach to training. You can get your copy here . Today’s post will focus on the John Wick Training program. I hope you enjoy it!

What Is The John Wick Training?

The John Wick Training Program was created by Dan John, a former professional bodybuilder and personal trainer who now works out full time as a strength coach. His goal is to develop athletes into world class champions through high intensity training methods that are based on science rather than tradition or intuition. John Wick’s philosophy is very simple: “If you want to become the best, then you need to do everything possible to improve your ability.”

Why Should You Care About The John Wick Training?

There are many reasons why you should care about the John Wick Training Program. First of all, if you’re interested in becoming a champion athlete, then this is probably one of the most effective ways to achieve that goal. While it is true that skill and talent are still the most important components to success, today there is no shortage of skilled and talented individuals. The one thing that differentiates everybody else is work ethic. The difference between winning and losing, between getting injured or staying healthy, and between success and failure can often come down to the daily habits you put into effect. In this regard, the John Wick Program is ideal for anybody who wants to achieve their goals through hard work and determination.

The program is also great for anybody who wants to take their general fitness and strength to the next level. As John himself says, “Forget about 6-pack abs and bulging biceps. This is about being able to do whatever you want, whenever you want, as long as you want.”

While this may sound a bit too good to be true, the reality is that this program is designed for elite athletes with at least 3-5 years of proper training under their belt. If you fit into this category, then the sky is the limit when it comes to what you can achieve with this program.

How Does The John Wick Program Work?

The concept behind the John Wick Program is quite simple. It is broken down into three different training sessions performed on a daily basis. These sessions can be combined in anyway that you prefer. The formula for maximum results consists of an equal amount of strength training and high intensity interval training. As for the specifics, you will be performing the following:

The Morning Strength Session (60-75 Minutes): This is your traditional strength training routine that is designed to build raw power. It consists of basic free weight exercises that when combined properly, work your entire body. The idea is to lift a weight that is heavy enough that you cannot perform more than 5 repetitions. Rest 1-2 minutes in between each set. This session should be performed first thing in the morning upon waking.

Energy levels are highest upon awakening so you want to take advantage of this fact.

The Evening Interval Training Session (30-40 Minutes): This is the main portion of the program and where the majority of your time will be spent. It is also the most demanding part of the entire routine so make sure to save your energy for this session. It is comprised entirely of high intensity interval training that includes exercises such as sprints, stair climbing, rowing, and biking. The specific exercises may change from day to day but the idea is to keep your heart rate elevated for the entire 30-40 minute duration of this session. Perform one exercise for 30 seconds followed by a 1-2 minute break and then move onto the next exercise.

Follow this structure for the entire session. Aim for doing this training session at least twice a day but no more than three times per day. If you are performing it three times per day then split the sessions up so that you are not doing two sessions back to back such as morning and then evening. The idea is to always keep your body guessing.The Evening Relaxation Session (20 Minutes): Lastly, you will be doing a nightly relaxation session that is comprised of various stretching exercises. These are designed to increase your flexibility as well as reduce the chance of injury during the more strenuous parts of the program. The session should last about 20 minutes and can be performed just before bedtime.

Sources & references used in this article:

Human strength curves by K Kulig, JG Andrews, JG Hay – Exercise and sport sciences …, 1984 –

Empirical strength criterion for rock masses by E Hoek, ET Brown – Journal of Geotechnical and Geoenvironmental …, 1980 –

Measuring tie strength by PV Marsden, KE Campbell – Social forces, 1984 –

The strength of weak ties by MS Granovetter – American journal of sociology, 1973 –

The strength of weak learnability by RE Schapire – Machine learning, 1990 – Springer