jdanger Posted June 2, 2015 Report Share Posted June 2, 2015 Welcome to the home of The Danger Method! Here you'll find various programs I've synthesized over the years to not only get folks strong but to keep them healthy and happy while doing it. Right now there are two main programs, unceremoniously named Base Block 1 & 2. These are basic programs designed to be both a valid introduction to the basic barbell lifts (squat, bench, overhead press, and deadlift) and intensification/specialization cycles for those looking to go beyond the vanilla 5x5 linear and intermediate progressions. As such you won't find too much variation in exercise selection but that's by design. Strength is a skill and to get good at the lifts you need to practice the lifts, a lot. In the future I hope to add some different cycles that increase the exercise selection a bit to provide the directed yet varied stimuli required for sustainable, long term progress. Other additions on the radar are: Beginner-intermediate Weightlifting-Powerlifting hybrid cycles Front squat concentration cycle Beyond Base Block cycles More detailed explanations around and analysis of the various programs Danger Method Base Block 1 Description A generalized strength program designed to build well rounded strength and increase the big three, along with the overhead press. It's a good introduction to higher volume, periodized training. I've used it to increase strength and build size on a decent amount of athletes now so I'm comfortable offering it up to the fine folks here as a tested, viable option. Who it's for I've used this program with both rank beginners and more experienced folks who haven't yet stepped outside the standard 5x5 inspired programs. So really, it's a valid template for anyone either looking to get started or try something different in their training. Going in you should be healthy with no major movement issues or tweaks. While I've used this program with success with beginners you should have a decent handle on all the basic movements before really jumping into this. Things escalate at a pretty solid pace so if, for instance, your front squat is totally busted, you'll want to spend a few weeks dialing that in before jumping in. Other than that the program sticks to barbell and bodyweight basics so most people without movement issues should be able to jump right in. This is a four day a week program (with an optional fifth day) and each session can take anywhere between 1-2 hours depending on how quick you move. I've ran it a few times at three days a week and the results are fine, normally I just run through each workout serially. So on the second week you'd start at week 1 day 4 and carry on from there. Details I've put more notes directly in the spreadsheet on the Notes sheet so start there. If you do one thing before starting this program make sure you read and absorb the introduction. Not killing yourself on this sort of volume really comes down to being smart and only pushing yourself within reasonable limits. Doing this is easy when you have a coach enforcing things for you but is a bit harder to do on your own. Basic advice is always err on the side of quality movement and trust in the volume to do the rest. Base Block 2 variant This is a common variation of, and progression for, the base block. This cycle implements higher relative intensities via the inclusion of 95% backoffs and harder backoff days. Folks should consider this program if they're 1) accommodated to lifting 4-5 days a week and 2) have prior experience with five and ten rep max type efforts. If you don't fit both of those criteria I recommend you start with the first block then consider running the second as it's a logical progression in volume and intensity. Links I put copies of the spreadsheet up on Dropbox and Google Drive so that's where you get it. Base Block 1 aka The Dangerous Four Day Split Dropbox Google spreadsheet Base Block 2 aka The Dangerous Four Day Split, Now With Extra Danger! Dropbox Google spreadsheet If anyone has any questions ask them here and if you decide to do the program let me know. I'd love to follow along and see your progress. Happy lifting! Updates June 9, 2015 - Added Base Block 2 July 1, 2015 - Updated formula error for D4 shoulder press on all blocks and sheets. 6 Quote Eat. Sleep. High bar squat. | Strength is a skill, refine it. Follow my Weightlifting team's antics: Instagram | Facebook | Youtube Looking for a strength program? Check out The Danger Method and remember to do your damn abs Link to comment
bigm141414 Posted June 2, 2015 Report Share Posted June 2, 2015 In for the base building since I am coming off of sitting on the couch for the last 5 months. Edit: have it in a google spreadsheet format for formula goodness? Edit edit: nvm. Quote "Pull the bar like you're ripping the head off a god-damned lion" - Donny Shankle Link to comment
Gainsdalf the Whey Posted June 2, 2015 Report Share Posted June 2, 2015 J wrote a PL program? Holy crap. Quote Massrandir, Barkûn, Swolórin, The Whey Pilgrim 500 / 330 / 625 Challenges: 19 20 21 22 23 24 25 26 27 28 29 31 32 34 35 36 39 41 42 45 46 47 48 49 Current Challenge "No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. " ~ Socrates "Friends don't let friends squat high." ~ Chad Wesley Smith "It's a dangerous business, Brodo, squatting to the floor. You step into the rack, and if you don't keep your form, there's no knowing where you might be swept off to." ~ Gainsdalf Link to comment
jdanger Posted June 2, 2015 Author Report Share Posted June 2, 2015 In for the base building since I am coming off of sitting on the couch for the last 5 months. Edit: have it in a google spreadsheet format for formula goodness? It would probably be a great fit for that. Though it lacks weightlifting completely. If you have time you could bolt that on, which I've done with some young guns. I just uploaded the .xlsx so I'll see about converting it. Being as basic as it is, it probably shouldn't be too bad? Edit: I created a google version and it seems like the formulas copied fine and even the graphs on the volume sheet work, sans labels. So maybe it's good to go? J wrote a PL program? Holy crap. I know right. Its genesis was lifters coming in to work on the Olympic lifts who also needed a fleshed out strength program to do mostly on their own. This version is the result of it growing more comprehensive over time and fitting the bill as a full strength program for some younger PL'ers and field athletes. 1 Quote Eat. Sleep. High bar squat. | Strength is a skill, refine it. Follow my Weightlifting team's antics: Instagram | Facebook | Youtube Looking for a strength program? Check out The Danger Method and remember to do your damn abs Link to comment
bigm141414 Posted June 2, 2015 Report Share Posted June 2, 2015 It would probably be a great fit for that. Though it lacks weightlifting completely. If you have time you could bolt that on, which I've done with some young guns. Yeah. Being a 4 day a week program there is plenty of down time for me to work on light weight technique stuff on the side. My mobility is back to square one so a lot of positioning and movement work rather than heavy lifts. I'll probably sneak in 2 days of sport specific work on the off days. Nothing heavy, probably less than 80kg on everything. Quote "Pull the bar like you're ripping the head off a god-damned lion" - Donny Shankle Link to comment
jdanger Posted June 2, 2015 Author Report Share Posted June 2, 2015 That's a good start. I normally work in some hip/hang progressions on the front end of the strength work to start. Then add specific drills/assistance as required by individual. And (foreshadow) there is an advanced version of this but that one's still in the pipe. Quote Eat. Sleep. High bar squat. | Strength is a skill, refine it. Follow my Weightlifting team's antics: Instagram | Facebook | Youtube Looking for a strength program? Check out The Danger Method and remember to do your damn abs Link to comment
msuroo Posted June 2, 2015 Report Share Posted June 2, 2015 Amplitude and oscillatory resistance work in the advanced version or gtfo.Sent from my iPhone using Tapatalk 6 Quote Challenge thread Link to comment
Dradis Posted June 2, 2015 Report Share Posted June 2, 2015 I don't want to be a program hopper so i'm saving this for later this year. Been looking for something fun-looking to use on my first bulk. Basically just commenting so this thread appears in my content Thanks for the google sheet version jdanger, copied! 1 Quote Current challenge: http://rebellion.nerdfitness.com/index.php?/topic/70839-bendy-dradis-stands-up-proper/ Link to comment
jdanger Posted June 2, 2015 Author Report Share Posted June 2, 2015 Anytime, let me know if and when you start it up! Quote Eat. Sleep. High bar squat. | Strength is a skill, refine it. Follow my Weightlifting team's antics: Instagram | Facebook | Youtube Looking for a strength program? Check out The Danger Method and remember to do your damn abs Link to comment
chairohkey Posted June 2, 2015 Report Share Posted June 2, 2015 Totally expected a troll post and nothing but tsunami bar work. 1 Quote Link to comment
jdanger Posted June 2, 2015 Author Report Share Posted June 2, 2015 Mission accomplished. Quote Eat. Sleep. High bar squat. | Strength is a skill, refine it. Follow my Weightlifting team's antics: Instagram | Facebook | Youtube Looking for a strength program? Check out The Danger Method and remember to do your damn abs Link to comment
Brovatar Korra Posted June 3, 2015 Report Share Posted June 3, 2015 Thank you for creating and sharing this! Quote "You miss 100% of the shots you don't take. - Wayne Gretzky." - Michael Scott. Link to comment
Papa Raf C Posted June 3, 2015 Report Share Posted June 3, 2015 "Danger method" just sounds so manly badass. 2 Quote No body, no mind. My Battle Log: A Weightlifting Story Link to comment
Sam Ashen Posted June 3, 2015 Report Share Posted June 3, 2015 "Danger method" just sounds so manly badass. Sounds better than Madcow. Quote Classless Human Male Warrior - Introduction Height: 1.77m Weight: 93 kg Spoiler Current Maxes: (repsxkg) Squat: 10x122.3, 5x138.2, 3x147; 1x170 Bench Press: 10x79, 5x93, 1x102 Deadlift: 10x152, 5x192, 3x210, 1x229 Overhead Press: 10x52, 5x61, 1x70.3 Current Battle Log: 1707 Sam Ashen Summer Swole Program 2017 Challenges: 1701 1702 1703 1704 1705 Previous Challenges: 1 2 3 4 5 6 7 8 1603 1604 1605 1606 1607 1609 1610 1611 1612 Daily Log:The Daily Grind Form Check: Stronglifts Olympic More FC's: Pistol Squats Want to play? MFPvP Link to comment
Papa Raf C Posted June 3, 2015 Report Share Posted June 3, 2015 Sounds better than Madcow."Hey bro, your lifts are pretty impressive. What program you on?" "The Danger method."*TESTOSTERONE!!!* 4 Quote No body, no mind. My Battle Log: A Weightlifting Story Link to comment
Gainsdalf the Whey Posted June 3, 2015 Report Share Posted June 3, 2015 We need to market it with a training montage to this song. 1 Quote Massrandir, Barkûn, Swolórin, The Whey Pilgrim 500 / 330 / 625 Challenges: 19 20 21 22 23 24 25 26 27 28 29 31 32 34 35 36 39 41 42 45 46 47 48 49 Current Challenge "No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. " ~ Socrates "Friends don't let friends squat high." ~ Chad Wesley Smith "It's a dangerous business, Brodo, squatting to the floor. You step into the rack, and if you don't keep your form, there's no knowing where you might be swept off to." ~ Gainsdalf Link to comment
bigm141414 Posted June 3, 2015 Report Share Posted June 3, 2015 Totally putting this up in the squat rack when I start this program: 2 Quote "Pull the bar like you're ripping the head off a god-damned lion" - Donny Shankle Link to comment
jdanger Posted June 9, 2015 Author Report Share Posted June 9, 2015 Thanks to a convo with Sam A I decided to put together a common variation/progression block I use that follows this same model. It's a little more intense and thus is a logical progression for the base program, or alternative for better prepared lifters. Details and links added to the OP. I'm also working on formalizing a general WL/PL hybrid program that encapsulates what we do with new weightlifters at a basic, general level. So stay tuned for that. 1 Quote Eat. Sleep. High bar squat. | Strength is a skill, refine it. Follow my Weightlifting team's antics: Instagram | Facebook | Youtube Looking for a strength program? Check out The Danger Method and remember to do your damn abs Link to comment
Gainsdalf the Whey Posted June 9, 2015 Report Share Posted June 9, 2015 Finally getting a chance to look at this and it's pretty much amazing for people who have time to do 4 days a week for 1-2 hours. Wish I had the time myself. 1 Quote Massrandir, Barkûn, Swolórin, The Whey Pilgrim 500 / 330 / 625 Challenges: 19 20 21 22 23 24 25 26 27 28 29 31 32 34 35 36 39 41 42 45 46 47 48 49 Current Challenge "No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. " ~ Socrates "Friends don't let friends squat high." ~ Chad Wesley Smith "It's a dangerous business, Brodo, squatting to the floor. You step into the rack, and if you don't keep your form, there's no knowing where you might be swept off to." ~ Gainsdalf Link to comment
Max Power Posted June 10, 2015 Report Share Posted June 10, 2015 I'm glad you brought this up yesterday, I was planning on moving to a four day split of 5/3/1 next week, but I was worried that I wasn't going to get enough volume over the week. I think this is exactly the program I need right now. Thanks! 1 Quote The path to Swolehalla is paved with a lot of Swolehate, and you won't get there without being Swole of Spirit too. Race: Fiendish Blue Extension Cord Class: Warrior Links: MFP Battle Log Current Challenge Link to comment
jdanger Posted June 10, 2015 Author Report Share Posted June 10, 2015 I'm glad you brought this up yesterday, I was planning on moving to a four day split of 5/3/1 next week, but I was worried that I wasn't going to get enough volume over the week. I think this is exactly the program I need right now. Thanks! Sweet, can't wait to follow along! Quote Eat. Sleep. High bar squat. | Strength is a skill, refine it. Follow my Weightlifting team's antics: Instagram | Facebook | Youtube Looking for a strength program? Check out The Danger Method and remember to do your damn abs Link to comment
chairohkey Posted June 10, 2015 Report Share Posted June 10, 2015 I'm glad you brought this up yesterday, I was planning on moving to a four day split of 5/3/1 next week, but I was worried that I wasn't going to get enough volume over the week. I think this is exactly the program I need right now. Thanks! It's the program MP needs, but not the one it deserves right now. Quote Link to comment
Max Power Posted June 10, 2015 Report Share Posted June 10, 2015 It's the program MP needs, but not the one it deserves right now. I just figured Brahweh was watching over me and allowed me to find the right program at the right time. Quote The path to Swolehalla is paved with a lot of Swolehate, and you won't get there without being Swole of Spirit too. Race: Fiendish Blue Extension Cord Class: Warrior Links: MFP Battle Log Current Challenge Link to comment
chairohkey Posted June 10, 2015 Report Share Posted June 10, 2015 The eyes of Brahweh are in every place, beholding the frail and the brawny. 2 Quote Link to comment
bigm141414 Posted June 10, 2015 Report Share Posted June 10, 2015 Finally getting a chance to look at this and it's pretty much amazing for people who have time to do 4 days a week for 1-2 hours. Wish I had the time myself. Just run it crossfit metcon style. Giant clock timer dinging every 2 minutes. 24 sets would be done in 50minutes Quote "Pull the bar like you're ripping the head off a god-damned lion" - Donny Shankle Link to comment
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