Welcome to the OTP Vault
Resources to help you move and perform better.
Articles
- Dan John's Four Quadrants
- Josh Hillis - How Food Really Works In Fat Loss
- Functional Movement System Principles
- Dan John - The Secrets of the Intervention Toolkit
- FMS Tests, Scoring Criteria, Score Sheet and Verbal Instructions
- Sue Falsone - Thoracic spine
- Dan John's 40 day Program
- Gray Cook - Expanding on the Joint By Joint Approach
- Dan John - Strength Standards, Warmups, Complexes
- FMS vs SFMA
- Dan John - Training the Middle Age Client
Videos
- Stuart McGill - Testing Athletes with Jumps
- Charlie Weingroff - RNT for the Deep Squat
- Gray Cook - Asymmetry in Movement
- Dan John - Basic Human Movements
- Charlie Weingroff - The Core and Diaphragm
- Dan John - The Hinge and the Hinge Assessment Tool
- Gray Cook - Core Firing Sequence
- Dan John - The Turkish Getup
- Charlie Weingroff - Rolling Patterns for Rotary Stability
- Dan John - Setting Goals
- Lorimer Moseley - How to Explain Pain to Patients
- Dan John - The Goblet Squat
- Charlie Weingroff - What is PNF?
Dan John – Strength Standards, Warmups and Complexes
Click here to download large, printable sheets containing the complexes.
BIG BLUE CLUB
Done in one workout
MEN
Power Clean… 205
Deadlift… 315
Back Squat… 255
Front Squat… 205
Standing Press… 115
One-arm Bench Press… 70 lbs 5 right, 5 left
Power Clean and Jerk… 165
WOMEN
Power Clean… 95
Deadlift… 205
Back Squat… 135
Front Squat… 95
Standing Press… 70
One-arm Bench Press, 25 lbs… 10 right, 10 left
Power Clean and Jerk… 75
300 CLUB
Done in one workout
100 Push-ups to minicone
100 Overhead Squats with PVC
100 Knee Raises with medicine ball
ULTIMATE EAGLE
Big Blue AND 300 Club
All done in one workout
Warm-up
Waiter Walks/Suitcase Walks, Heartbeat Walk
Light Goblet Squats/Hip Flexor Stretch (Make space)
Plank (Superman and one-leg variations)
Bootstrapper Squats (Spread the load)
Pushup Position Plants (Superman and one-leg variations)
Bootstrapper Squats (Pry loose)
Horizontal Shrugs (Relax into the stretch)
Maxercist Rows (Strength is a skill)
Parked One-arm Rows
Alligator Pushups (tic-tock-tic-tock)
RDL Stretch/Timed Pushups/RDL Stretch/Timed Pushups
Heartbeat Squats
Kalos Sthenos GetUp Series
Swings and Swing Variations
1-2-3-Up Goblet Squats
Ab Circuit (30 seconds each)
Plank
Deadbugs
PuPPs
Res Deadbugs
Superman
Butterfly Crunch
Barbell Complexes
Complex A
Row
Clean
Front Squat
Military Press
Back Squat
Good Mornings
Complex B
Deadlift
Clean Pull
Close Grip Snatch
Back Squat
Good Mornings
Row
Complex C
Hang Snatch
Overhead Squat
Back Squat
Good Mornings
Row
Deadlift
Complex D
Upright Row
Close Grip Snatch
Back Squat
Behind Neck Press
Good Mornings
Row
Complex E
Power Clean
Press
Back Squat
Good Mornings
Behind Neck Press
Front Squat
Complex F
Overhead Squat
Back Squat
Good Morning
Front Squat
Rows
Deadlift