The "bus driver" exercise is where you hold a plate at arms length in front of you and rotate slowly. It's a hugely underrated movement. It's an excellent way to finish the shoulder workout and make the joint more resilient to injuries.
Start with a 10 or a 25 and work your way up to 45 pounds.
We don't have a picture of him in the article. We don't even know his name. But this alleged monster's training program was too compelling to pass up because of a technicality.