The Dan John Podcast
Conversations on strength, health, fitness, life, coaching, and anything else that comes up. Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record. Dan has written 14 books and has been coaching for over 40 years. He is a wealth of knowledge and is happy to share it freely.
Episodes
EP 365 - Fat Loss, Full Year of Training, Easy Strength, When to Deload, KB Swings & More
00:00 - Intro00:37 - What's the Right Way to Breathe While Lifting?07:19 - The Exercises That Are Nearly Impossible to Get Hurt On12:04 - Why Is "Don't Chase Hunger" the Golden Rule of Fat Loss?19:21 - Why the Hardest Part of Training Is Learning to Stop30:47 - Hanging Leg Raises vs. Dip-Bar Raises: Which Is Better?34:17 - What Would a Full Year of Training Actually Look Like?► Personalized workou
EP 364 - ABF, Crossfit, Hybrid Training, Post-Workout Cardio, Fat Loss, KB Swings & More
00:00 - Intro 00:35 - How Would Dan John Rebuild CrossFit From Scratch? 12:29 - How Do You Keep Training With a Newborn at Home? 18:58 - Blending Strength and Skill Work for Better Sport Results 25:01 - What's the Right Intensity for Post-Workout Cardio? 30:41 - Best Exercises for Shoulder Pain 38:09 - How to Balance Running and Strength Training 43:38 - Dan's Favorite Hike Spots on the West Coast
EP 363 - KB Cleans, Loaded Carries, Alternating Programs, Rotational Strength & More
00:00 - Intro 00:37 - Are Two Programs Enough to Train for Years? 08:02 - How to Clean the Double 32s 16:44 - How Do You Build Rotational Strength?26:14 - The Best Way to Get Your Family Exercising29:36 - Dan John's Hardest Loaded Carry Workout► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com► If you're interested in getting coached by
EP 362 - Goblet Squat, Progressing After 50, Kettlebell vs. Barbell ABC, Building Muscle & More
00:00 - Intro00:33 - What Is the Goblet Squat Heartbeat?05:47 - What Does Progress Look Like After 50?16:44 - Dan John's Take on the Barbell Landmine 22:44 - Kettlebell vs. Barbell Armor Building Complex27:47 - Building Muscle With Light Weights► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com.► If you're interested in getting coached
EP 361 - “Grease the Groove”, ABF, Combining Strength Training w Sports, Diet Tips & More
00:00 - Intro 00:51 - How Dan John Would Learn Fitness If He Started Over19:32 - Does “Grease the Groove” Work With a Kettlebell Complex?23:27 - Introducing Your Kids to Strength Training Safely30:14 - How to Keep Your Strength Training Serving Your Sport34:35 - Why Is Consistency the Key to Any Diet?42:18 - How to Strength Coach a Team► Personalized workouts based on your schedule, ability, and e
EP 360 - Loaded carries, KB Complexes, PRs After 55, Minimalist Programs, Squats & More
00:00 - Intro00:48 - How Long Can You Run a Two-Lift Program?06:35 - How Deep Should You Actually Squat?12:52 - Training Kettlebells Around Your Sport16:33 - Training Around Limited Equipment20:47 - How Should You Chase a Bench PR After 55?26:40 - Improving Your Posture With Kettlebells29:49 - What Makes Complexes and Loaded Carries So Effective?33:06 - How Do You Keep Getting Stronger Without Get
EP 359 - Full Body vs. Split Training, Squats, Kettlebell Progressions, Breaking Plateaus & More
00:00 - Intro 00:33 - How to Bridge the Gap to the Next Kettlebell Size05:18 - What to Do When You Can't Squat10:45 - Full-Body or a Split: How to Train After 5518:09 - How to Break Through a Strength Plateau24:18 - Minimalist Way of Adding Pull-ups to Your Program28:11 - When Should You Change Up Your Training?35:32 - What Does Dan John Wear to Train?38:51 - How Do You Keep Your Training Balanced
EP 358 - ABC, Deadlifts, Staying Athletic & Competitive, Setting Goals, Programming & More
00:00 - Intro00:38 - Adding Deadlifts to the Armor Building Complex05:38 - How Does Dan John Actually Build a Program?19:03 - Staying Athletic and Competitive After 6022:51 - Why You Can't Chase Every Goal at Once28:44 - The Safest Way to Press Around a Bad Shoulder► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com.► If you're intereste
EP 357 - ABF, "Grease the Groove", Easy Strength, Renegade Row, KB Windmill, Programming & More
00:00 - Intro00:45 - How Often Should You Actually Change Your Program?07:52 - How to Build a Strong Back for Real Life Strength?15:27 - How to Rotate Between Barbell and Kettlebell ABF?18:48 - Dan John's Take on Renegade Rows & KB Windmills24:54 - Dan John on Faith, Christianity, and How He Trains32:03 - Which Exercises Are Best for "Greasing the Groove"?35:32 - Which Weight Should You Start
EP 356 - Easy Strength, Squats, Combining Strength and Endurance Training, Pull-Ups & More
00:00 - Intro 00:45 - The Best Strength Program for Runners 09:06 - What to Do When You Hit Your Program Goals Early?15:50 - Building Pull-Up Strength Without Adding Mass 21:08 - What's the Best Squat Substitute for a Bad Back?26:03 - Dan John's Take on Hindu Squats and Pushups 30:56 - How to Train With Just One Kettlebell 34:55 - When Adding Weight Too Fast Backfires?39:32 - Getting Stronger Agai
EP 355 - ABF, KB Press, Auto-Regulation, Hyrox, Lifting Belts & Straps, Clean and Press
00:00 - Intro00:27 - How to Clean and Press Your Bodyweight?08:43 - Combining Heavy Running With the Armor Building Formula13:57 - Dan John's Honest Opinion on Lifting Belts and Straps17:00 - How to Break Through a Press Plateau22:34 - Training for a Hyrox Competition.26:22 - What Does Auto-Regulation Actually Look Like in Practice?► Personalized workouts based on your schedule, ability, and equip
EP 354 - ABF, Building Muscle, Mass Made Simple, Strength Standards, Minimalist Program & More
00:00 - Intro00:34 - Can You Build Muscle and Lose Fat at the Same Time?10:30 - A 20-Minute Minimalist Program for Busy Dads17:23 - Is Single-Leg Work Overrated for Endurance Athletes?23:34 - Training Your Glutes Without Loading Your Spine29:58 - Strength Standards for the Armor Building Formula Press Day34:15 - Combining Easy Strength With the Armor Building Formula36:26 - Running Mass Made Simpl
EP 353 - ABC, Easy Strength, Fat Loss, "Grease the Groove", Building Strength & More
00:00 - Intro04:03 - How to Structure Armor Building Complexes for Maximum Fat Loss10:57 - Can You Run Easy Strength All Year Without Burning Out?15:44 - The Movement Framework Beyond Push, Pull, Hinge, Squat, and Carry18:05 - What Does "The Practice of Strength" Actually Mean After 60?22:48 - Dan John on Why Harder Workouts Can Wreck Your Fat Loss27:36 - How to Use a Heart Rate Monitor to Fix You
EP 352 - KB Certifications, One Lift a Day Program, Easy Strength, Aging Well & More
00:00 - Intro00:43 - The One Lift a Day Concept in Easy Strength08:18 - How to Get Your Training Back on Track After an Illness14:07 - How to Train as a New Busy Dad18:47 - Dan John on His One Lift a Day Program22:45 - How Do You Get Healthier in Your 60s Than You Were in Your 50s?40:04 - Can You Run Easy Strength With Only Kettlebells?41:50 - How Dan John Fixed His Diastasis Recti With One Breath
EP 351 - Easy Strength, Weekend Warrior, ABF, KB Swings, Breaking Plateaus & More
00:00 - Intro00:38 - How to Train Around a Recurring Injury09:57 - Dan John's 4-Day Plan to Hit 1,000 Swings a Week16:55 - How to Introduce Strength Training to Kids at Every Age24:58 - How to Apply Easy Strength Around a Busy Sport Schedule27:52 - Can Stronger Glutes Actually Fix Knee Pain?32:25 - How to Break a Pressing Plateau in the ABF?37:43 - Can You Run the Weekend Warrior Program for a Ful
EP 350 - Building Arms w KBs, ABF, KB Swings, Mobility, Training for Broken Bodies & More
00:00 - Intro00:41 - The Best Training Plan for a High-Mileage Body17:46 - Dan John’s Simple Fix for Feeling Stiff and Tight21:34 - How to Rotate Strength, Endurance, and Hypertrophy Training?25:30 - Can You Build Bigger Arms With Kettlebells Alone?30:06 - Do Olympic Lifters Get Injured Most Often?34:37 - How to Fix Low Back Pain From Kettlebell Swings38:42 - The Strength Training Blueprint for Yo
EP 349 - "What the Hell" Effect, Training Smarter, Easy Strength, KB Snatch, Eagle Workout
00:00 - Intro00:36 - How to Train Smarter When Life Gets Busier06:36 - The Best Dan John Books for Lifters Over 60 09:18 - How to Peak for the Eagle Kettlebell Challenge in 8 Weeks16:52 - Can Calisthenics Alone Produce “What the Heck Effect”20:04 - Dan John on The Velocity Diet29:50 - How to Stay Strong, Balanced, and Fit Into Retirement35:12 - Is It Better to Start Kettlebell Training Young or La
EP 348 - ABF, Fat Loss, Single KB Training, KB Jerk, Mobility, Squats & More
00:00 - Intro00:48 - Dan John's Personal Reading List You Need to Know06:33 - Are High-Rep Kettlebell Jerks Too Risky?14:09 - Single Kettlebell Training for Strength, Fat Loss, and Mobility18:43 - How to Run the Armor Building Formula With Dumbbells23:43 - Fixing Squats as the Limiting Factor in the Armor Building Formula27:57 - Building “Dad Armor” with Kettlebells► Personalized workouts based on
EP 347 - Easy Strength, KB Snatch, Building & Losing Muscle, KB Swings & More
00:00 - Intro00:46 - Are Punishment Workouts a Good Coaching Tool?07:20 - Elevation vs Distance for Walking13:51 - Can You Build Muscle With Easy Strength?18:55 - The Hidden Upper-Back Benefits of Kettlebell Snatches23:01 - Completing the 10,000 Swing Challenge► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com.► If you're interested in
EP 346 - Mass Made Simple, KB Program for Busy Adults, Must-Read Books, Walking, & More
00:00 - Intro00:35 - Can You Use Mass Made Simple for Olympic Lifting?06:12 - The Best Way to Structure One Lift a Day Training10:35 - Dan John’s Top Must-Read Books28:57 - The Best Kettlebell Program for Busy Adults Over 4032:43 - The Best Workout Approach for New Parents38:33 - How to Introduce Kids to Strength Training44:20 - Should You Walk Before or After a Workout?► Personalized workouts bas
EP 345 - Fat Loss, KB Snatch, Mass Made Simple, Building Strength, Light Weights & More
00:00 - Intro00:49 - How to Combine Strength Training and Running09:19 - 10,000 Kettlebell Snatch Challenge17:15 - Can You Build Strength With Light Weights?22:21 - Dan John’s Take on Microplates27:19 - How to Prepare for Mass Made Simple31:16 - The Best 45 Minute Fat Loss Program36:46 - The Smart Way to Return to Training After Injury► Personalized workouts based on your schedule, ability, and eq
EP 344 -Anaconda Strength, Easy Strength, ABF, Loaded Carries, Hypertrophy, Deadlift & More
00:00 - Intro00:39 - The Best Way to Start Loaded Carries05:04 - How to Set Up a Training Journal?17:54 - Deadlifts vs. Hinges in Easy Strength26:36 - The Real-Life Benefits of Physical Training34:59 - How to Program Snatches in Easy Strength39:02 - Dan John’s Travel Tips44:13 - Easy Strength for Busy Schedules48:02 - How to Combine Power and Hypertrophy Work50:51 - Dan John on Why Should You Lear
EP 343 - ABF, Building Strength & Muscle, KB Squats, Strength Standards, Books & More
00:00 - Intro00:47 - How to Train for Multi-Event Strength Competitions10:04 - What Books Should Every Man Read?23:56 - Should You Change a Program That’s Already Working?32:08 - Double Kettlebell Front Squats for Hypertrophy35:07 - Dan John on Strength Standards as You Get Older43:58 - Should You Build Strength or Muscle First?46:31 - Next Steps After the Armor Building Formula► Personalized work
EP 342 - Single KB, Progressive Resistance, ABF, Barbell Training, KB Snatch, & More
00:00 - Intro00:39 - Are Barbell Complexes Good Warm-Ups?06:42 - Training Priorities for Aging Athlete Clients16:45 - Dan John on Barbell Training Without a Squat Rack21:35 - How to Stay Motivated to Train at Home?30:13 - Single-Kettlebell Variations of the Running Back Complex35:14 - How to Run the Armor Building Formula During Ramadan?39:49 - Progressive Resistance Beyond Adding Weight44:29 - Do
EP 341 - Lifelong Lifting, Autoregulation, Training After 50, Minimalist Training & More
00:00 - Intro00:44 - "Strong Enough" Standards for Lifelong Lifting14:52 - How to Raise Active and Strong Kids?26:15 - Autoregulation in Easy Strength29:30 - Dan John on Uneven Strength Across Lifts 32:20 - Training Priorities After 5039:29 - Minimalist Strength Training for Your Mid-30s46:30 - How to Start Learning Olympic Lifts?► Personalized workouts based on your schedule, ability, and equipme
EP 340 - Strength Standards, ABF, Loaded Carries, Building Muscle, KB Deadlifts & More
00:00 - Intro00:35 - How to Maintain Press Strength All Year?06:45 - Barbell Row Strength Standards 11:47 - How to Progress in Armor Building Through Density14:41 - Can Kettlebell Deadlifts Bulletproof Your Lower Back?21:25 - Building Mass As a Middle-Aged Lifter30:54 - Armor Building Formula Strength Standards36:43 - Training Your Chest Without Bench Press42:47 - Loaded Carries as a Measure of St
EP 339 - Anaconda Strength, Overhead Press, Loaded Carries, Building Muscle, Fasting & More
00:00 - Intro00:33 - Strength Training After 7005:58 - Sandbag Carries and Anaconda Strength12:17 - Joint-Friendly Ways to Stay Active15:58 - Dan John’s Honest Take on Fasting27:29 - Why Does My Overhead Press Stall?31:59 - The Value of Learning Olympic Lifts After 4036:16 - How Do You Get Stronger Without Gaining Weight?► Personalized workouts based on your schedule, ability, and equipment option
EP 338 - ABF w Barbells & Dumbbells, Exercise Selection, Longevity, Lunges, Olympic Lifts
00:00 - Intro00:41 - Smart Exercise Selection for Long-Term Training13:49 - Single-Arm Strength Work for Longevity21:40 - Dumbbells in Armor Building and Easy Strength30:58 - Barbell Armor Building Formula Standards35:16 - The Real Value of Lunges in Sport Training44:16 - The Ultimate Team for All-Around Physical Competition52:00 - Dan John on Split Clean and Split Snatch► Personalized workouts ba
EP 337 - Training After 30, Minimalist Program, Mobility, ABF, KB Press and Swing & More
00:00 - Intro00:31 - Armor Building Variations for a Weak Press05:47 - Spreading Strength Training Throughout the Day14:22 - Minimalist Training Program with Two Lifts18:33 - Dan John on Great Writers in Strength, Health, and Athletics26:37 - Adjusting Training Volume After 3032:59 - Mobility Limits and Smart Exercise Choices34:59 - Reaching Your Athletic Potential ► Personalized workouts based on
EP 336 - KB Swings, Fat Loss, Double vs Single KBs, Strength and Conditioning & More
00:00 - Intro00:36 - Dan John’s Favorite Books Lately03:14 - Single vs Double Kettlebells for Long-Term Training14:23 - Kettlebell Swings for Strength, Grip, and Posture21:13 - How to Fix a Military Press Imbalance26:53 - Dan John on Food, Stress, and Fat Loss41:19 - Strength and Conditioning for Team Sports► Personalized workouts based on your schedule, ability, and equipment options. http://www.
EP 335 - Best Type of Cardio, Easy Strength, Deadlifts, ABF, Fatigue Management & More
00:00 - Intro00:33 - Best Type of Cardio to Do After Training06:29 - How to Plan a Full Year of Strength Training13:15 - How to Improve Your Balance With Loaded Carries 15:06 - Trap Dominance and Neck Pain in Training23:01 - Easy Strength and Armor Building for Endurance Tests27:56 - Shoulder Protection in Core Training33:58 - The Best Alternative to Single-Leg Deadlifts37:00 - Double Bells vs Sin
EP 334 - ABF, Density Training, Squats, Explosive Strength, Minimalist Training & More
00:00 - Intro00:41 - How to Choose the Right Squat for Armor Building Formula06:51 - Strategies for Building Explosive Strength for Sports 13:01 - Do You Really Need a Big Back Squat?20:53 - Armor Building Formula for Runners25:51 - Dan John on the 3-Minute Goblet Squat Test31:14 - Density Training for Women34:17 - Minimalist Training with Presses and Carries42:30 - What ‘Enough’ Strength Really M
EP 333 - Staying Lean, Training to Failure, ABF, Walking, Recovery Tips, RKC Prep & More
00:00 - Intro00:59 - Training Hard Without Training to Failure11:16 - Rest Days Between Armor Building Formula17:20 - Balancing Strength Training With Your Sport22:21 - Making Lean Made Simple Sustainable31:14 - Olympic Lifting Standards for Beginners35:38 - Strengthening a Weak Back43:22 - Training for RKC After 5047:00 - Dan John on the Value of Consistent Daily Walking54:21 - The Right Balance
EP 332 - ABF, Minimalist Training, Rebuilding Strength, Clean, Press, and Snatch & More
00:00 - Intro00:40 - Do Elite Athletes Need to Lift Weights? 10:50 - Progressing the Armor Building Formula16:56 - Dan John on Letting Go of Resentment26:35 - Minimalist Strength Training 32:21 - Rebuilding Strength After Injury40:24 - Staying Consistent When Life Gets Busy49:31 - Clean, Press, and Snatch as a Complete Program► Personalized workouts based on your schedule, ability, and equipment o
EP 331 - Heavy KB Swings, ABF, Offset vs DB KBs, Mobility, KB Press, Goblet Squats & More
00:00 - Intro00:37 - Transitioning to Barbell Armor Building Formula09:17 - Offset vs Double Kettlebell Training19:37 - Efficient Warm-Ups for Young Athletes31:03 - Kettlebells on Off Days"35:36 - The Goblet Squat Hold as a Foundation Test42:55 - Incorporating Mobility into Your Training50:57 - Dan John on Flexible Rep Schemes58:21 - How to Swing 50%+ Bodyweight Safely01:03:11 - Slow vs Explosive
EP 330 - ABF Progression, Barbells, Lift & Sprint Training, Marathons, Practical Strength & More
00:00 - Intro00:50 - Investing in a Barbell for Fitness and Longevity08:00 - Dan John on Lift and Sprint Training16:42 - Dan John Reflects on His Lifelong Quest28:32 - Combining Marathon with the Armor Building Formula31:44 - Training With Just One Kettlebell38:16 - Progressing in the Armor Building Formula42:35 - Straight Sets vs Alternating Exercises47:48 - Managing Competition Nerves in Young A
EP 329 - Planning Your Next Training Year, Squats, Dad Strength, ABC, Bench Press & More
00:00 - Intro00:43 - Planning Your Training Year12:36 - Are Squats Dangerous for Your Knees?18:51 - Building Carrying Strength for Family26:07 - Progressing ABC Without Heavier Bells30:12 - Who Really Needs the Bench Press?► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com.► If you're interested in getting coached by Dan personally, go
EP 328 - Easy Strength, Maintaining Muscle, Fat Loss, Walking, ABF, Loaded Carries & More
00:00 - Intro00:47 - Dan John on Loaded Carries on the Back09:22 - The Benefit of Olympic Lifts for Performance16:06 - Alternatives to Walking After Lifting23:05 - Easy Strength Success Story26:17 - Balancing Easy Strength for Fat Loss and Armor Building Formula32:00 - Maintaining Muscle After 50► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUnive
EP 327 - Norwegian 4×4, ABF, Double vs Single ABC, Easy Strength, Uneven KB Training & More
00:00 - Intro00:34 - Which Programs to Use With Limited Weights08:19 - Combining Easy Strength, ABF, and Norwegian 4×413:21 - Strength Training After Paralysis17:46 - Fixing Shoulder Pain With Daily Hanging22:03 - Double vs Single ABC24:48 - Simple Nutrition Tracking With Journals28:11 - Using Uneven Kettlebells in the ABC► Personalized workouts based on your schedule, ability, and equipment optio
EP 326 - Longevity, Switching Programs, WTH Effect, ABC, Fat Loss, Loaded Carries
00:00 - Intro00:44 - Two-Day Armor Building Formula06:28 - Adding Barbell Work and Pull-Ups to the ABF12:23 - Working Out and Real Longevity Habits20:12 - Rest Periods for Loaded Carries27:27 - Adding Rows in the Coyote Workout31:46 - Improving the Press for Poor Squatters35:28 - What the Hell Effect for Aging Tennis Players39:54 - Smart Strength Training After 60’s45:47 - Switching Programs Every
EP 325 - ABF, Building Strength After 55, Losing Fat, Bulletproof Joints, Sleep & Recovery
00:00 - Intro00:52 - Dan John on the Value of the Chest Expander06:24 - Easy Strength and Armor Building Formula for Pickleball14:15 - Overhead Squat Mobility16:01 - Building Strong Tendons and Ligaments Over Time22:51 - Improving Sleep and Recovery with Sauna30:58 - Armor Building Formula for Adult Athletes34:17 - Dan John's Training Journals for Progress50:38 - The Right Way to Train and Lose Fa
EP 324 - KB Press, Rite of Passage, Easy Strength, ABC, Walking, Minimalism, Fat Loss & More
00:00 - Intro01:02 - Balancing ES, ABF, and Powerlifting07:41 - Dan John on The Walk After the Weights16:10 - Transitioning from Single to Double Bell ABC20:59 - 3x3 vs 5x2 for Easy Strength for Fat Loss27:53 - Finding Gaps and Goals for Lifelong Health33:53 - Finding “Enough” Before Diminishing Returns40:09 - Building the Single Kettlebell Press46:23 - Minimalist Work for the Seasoned Lifter48:46
EP 323 - ABF, Squats, Original Strength, Loaded Carries, Rack & Deficit Deadlifts & More
00:00 - Intro01:07 - Rack Deadlifts, Deficit Deadlifts, and Quarter Squats10:44 - Combining ABF with Original Strength 19:22 - Working Out Twice a Day28:21 - Dan John's Workout Structure for His Training Groups35:58 - Best Squat Alternatives41:17 - How a Well-Knitted Life Makes You Leaner and Healthier► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJoh
EP 322 - Bodybuilding & Strength Training, Fat Loss, Adjusting Programs, Recovery & More
00:00 - Intro02:02 - Balancing Bodybuilding & Strength Training08:27 - Adjusting Programs for Your Needs14:10 - Balancing Fat Loss, Recovery, and Strength with KB Training20:12 - Beginner, Intermediate, and Advanced KB Training27:02 - Lessons from the Catholic Church for Dan John► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com.► I
EP 321 - ABC, Squats, Building Muscle, KB Snatches, 5-3-1 Workout, Loaded Carries & More
00:00 - Intro03:23 - Progressing from High-Rep Squats to 2-3-5 Clusters08:49 - Progressing Weight in the ABC12:05 - Combining Armor Building Complex with 5-3-119:13 - Uneven ABC Weight Selection24:01 - Replacing Back Squats with Goblet Squats After 50s28:22 - Maintaining Snatch Skill with Moderate Sets31:40 - Building Muscle with Low Protein Intake► Personalized workouts based on your schedule, ab
EP 320 - Building Strength, Goblet Squats, Machine Workouts, Offset Training, Diet Tips & More
00:00 - Intro01:01 - Dan John on Kettlebell Mount Rushmore10:24 - Getting Maximum Benefits From Goblet Squats14:03 - Finding the Right Offset Balance in KB Training17:57 - Using Machines for Turning Back to Home Training24:43 - Going from Weak to Strong30:02 - Bare Minimum Equipment for a Home Gym36:56 - Muscle Imbalances During Injury Trainings41:36 - Dan John on Diets49:01 - Favorite Programs Us
EP 319 - ABF, Pull-ups, Loaded Carries, Warm-up Tips, Dan's Gym, Sports Movies & More
00:00 - Intro00:49 - The Role of Emotions in Training and Mental Warm-Up10:22 - If Dan John Opens a Gym...13:21 - Adding Sprint Work to ABF as a Busy Dad16:44 - Building Rack Strength in ABF19:29 - Dan John’s Favorite Sports Movies25:27 - Doing Pull-ups without MAPS30:01 - Dan John on Building and Maintaining Strong Relationships► Personalized workouts based on your schedule, ability, and equipmen
EP 318 - Pressing the Beast, Front vs Back Squat, Combining Endurance & Strength, Pull-ups
00:00 - Intro01:08 - Best Tips for Pressing the Beast15:55 - Kettlebell Training with Injuries22:21 - Dan John’s Utah Jazz Stories27:23 - Best Exercises for Adult Basketball Players29:45 - Front Squats vs. Back Squats for Building Big Quads33:55 - The Best Twice-a-Week Program for Runners39:10 - Regaining Pull-Up Strength44:15 - Training Around Regular Blood Donation46:39 - Combining Endurance &am
EP 317 - ABF, Loaded Carries, Losing Fat, Pull-ups, Alternating Barbell & KB, Travelling
00:00 - Intro00:57 - Understanding the High Volume in the ABF07:43 - Alternating Barbell and Kettlebell Workouts12:07 - Dan John’s Travel Workout Routine16:12 - Making Meditation a Daily Practice and Its Benefits23:32 - The Value of Suitcase Carry27:22 - Running the Armor Building Formula Twice a Week33:09 - Starting Olympic Lifts as a Powerlifter36:22 - Dan John’s Guide to Losing 50 Pounds41:32 -
EP 316 - Rite of Passage, Easy Strength, Barbell Program, KB Progressions, Core Strength
00:00 - Intro00:57 - Best Short-Term Barbell Program09:17 - Rite of Passage Strength Standards for Average Man13:01 - Choosing the Right Kettlebell Program for Your Level19:02 - Spreading the Load in Easy Strength24:48 - Building a Strong Base for Single Kettlebell Press28:07 - Future-proofing Your Body and Strength35:21 - Improving Your Core Strength42:46 - Full Body vs OLAD for Strength, Hypert
EP 315 - Easy Strength, Planning Workouts, Program for Seniors, Training Setbacks & More
00:00 - Intro00:50 - Planning, Measuring, and Adjusting Your Workouts14:43 - Adding Army’s Exercises to ES4FL17:59 - Bouncing Back from Training Setbacks22:53 - Replacing the NFL Combine Bench Press Test29:01 - Best Program for Seniors35:50 - Best Father Son Workouts39:20 - After You’ve Passed Your Fitness Peak43:05 - Balancing Upper and Lower Body Strength in Training► Personalized workouts based
EP 314 - ABF vs Easy Strength, Olympic Lifts, Building Strength, Workouts for Kids & More
00:00 - Intro00:47 - ABF and Easy Strength for Gaining Strength06:45 - Doing Too Much Cardio in ES4FL14:58 - Best Father Son Workouts26:06 - Starting a Program As a Beginner34:16 - Right Age for Kids to Start Working Out38:26 - Adding in Olympic Lifts into Your Workouts► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com.► If you're inter
EP 313 - "What the Hell" Effect, Loaded Carries, Olympic Lifts, Travel, Staying Consistent
00:00 - Intro00:41 - Working Out While Traveling09:49 - The Best Program for Military Training15:55 - Replacing Kettlebell Work with Olympic Lifts19:18 - Dan John on What the Heck Effect26:46 - Being Consistent in Fitness33:19 - Progressive Overload with Loaded Carries?38:07 - The Best Training Program for Multi-Sport Athletes40:19 - Best Lifts And Drills for Throwers► Personalized workouts based
EP 312 - ABF, Traveling, Double vs. Single KB, Press Strength, Dips, Clean & Press & More
00:00 - Intro00:45 - Continuous Clean & Press vs. Clean & Press03:01 - Dan John on Students Struggle to Retain Lifting Basics07:14 - Keeping Students Engaged Long-Term11:31 - Adding Dips and Chins to the ABF17:11 - Training a 65-Year-Old Batman24:11 - Best Way to Train While Traveling31:29 - Push Press vs. Strict Overhead Press36:03 - Kettlebell Work with Doubles vs. Singles39:51 - Improvi
EP 311 - Best Program for Fat Loss, KB vs Barbell ABF, Double KBs, Training with Injuries
00:00 - Intro01:09 - Balancing Basic Training and Sports-Specific Exercises11:00 - The Best Program for Fat Loss & Beginner KB Program for Women21:02 - Focusing on Strength or Fat Loss First??27:24 - Using HEAVY Weight in a Park Bench Program30:29 - Doing Big Five Programs with Double Kettlebells33:38 - The Whys and Hows of The 1 Kettlebell Workout37:20 - Working Out with a Broken Body as A 30
EP 310 - ABC, Functional Fitness, ABF, Delayed Onset Muscle Soreness & More
00:00 - Intro01:11 - Dan John’s Take on “Functional Fitness”20:31 - Handling DOMS As Older Athletes30:39 - Best way to Push Yourself with ABC36:04 - Doing ABF without the Press?! ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com. ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply f
EP 309 - Barbell Training, Squats, KB Olympic Lifts, Rite of Passage, Mobility & More
00:00 - Intro00:39 - Adding Squats to the Rite of Passage11:12 - Dan John on Wind, Records, and the Future of the Discus19:02 - Returning to Barbell Training After Years & Mobility 29:12 - Getting the Full Benefits of Olympic Lifting From Kettlebells ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com. ► If you're interested in gett
EP 308 - ABF, Overtraining, Olympic Lifting, Strength Standards, Recovery Tips & More
00:00 - Intro00:39 - Doing ABF After 5006:12 - 3-Day a Week Program for Increasing Olympic Lifting13:07 - Rehabbing a Shoulder Replacement18:53 - Strength Standards for ABF25:04 - Getting Away with Only Focusing on Strength31:52 - Stopping Overtraining in ABF: Stiff Joints and Mobility Drills38:32 - Healing the Bicep Tendon Issues ► Personalized workouts based on your schedule, ability, and equipm
EP 307 - Maintaining Muscle Mass, Progressing to Heavier Bells, Program for Busy People, Deadlifts & More
00:00 - Intro00:44 - Maintaining Muscle Mass After 5012:10 - Strength Training While Training for a Triathlon16:11 - Best Program for Busy People24:19 - Romanian Deadlifts vs. Regular Deadlifts29:45 - Progressing to Heavier Bells in ABF and Pistol Squats38:24 - Discovering Your Natural Strengths in Training43:49 - Training with Sore Muscles49:13 - Choosing the Right Kettlebell Load for Clean &
EP 306 - Strength Standards, ABC, Humane Burpee, Beginner Program for 50+, Snatch Test & More
00:00 - Intro01:01 - Staying Snatch-Test Ready at 40s08:47 - Best Beginner Program for 50+ Years Old15:44 - Best Mattress Options for Athletes Over 5017:53 - Best Way to Train for Strength and Muscle After 5024:02 - Standards for the Humane Burpee29:06 - Strength Standards for Athletes 34:27 - Dan John on Slow Reps and Pauses in Strength Training39:17 - The Best Way to Progress in ABC43:17 - Doing
EP 305 - ABF, Combining Single & Double KB, Beginner Program, Easy Strength, Bench Press
00:00 - Intro00:43 - Best Lower Body Training for Tall Guys05:50 - ABF vs. Traditional Body Part Split11:41 - Rotating ABF and Easy Strength18:22 - Combining Single and Double Kettlebell ABC24:36 - Programming for a Whole Year After 6031:01 - Hitting a 32kg Press PR with Dan’s Rep Scheme33:27 - Dan John on Sleep and Meditation Practices42:25 - Best Beginner Program for 55+44:36 - Balancing Strengt
EP 304 - Best Routine After 50, ABC, Explosive Training, Overhead Press, Easy Meals & More
00:00 - Intro00:42 - Doing ABC Long Term?!09:15 - Best Routine After 5019:01 - Building a Big Overhead Press by Age 3027:03 - Why Some Movements Feel Strong and Others Don’t35:01 - Using Chains for Strength Training and Longevity40:08 - Easy Meals for Busy People46:20 - Morning vs Afternoon Training for Strength Gains51:07 - Dan John on Coaching Your Own Kids56:36 - Adding Explosive Training into
EP 303 - Strength Standards, Presses & Carries, Building Strength, Beginner Tips & More
00:00 - Intro00:37 - Determining Strength Standards for Athletes16:09 - Best Manual Labor Backgrounds for Building Strength20:18 - Adding More Pull Movements to Simple Programs25:51 - Learning Movement Techniques Safely with Light Weights31:04 - Presses and Carries for Endurance Athletes in Season ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUni
EP 302 - Minimalist Program, MMS, KB Snatch, Summer Program, Mobility Work, Loaded Carries
00:00 - Intro01:37 - Going Easier on Your Joints After 30?07:58 - Press Progression Options in ABF12:04 - Adding Isometrics to Your Program17:01 - Most Efficient Way of Doing Mobility Work25:03 - Minimalist Program for Glutes and Half-Bodyweight Press31:34 - Minimalist Program for Strong Legs35:37 - Best Summer Program38:19 - Using the Kettlebell Floor Press for Easy Strength41:31 - Replacing Squa
EP 301 - Park Bench Program, Easy Strength, Sleep, Barbell vs. Kettlebell ABF, Curls & More
00:00 - Intro00:36 - Park Bench FAT LOSS Program with the 24KG Kettlebell11:20 - Combining Easy Strength with “Bro Split”19:10 - Dan John on Training for Real World Strength26:59 - The Effect of Program Switches on Athlete Development37:07 - Dan John on Sleeping 12 Hours a Day Challenge44:04 - Barbell vs. Kettlebell ABF46:19 - Doing Curls for ABF ► Personalized workouts based on your schedule, abi
EP 300 - Interview + Combining Strength & Endurance, Getting Stronger, ABF, Loaded Carries
00:00 - Intro02:21 - Best Way to Add Suitcase Carries to ABF Without Overdoing It10:40 - Dan John on the Evolutionary "Why" of Muscle Hypertrophy18:06 - Best Way to Build Muscle Without Compromising Daily Energy22:25 - Combining Strength & Endurance for 50-Year-Olds26:52 - Things Dan Misses About Pre-Internet Lifting Culture37:51 - Interview with Brian Intro39:40 - What Did Dan Learn About Him
EP 299 - Best Strength Program, Squats, Easy Strength ABF, Strength Standards, & More
00:00 - Intro01:24 - Doing Squats for Getting Stronger?!10:15 - Tracking Progress in Subjective Fields18:49 - Strength Standards for ABC & The Press Challenge23:41 - ABF with 2,3,5,10 Rep Scheme27:13 - Dan John's Favorite Version of The Sword in the Stone31:58 - Adapting Armor Building Formula to Your Busy Schedule38:17 - Alternating Exercises in Easy Strength42:02 - Best Short Workouts for Bu
EP 298 - Using KBs Without Ballistics, 10k Swing Challenge, ABF, Trap Bar Deadlifts & More
00:00 - Intro00:39 - Best Ways to Use the Landmine for Presses04:26 - Becoming a Trainer After 6012:09 - Modifying the 10k Swing Challenge15:56 - Armor Building Formula for Runners19:40 - Using Kettlebells Without Ballistics24:28 - Trap Bar Deadlift for Lifters Over 60 ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com. ► If you're inte
EP 297 - Superhero Training Program, Squats, Minimalist Workout, Increasing KB Weight
00:00 - Intro01:07 - Superhero Training Program by Dan John14:15 - Best Training for a 49-Year-Old Fireman26:01 - Adding Cardio to Perfect Workout33:32 - Increasing Kettlebell Weight on ABC39:26 - Dan John’s Favorite Shoes44:19 - Doing Squats with Bad Mobility or Injury49:09 - One Lift a Day with Just Three Lifts? ► Personalized workouts based on your schedule, ability, and equipment options. http
EP 296 - ABF, Squats, High Rep Training, Rebuilding Strength, Programming Your Workload
00:00 - Intro00:53 - Spreading the Workload in Your Programming11:36 - Why Light Weight High Reps Feel So Hard20:44 - Adding Additional Exercises to ABF24:41 - Best Exercises to Improve Your Sprinting28:17 - Best Way to Do Squats32:47 - Getting Your Old Strength Back 37:23 - The Best Beginner Program for Middle-Aged Women42:27 - Understanding Love at A Deeper Level ► Personalized workouts based on
EP 295 - Building Mass & Strength, Joint-Friendly Program, Getting Your Old Strength Back
00:00 - Intro00:57 - New 10K Hip Thrust Challenge?04:59 - Building Strength Without Adding Weight10:04 - Best Joint-Friendly Program14:26 - Setting & Achieving Your Fitness Goals22:18 - Dan John's Secret Oatmeal Recipe25:06 - Combining Mass, Strength, and Hypertrophy30:28 - Best Program to Get Your Old Strength Back36:01 - Best Program for Athletic Performance ► Personalized workouts based on
EP 294 - Anaconda Strength, Loaded Carries, Strength Standards, "Bro Splits", Sleep & More
00:00 - Intro00:48 - Chasing Strength Standards With Limited Sleep and Time08:38 - Dan John’s Journals10:57 - Dan John on Alcohol Consumption 14:50 - Adding Backward Carries to Boost Anaconda Strength18:23 - Bringing Up Neglected Lifts After “Bro Splits”23:26 - Building a Bodyweight Overhead Press ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUni
EP 293 - Workout Plan for Muscle & Strength, Loaded Carries, KB Swings, Counting Macros
00:00 - Intro00:42 - Best Kettlebell Exercises for Golf07:27 - Heavy Workout Plan for Muscle and Strength11:03 - Are Swings Necessary if You’re Doing Cleans17:45 - Dan John on Macro Counting34:00 - Getting Parents to Prioritize Health and Fitness42:47 - Replacing Loaded Carries in Tight Spaces ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUnivers
EP 292 - Building Muscle & Strength, Workout Program for Dads, Diet Tricks, Olympic Lifts
00:00 - Intro00:50 - Best Program to Build Muscle09:32 - Helping Young Athletes with Competition Jitters19:49 - Best Workout Program for New Dads27:08 - Improving Olympic Lift While Building Strength34:00 - Simple Diet Tricks for Stressful Times48:47 - Building Muscle and Strength After 60 ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.
EP 291 - Best Program for Busy People, Kettlebell Cardio, Best Tools for Home Gyms & More
00:00 - Intro00:42 - Best Training Program for Busy People07:36 - Teaching Young Female Athletes to Throw13:55 - Best Way to Do Cardio With Kettlebells23:15 - Reducing Body Inflammation31:46 - Best Tools for Home Gyms34:24 - Building Power and Speed for Martial Arts ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com. ► If you're interes
EP 290 - Best Lifts for Minimalist Training, ABC, Training for Longevity, Olympic Lifts
00:00 - Intro00:57 - Best Lifts for Minimalist Training07:17 - Best Exercises for Golfers13:05 - Training for Longevity25:09 - Adding Snatch Row Variations to ABC?29:20 - Olympic Lifting Over 40 ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com. ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircl
EP 289 - Minimalist Program, Getting Shredded, KB Swings, Easy Strength, Overtraining
00:00 - Intro00:38 - Getting Shredded After Easy Strength07:15 - Dan John on Thrusters09:02 - LitviSprints with Kettlebell Swings?!12:08 - Minimalist Hypertrophy/Mobility Program15:42 - Avoiding Overtraining And Staying Consistent on One Program22:03 - Kettlebell Training for Performance25:36 - Best Books on Strength Programming28:08 - Home Gym Barbell Strength Training for the Family29:13 - Combi
EP 288 - Minimalist Training, One-Arm Swings, ABC, Best KB, Easy Strength for Hypertrophy
00:00 - Intro00:48 - One-Arm Swings for the 10,000 Swing Challenge?05:19 - One Lift a Day Minimalist Training11:57 - Which Kettlebell Is The Best? 17:05 - Balancing Strength Training with Seasonal Sports20:32 - Easy Strength: Hypertrophy?32:26 - Building Strength for the Eagle Kettlebell Drill40:09 - When to Take Time Off from Training48:37 - Sustaining ABC 2.0 Gains with Easy Strength ► Personali
EP 287 - ABF, Longevity, Building Muscle, ES4FL, Deadlifts, Barbells After 60, Squats
00:00 - Intro01:02 - Getting Into Barbells After 6012:59 - Getting Back to Training After Surgery21:14 - Progressing in Armor Building Formula25:56 - Longevity Variations for ES4FL and ABF30:57 - Best Exercises for BEAT UP Bodies38:12 - Best Way to Build MUSCLE With Squats44:17 - Transitioning to a Full-Time Coaching Career01:02:27 - Doing Deadlifts with Kettlebells?! ► Personalized workouts based
EP 286 - Easy Strength, Mixing ABC with Rite of Passage, ABF vs. MMS, Best "FUN" Program
00:00 - Intro00:53 - Using Easy Strength to Deload15:21 - Mixing ABC with Kettlebell Rite of Passage?!24:17 - Bodybuilding with ABF vs. MMS31:56 - Best “FUN” Program for 50+ Year Old Dads ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com. ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com t
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