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PODCAST

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

health & fitness fitness

All Episodes

58:45

EP 318 - Pressing the Beast, Front vs Back Squat,...

The Dan John Podcast ·

2025/09/25

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 & Strength Training50:04 - Dan John on Building Simple Health Habits► Personalized workouts based on

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51:16

EP 317 - ABF, Loaded Carries, Losing Fat, Pull-ups,...

The Dan John Podcast ·

2025/09/18

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 - Adding Pull-ups to Armor Building?!43:45 - Reaching 30 Mins in ABF, Next?45:50 - The Best Way to

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51:25

EP 316 - Rite of Passage, Easy Strength, Barbell...

The Dan John Podcast ·

2025/09/11

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, Hypertrophy► Personalized workouts based on your schedule, ability, and equipment options.

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47:29

EP 315 - Easy Strength, Planning Workouts, Program...

The Dan John Podcast ·

2025/09/04

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 on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com.► If you're

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45:41

EP 314 - ABF vs Easy Strength, Olympic Lifts,...

The Dan John Podcast ·

2025/08/28

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 interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private

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44:53

EP 313 - "What the Hell" Effect, Loaded Carries,...

The Dan John Podcast ·

2025/08/21

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 on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com.► If you're

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46:15

EP 312 - ABF, Traveling, Double vs. Single KB, Press...

The Dan John Podcast ·

2025/08/14

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 - Improving Press Strength without Horizontal Presses ► Personalized workouts based on your schedule, ability,

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55:48

EP 311 - Best Program for Fat Loss, KB vs Barbell...

The Dan John Podcast ·

2025/08/07

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+45:25 - Kettlebell ABF vs. Barbell ABF 48:46 - Strength Training: Working on Your Weak Spots ►

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43:51

EP 310 - ABC, Functional Fitness, ABF, Delayed Onset...

The Dan John Podcast ·

2025/07/31

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 for his private coaching group. ► Go to ArmorBuildingFormula.com to get Dan's latest book.

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41:31

EP 309 - Barbell Training, Squats, KB Olympic Lifts,...

The Dan John Podcast ·

2025/07/24

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 getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching

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43:15

EP 308 - ABF, Overtraining, Olympic Lifting,...

The Dan John Podcast ·

2025/07/17

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 equipment options. http://www.DanJohnUniversity.com. ► If you're interested in getting coached by Dan

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55:45

EP 307 - Maintaining Muscle Mass, Progressing to...

The Dan John Podcast ·

2025/07/10

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 & Jerks ► Personalized workouts based on your schedule, ability, and equipment options.

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49:56

EP 306 - Strength Standards, ABC, Humane Burpee,...

The Dan John Podcast ·

2025/07/03

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 Easy Strength Long Term47:20 - Dan’s Workshops in Utah ► Personalized workouts based on your schedule,

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53:34

EP 305 - ABF, Combining Single & Double KB, Beginner...

The Dan John Podcast ·

2025/06/26

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 Strength and Endurance with Lower-Rep Work48:43 - Best Bench Press Alternatives ► Personalized workouts based

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69:02

EP 304 - Best Routine After 50, ABC, Explosive...

The Dan John Podcast ·

2025/06/19

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 Your Routine01:01:24 - The Best Way to Get Stronger After 60 ► Personalized workouts based on your

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34:56

EP 303 - Strength Standards, Presses & Carries,...

The Dan John Podcast ·

2025/06/12

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.DanJohnUniversity.com. ► If you're interested in getting coached by Dan personally, go to

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56:52

EP 302 - Minimalist Program, MMS, KB Snatch, Summer...

The Dan John Podcast ·

2025/06/05

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 Squats with Loaded Carries?45:08 - Mass Made Simple with Kettlebells for Bodybuilding50:02 - Improving Your

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49:15

EP 301 - Park Bench Program, Easy Strength, Sleep,...

The Dan John Podcast ·

2025/05/29

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, ability, and equipment options. http://www.DanJohnUniversity.com. ► If you're interested in getting coached

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105:51

EP 300 - Interview + Combining Strength & Endurance,...

The Dan John Podcast ·

2025/05/22

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 Himself After 300 Episodes?46:50 - How Does Dan Stop People from Quitting?51:29 - How Did Dan Teach Himself

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55:43

EP 299 - Best Strength Program, Squats, Easy Strength...

The Dan John Podcast ·

2025/05/15

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 Busy and Tired People46:03 - Best Strength Program for Athletes Over 50 ► Personalized workouts based on

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327 results

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