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.
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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.
00:00 - Intro 00:52 - Dan John on the Value of the Chest Expander 06:24 - Easy Strength and Armor Building Formula for Pickleball 14:15 - Overhead Squat Mobility 16:01 - Building Strong Tendons and Ligaments Over Time 22:51 - Improving Sleep and Recovery with Sauna 30:58 - Armor Building Formula for Adult Athletes 34:17 - Dan John's Training Journals for Progress 50:38 - The Right Way to Train and Lose Fat 59:21 - Building Strength and Fitness After 55
► 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.
00:00 - Intro 01:02 - Balancing ES, ABF, and Powerlifting 07:41 - Dan John on The Walk After the Weights 16:10 - Transitioning from Single to Double Bell ABC 20:59 - 3x3 vs 5x2 for Easy Strength for Fat Loss 27:53 - Finding Gaps and Goals for Lifelong Health 33:53 - Finding “Enough” Before Diminishing Returns 40:09 - Building the Single Kettlebell Press 46:23 - Minimalist Work for the Seasoned Lifter 48:46 - Rite of Passage to ABC with Single Bells 54:30 - Building a Sustainable Training Week in Midlife
► 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.
00:00 - Intro 01:07 - Rack Deadlifts, Deficit Deadlifts, and Quarter Squats 10:44 - Combining ABF with Original Strength 19:22 - Working Out Twice a Day 28:21 - Dan John's Workout Structure for His Training Groups 35:58 - Best Squat Alternatives 41:17 - How a Well-Knitted Life Makes You Leaner and Healthier
► 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.
00:00 - Intro 02:02 - Balancing Bodybuilding & Strength Training 08:27 - Adjusting Programs for Your Needs 14:10 - Balancing Fat Loss, Recovery, and Strength with KB Training 20:12 - Beginner, Intermediate, and Advanced KB Training 27:02 - Lessons from the Catholic Church for Dan John
► 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.
00:00 - Intro 03:23 - Progressing from High-Rep Squats to 2-3-5 Clusters 08:49 - Progressing Weight in the ABC 12:05 - Combining Armor Building Complex with 5-3-1 19:13 - Uneven ABC Weight Selection 24:01 - Replacing Back Squats with Goblet Squats After 50s 28:22 - Maintaining Snatch Skill with Moderate Sets 31:40 - Building Muscle with Low Protein Intake
► 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.
00:00 - Intro 01:01 - Dan John on Kettlebell Mount Rushmore 10:24 - Getting Maximum Benefits From Goblet Squats 14:03 - Finding the Right Offset Balance in KB Training 17:57 - Using Machines for Turning Back to Home Training 24:43 - Going from Weak to Strong 30:02 - Bare Minimum Equipment for a Home Gym 36:56 - Muscle Imbalances During Injury Trainings 41:36 - Dan John on Diets 49:01 - Favorite Programs Using Machines 52:56 - Non-Traditional Strength Training
► 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.
00:00 - Intro 00:49 - The Role of Emotions in Training and Mental Warm-Up 10:22 - If Dan John Opens a Gym... 13:21 - Adding Sprint Work to ABF as a Busy Dad 16:44 - Building Rack Strength in ABF 19:29 - Dan John’s Favorite Sports Movies 25:27 - Doing Pull-ups without MAPS 30:01 - Dan John on Building and Maintaining Strong Relationships
► 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.
00:00 - Intro 01:08 - Best Tips for Pressing the Beast 15:55 - Kettlebell Training with Injuries 22:21 - Dan John’s Utah Jazz Stories 27:23 - Best Exercises for Adult Basketball Players 29:45 - Front Squats vs. Back Squats for Building Big Quads 33:55 - The Best Twice-a-Week Program for Runners 39:10 - Regaining Pull-Up Strength 44:15 - Training Around Regular Blood Donation 46:39 - Combining Endurance & Strength Training 50:04 - Dan John on Building Simple Health Habits
► 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.
00:00 - Intro 00:57 - Understanding the High Volume in the ABF 07:43 - Alternating Barbell and Kettlebell Workouts 12:07 - Dan John’s Travel Workout Routine 16:12 - Making Meditation a Daily Practice and Its Benefits 23:32 - The Value of Suitcase Carry 27:22 - Running the Armor Building Formula Twice a Week 33:09 - Starting Olympic Lifts as a Powerlifter 36:22 - Dan John’s Guide to Losing 50 Pounds 41:32 - Adding Pull-ups to Armor Building?! 43:45 - Reaching 30 Mins in ABF, Next? 45:50 - The Best Way to Increase ABF Numbers
► 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.
00:00 - Intro 00:57 - Best Short-Term Barbell Program 09:17 - Rite of Passage Strength Standards for Average Man 13:01 - Choosing the Right Kettlebell Program for Your Level 19:02 - Spreading the Load in Easy Strength 24:48 - Building a Strong Base for Single Kettlebell Press 28:07 - Future-proofing Your Body and Strength 35:21 - Improving Your Core Strength 42:46 - Full Body vs OLAD for Strength, Hypertrophy
► 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.
00:00 - Intro 00:50 - Planning, Measuring, and Adjusting Your Workouts 14:43 - Adding Army’s Exercises to ES4FL 17:59 - Bouncing Back from Training Setbacks 22:53 - Replacing the NFL Combine Bench Press Test 29:01 - Best Program for Seniors 35:50 - Best Father Son Workouts 39:20 - After You’ve Passed Your Fitness Peak 43:05 - 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 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.
00:00 - Intro 00:47 - ABF and Easy Strength for Gaining Strength 06:45 - Doing Too Much Cardio in ES4FL 14:58 - Best Father Son Workouts 26:06 - Starting a Program As a Beginner 34:16 - Right Age for Kids to Start Working Out 38:26 - 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 coaching group. ► Go to ArmorBuildingFormula.com to get Dan's latest book.
00:00 - Intro 00:41 - Working Out While Traveling 09:49 - The Best Program for Military Training 15:55 - Replacing Kettlebell Work with Olympic Lifts 19:18 - Dan John on What the Heck Effect 26:46 - Being Consistent in Fitness 33:19 - Progressive Overload with Loaded Carries? 38:07 - The Best Training Program for Multi-Sport Athletes 40:19 - Best Lifts And Drills for Throwers
► 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.
00:00 - Intro 00:45 - Continuous Clean & Press vs. Clean & Press 03:01 - Dan John on Students Struggle to Retain Lifting Basics 07:14 - Keeping Students Engaged Long-Term 11:31 - Adding Dips and Chins to the ABF 17:11 - Training a 65-Year-Old Batman 24:11 - Best Way to Train While Traveling 31:29 - Push Press vs. Strict Overhead Press 36:03 - Kettlebell Work with Doubles vs. Singles 39:51 - Improving Press Strength without Horizontal Presses
► 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.
00:00 - Intro 01:09 - Balancing Basic Training and Sports-Specific Exercises 11:00 - The Best Program for Fat Loss & Beginner KB Program for Women 21:02 - Focusing on Strength or Fat Loss First?? 27:24 - Using HEAVY Weight in a Park Bench Program 30:29 - Doing Big Five Programs with Double Kettlebells 33:38 - The Whys and Hows of The 1 Kettlebell Workout 37:20 - 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
► 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.
00:00 - Intro 01:11 - Dan John’s Take on “Functional Fitness” 20:31 - Handling DOMS As Older Athletes 30:39 - Best way to Push Yourself with ABC 36:04 - 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.
00:00 - Intro 00:39 - Adding Squats to the Rite of Passage 11:12 - Dan John on Wind, Records, and the Future of the Discus 19:02 - 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 group. ► Go to ArmorBuildingFormula.com to get Dan's latest book.
00:00 - Intro 00:39 - Doing ABF After 50 06:12 - 3-Day a Week Program for Increasing Olympic Lifting 13:07 - Rehabbing a Shoulder Replacement 18:53 - Strength Standards for ABF 25:04 - Getting Away with Only Focusing on Strength 31:52 - Stopping Overtraining in ABF: Stiff Joints and Mobility Drills 38:32 - 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 personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group. ► Go to ArmorBuildingFormula.com to get Dan's latest book.
00:00 - Intro 00:44 - Maintaining Muscle Mass After 50 12:10 - Strength Training While Training for a Triathlon 16:11 - Best Program for Busy People 24:19 - Romanian Deadlifts vs. Regular Deadlifts 29:45 - Progressing to Heavier Bells in ABF and Pistol Squats 38:24 - Discovering Your Natural Strengths in Training 43:49 - Training with Sore Muscles 49:13 - Choosing the Right Kettlebell Load for Clean & Jerks
► 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.
00:00 - Intro 01:01 - Staying Snatch-Test Ready at 40s 08:47 - Best Beginner Program for 50+ Years Old 15:44 - Best Mattress Options for Athletes Over 50 17:53 - Best Way to Train for Strength and Muscle After 50 24:02 - Standards for the Humane Burpee 29:06 - Strength Standards for Athletes 34:27 - Dan John on Slow Reps and Pauses in Strength Training 39:17 - The Best Way to Progress in ABC 43:17 - Doing Easy Strength Long Term 47:20 - Dan’s Workshops in Utah
► 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.
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.
