/The Dan John 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 it freely.

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EP 331 - Heavy KB Swings, ABF, Offset vs DB KBs, Mobility, KB Press, Goblet Squats & More

Dec 25, 2025·—

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00:00 - Intro 00:37 - Transitioning to Barbell Armor Building Formula 09:17 - Offset vs Double Kettlebell Training 19:37 - Efficient Warm-Ups for Young Athletes 31:03 - Kettlebells on Off Days" 35:36 - The Goblet Squat...

EP 330 - ABF Progression, Barbells, Lift & Sprint Training, Marathons, Practical Strength & More

Dec 22, 2025·—

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00:00 - Intro 00:50 - Investing in a Barbell for Fitness and Longevity 08:00 - Dan John on Lift and Sprint Training 16:42 - Dan John Reflects on His Lifelong Quest 28:32 - Combining Marathon with the Armor Building...

EP 329 - Planning Your Next Training Year, Squats, Dad Strength, ABC, Bench Press & More

Dec 11, 2025·—

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00:00 - Intro 00:43 - Planning Your Training Year 12:36 - Are Squats Dangerous for Your Knees? 18:51 - Building Carrying Strength for Family 26:07 - Progressing ABC Without Heavier Bells 30:12 - Who Really Needs the...

EP 328 - Easy Strength, Maintaining Muscle, Fat Loss, Walking, ABF, Loaded Carries & More

Dec 4, 2025·—

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00:00 - Intro 00:47 - Dan John on Loaded Carries on the Back 09:22 - The Benefit of Olympic Lifts for Performance 16:06 - Alternatives to Walking After Lifting 23:05 - Easy Strength Success Story 26:17 - Balancing Easy...

EP 327 - Norwegian 4×4, ABF, Double vs Single ABC, Easy Strength, Uneven KB Training & More

Nov 27, 2025·—

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00:00 - Intro 00:34 - Which Programs to Use With Limited Weights 08:19 - Combining Easy Strength, ABF, and Norwegian 4×4 13:21 - Strength Training After Paralysis 17:46 - Fixing Shoulder Pain With Daily Hanging 22:03...

EP 326 - Longevity, Switching Programs, WTH Effect, ABC, Fat Loss, Loaded Carries

Nov 20, 2025·—

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00:00 - Intro 00:44 - Two-Day Armor Building Formula 06:28 - Adding Barbell Work and Pull-Ups to the ABF 12:23 - Working Out and Real Longevity Habits 20:12 - Rest Periods for Loaded Carries 27:27 - Adding Rows in the...

EP 325 - ABF, Building Strength After 55, Losing Fat, Bulletproof Joints, Sleep & Recovery

Nov 13, 2025·—

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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...

EP 324 - KB Press, Rite of Passage, Easy Strength, ABC, Walking, Minimalism, Fat Loss & More

Nov 6, 2025·—

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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...

EP 323 - ABF, Squats, Original Strength, Loaded Carries, Rack & Deficit Deadlifts & More

Oct 30, 2025·—

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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...

EP 322 - Bodybuilding & Strength Training, Fat Loss, Adjusting Programs, Recovery & More

Oct 23, 2025·—

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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...

EP 321 - ABC, Squats, Building Muscle, KB Snatches, 5-3-1 Workout, Loaded Carries & More

Oct 16, 2025·—

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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...

EP 320 - Building Strength, Goblet Squats, Machine Workouts, Offset Training, Diet Tips & More

Oct 9, 2025·—

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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...

EP 319 - ABF, Pull-ups, Loaded Carries, Warm-up Tips, Dan's Gym, Sports Movies & More

Oct 2, 2025·—

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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...

EP 318 - Pressing the Beast, Front vs Back Squat, Combining Endurance & Strength, Pull-ups

Sep 25, 2025·—

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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...

EP 317 - ABF, Loaded Carries, Losing Fat, Pull-ups, Alternating Barbell & KB, Travelling

Sep 18, 2025·—

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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...

EP 316 - Rite of Passage, Easy Strength, Barbell Program, KB Progressions, Core Strength

Sep 11, 2025·—

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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...

EP 315 - Easy Strength, Planning Workouts, Program for Seniors, Training Setbacks & More

Sep 4, 2025·—

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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...

EP 314 - ABF vs Easy Strength, Olympic Lifts, Building Strength, Workouts for Kids & More

Aug 28, 2025·—

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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...

EP 313 - "What the Hell" Effect, Loaded Carries, Olympic Lifts, Travel, Staying Consistent

Aug 21, 2025·—

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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...

EP 312 - ABF, Traveling, Double vs. Single KB, Press Strength, Dips, Clean & Press & More

Aug 14, 2025·—

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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...

EP 311 - Best Program for Fat Loss, KB vs Barbell ABF, Double KBs, Training with Injuries

Aug 7, 2025·—

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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...

EP 310 - ABC, Functional Fitness, ABF, Delayed Onset Muscle Soreness & More

Jul 31, 2025·—

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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...

EP 309 - Barbell Training, Squats, KB Olympic Lifts, Rite of Passage, Mobility & More

Jul 24, 2025·—

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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...

EP 308 - ABF, Overtraining, Olympic Lifting, Strength Standards, Recovery Tips & More

Jul 17, 2025·—

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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...

EP 307 - Maintaining Muscle Mass, Progressing to Heavier Bells, Program for Busy People, Deadlifts & More

Jul 10, 2025·—

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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...