The Dan John Podcast EP 342 - Single KB, Progressive Resistance, ABF, Barbell Training, KB Snatch, & More
Mar 12, 2026
Listeners get practical tips for warming with barbell complexes and using snatch sequences as warm-ups. Coverage includes training priorities for older athletes and how to train barbell movements at home without a squat rack. Ideas for single-kettlebell running back complexes and modifying the Armor Building Formula during Ramadan are discussed. Progressive resistance strategies beyond adding weight are explored.
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Use Barbell Complexes To Warm Up Effectively
- Do use barbell complexes as an effective warm-up and conditioning tool for Olympic lifts.
- Dan John recommends a snatch-grip RDL, 8 hang snatches, 8 overhead squats, 8 back squats for warm-up/conditioning, all at light loads.
1971 Coach Freeman Workout Sparked The Armor Building Formula
- Dan John learned complexes from Coach Freeman in 1971 with power cleans, military presses, and front squats for descending reps.
- That short, brutal circuit later inspired the Armor Building Formula and RKC graduation workouts.
Prioritize Muscle And Glutes For Older Clients
- Do prioritize lean body mass after age 55 by lifting for hypertrophy and managing body fat.
- Dan John suggests machines (leg extension, arm curl/tricep, overhead press), glute-focused work, built-in mobility, walking, and some explosive work.
