The Dan John Podcast EP 350 - Building Arms w KBs, ABF, KB Swings, Mobility, Training for Broken Bodies & More
May 7, 2026
Practical strategies for training high‑mileage and previously injured bodies. A look at rotating strength, endurance, and hypertrophy with simple block planning. Discussion on using kettlebells for pressing and arm development. Common injury patterns in Olympic lifting and fixes for low back pain from swings. Tips for weekend warriors, young athletes, and sensible programming.
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Three Short Lifts Plus Walks For Injured Athletes
- Do three full-body weight sessions per week with ~30-minute lifts and a 30-minute walk after each session.
- Use machines or controlled movements (leg extension, arm curl, triceps, hip thrust, lat/row) to protect injured joints and rebuild muscle gradually.
University Offer Prompted Thoughts On Post‑Collegiate Transition
- Dan John described being offered a head of performance role at a top university and questioned how programs transition post-collegiate athletes to normal life.
- He recommends a bodybuilding-style transition to reduce mass and protect joints after football.
Use Machines And High Reps To Rebuild Joints
- Do simple 3-set schemes (3x10–12) on machines and prioritize high-rep quad work for joint health.
- Add hanging bent-knee leg raises or ab wheel rollouts and pause reps on lats/rows to build core and shoulder resilience.
