
The Dan John Podcast EP 343 - ABF, Building Strength & Muscle, KB Squats, Strength Standards, Books & More
Mar 19, 2026
Practical plans for backyard multi-event strength contests and how to train transitions and conditioning between events. A reading list of epic and formative books for moral development. Techniques for hip pain relief and double kettlebell front squats for depth and hypertrophy. Thoughts on age, strength standards, and whether to prioritize building strength or muscle first.
54:41
Train Events Back To Back For Real Competition
- Do train combination events together to prepare transitions and sport-specific fatigue.
- Dan John recommends practicing sandbag to shoulder, clean-and-press, and farmer carries both separately and back-to-back to simulate competition demands.
Event Transitions Require Their Own Conditioning
- Metabolic conditioning is a distinct capacity that lets fresh muscles perform under systemic fatigue.
- Dan John notes you can have fresh pull muscles and a normal heart rate but still fail due to lacking that event-to-event conditioning.
Build Character Through Great Books
- Read foundational epics and novels to learn ethical models and the art of character formation.
- Dan John recommends Iliad, Beowulf (or Michael Crichton's Eaters of the Dead), The Sword in the Stone, and Dune as starting points.
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Intro
00:00 • 48sec
Designing a Backyard Multi-Event Competition
00:48 • 4min
Training Event Transitions and Metabolic Conditioning
04:53 • 5min
Reader Letter: Grief and Meaning
10:13 • 17sec
Recommended Books for Men and Moral Formation
10:30 • 13min
Age, Learning, and Lifelong Curiosity
23:49 • 20sec
Hip Pain, Kettlebells, and Easy Strength Success
24:08 • 3min
Variation Strategies: No, Mild, and Wild
27:16 • 5min
Double Kettlebell Front Squat Programming
32:13 • 3min
Strength Standards, Aging, and Training Priorities
35:12 • 9min
Build Muscle or Strength First?
44:03 • 3min
What Next After Armor Building Formula
46:37 • 7min
Outro
53:55 • 19sec
#43933
The Vinland sagas

Hermann Pálsson

Magnus Magnusson
The Vinland Sagas are two Icelandic texts written independently of each other in the early 13th century.
They recount the Viking discovery of North America, specifically a land they called Vinland, before Christopher Columbus.
These sagas, the Saga of Erik the Red and the Saga of the Greenlanders, offer insights into the Norse exploration and attempted settlement of the region around present-day Canada.
They provide valuable, though sometimes conflicting, details about the voyages, the people encountered, and the resources found in this new land.
The Vinland Sagas remain essential sources for understanding the Viking presence in North America and the early European interactions with the continent.

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Two Years Before the Mast

Richard Henry Dana
'Two Years Before the Mast' chronicles Richard Henry Dana Jr.'s transformative journey as a common seaman.
Leaving Harvard due to illness, Dana embarked on a voyage from Boston to California in 1834.
The narrative vividly portrays the harsh realities of maritime life, including brutal conditions and strict discipline.
Dana's account offers valuable insights into the social and economic aspects of 19th-century seafaring.
Through his detailed observations, readers gain a profound understanding of the challenges faced by sailors.
The book remains a significant historical document, providing a firsthand perspective on a bygone era of seafaring.

#206
• Mentioned in 112 episodes
The Road


Tom Stechschulte


Cormac McCarthy
The Road is set in a world that has been devastated by an unspecified cataclysmic event, resulting in the extinction of nearly all life on Earth.
The story follows an unnamed father and his young son as they travel south along the road, carrying their meager possessions and a pistol with only two bullets.
The father, suffering from a worsening respiratory condition, is determined to protect his son from the dangers of their new world, including cannibalistic marauders.
Along their journey, they encounter various survivors, some of whom are cruel and others who show kindness.
The novel explores themes of love, survival, and the preservation of humanity in a world devoid of hope.
Ultimately, the father's health fails, and he dies, but not before ensuring his son's safety with a new family who may offer a chance for a better future.
#13986
• Mentioned in 4 episodes
armor building formula


Dan John

#4
• Mentioned in 686 episodes
Man's Search for Meaning


Viktor Frankl
The book is divided into two parts.
The first part recounts Frankl's harrowing experiences as a prisoner in Nazi concentration camps, including Auschwitz, between 1942 and 1945.
He describes the inhumane conditions and the psychological and emotional struggles of the prisoners.
The second part introduces Frankl's theory of logotherapy, which posits that the primary human drive is the search for meaning, rather than pleasure.
Frankl argues that meaning can be found through three main avenues: work (doing something significant), love (caring for another), and suffering (finding meaning in one's own suffering).
The book emphasizes the importance of finding purpose and meaning in life, even in the most adverse conditions, as a key factor in survival and personal growth.

#477
• Mentioned in 63 episodes
The Epic of Gilgamesh


Andrew George


Anonymous
The Epic of Gilgamesh tells the story of Gilgamesh, the king of Uruk, who is two-thirds god and one-third human.
The gods create Enkidu, a wild man, to counterbalance Gilgamesh's oppressive rule.
Enkidu and Gilgamesh become friends after a trial of strength and embark on several adventures, including the slaying of the monster Humbaba and the killing of the Bull of Heaven.
Following Enkidu's death, Gilgamesh sets out on a perilous journey to find Utnapishtim, the survivor of the Babylonian Flood, in search of the secret of eternal life.
Despite his efforts, Gilgamesh learns that death is inevitable and returns to Uruk, reconciled to his mortality and appreciative of the enduring achievements of humanity.
#68338
Easy Strength Omni Book


Dan John

#44431
Just Eat

Barry Estabrook
In 'Just Eat', Barry Estabrook delves into the world of dieting, testing popular diets like Whole30, paleo, and South Beach.
Through his personal journey, he critiques the diet industry, highlighting its pitfalls and the lack of sustainable solutions.
Estabrook's narrative blends humor with insightful commentary on the broader issues of food culture and health.

#52
• Mentioned in 241 episodes
Dune


Frank Herbert
Dune, written by Frank Herbert, is set in a feudal interstellar society where noble houses control planetary fiefs.
The story follows Paul Atreides, whose family is tasked with ruling the inhospitable desert planet Arrakis, the sole source of melange, a substance crucial for extending life and enhancing mental abilities.
The novel delves into the intricate politics, religion, ecology, and technology of this futuristic world, as various factions vie for control of Arrakis and its valuable spice.
Paul, with his unique abilities and training by the Bene Gesserit, becomes a key figure in this struggle and eventually assumes the role of a messianic leader among the native Fremen people.

#179
• Mentioned in 123 episodes
Nicomachean Ethics

Aristotle
The Nicomachean Ethics is Aristotle's most renowned work on ethics, focusing on the science of the good for human life.
The text is divided into ten books and discusses the concept of eudaimonia, often translated as 'happiness' or 'flourishing,' which is achieved through living a virtuous life.
Aristotle argues that eudaimonia is an activity of the soul in accordance with virtue, emphasizing the importance of reason, moral virtues, and the pursuit of excellence.
The work also explores the division of the soul, the role of rationality in human life, and the ultimate goal of human activity, which is to achieve happiness through virtuous actions and a complete life.

#12167
• Mentioned in 4 episodes
The sword in the stone


T.H. White
T. H.
White's "The Sword in the Stone" is a retelling of the Arthurian legend, focusing on the childhood and early years of King Arthur.
The story is presented as a series of interconnected tales, each with its own unique charm and style.
White's narrative blends elements of fantasy, humor, and social commentary, creating a richly detailed and engaging world.
The book's exploration of themes such as education, morality, and the nature of power resonates with readers of all ages.
Its influence on subsequent Arthurian adaptations is significant.
#13986
• Mentioned in 4 episodes
armor building formula


Dan John
#
Kettlebell Workout Companion


Dan John
The Kettlebell Workout Companion by Dan John offers practical instruction and programming for kettlebell training, combining technique guidance with accessible workout templates.
The book emphasizes foundational movements like swings, cleans, presses, and get-ups, and presents ways to integrate kettlebells into broader strength programs.
Dan John’s coaching experience informs pragmatic cues and progressions suitable for varied trainees.
The resource aims to demystify kettlebell training and provide reliable routines for strength, conditioning, and hypertrophy.
It is geared toward coaches and individuals seeking structured kettlebell programming.
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Armability and Formula


Dan John

#11231
• Mentioned in 5 episodes
Eaters of the Dead


Michael Crichton
In 'Eaters of the Dead', Michael Crichton weaves a narrative inspired by real historical accounts, particularly the travels of Ibn Fadlan.
The story begins with Ibn Fadlan, a refined Arab courtier, who is sent on a diplomatic mission from Baghdad to the King of the Volga Bulgars.
However, his journey is diverted when he encounters Viking warriors and is coerced into joining them on a mission to defend a Norse kingdom against the Wendol, a group of cannibalistic and nocturnal monsters.
As Ibn Fadlan learns about Norse culture and customs, he and the Viking warriors, led by the chieftain Buliwyf, devise strategies to combat the Wendol, culminating in a final showdown that results in the defeat of the monsters but at the cost of Buliwyf's life.
The novel blends action, violence, horror, and suspense, offering a unique blend of historical and fictional elements.

#402
• Mentioned in 72 episodes
The Godfather


Mario Puzo
Published in 1969, 'The Godfather' by Mario Puzo is a crime novel that follows the story of the Corleone family, one of the Five Families of the New York Mafia.
The novel spans from the early life of Vito Corleone to the rise of his youngest son, Michael, as the new Don. The story explores themes of loyalty, power, and violence as the family navigates internal conflicts, external threats, and the transition of leadership.
Michael, initially reluctant to join the family business, becomes deeply involved after an assassination attempt on his father and eventually succeeds Vito as the head of the family.
The novel is known for its realistic portrayal of organized crime and its impact on the characters' personal lives.

#1046
• Mentioned in 36 episodes
Iliad

Homer

#6066
• Mentioned in 8 episodes
How the Irish Saved Civilization
The Untold Story of Ireland's Heroic Role from the Fall of Rome to the Rise of Medieval Europe


Thomas Cahill
In this book, Thomas Cahill explores how Ireland's conversion to Christianity and the efforts of Irish monks and scribes were instrumental in preserving classical knowledge during the Dark Ages.
The book details how St. Patrick introduced Christianity to Ireland, leading to a culture of literacy and learning that allowed Irish monks to copy and preserve manuscripts of Greek and Latin writers.
These monks played a pivotal role in maintaining Western civilization by safeguarding classical texts and disseminating knowledge throughout Europe as the Dark Ages gave way to the Medieval Age. The narrative also highlights the influence of Irish Christianity on the continent, including the establishment of monasteries and the spread of Irish culture and learning.

#593
• Mentioned in 54 episodes
Beowulf


Anonymous
Beowulf is an Old English epic poem that chronicles the daring deeds of its titular hero, Beowulf.
The story begins with Beowulf's journey to help King Hrothgar of the Danes, whose mead hall, Heorot, is terrorized by the monster Grendel.
Beowulf kills Grendel and later Grendel's mother, then returns to his homeland to become king of the Geats.
After ruling for 50 years, he faces his final battle against a fire-breathing dragon, which ultimately leads to his death.
The poem explores themes of heroism, fate, and the struggle between civilization and wilderness.
00:00 - Intro
00:47 - How to Train for Multi-Event Strength Competitions
10:04 - What Books Should Every Man Read?
23:56 - Should You Change a Program That’s Already Working?
32:08 - Double Kettlebell Front Squats for Hypertrophy
35:07 - Dan John on Strength Standards as You Get Older
43:58 - Should You Build Strength or Muscle First?
46:31 - Next Steps After the Armor Building Formula
► 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.
00:47 - How to Train for Multi-Event Strength Competitions
10:04 - What Books Should Every Man Read?
23:56 - Should You Change a Program That’s Already Working?
32:08 - Double Kettlebell Front Squats for Hypertrophy
35:07 - Dan John on Strength Standards as You Get Older
43:58 - Should You Build Strength or Muscle First?
46:31 - Next Steps After the Armor Building Formula
► 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.
