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.
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ADVICE

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.
INSIGHT

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.
ADVICE

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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