The Dan John Podcast EP 337 - Training After 30, Minimalist Program, Mobility, ABF, KB Press and Swing & More
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Feb 5, 2026 Conversations cover press and kettlebell pressing variations and a new alternating single-press format. They explore spreading short strength sessions through the day and practical hourly exercise choices. A minimalist program of presses and swings with rep ranges is outlined. Training frequency and volume adjustments after 30, mobility tradeoffs, and balancing swimming with weekend heavy lifts are discussed.
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Fix Press Weaknesses By Changing Load/Pattern
- If your presses stall on the Armor Building Complex, go lighter and increase rounds to build capacity and identify weak links.
- Try single-side presses or uneven kettlebells to expose and fix unilateral weaknesses.
Use Multiple Short Sessions For Easier Recovery
- Spread short, fully recovered sets across the day to maintain strength work while easing recovery stress.
- Start with 3 daily bouts and progress toward hourly sets only if feasible and tolerated.
Rotate One Movement Per Day For Hourly Work
- Rotate simple hourly exercises (e.g., overhead squat day, RDL day, press day) to avoid overlapping stress.
- Keep each bout short and light and gradually add sessions as tolerated.
