The Dan John Podcast EP 332 - ABF, Minimalist Training, Rebuilding Strength, Clean, Press, and Snatch & More
Jan 1, 2026
The discussion dives into whether elite athletes really need to lift weights, sparking debate with fascinating examples. Minimalist training is explored, highlighting efficiency with a six-movement program. Dan shares wisdom on rebuilding strength after injuries, emphasizing patience and progressive resistance. He offers actionable tips for maintaining consistency in workouts during hectic times. The clean, press, and snatch are presented as a versatile training program, with insights on mastering techniques and alternatives.
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Elite Athletes Are Often Outliers
- Elite professional athletes are outliers with innate advantages that make nonstandard training more viable for them.
- Dan John argues outliers can succeed with unconventional routines but most athletes still benefit from structured strength training.
Make Olympic Lifts The Core
- Do lift in the weight room three times weekly for throwers and include multi-joint ballistic lifts like snatch and clean.
- Supplement with power lifts, loaded carries, sleds, and sport-specific throwing work.
Train Both Sides Intentionally
- Use bilateral and 'goofy-hand' practice to preserve symmetry and correct imbalances in throwing sports.
- Regularly train movements on the non-dominant side to reflash motor patterns and improve balance.