The Dan John Podcast EP 333 - Staying Lean, Training to Failure, ABF, Walking, Recovery Tips, RKC Prep & More
Jan 8, 2026
Discover the truth about training hard without always going to failure. Learn how to balance strength training with sports and why consistent daily walking is essential. Get tips on making Lean Made Simple sustainable and practical exercises for strengthening a weak back. Dan shares beginner Olympic lifting benchmarks and strategies for integrating the Armor Building Formula into your routine. Plus, find out how sleep and structure can help regain momentum in your training!
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Don't Make Failure Your Default
- Avoid making training-to-failure your default; train hard but usually leave a rep or two in reserve.
- Use failure sparingly for hypertrophy or contest attempts and follow misses with multiple perfect reps.
Rest-Day Priority: Walk, Mobilize, Tune
- On ABF rest days, prioritize walking first, mobility second, and light resistance-band or suspension work third.
- Do mobility daily and treat off-days as opportunities to 'tune' movement with short band or suspension exercises.
Simplify When Mixing Strength And Sport
- If balancing sport and heavy lifting, aim for a simple weekly split: two barbell days and two ABF (kettlebell/conditioning) days.
- Prioritize sport skills and conditioning when in-season and simplify strength work if you feel drained.
