Today’s podcast highlights coach, author, and educator Dan John. A best-selling author in strength training and fitness, including works such as “Never Let Go”, “Mass Made Simple”, and “Easy Strength Omni-Book.” Dan excels at transforming complex concepts into practical insights and has been a frequent guest on the show. He is one of my most significant influences in how I approach coaching and training. As I move forward in my coaching and training journey, I increasingly appreciate Dan’s methods and wisdom in deeper and more impactful ways. If you want to excel at athletics, then you can never, ever, get too far from the actual day-to-day and week-to-week process of training that unfolds over time. On today’s episode, Dan talks about navigating the peaks and valleys of performance along with managing daily training and competitive expectations. He also touched on the importance of athlete autonomy, and “figuring it out”, and trends in sports training. Ultimately, Dan speaks to the heart of that consistent, long-haul process by which champions are made, which is the core message of today’s episode. Dan is a legend, and it’s always fantastic to have him on the show. Today’s episode is brought to you by TeamBuildr’s Gym Studio and Athletic Development Games. Use the code “justfly25” for 25% off any Lila Exogen wearable resistance training, including the popular Exogen Calf Sleeves. For this offer, head to: Lilateam.com TeamBuildr is an online software for coaches and trainers. Use the code “JUSTFLY” for a free 30-day trial of the TeamBuildr software. For a Gym Studio 14-day free trial, head to gymstudio.com View more podcast episodes at the podcast homepage. Main Points 4:09- Exploring Diverse Fitness Trends 11:42- Efficient Power Curl: Simple Strength Training Boost 18:50- Enhancing Grip Strength with Sandbag Cleans 23:41- Navigating Progress Peaks in Strength Training 25:45- Unexpected Strength Breakthroughs in Weightlifting Journey 30:21- Five Sets of Five 33:47- Navigating Peaks and Valleys in Training 40:28- Navigating Ups and Downs in Training Journeys 43:24- Transition from Functional Movements to Bodybuilding 47:54- Foundational Principles for Enhanced Athletic Performance 51:03- Evolution of Training Methods in Athlete Development Quotes (00:16:47) "I think the overhead squat and the power curl are probably two of the best discus throwing exercises there are. Power curl, I can teach you in seconds." - Dan John (00:20:34) "One of the problems, at least in my world, is that we often think that, you know, if a leads to b and b leads to c, then, well, let's drop b and just go a to c. And it doesn't always happen. Sometimes when you're trying to accomplish something, you still have to stick with all the steps in the system." - Dan John (00:27:46) "George Sheehan in his run, in one of his books, Doctor Sheehan on Running, I think it is. You know, he talks about how athletes live in the pure present. We have no past, we have no future. They're like. And he equates poets, artists, children and the elderly. They all live in the pure present. There is no, there's no yesterday, there's no tomorrow." - Dan John (00:32:57) "Those workouts that are the, you just get in, you do your sets and reps, you walk out the door, you salute yourself for that effort. I actually think those are the ones that make champions." - Dan John 01:00:45 “One of the things a lot of athletes start to do is they turn off. Because if I give you everything, then I'm your wizard, I'm your Gandalf, your Merlin, I'm your Moses, I'm your prophet, I'm the answer to all your questions. But what makes an athlete great is when they go, what made Dick Fosberry great in the high jump? What made him great? Well, he thought for himself to the point that his coach at Oregon State, Frank Morris, did everything he could to stop Fosbury from drinking, from jumping that way. And then later, of course,