The Dan John Podcast EP 335 - Best Type of Cardio, Easy Strength, Deadlifts, ABF, Fatigue Management & More
Jan 22, 2026
Discover the best type of cardio to complement strength training, focusing on rowing for its benefits. Explore how to create a yearly strength training plan, including unique loaded carry techniques to enhance balance. Learn about managing neck pain from trap dominance and the advantages of easy strength for endurance. Get insights on safe alternatives for single-leg deadlifts and ways to combat training fatigue by splitting workouts. This episode is packed with practical tips to optimize your fitness regimen!
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Prefer Easy Cardio Post-Workout
- If you can't walk after evening workouts, use a rowing machine for steady-state cardio and keep intensity low.
- Stay in a conversational zone (talk test) or near Maffetone pace (180 - age) to avoid excessive hunger and fatigue.
Plan Yearly Cycles With Planned Breaks
- Structure a year with repeated short focused cycles (e.g., 10K swing challenge, Armor Building, Easy Strength).
- Intentionally schedule full weeks off between blocks rather than micro-deloads to preserve progress and recovery.
Match Bird Dog Carry To Your Balance
- Try rack or waiter carry variations for the vertical bird dog but pick the version that matches your single-leg balance.
- Avoid advanced waiter-style holds on days you feel off or cannot single-leg stand 10–15 seconds.
