The Dan Go Podcast 61| Joe Defranco: How to train over 40, the perfect fitness routine and training WWE superstars
My guest today is someone I’ve been looking up to and admiring for nearly twenty years. A training and fitness legend, Joe DeFranco is the founder and the owner of DeFranco’s Gym where he trains high-caliber athletes. He joins me today with his nearly three decades worth of experience and wisdom to touch upon his Agile 8 approach, reflecting on the important lessons learned over the last twenty-six years of his training career.
Joe also walks us through his career and how his mindset about certain things has shifted and changed. He explains how he has become more open-minded over the years about using machines to exercise and train, explains how training pro wrestlers is different than other types of pro athletes such as football players, reflects on whether or not he has found balance between his professional life and personal life, and so, so much more!
It was truly an honor having Joe whom I’ve admired for so long on the show, and I had so much fun chatting with him. If you enjoy this conversation with him, please be sure to subscribe on your favorite podcast app if you aren’t subscribed already. I would also really appreciate it if you would share the podcast with at least one other person you know who might also enjoy it and if you would leave me a five-star review! That really helps the show out!
Time Stamps
1:43 - Has Joe ever trained any celebrities?
4:19 - Joe touches upon the polarizing opinions within this industry.
7:06 - Joe encourages us to do research into experts to see if they’re actually experts.
9:49 - Hear about The Agile 8 and what Joe’s current Agile 8 is.
12:08 - Joe points out that one mobility drill won’t work for everyone.
14:59 - What is usually going on when you have tightness in your lower back?
18:16 - Joe reflects on one of the biggest lessons learned over the last few decades.
19:51 - How is Joe’s current training different than it was when he was in his 20s and 30s?
23:02 - Never train through serious pain.
26:35 - Joe gives insight into using machines to exercise.
31:06 - Joe makes a case for what machines are best for.
33:51 - How does training differ between different classes of athletes?
38:19 - Joe tells a funny story that happened at Triple H’s and Stephanie McMahon’s house.
45:08 - Joe reflects on his history on YouTube.
48:31 - Joe has upheld standards at his gym.
51:35 - How does Joe find balance between all of his responsibilities?
57:57 - Joe describes a good template for the average person who wants to train.
58:30 - Warm up to train; don’t train to warm up.
1:02:40 - Joe emphasizes low technical skill, high output.
1:05:40 - Joe uses box-breathing to bring his body back down.
1:08:40 - What sneaker would Joe bring to an island if he could only bring one?
1:11:20 - Where can people follow Joe?
Resources