The Dan John Podcast EP 326 - Longevity, Switching Programs, WTH Effect, ABC, Fat Loss, Loaded Carries
Nov 20, 2025
Explore dynamic strategies for longevity and strength training, including a two-day Armor Building strategy and rest tips for loaded carries. Discover the 'What the Heck Effect' for aging athletes and practical longevity habits like sleep and hydration. Learn why switching programs every 6-8 weeks can boost progress and how to balance general strength with specialized training. Whether you're a seasoned lifter or just starting, get valuable insights tailored for all ages!
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Two-Day Strength Plan With Jiu-Jitsu
- If you can only lift twice weekly while training jiu-jitsu, place the Armor Building Complex after a mat session and do the high-rep press after another session.
- Keep walks and mobility on other days and progressively add load or change exercises when progress stalls.
Pair Press Day With Accessories And Pull-Ups
- Add 'guns and buns' accessory work on the press day when using kettlebells instead of the barbell variant.
- Pair press sets with pull-ups (e.g., 2,3,5,10) to progressively reach a pull-up goal like 20 reps.
Simple Habits Drive Longevity
- Simple lifestyle basics—sleep, water, caloric control, strength training, walks and play—are the highest-impact longevity actions.
- Dan John emphasizes practicality over extreme routines and calls calories 'king'.
