The Dan John Podcast EP 334 - ABF, Density Training, Squats, Explosive Strength, Minimalist Training & More
Jan 15, 2026
Explore strategies for choosing the right squat within the Armor Building Formula. Discover how to build explosive strength for sports and why hefty back squats may not always be necessary. Dan shares gems on minimalist training, focusing on presses and carries for efficiency. Learn about the three-minute goblet squat test and unique kettlebell techniques tailored for women. Dive into the concept of 'enough' strength and the importance of fundamental recovery practices for peak performance.
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Episode notes
Prefer Single-Side Squats In ABF
- Stick with the single-side squat in the Single Bell Armor Building Formula for consistency and to monitor asymmetries.
- Experiment with goblet transitions only if you can switch smoothly and send Dan John a video of the technique.
Build Boxing Explosion With Small Wins
- Use the Armor Building Formula or Easy Strength variants to build explosive power for boxing with short, repeatable sessions.
- Pair weightroom sessions with sport practice and apply "little and often over the long haul" for lasting explosion.
Underdeveloped Squat Can Be Advantageous
- An underdeveloped back squat can reduce interference with endurance or sport training because loads stay manageable.
- Move weights up only when reps become easy; Dan John acknowledges this pragmatic progression in Easy Strength.
