{"podcast":{"title":"The Dan John Podcast","slug":"the-dan-john-podcast-444287","podcast_index_feed_id":444287,"rss_url":"https://www.spreaker.com/show/3692824/episodes/feed","website_url":"http://www.danjohnuniversity.com","image_url":"https://d3wo5wojvuv7l.cloudfront.net/t_rss_itunes_square_1400/images.spreaker.com/original/9ff7159bb0dc15eb2f781453c65975de.jpg","author":"Dan John","episode_count":371,"summary":"Conversations on strength, health, fitness, life, coaching, and anything else that comes up. Dan John has spent his life with one foot in the world of lifting and throwing, and the other foot in academia. An All-American discus thrower, Dan has also competed at the highest levels of Olympic lifting, Highland Games and the Weight Pentathlon, an event in which he holds the American record. Dan has written 14 books and has been coaching for over 40 years. He is a wealth of knowledge and is happy to share it freely.","last_synced_at":"2026-07-31T04:18:57.867677+00:00","page_url":"https://stenobird.com/podcast/the-dan-john-podcast-444287"},"episode":{"title":"EP 340 -  Strength Standards, ABF, Loaded Carries, Building Muscle, KB Deadlifts & More","slug":"ep-340-strength-standards-abf-loaded-carries-building-muscle-kb-deadlifts-more","published_at":"2026-02-28T15:51:02+00:00","page_url":"https://stenobird.com/podcast/the-dan-john-podcast-444287/ep-340-strength-standards-abf-loaded-carries-building-muscle-kb-deadlifts-more","show_page_url":"https://stenobird.com/podcast/the-dan-john-podcast-444287","url":"https://www.spreaker.com/episode/ep-340-strength-standards-abf-loaded-carries-building-muscle-kb-deadlifts-more--70295683","audio_url":"https://api.spreaker.com/download/episode/70295683/ep_340.mp3","summary":"00:00 - Intro 00:35 - How to Maintain Press Strength All Year? 06:45 - Barbell Row Strength Standards 11:47 - How to Progress in Armor Building Through Density 14:41 - Can Kettlebell Deadlifts Bulletproof Your Lower Back? 21:25 - Building Mass As a Middle-Aged Lifter 30:54 - Armor Building Formula Strength Standards 36:43 - Training Your Chest Without Bench Press 42:47 - Loaded Carries as a Measure of Strength ► Personalized workouts based on your schedule, ability, and equipment options. http://www.DanJohnUniversity.com. ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group. ► Go to ArmorBuildingFormula.com to get Dan's latest book.","meta_description":"00:00 - Intro 00:35 - How to Maintain Press Strength All Year? 06:45 - Barbell Row Strength Standards 11:47 - How to Progress in Armor Building Through De…","key_points":[],"chapters":[],"topics":[],"duration_seconds":3281,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-dan-john-podcast-444287/episodes/ep-340-strength-standards-abf-loaded-carries-building-muscle-kb-deadlifts-more/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-dan-john-podcast-444287/ep-340-strength-standards-abf-loaded-carries-building-muscle-kb-deadlifts-more.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}