{"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 357 - ABF, \"Grease the Groove\", Easy Strength, Renegade Row, KB Windmill, Programming & More","slug":"ep-357-abf-grease-the-groove-easy-strength-renegade-row-kb-windmill-programming-more","published_at":"2026-06-25T15:30:02+00:00","page_url":"https://stenobird.com/podcast/the-dan-john-podcast-444287/ep-357-abf-grease-the-groove-easy-strength-renegade-row-kb-windmill-programming-more","show_page_url":"https://stenobird.com/podcast/the-dan-john-podcast-444287","url":"https://www.spreaker.com/episode/ep-357-abf-grease-the-groove-easy-strength-renegade-row-kb-windmill-programming-more--72629506","audio_url":"https://api.spreaker.com/download/episode/72629506/episode_357.mp3","summary":"00:00 - Intro 00:45 - How Often Should You Actually Change Your Program? 07:52 - How to Build a Strong Back for Real Life Strength? 15:27 - How to Rotate Between Barbell and Kettlebell ABF? 18:48 - Dan John's Take on Renegade Rows & KB Windmills 24:54 - Dan John on Faith, Christianity, and How He Trains 32:03 - Which Exercises Are Best for \"Greasing the Groove\"? 35:32 - Which Weight Should You Start With on the Armor Building Formula? 38:34 - What to Do When You Can't Jump to the Next KB Weight? 41:25 - How Long Should You Stick to Easy 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 danjohnunivesity.com/bookstore to get Dan's latest book.","meta_description":"00:00 - Intro 00:45 - How Often Should You Actually Change Your Program? 07:52 - How to Build a Strong Back for Real Life Strength? 15:27 - How to Rotate…","key_points":[],"chapters":[],"topics":[],"duration_seconds":2742,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-dan-john-podcast-444287/episodes/ep-357-abf-grease-the-groove-easy-strength-renegade-row-kb-windmill-programming-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-357-abf-grease-the-groove-easy-strength-renegade-row-kb-windmill-programming-more.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}