{"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 359 - Full Body vs. Split Training, Squats, Kettlebell Progressions, Breaking Plateaus & More","slug":"ep-359-full-body-vs-split-training-squats-kettlebell-progressions-breaking-plateaus-more","published_at":"2026-07-09T15:30:02+00:00","page_url":"https://stenobird.com/podcast/the-dan-john-podcast-444287/ep-359-full-body-vs-split-training-squats-kettlebell-progressions-breaking-plateaus-more","show_page_url":"https://stenobird.com/podcast/the-dan-john-podcast-444287","url":"https://www.spreaker.com/episode/ep-359-full-body-vs-split-training-squats-kettlebell-progressions-breaking-plateaus-more--72840323","audio_url":"https://api.spreaker.com/download/episode/72840323/episode_359.mp3","summary":"00:00 - Intro 00:33 - How to Bridge the Gap to the Next Kettlebell Size 05:18 - What to Do When You Can't Squat 10:45 - Full-Body or a Split: How to Train After 55 18:09 - How to Break Through a Strength Plateau 24:18 - Minimalist Way of Adding Pull-ups to Your Program 28:11 - When Should You Change Up Your Training? 35:32 - What Does Dan John Wear to Train? 38:51 - How Do You Keep Your Training Balanced? ► 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 00:33 - How to Bridge the Gap to the Next Kettlebell Size 05:18 - What to Do When You Can't Squat 10:45 - Full-Body or a Split: How to Train…","key_points":[],"chapters":[],"topics":[],"duration_seconds":2708,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-dan-john-podcast-444287/episodes/ep-359-full-body-vs-split-training-squats-kettlebell-progressions-breaking-plateaus-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-359-full-body-vs-split-training-squats-kettlebell-progressions-breaking-plateaus-more.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}