How To Be FAST And STRONG At The Same Time?! | Dan John

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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 spends his work life blending weekly strength training workshops and lectures with full-time writing, and is also an online religious studies instructor for Columbia College of Missouri. As a Fulbright Scholar, he toured the Middle East exploring the foundations of religious education systems. Dan is also a Senior Lecturer for St Mary’s University, Twickenham, London.

His books, on weightlifting, include Intervention, Never Let Go, Mass Made Simple and Easy Strength, written with Pavel Tsatsouline as well as From Dad, To Grad. He and Josh Hillis co-authored “Fat Loss Happens on Monday.”

Dan is one of the original practitioners of the "Kettlebell Swing" in the US and is widely renowned to be the inventor of the "Kettlebell Goblet Squat". He is the host of the weekly Dan John Podcast; discussing all things strength, kettlebells, Olympic weightlifting and athletic performance as well as doing live workshops, coaching and online personal training.

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[danpolta]

Perfect timing! I just did my first weightlifting competition yesterday with a half marathon coming up in a month and a marathon in six months.
The strength part is a lot harder for me, but I really enjoy the process.

[julianb]

Dan, let me know your thoughts. I'm a hybrid athlete myself, sub 40min 10k runner, dl 500lbs, 225lbs clean and press at 185lbs bw. I've done several half marathons sub 1:30 and one 50k but don't enjoy those long arduous runs. Completed SSST 200+ reps 24kg bell. Now training for Murph with 40lb vest. You will lose weight like no ones business training like a hybrid athlete, at least in my experience, so all I can say is you gotta be disciplined with recovery and FOOD.

I run almost every morning 5-12 miles in a range of HR zones and full on sprints with 1:20 work:rest once a week (In season) Check out Rich Diaz and flow runs, you're not gonna win races aerobically or in zone 2 so you need to spend time being anaerobic too.

I recently set aside my DL in favour of KB snatching, front squats, C&P, calisthenics and murph training, but can still pull 405 for reps any day of the week. I'm 32 now, this is how I've trained for 15 years, but there are no good competitions to really test your abilities because hardly anyone wants to train this way, but HYROX is new and exciting. Not available where I'm from though.

This is what I call spec ops strength, because you need to be strong, fast and have endurance for any situation that might be thrown your way. This training is gritty and makes you tough and feel unstoppable.

As I always say, "If you can catch me, you cant outlift me. If you can outlift me, you cant catch me." (Im sure there are those who can but theyre a rare breed of specimen)

[andrewconnor]

How to be like David Goggins? lol. Thanks Dan I have been learning a lot since I subscribed. My take: sprints can be hard on the body, that's why I do hills, safer to run hard up a hill, then jog down... then sprint up again... Even the medium distance, 95% of your max you can sunstain for 15 minutes, I try to find a slight uphill for that too... When I was younger I would sprint anywhere anytime... thanks boss!