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Dan ‘the f***ing man’ John

Hello Everyone!

I doubt he will remember this but, a few years ago an old co-worker and I were chatting before a meeting.

He commented in his typical exuberant way about the fact that I was going to Chicago to see – among others – Dan John at a perform better conference.

His excitement can appear sarcastic to those who do not know him. But believe me when I tell you he literally yelled “you get to see DAN THE FUCKING MAN JOHN!!!”  – he then apologized, in an “I am sorry, I don’t know what just came over me” sort of way.

That is the story of how this article came to be named

What this article is, is a collection of some of The Man’s best wisdom and workouts.



DAN John inspired:

warmup : 1 min walk / 1 min rest + 2 min walk / 1 min rest

increase weight
1 min walk / 1 min rest

increase weight

1 min / 2 min rest

heaviest weight:

30 sec / 2-3 min rest x2/3sets

Hold Types:

Farmers Carry


Over Head

Combo(x3 variation)

OR – SLED(push/pull)

DAN John “bench” marks:
1) BW bench
2) 2BW DL
3) 2min plank
4) sit test
5) SL balance
6) 30 sec hang / pull up
7) long jump height
8) BW Squat 30sec
9) FC BW 100 yards

Do High-Rep Squats (50 repetitions)

  • If you weigh 135 pounds or below, use 135 when squatting.
  • 135-185 pounds, use 185.
  • 185-205 pounds, use 205.
  • Over 205 pounds, use 225.

Carry Stuff

  • for 100 yards
  • use the same weight as above

Pull Double Body weight

  • Deadlift; conventional or sumo – for 1 repetition

Press Body weight

  • strict military press overhead for 1 repetition

Be Real about why you are training

Understand what training is: to increase the ability to do work.

In the most basic form, picking something off the ground is work. If you cannot do the most basic form of work well,

how do you think you will perform on more complex forms of ‘work’?

Put in an effort to be efficient – cut through the bullshit – and do what really matters.