Philosophical Weightlifting Podcast

Miranda Ulrey has competed with and beaten the best of the best. She's a junior world champ, Pan Am champ, and plans on making a statement at the Olympic Games in 2028.Even with a huge social media following, no other podcasts or interviews exist that deep dive into her background as a competitive weightlifter. In this episode, we discuss her introduction to the sport, what's kept her competing at the highest level, and a few of her favorite variations (hint: she's very good at them).Enjoy.Follow Miranda: https://www.instagram.com/miranda_ulrey/Follow me and get coaching:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/josh_philwl/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.philosophicalweightlifting.comWeightlifting House: code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.weightliftinghouse.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Onyx: with code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.onyxstraps.com/⁠

This goes down as one of my favorite episodes of the podcast! I had the honor of speaking with Celia Gold about her journey from an obsessive CrossFit competitor to a weightlifter who is competing on the international stage for Israel. We discuss competing at the Arnold on the Rogue Strength stage, sharing the platform with some of the best athletes in the world. We talk about the chaos of competition environments and what it takes to stay focused when the stakes are high.We also dive into her journey into the sport — from CrossFit and the CrossFit Games to committing fully to weightlifting, training with coaches like Bo Sandoval and Bob Morris, and representing Israel internationally.Along the way, we discuss training philosophy, learning to compete with patience and intention, managing injuries, and how athletes evolve mentally as their careers progress.Enjoy.Follow Celia: https://www.instagram.com/celiagold/Follow me and get coaching:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/josh_philwl/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.philosophicalweightlifting.comWeightlifting House: code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.weightliftinghouse.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Onyx: with code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.onyxstraps.com/⁠

There is a growing popularity in high frequency SBD (squat, bench, deadlift) training. Is it a fad or something worth incorporating into your program?In this episode of the podcast, Max and I discuss:High frequency SBDTesting vs trainingSkill development, as it relates to strengthHow coaches can improve their own philosophies and skill setsFollow Max and sign up for CoachLogik:https://www.instagram.com/max_aita/https://app.coachlogik.com/signupFollow me and get coaching:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/josh_philwl/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.philosophicalweightlifting.comWeightlifting House: code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.weightliftinghouse.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Onyx: with code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.onyxstraps.com/⁠

Everyone loves a classic podcast episode.That's exactly what Seb and I delivered: discussing a recent 215kg squat "controversy", USAW's finest athletes, and how Weightlifting House is breaking the clothing game!Follow Seb and WH:https://www.instagram.com/seb_ostrowicz/https://www.instagram.com/weightlifting_house/Follow me and get coaching:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/josh_philwl/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/philosophicalweightlifting/Weightlifting House: code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.weightliftinghouse.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Onyx: with code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.onyxstraps.com/⁠

Caden Cahoy isn’t “new”— he’s been lifting since he was 8. But the last year made something obvious to the whole world: he’s not just talented… he’s one of the best in the world.We talk legacy, pressure, and the long game:Florida’s weightlifting pipeline and growing up in the sportWhy strength isn’t always the first superpower—and how he’s building it nowThe 85kg move: maturity, mass, and the runway to LA 2028How elite lifters think when the bar feels impossibly heavy, but they lift it anywayBahrain, Worlds, and the mindset behind taking world-record-level attemptsThe difference between being scared of the moment vs. loving itIf you want a look behind the totals and inside the mindset of an athlete aiming at Olympic greatness, this one’s for you.Follow Caden:https://www.instagram.com/cadencahoy/Follow me and get coaching:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/josh_philwl/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.philosophicalweightlifting.comWeightlifting House: code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.weightliftinghouse.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Onyx: with code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.onyxstraps.com/⁠

In this episode, I’m joined by Max Aita for a wide-ranging coaching conversation sparked by our trip to Seoul, South Korea for IDFPA Worlds. We talk peaking and tactics, why the best programs often look “boring,” and how better execution beats better programming for real lifters with real lives.We also dig into:Principle-based training vs. chasing optimizationHow coaches get “less wrong” over timeVolume ceilings, intensity trade-offs, and distributionWhy speed of implementation matters more than perfect ideasHow to sequence sessions and variations for better transferIf you’re a coach or lifter trying to cut through noise and get more from the work you’re already doing—this one’s for you.Follow Max and sign up for CoachLogik:https://www.instagram.com/max_aita/https://app.coachlogik.com/signupFollow me and get coaching:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/josh_philwl/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.philosophicalweightlifting.comWeightlifting House: code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.weightliftinghouse.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Onyx: with code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.onyxstraps.com/⁠

This week, I was joined by Brandon Victorian — Team USA weightlifter and one of the most physically imposing athletes in American weightlifting — to talk about the journey from garage to world stage.Brandon walks through how he found weightlifting through football, bodybuilding forums, CrossFit, and eventually a weightlifting club that changed everything. We trace his rise from local meets to national podiums, international competitions, Pan Am Games, and Worlds — and what it takes to compete in one of the most stacked weight classes in the world.If you’re an athlete trying to see how far commitment, patience, and belief can really take you, this episode is for you.Enjoy.Follow Brandon:https://www.instagram.com/mrvic27/Follow me and get coaching:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/josh_philwl/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.philosophicalweightlifting.comWeightlifting House: code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.weightliftinghouse.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Onyx: with code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.onyxstraps.com/⁠

Sign up for the Power and Strength Summit (Jan. 24th/25th) to hear Shyam's presentation: https://powerandstrengthsummit.com/This week, I sat down with Shyam Chavdar for a deep dive into applied sport science in elite weightlifting.We begin with a case study following Cyril Chachet, the first refugee weightlifter to compete at the Olympic Games. Shyam walks through coaching and monitoring a single athlete across multiple years, including adjustments made during COVID, limited access to technology, and the challenge of balancing performance, health, and uncertainty.From there, we explore Shyam’s current work examining trunk strength and its relationship to lower-body force production, discussing posture, force transfer, and why trunk capacity may matter more than assumed in the snatch and clean.Enjoy.Follow Shyam:https://www.instagram.com/coach_chavda/?hl=enhttps://x.com/shy_2tweetFollow me and get coaching:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/josh_philwl/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.philosophicalweightlifting.comWeightlifting House: code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.weightliftinghouse.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Onyx: with code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.onyxstraps.com/⁠

Sign up for the Power and Strength Summit (Jan. 24th/25th) to hear Andrew's presentation: https://powerandstrengthsummit.comThis week, I sat down with Andrew Stuart to talk about what sport science looks like outside of the lab.Andrew walks through how monitoring and assessment systems are built in environments with limited staff, time, and resources. We discuss needs analysis, selecting meaningful metrics, scaling testing from “bronze to gold,” and building reporting systems that coaches will use.We also explore how interns are developed in applied sport science roles, what skills matter most early in a career, and how performance monitoring fits into day-to-day coaching rather than sitting on a hard drive.This episode serves as a preview of Andrew’s upcoming presentation at the Power & Strength Summit and a practical framework for coaches looking to apply sport science without overcomplicating the process.Enjoy.Follow Andrew: https://www.instagram.com/coachastuart/https://www.researchgate.net/profile/Andrew-Stuart-14Follow me and get coaching:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/josh_philwl/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.philosophicalweightlifting.comWeightlifting House: code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.weightliftinghouse.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Onyx: with code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠⁠/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.onyxstraps.com/⁠

Sign up for the Power and Strength Summit (Jan. 24th/25th) to hear Sergii's presentation: https://powerandstrengthsummit.com/In today's episode, Sergii and I sat down to unpack one of the most insightful projects in weightlifting: the complete training log of Ruslan “Uncle Rus” Nurudinov.We walk through how this project came to life, why analyzing a full preparation from an Olympic champion and world-record holder matters, and what coaches can actually learn from the day-to-day realities of elite training.The discussion covers exercise selection, general physical preparation, tapering, recovery, and how theory bends when it meets real athletes, real fatigue, and real constraints.If you’re a coach or athlete interested in how elite programming actually works — beyond myths and highlight reels — this episode is a must-listen.Enjoy.Follow Sergii:https://www.instagram.com/putsoff/https://torokhtiy.com/Follow me and get coaching:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/josh_philwl/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.philosophicalweightlifting.comWeightlifting House: code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.weightliftinghouse.com⁠⁠⁠⁠⁠⁠⁠⁠⁠Onyx: with code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.onyxstraps.com/⁠

Sign up for the Power and Strength Summit (Jan. 24th/25th) to hear Chris' presentation: https://powerandstrengthsummit.com/This week I’m joined by Dr. Chris Taber, one of the most frequent guests on the Philosophical Weightlifting Podcast, to talk about something that separates “I think this is working” from “I know it’s working”: How to build an athlete testing & monitoring battery.We dig into the full process Chris is literally writing the book on: starting with a needs analysis, using the scientific method to identify what matters, selecting KPIs, and building a monitoring system that fits your context — even if you’re operating in a grassroots setting with limited time, staff, and equipment.We also get very practical on what weightlifters and strength coaches can actually implement right now: session RPE, wellness metrics, jump testing (static + CMJ), basic bar speed tracking, and how to standardize procedures so the data means something.If you’re coaching performance outside the simple “hit a top set and hope it moved,” this episode is your blueprint.Enjoy.Follow Chris:⁠⁠https://www.instagram.com/drchristaber/⁠⁠⁠⁠https://www.researchgate.net/profile/Christopher-Taber⁠Follow me and get coaching:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/josh_philwl/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/philosophicalweightlifting/https://www.philosophicalweightlifting.com/Weightlifting House: code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.weightliftinghouse.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Onyx: with code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.onyxstraps.com/⁠

This week, I sat down with Derek Miles to talk about the gray area where rehab and performance overlap.Derek works daily with strength athletes navigating pain, injury, and the messy process of getting back to overloading training. We discuss how to think about injury beyond simple labels, why most issues are really scaling problems, and how coaches can keep athletes training without being reckless or overly conservative.We talk about what “injury” actually means, how confidence and tolerance shape programming, and why collaboration between coaches and clinicians matters more than rigid protocols. Derek also shares practical frameworks for modifying load, range of motion, and exercise selection — without losing sight of performance.If you’re a coach, clinician, or athlete trying to navigate the rehab process while still making progress, this episode will give you a clearer way to think about it.Enjoy.Work with Derek: https://www.instagram.com/derek_barbellmedicine/?hl=enhttps://www.milesrehabandperformance.com/Follow me and get coaching!https://www.instagram.com/josh_philwl/https://www.philosophicalweightlifting.com/Weightlifting House: code PHILWL for 10% off⁠https://www.weightliftinghouse.com/⁠⁠⁠⁠Onyx: with code PHILWL for 10% offhttps://www.onyxstraps.com/⁠⁠https://www.instagram.com/onyx_straps/

This week, I sat down once again with Seb Ostrowicz — founder of Weightlifting House, commentator, and professional voice-note philosopher — for a conversation that’s a little different from our usual banter on weightlifting Xs and Os.We use the upcoming Power and Strength Summit (January 24–25) as a backdrop to dig into mentorship:Who counts as a mentor? How do they shape our careers and lives? And why does it feel like real mentorship is increasingly rare?From there, we branch into:The difference between influences and true mentorsHow a single email reply from Glenn Pendlay changed the trajectory of Weightlifting HouseWhy some people seem “lucky” and what you’re still 100% responsible forBuilding a business (or a career) without a clear blueprintThe role coaches play in shaping young lifters as people, not just athletesWhy “inaction is an action” and the price you pay for staying the sameIt’s part philosophy, part behind-the-scenes of our own paths in coaching, business, and life, and an honest look at how we’re all trying to become the kind of person who could actually mentor someone else.Enjoy.Follow Seb and WH:https://www.instagram.com/seb_ostrowicz/https://www.instagram.com/weightlifting_house/Follow me and get coaching:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/josh_philwl/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/philosophicalweightlifting/Weightlifting House: code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.weightliftinghouse.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Onyx: with code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.onyxstraps.com/⁠

This week, I sat down with Stephanie Mock Grubbs — former Division I athlete, collegiate S&C coach and athletic director, and now Major League strength coach with the Houston Astros — to talk about what high performance really looks like over a 162-game season.We discuss how she uses microdosing strength training in-season, what it means to lift when every day is game day, and how she finds “maximal effective doses” inside a chaotic schedule of travel, night games, and quick turnarounds.We close with practical advice for young coaches who want to work in pro sport: how to diversify your skill set, why collaborating with academics and sport scientists matters, and why mentorship and humility still sit at the center of good coaching.Enjoy.Sign up for the Power and Strength Summit (Jan. 24th/25th) to hear Steph's presentation on creating a framework for microdosing strength training: https://powerandstrengthsummit.com/Follow Steph: https://www.instagram.com/coachstephgrubbs/?hl=enhttps://x.com/CoachStephMockFollow me and get coaching:⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/josh_philwl/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/philosophicalweightlifting/Weightlifting House: code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠https://www.weightliftinghouse.com⁠⁠⁠⁠⁠⁠⁠⁠Onyx: with code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.onyxstraps.com/⁠

This week, I sat down with Dr. Lee Bell — researcher, practitioner, and senior lecturer in Sport & Exercise Science — to explore one of the most misunderstood areas in strength training: how hard we should train.Lee has spent years studying overreaching, deloading, and the messy realities of bridging science with practice. We dive into his recent squat-overreaching study, the challenges of defining terms like “overtraining,” and why the human side of training — trust, communication, and honest feedback — matters.We talk about why some athletes feel terrible yet hit PRs, how allostatic load shapes performance, and what coaches can learn from observing training rather than chasing perfect models.Enjoy.Follow Lee's work:https://www.researchgate.net/profile/Lee-Bellhttps://www.instagram.com/lee3ell/?hl=enFollow me and get coaching:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/josh_philwl/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/philosophicalweightlifting/Weightlifting House: code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.weightliftinghouse.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Onyx: with code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.onyxstraps.com/⁠

This week, I sat down with Leo Totten — coach, educator, and founder of Totten Training Systems and East Coast Gold Weightlifting.Leo has spent over five decades shaping American weightlifting as an athlete, coach, and mentor. We discuss the evolution of training — from learning the Olympic lifts out of old Strength & Health magazines to building one of the most successful club systems in the country.We talk about the roots of programming, the balance between research and experience. Leo also reflects on the importance of mentorship, legacy, and doing things “the right way, for the right reasons, with the right people.”Enjoy.Sign up for Leo's mentorship group: https://www.tottentraining.com/coaching-mentor-programFollow me and get coaching:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/josh_philwl/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/philosophicalweightlifting/Weightlifting House: code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.weightliftinghouse.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Onyx: with code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.onyxstraps.com/⁠

This week, I’m joined by Seb Ostrowicz of Weightlifting House to break down the IWF’s new bodyweight categories and what they mean heading into LA 2028.We get into:- Why the new classes were created and how the IOC forced the reshuffle- The 65/75/85/95/110/+110 and 53/61/69/77/86/+86 structure and where it makes zero sense- Who wins, who gets screwed, and why some lifters now have to make insane jumps- How stricter testing, body size, and talent pools are reshaping top-end performances- A quick life + projects catch-up, including my PhD work and what’s next for Weightlifting HouseIf you care about elite weightlifting, qualification strategy, or how these changes will shape the next generation of freaks on the platform, this one’s for you.Enjoy.Follow Seb and WH:https://www.instagram.com/seb_ostrowicz/https://www.instagram.com/weightlifting_house/Follow me and get coaching:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/josh_philwl/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/philosophicalweightlifting/Weightlifting House: code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.weightliftinghouse.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Onyx: with code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.onyxstraps.com/⁠

This week, I sat down with Dr. Chris Taber — researcher, sport scientist, and professor at Sacred Heart University — to unpack the art and science of program design.We dive into how hypertrophy, novelty, and creativity fit into long-term athlete development, and why variation may be the key to sustaining progress. Dr. Taber also shares findings from his latest research comparing traditional and motor-assisted flywheel training for hypertrophy.Enjoy.Follow Chris:⁠https://www.instagram.com/drchristaber/⁠⁠https://www.researchgate.net/profile/Christopher-TaberFollow me and get coaching:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/josh_philwl/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/philosophicalweightlifting/https://www.philosophicalweightlifting.com/Weightlifting House: code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.weightliftinghouse.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Onyx: with code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.onyxstraps.com/⁠

This week, I’m joined by Dani Myers Glynn — better known as @DaniLiftsHeavy — alongside today's co-host Mandi from the Two Girls, One Bar podcast. We discuss Dani’s prep for the upcoming IDFPA World Championships in South Korea and what it really takes to get butt-ass strong.We break down the training model that’s carried her from Nationals to Worlds, including how we’ve shifted from traditional high-rep progressions to lower-rep, high-intensity blocks, managed volume across lifts, and adapted training after dropping weight classes. We also dig into athlete psychology, the coach–athlete relationship, and the fine line between “high-performance mindset” and training for health.Outside of training, we talk about fundraising for Worlds, building community through authenticity, and how Dani’s Lift Heavy brand has become a movement for inclusivity and strength at every size.Enjoy.Help us get to South Korea: Donate directly - https://bio.site/daniliftsheavyBuy merch - https://www.bonfire.com/daniliftsheavy/ and https://www.bonfire.com/hot-people-lift-heavy/Follow Dani: https://www.instagram.com/daniliftsheavy/Follow Mandi and the 2 Girls, 1 Bar podcast:https://www.instagram.com/mandimurakami/https://www.instagram.com/2girls1barpod/Follow me and get coaching:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/josh_philwl/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/philosophicalweightlifting/https://www.philosophicalweightlifting.com/

This week, Jessie Stemo joins me for a wide-ranging conversation on building a career in weightlifting. We dig into her journey from “hobby land” coaching to doing it full-time, and what it really takes to make coaching sustainable in a sport without much money.Jessie shares how she balanced one-on-one coaching with scalable team programming, the importance of brand and team identity at Power & Grace Performance, and why coaching is as much about relationships as it is about writing programs. We also dive into the role of communication, trust, and supporting the “whole athlete” — not just the bar path.We finish with a deep dive into pulls: how to program them for both stronger and weaker lifters, their role in technical development and maximal strength, and how to peak them effectively for competition.Enjoy.Follow me and get coaching:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/josh_philwl/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/philosophicalweightlifting/https://www.philosophicalweightlifting.com/Follow Jessie: https://www.instagram.com/jessiestemo/https://powerandgraceperformance.com/Weightlifting House: code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.weightliftinghouse.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Onyx: with code PHILWL for 10% off⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.onyxstraps.com/⁠