Shows
Weakly Weights123 - Charlie Athanassiou on whether powerlifting is specialCharlie from Melbourne Strength Culture joins the boys to discuss whether powerlifting training is special. We talk about points of difference between general strength training and powerlifting, and get off into the weeds about motivation, longevity, taking breaks from the sport, transfer of general adaptations, and much more. Will admits to crime.
2021-02-041h 10Weakly Weights122 - Thomas Clark on coaching for weight gainTC joins the boys to talk about the process of gaining weight and moving up a weight class. We cover why weight gain can be important, the common sources of ambivalence towards gaining weight in athletes, the nutritional and lifestyle priorities for health and performance in doing so, and the contribution that gaining weight can make to your nutritional skillset.
2021-01-2855 minWeakly Weights121 - Steve DeNovi on bench press technique and exercise selectionSteve, of PRS Performance, joins the boys to chat about bench press technique. Should we always be maximally retracted? Is shoulder depression where it is at? We cover the ins and outs of how the shoulder girdle has to move to facilitate function. We then dive into exercise selection in general - how can we go about choosing variations to give us the best bang for our buck?
2021-01-221h 15Weakly Weights120 - Julia Hlaing on pelvic health and powerliftersJulia joins the boys to talk about the pelvic floor. We cover the basic anatomy and its functions, as well as how it pertains to powerlifting. We talk about pooping, and how we can learn to brace better. We also talk about collaboration between coaches and physiotherapists.
2020-12-1051 minWeakly Weights119 - 2020 in ReviewThe boys discuss 2020 and the main lessons that they took from it in lifting, coaching, and life. We talk about client communication, programming accessories, managing fatigue, top-down planning and programming updates. We also discuss the merits of slow-cooking, beers, and how much we really need to be happy in life.
2020-11-261h 13Weakly Weights118 - What are your strengths as a lifterThe boys sit down and discuss a questionnaire that Will put together that talks about some dispositional factors that might impact how we go about training, and what they might mean for each of them respectively. They also debut a new segment, and answer some audience Q&A
2020-11-121h 08Weakly Weights117 - Joe Stanek on coaching successJoe joins the boys to talk about coaching. We cover creating relationships with clients, effective communication, and when to say no to athlete desires. We talk in some depth about deadlift programming and exercise selection, and Joe schools us on Hamilton, the musical.
2020-11-051h 23Weakly Weights116 - Chris Kennedy on life and liftingChris, the reigning under-74kg NZ powerlifting champion, joins the boys to talk about his journey in life. We cover his childhood and descent into drug dealing and use, crime, and his stint in jail. We learn about his discovery of exercise, and the journey that he underwent after prison in finding new constructive ways of living, leading to his pursuit of powerlifting, his studies in exercise science, and assistant teaching at university. An amazing story.
2020-10-291h 25Weakly Weights115 - Josh Pelland and Zac Robinson on philosophy of trainingJosh and Zac from DataDrivenStrength join the boys to talk about the philosophy of training. How can we know what works? What factors contribute to a lifter's success that we might pay less attention to? Do people with different goals or those operating under different paradigms look for different data when assessing their lifters?
2020-09-251h 00Weakly Weights114 - Matt Domney on Specificity and VariabilityMatt Domney joins the boys to talk about the continuum between specificity and variability, the role of movement variability, and what constitutes variability in exercise prescription and performance. We discuss considerations in directed adaptation, longevity, optimising performance, and much more. Alex gets dissed hard by Matt.
2020-09-111h 03Weakly Weights113 - Jamie Bouziotis on cardio for strength traineesJamie joins the boys to talk about the dreaded C-word. What role does our cardiovascular system play in powerlifting training, performance, and maintaining our health? How can we implement cardio in our training? Is the interference effect a big deal? Is just doing more reps enough? All this, and more.
2020-08-2853 minWeakly Weights112 - Matt Bartholomew on creating a coaching systemMatt joins the boys to talk about his coaching systems, how he has come to think the way that he does, and how we can reconcile the differences between various approaches. We discuss when RPE and %-based programs might be more useful, and where we can meld the two, how athlete psychology can alter training prescriptions, how replicable and predictable athlete responses can be, and the role of coaching beyond just writing training plans.
2020-08-2149 minWeakly Weights111 - Arian Khamesi on his coaching journeyArian joins the boys to talk about his journey from novice powerlifter to USAPL national team coach. We talk about his early days training with Dr Mike Zourdos, his presence on the bodybuilding.com forums and what it did for him as a coach, the programs he has run and modified, and how these experiences coalesced in his current coaching practices, and what it is like to do the job that he does.
2020-08-141h 06Weakly Weights110 - Audience RequestsThe boys go through their audience request form to answer questions, ranging from biomechanical considerations when deadlifting, through managing volume during cutting phases, powerlifting politics, and the use or lack thereof of specific exercises.
2020-08-071h 08Weakly Weights109 - Will Phillips on battling chronic fatigue and training around manual labourWill joins the boys to talk about his training history, focusing especially on his last 18 months and the difficulties he has faced suffering glandular fever and chronic fatigue before commencing his rebuild from scratch. We talk about the impact of his work as a landscaper on training, and what his trajectory from a novice to being a world-level competitor has been.
2020-07-3150 minWeakly Weights108 - Megan Jones (Bryanton) on Masters LiftingMegan of Kinetic Advantage Consulting joins the boys to talk about masters athletes. We discuss how ageing impacts our potential as powerlifters, the physiological changes that occur with ageing, and the way that these practically affect us as coaches. Megan takes aim at Will's quadriceps strength.
2020-07-171h 17Weakly Weights107 - Aesthetic/arbitrary constraints on liftingThe boys discuss whether certain lifting or training styles are more universally desirable, and what the implications of having preferences for your lifting/training that don't necessarily suit your build and needs are. We also discuss gym romance, and how we can approach a gym crush without being creepy whilst maximising our chances of success
2020-07-101h 07Weakly Weights106 - MiscellaneousThe boys go through the Audience Request Form (available via the Weakly Weights IG page) and answer some of the questions. We have long chats about tracking training metrics like E1RM, tonnage, set counts, and session RPE, supramaximal training and which overload techniques work best, sleep, as well as plenty of off-topic chit chat.
2020-06-261h 12Weakly Weights105 - Relationships with trainingThe boys sit down to talk about their feelings. Alex struggles to express himself due to fragile masculinity. Will is emotionally unstable. Halo Top is disgusting.
Topics covered include what emotions training can generate in us, how to deal with negative feelings around training, how being aware of the space that training takes up in our lives can help us make better decisions, and what the factors underpinning a good relationship with training might be.
2020-06-191h 07Weakly Weights104 - COVID and competitionThe boys talk about the implications of coronavirus on powerlifting as a competitive sport. They talk about rescheduling and cancellation of high-level events, the competitive implications of split-venue competitions, the impacts of scheduling and planning disruptions on athletes and coaches, and some potential workarounds for the limitations that these issues impose on us.
2020-06-051h 12Weakly Weights103 - Mac Baker on Nutrition strategies for weight loss and performanceMac joins the boys to talk about the benefits and drawbacks of tracking macronutrients, and some alternative strategies that we can use to modify energy intake. He speaks about using food choice, meal timing, and mindfulness as ways to aid or replace macro tracking, and the contexts in which they might be appropriate. We talk about the performance implications of low energy availability, nutritional checklists for powerlifting performance, and how coaches can improve their nutritional practices. Alex explains why MJ and not Lebron is the GOAT
2020-05-291h 25Weakly Weights102 - Kyle Dobbs on movement quality and powerliftingThe boys are joined by the very tall Kyle Dobbs of Rebel Performance. We talk about what movement quality is, and how different postures and skeletal orientations can influence our mobility and ability to express certain movements. We cover some of the typical postural characteristics of powerlifters, why they might arise, and the potential utility of exposing people to different positions.
2020-05-231h 09Weakly Weights101 - Paused Deadlifts, 500+kg deadlifts (Thor vs Eddie)The boys discuss their 1wk hiatus, the importance of hobbies, and Will's history of being a lightweight. They then do a variation masterclass, taking a deep dive on paused deadlifts. Finally, they cover the 501kg deadlift performed by Hafthor Bjornsson and the "beef" with Eddie Hall. They go into the concept of psychological barriers, the 4-minute mile, what it means to have a record, and how badly either of them would be bopped by Tyson
2020-05-151h 11Weakly Weights100 - Tim Konertz on DOTS and points systems in powerliftingAs the IPF moves to ANOTHER scoring system, there have been repeated calls from athletes and a broad body of federations to adopt a reasonably new coefficient called DOTS. The boys chat to the creator of the DOTS formula, Tim, about the pitfalls in current scoring systems, the thinking underpinning his formula, and the political machinations that have made it difficult for his approach to be officially adopted despite its support.
2020-05-011h 04Weakly Weights099 - The 5th(??) Q&AThe boys debut a new segment called variation masterclass (this one wasn't plagiarised), going in depth on the merits and uses of close grip bench. They also answer your questions, covering training one lift per day, RPE training for beginners, the role of personality in prescribing programs, pet peeves at competition, and GPP.
2020-04-241h 47Weakly Weights098 - Isolation PeriodisationAlex the alliterative astronaut asks his amicable amigo about alternative approaches available alfresco (or at home).
The boys talk about how we can structure training in a range of circumstances to still be progressive, even where specific powerlifting training may not be possible. We cover the ins and outs of programming different phases, and the benefits of maintaining training direction in uncertain times.
Alex also responds to some controversy, in which he was (rightly) accused of plagiarism.
2020-04-171h 37Weakly Weights097 - Bryce Lewis on creating a complete coaching systemBryce Lewis of The Strength Athlete joins the boys for a chat about the art of coaching. We cover the fundamental roles of a coach and how we can modulate our programming, avenues of communication, feedback and degree of collaboration with athletes depending on the individuals that we are working with. We also cover some of the subtleties of how our coaching business structures can promote athletes developing individual coping skills and fostering a sense of enjoyment and buy-in. Bryce also gives his opinions on PL commentary, board games, and methods of reading.
2020-04-101h 36Weakly Weights096 - Dealing with low motivation and changes in our circumstancesThe boys talk about the changes to our, and our clients' training circumstances in the wake of COVID-19. We talk about the specific barriers we are constantly hearing about and some practical strategies to get around them, both in a training sense and a motivational/psychological sense. We talk about what is still to like about training, and how we can make the most of this period as coaches.
2020-04-031h 09Weakly Weights095 - 100k download special (the drinking edition)Tom Clark and Brandon Tan guest host an episode in which they ask the boys trivia questions, discussion points, and conduct personal interviews. As quizmasters, they also dictate a drinking schedule to your regular hosts. We move between lots of silliness and anecdote to more serious discussions about the nature of coaching and coach/client relationships, and how we can be more productive training currently.
2020-03-261h 58Weakly Weights094 - Anthony Krznar on his competitive journey, alcoholism, body positivity, and changing fedsAnthony, of Apex Strength, joins the boys to talk about a multitude of topics. We cover his competitive history, injuries and lessons learnt from his experiences lifting at the world level. We speak about his past problems with alcohol, and about learning to love himself. We then change tack and discuss his moved from Powerlifting Australia to entering ProRaw, and the differences and challenges involved in doing so.
2020-03-191h 00Weakly Weights093 - Hattie Boydle on strength training and physique competitionHattie joins the boys to talk about why she chooses to make heavy strength training the core of her physique development programs. We go into depth about aspects of motivation, self-management skills, and coaching practice to bring people through the ups and downs of prep. We draw out lots of useful parallels between her practice as a physique coach and powerlifting coaching.
2020-03-121h 05Weakly Weights09??? - Robert Wilks on Wilks Points, World Powerlifting, and the IPFRobert joins the boys to talk about Wilks points, and what the changes to the old Wilks Formula mean. We also talk about what it would take to elevate the standard and level of interest in powerlifting internationally. Finally, we speak about whether World Powerlifting can ever truly be relevant. Robert also shares some coaching wisdom.
Ps, he doesn't like paused squats.
2020-03-0550 minWeakly Weights091 - Jacob Schepis on yearly planningJacob joins the boys to talk about yearly planning for powerlifters. We cover what it entails, whom it best serves, and how as coaches we can begin communicating with clients about longer-term plans. Jacob takes potshots at Will's bench and Alex's body composition.
2020-02-2755 minWeakly Weights090 - What are you asking for? AKA Q&A #4Why? Wherefore? (WhereFOUR)
The boys are back with another Q&A, covering the role of variations in drilling technique and our go-to options, paradigm shifts in health/fitness and PL coaching, daily undulating periodisation, signs of overreaching/underrecovery, lessons we've learnt in coaching/programming recently, whether we need to work on stability throughout a career (and what it is), getting started in coaching, determining strong squat stances, and the application of RPE training/autoregulation.
2020-02-201h 23Weakly Weights089 - Eric Bodhorn on peaking effectivelyEric, of Elevate Barbell and The Strength Athlete, joins the boys to talk about peaking, what it is, and how to do it. We discuss the benefits and drawbacks of pushing intensity up and tapering volume over a peak, some other coaching considerations, and also talk about how your training environment and attitudes can shape your progress.
2020-02-131h 02Weakly Weights088 - Joey Zinghini on practical nutrition coachingJoey joins the boys to talk about nutrition coaching, how and why body composition is related to powerlifting performance, and how we can move discussions away from just nutrients towards foods. We discuss why individualising the amount and type of information provided to athletes is important, and how different tiers of tracking interventions can be more or less appropriate for different goals. We also have in-depth discussions on what makes a good pie and foods that make you think you might be dying.
2020-02-061h 16Weakly Weights087 - Dan Godeassi on Pain and TightnessOfficial Powerlifting Australia physiotherapist Dan joins the boys to talk about what pain is, why we experience it, and what we can and should do about it. We talk about why expectations and environments influence pain, how we can differentiate between niggles and injuries, and what we are doing when we do rehab exercises. We then cover tightness, and he continues to blow the place up with knowledge napalm
2020-01-301h 27Weakly Weights086 - Mike Tuchscherer on RPE, emerging strategies, and finding what worksMike joins the boys to talk about his practice as one of the most successful powerlifting coaches in the world today. We cover the concept of RPE, what problems it helps us address, and how perceptions can and do differ from a strict rating of reps in reserve. We then talk about emerging strategies, and how as coaches we can assess whether and how well training is working.
2020-01-231h 18Weakly Weights085 - Post-comp transition periodsThe boys talk about the process (TM) of reintroducing lifters to training post-comp. We also cover a brand new review paper about the minimum effective training dose required to increase strength.
2019-12-0557 minWeakly Weights084 - Jamie Smith on symmetry, acute:chronic workload, and the biopsychosocial modelJamie joins the boys to talk about predictors of injury risk in lifting. We talk about the assumption that assymetrical postures are injurious or necessarily limiting, before discussing what other factors might better describe injury risk. We dive into the idea of the acute:chronic workload ratio, explore its applications and limitations, and then talk about how biomedical, psychological and social factors can impact our experiences in the gym and life more broadly, and how coaches can communicate better in light of the information we discussed in this episode. We also discuss Maroon 5 and explore the quality of various...
2019-11-281h 11Weakly Weights083 - Dr Daniel Hackett on the Trainability of Women and Exercise ScienceDr Daniel Hackett of the University of Sydney joins the boys to talk about his research. We focus on two papers that are soon to be published discussing the trainability of men and women. We talk about the limitations of research and our knowledge, and why differences between practice/anecdote and research might exist, and the ways in which trainers and coaches can be more scientific in their approach.
2019-11-221h 44Weakly Weights082 - Double Deadlift SpecialisationWill and Alex discuss a program that the former has written to peak a client for both deadlift stances at once. They discuss what changes about the programming strategies used to facilitate this goal, and some considerations for programming around unusual circumstances. More importantly, they discuss the appropriate amount and technique for consuming Milo, periworkout carbohydrates, and the recent Record Breakers powerlifting competition.
2019-11-141h 05Weakly Weights081 - Luke Tulloch on FatigueLuke joins the boys to talk about fatigue. We talk about what fatigue is from a physiological perspective, delineating between central and peripheral components, and then discussing how they are interrelated. We also chat about which types of training induce more or less fatigue, why and how it can be important to monitor fatigue, and some practical considerations for your training structure.
2019-11-071h 21Weakly Weights080 - Q&EightyThe boys answer your questions about training and other stuff. What matters more, genetics or work ethic? How to be a credible coach, and when to refer people on to others? Who performed the greatest squat of all time? Can you test positive by having sex with somebody on gear? Can you avoid comparing yourself to others, and should you? All of the above, and more
2019-10-311h 49Weakly Weights079 - Things that have helped us the most as liftersThe boys chat about what decisions and changes they made in their development as powerlifters that led to them becoming better lifters. They talk about the mindset and philosophical approaches create the most conducive environments for success and the pitfalls of reactive behaviour.
2019-10-2453 minWeakly Weights078 - Submaximal vs Push blocks for strengthThe boys compare two programs that Alex has written for an athlete in an offseason period, prior to entering competition prep. One is mostly submaximal, with the other involving more testing of strength. They discuss when and why one approach or the other may be appropriate, as well as the practical considerations for writing a program in either case. They also discuss why Peak Speak is derivative trash.
2019-10-171h 17Weakly Weights077 - Learning and Coaching TechniqueThe boys sit down and chat about coaching technique. We cover what technique entails, what coaching/teaching strategies exist to improve it, how these relate to the principles of programming, and how we can systematically diagnose errors of execution. We also discuss how concrete our perceptions of technique should be and whether technique is a phenomenon entirely "taught" by coaches, or whether it is "discovered" by athletes. Alex starts beef with Greg Nuckols and Eric Helms(?) of StrongerByScience
2019-10-101h 39Weakly Weights076 - Competition Day QandAThe boys answer your questions about powerlifting competition - covering topics including general nutrition recommendations, rehydrating after a weight cut, dealing with nerves, altering meet plans, and more. They also answer a completely unrelated training question (FFS, Dennis) and some less-serious ones.
2019-10-031h 20
Weakly Weights075 - Thomas Lilley on Online CoachingThomas Lilley joins Alex for his second Weakly Weights episode, this time talking all things online coaching. Who does online coaching suit? Can anyone be coached online? What are some of the challenges we face as online coaches? Tune in to find out!
2019-09-2754 minWeakly Weights074 - Nick Walters on Muscles and MindsetNick Walters joins Alex today today all things muscles and mindset. As a competitive bodybuilder and powerlifter, Nick has some interesting insights into the differences in training, mindset and competition between the two sports. We discuss how his training experiences in bodybuilding have shaped his system as a powerlifting coach, as well some valuable lessons powerlifters can take from physique sports. We finish off with some chat around the power of the mind, and how it can influence your performance in training and on the platform.
2019-09-201h 03Weakly Weights073 - Natalie Hanson on equipped lifting and soft-skills of coaching3-time IPF world champ Natalie Hanson joins the boys to talk about equipped powerlifting. We explore some of the similarities and differences in execution of the powerlifts in the equipped world, hear some stories about her competitive history, and talk about how training demands change with the move to equipment. We also chat about coaching, touching on differences between men and women, how individuals' motivations can influence their training decisions and engagement, and how body ideals can influence athletes' decisions to gain weight for their sport.
2019-09-121h 28Weakly Weights072 - Charlie Athanassiou on Autoregulation and MindsetCharlie joins the boys to talk about how Melbourne Strength Culture use principles of autoregulation to improve powerlifting training. We talk about the process of learning to appraise RPE/RIR, how hard "effective" training should be, and whether progressive overload is something that we ought impose, or something that occurs as a result of prior training. We also chat mindset, covering what goes into successful goal-setting in training, before hitting him with the 4 questions that tell us everything that we need to know about a person.
2019-09-051h 24Weakly Weights071 - Bulking and cutting for powerliftingThe boys talk shop about nutrition - covering nutritional needs for bulking/cutting, as well as getting into the practicalities of actually making diets effective and sustainable for powerlifters.
2019-08-291h 25Weakly Weights070 - 7 ways to be a better coachThe boys sit down and chat about things that they consider important in continuing your development as a coach. We cover basic principles of training and movement assessment, our attitude to learning and self-appraisal, and why having an overall vision/system of training and coaching delivery is important.
2019-08-2257 minWeakly Weights069 - High vs Low Frequency program comparisonThe boys chat about two strength blocks that Will has prepared. We look at a low and a high frequency training program, discuss the differences and their relative merits, as well as some considerations for the application of either approach in your own training.
2019-08-151h 04Weakly Weights068 - Jess Sewastenko on her training and coaching philosophyAustralia's number one ranked powerlifter joins the boys to chat about her history as an athlete and coach. We cover her earliest forays into competitive sport and powerlifting and then learn how she came to train in her seemingly unconventional manner. Jess also talks to us about her processes for maximising competition performance and for moving successfully between weight classes.
2019-08-081h 23Weakly Weights067 - Mat Tinson on his road to powerliftingTino joins the boys to talk about his unusual life. We cover his involvement in figure skating, in which he had Olympic aspirations, before joining Disney on Ice and performing as a lead in multiple shows. Matt tells us about his time in the army, and deployment in Afghanistan, and then we discuss the impact of his recent horrific injury on his training and mindset.
2019-08-011h 14Weakly Weights066 - Programming the DeadliftThe boys wrap up the "Programming the..." series. We cover phase-specific considerations for the deadlift in the major training variables (frequency, intensity, volume, specificity), individual difference in training tolerance and needs, and synergy/interference with other lifts. We also answer audience-submitted questions.
2019-07-251h 57Weakly Weights065 - "Surprise" QandAWeakly Weights goes international. The boys hook up over zoom for a surprise QandA, asking the other party questions from listeners that they have to answer with no preparation.
Plenty of stupid stuff, as well as discussions on the nature of coaching, why coach-client relationships and buy-in can matter as much as the substance of your actual coaching service, why certain lifts don't seem to improve, when to try sumo, and considerations for substituting one movement for another.
2019-07-181h 23Weakly Weights064 - Jess Zukowski on her powerlifting careerJess joins the boys to talk about her powerlifting career. We cover how she began in the sport, her rise to international competition, and the lessons it has taught her.
2019-07-111h 09Weakly Weights063 - PA Nationals 2019 RecapThe boys go over the results of Powerlifting Australia's national championships, held in Melbourne over the weekend. We cover the results in each class and pick apart some of the tighter battles that occurred. Will congratulates himself a lot for coming second.
2019-07-041h 36Weakly Weights062 - Mike Israetel on synergy and interference in training for powerliftingDr Mike joins the boys for a discussion on the basis of phasic structure. We talk about what adaptations underpin powerlifting performance, how training specifically for certain adaptations may aid or interfere with others, and the implications that this has for program design. We also talk about changes in lifters' developmental needs over their careers and why the relative duration and degree of observed interference between different training styles may change with time.
2019-06-2756 minWeakly Weights061 - Programming the benchThe boys talk about programming the bench press. We cover phase-specific changes in how we approach the training variables, discuss elements of individual differences, and answer questions from our listeners.
2019-06-202h 14Weakly Weights060 - DeloadsThe boys chat about deloads - what they are, when and why we implement them, how to deload in different phases, and how your needs for a deload will change across your training lifetime.
2019-06-131h 12Weakly Weights059 - Programming the SquatThe boys go in depth on programming the squat - phase-specific discussions about how we consider each training variable, individual factors that influence squat training tolerance and needs, and the synergy/interference between squat training and the other powerlifts
2019-06-062h 00Weakly Weights058 - Powerlifting in the Olympics?The boys talk about the potential of seeing powerlifting in the Olympic Games. We discuss the criteria for eligibility, how powerlifting stacks up, what the status of weightlifting means for PL, and if we were to make it what competition structure would make most sense.
2019-05-301h 02Weakly Weights057 - Programming the Advanced LifterThe boys chat about advanced lifters - we discuss what changes between advanced lifters and beginner/intermediates, how much training they ought to do, how heavy it should be, and how we might manipulate training variables such as frequency, variation and specificity in training.
2019-05-231h 08Weakly Weights056 - Chrissy Dask on managing niggles and coach-client interactionChrissy joins Will to discuss the practical approach to managing niggles and minor injuries during training, how to interact with professionals who are managing you, and the way in which coaches can interact with physios to get the best outcomes for their clients. We also cover how to get the most out of coaching, and how athletes and coaches can effectively communicate.
2019-05-161h 11Weakly Weights055 - Simon Bergner on para powerlifting and the bench pressSimon joins will to talk about para powerlifting - what the sport is, how the execution of the bench press differs between it and 3-lift powerlifting, and what he has learnt from his time spent studying the bench press under both schools.
2019-05-091h 00Weakly Weights054 - Matt Gary on his training philosophy and coaching at the highest levelMatt Gary, coaching education director of the USAPL and previous head coach of numerous national teams, joins the boys to discuss his training philosophies. We cover the influences on his training methods, how they differ from the norms, and his considerations in structuring training for powerlifters across different phases. We then discuss his history of elite-level competition coaching and how he changes his style and strategies depending on the situation and the needs of the athlete.
2019-05-021h 34Weakly Weights053 - Programming the IntermediateThe boys chat about training intermediate powerlifters - we define them, speak about the differences in requirements between individuals, and how we can structure training phases to help navigate the journey to advancement.
2019-04-2556 minWeakly Weights052 - Rob Flett on sleepRob Flett of the Lift Education Podcast joins the boys for a discussion of sleep - we cover what the different phases of sleep are, their importance, how the quantity and quality of sleep can affect your training, adaptations, health and psychology, as well as some ways to improve sleep quality and performance.
2019-04-181h 33Weakly Weights051 - Programming the BeginnerThe boys talk about training the beginner - covering what a beginner is, their developmental needs, how to introduce the movements, appropriate loads/relative intensities, volumes, use of variation and periodisation for those who are new to the sport.
2019-04-1156 minWeakly Weights050 - Lyle McDonald on the menstrual cycle and birth controlLyle McDonald joins the boys to discuss the menstrual cycle, its influence on performance and adaptation, and how coaching female athletes may differ from males. We also discuss different forms of birth control and their impacts on performance.
2019-04-042h 08Weakly Weights049 - Competition day coachingThe boys sit down and chat about competition day coaching - how to plan warmups and attempts for success. Discussions around setting expectations, the role of comp-day cueing, and why post-comp reflections are important.
2019-03-281h 18Weakly Weights048 - Eric Helms on autoregulationEric Helms joins the boys for a chat about autoregulatory strategies in powerlifting. We cover methods of autoregulation, the variables that impact the accuracy of RPE/RIR assessment, and how we can program practically to mitigate their inaccuracies. Lots of great takeaways for coaching athletes and powerlifters.
2019-03-211h 32Weakly Weights047 - Bryce Lewis on Sports Pscyhology2018 u105kg IPF World Champion and head coach of The Strength Athlete, Bryce Lewis, joins us to talk about the role of sports psychology in powerlifting and powerlifting coaching, as well as his personal experience in managing anxiety at competition and the strategies that he has employed.
2019-03-141h 12Weakly Weights046 - Random training stuffThe boys talk through some training methods that they've appropriated for use with their clients and the thinking and influences that lead them to do so. We also chat about some sick arm and shoulder giant sets.
2019-03-071h 13Weakly Weights045 - Will Crozier on RecoveryWill Crozier joins the boys to chat about recovery - why it is important, what stressors contribute to the overall "stress bucket" and which recovery modalities to emphasise.
2019-02-281h 23Weakly Weights044 - Matt Bartholomew on Offseason Training for PowerliftersCoach and powerlifter, Matt Bartholomew, joins Alex to discuss the importance off a productive offseason period for competitive lifters. We touch on the training qualities that we're looking to improve, the implications this has on programming, and also the mental side of things. No interlude music this week (thank God).
2019-02-211h 06Weakly Weights043 - Things we've learnt from each otherThe boys sit down and chat about a few things that they've learnt from each other and how each of them have influenced each others' practice as coaches.
2019-02-1442 minWeakly Weights042 - Jamie Smith on the shoulder and bench pressJamie joins the boys again. This time we discuss the upper extremity, the role of the shoulder in creating a stable bench press, and the common postural and movement deficiencies and compensations he observes in powerlifters. We learn where along the kinetic chain to look to address common technical issues
2019-02-071h 25Weakly Weights041 - 8 ways to improve as a lifterThe boys sit down to chat about 8 trends amongst powerlifters that are counterproductive to their development in the sport and how changing your actions and attitudes can make you better.
2019-01-311h 16Weakly Weights040 - John Paul Cauchi on Sumo DeadliftingJP joins Will to chat shop about sumo deadlifting - how it differs from conventional deadlifting in terms of muscular demands, technique, cueing, whom a sumo stance might favour, and how to program for it effectively. We also get in the weeds discussing concepts of training transfer and so on.
2019-01-241h 12Weakly Weights039 - Luke Tulloch on Volume and gainsLuke joins will to discuss all things volume - what it is, how we can measure and define it, and the issues in comparing routines using volume as a measure whilst trying to estimate their hypertrophic potential. We talk in a practical sense about ensuring sets are "effective", how much volume is necessary, and more. Inorganic phosphate.
2019-01-101h 22Weakly Weights038 - Training on holidaysThe boys discuss how to maintain gains when you're away. We cover what adaptations we should focus on, the required training dose for maintenance, as well as practical aspects such as exercise selection and planning. We also cover dietary strategies to prevent skinny-fattening. We also cover alcohol and our track record with tactical vomiting
2019-01-0342 minWeakly Weights037 - Succeeding in your first comp (a guide for resolutioners)The boys talk about some simple strategies for succeeding in your powerlifting debut. We cover good training practices, goal-setting and attempt selection, as well as strategies for preparing, eating and handling yourself on the day. We also discuss standup comedy and drugs.
2018-12-2745 minWeakly Weights036 - John Sheridan on Powerlifting, identity, and having a lifeSherro joins the boys for a chat about why it is important to keep powerlifting in perspective for your long-term development and enjoyment of the sport, and why he has chosen to take some time away from the sport.
2018-12-201h 14Weakly Weights035 - Case Study: Hypertrophy-biased vs Technique-biased developmental blocksWill prepares two programs for an imaginary lifter in a developmental period - one which is more hypertrophy-oriented, another designed to facilitate fixing technical issues. The boys discuss the overlap between the two concepts, where the programs differ, and how else you could go about addressing the issues they identified in their sample lifter. They also make fearless predictions for Will's upcoming (now passed) comp - listen in to hear how wrong they were.
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2018-12-141h 11Weakly Weights034 - Things we've changed our mind aboutThe boys talk about changes they've made in their programming, attitudes to technique and competition coaching in their time as powerlifting coaches and why those changes have come about. We debut a new jingle from Loko.
2018-12-061h 40Weakly Weights033 - Jamie Smith on assessing movement in powerliftersJamie Smith, owner of Melbourne Strength Culture, joins the boys to talk through assessing and rectifying movement issues in powerlifters. He talks through his assessment procedures, the common issues he observes in powerlifters and goes in-depth on the process and importance of bracing correctly.
2018-11-291h 41Weakly Weights032 - Recapping and re-peaking WillThe boys review Will's prep for his last competition and how the plan they detailed in Episode 13 went. They discuss what went well, what went badly, and what they'd change in future. Alex also outlines his reasons for the programming decisions he has made for Will in the leadup to his next competition in a few weeks' time.
2018-11-221h 13Weakly Weights031 - 2&A (The second Q and A)The boys answer your questions. How to learn about programming, how often to compete per year, which accessories are most important, and what happens if you skip them, tips for getting in calories, cardio and powerlifting - do they mix, and many more.
Plus we answer a bunch of dumb questions and squabble. A long episode, but heaps of breaks so that you can listen in chunks.
2018-11-151h 57
Weakly Weights030 - Chrissy Dask & Bec Chambers on Powerlifting & Body ImageChrissy and Bec join the boys and explain their transition from physique-oriented training to powerlifting. They talk about how and why they got into the sport, the lessons it has taught them, and how it has shaped their and their clients' attitudes.
2018-11-081h 08Weakly Weights029 - Long term developmentThe boys sit down to talk about long-term development. We discuss how athletes' needs change over a career, how goal-setting can be used at each level of advancement and the role of your attitude to training in fostering ongoing engagement in the sport.
2018-11-011h 17
Weakly Weights028 - JP Cauchi on coaching international competitors and competitive mindsetJohn Paul Cauchi joins the boys to talk about coaching internationally and the attributes of successful competitors and coaches. He dives into his personal mindset around competition and hard attempts, and shares some anecdotes about competition. Billie Asprey interjects. JP and Billie (nearly) drop the hottest diss track of 2018.
2018-10-2500 minWeakly Weights027 - Powerlifting Australia National Championships RecapThe boys sit down and recap Powerlifting Australia's National Championships. We go over the battles in each class, talk about some exciting moments, and important lifts. Chrissy Dask makes a guest appearance to give an insight into her competition and help answer some questions that were sent to us.
2018-10-1900 minWeakly Weights026 - Brett Gibbs on his competitive career and the IPF/WP controversy in NZ2x IPF Open World Champion, Brett Gibbs, joins the boys to talk about how he began powerlifting, his transition to raw lifting and his experiences at 4 Open World Championships. We also discuss recent events in New Zealand, where a motion to affiliate the largest national body with World Powerlifting recently failed, and what the emergence of a new global federation means for top level competitors.
2018-10-1200 minWeakly Weights025 - Jacob Schepis on under-appreciated principles of hypertrophy trainingIn part 2 of our chat with Jacob Schepis, we dicuss how modifications to exercise selection and execution can assist in hypertrophy. We also tackle the ways in which we ought to consider structuring and progressing training to get jacked up.
2018-10-0500 minWeakly Weights024 - Jacob Schepis on evidence based practiceJacob Schepis joins the boys to talk about ongoing education for personal training, discuss what critical thinking is and the ways in which we can go about learning things to apply to our clients, and become better practitioners.
2018-09-2800 min