))
Alex and Will sit down weekly and talk about all things powerlifting. General chit-chat, case studies and interviews with lifters and coaches. Sign up for our Newsletter for free stuff! https://mailchi.mp/a5b20bad6a42/weakly-weights-newsletter
W
Weakly Weights
1
120 - Julia Hlaing on pelvic health and powerlifters
51:16
51:16
Play later
Play later
Lists
Like
Liked
51:16
Julia 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.By weaklyweights
The 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.…
W
Weakly Weights
1
118 - What are your strengths as a lifter
1:08:09
1:08:09
Play later
Play later
Lists
Like
Liked
1:08:09
The 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&ABy weaklyweights
W
Weakly Weights
1
117 - Joe Stanek on coaching success
1:23:28
1:23:28
Play later
Play later
Lists
Like
Liked
1:23:28
Joe 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.By weaklyweights
W
Weakly Weights
1
116 - Chris Kennedy on life and lifting
1:25:40
1:25:40
Play later
Play later
Lists
Like
Liked
1:25:40
Chris, 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 pur…
W
Weakly Weights
1
115 - Josh Pelland and Zac Robinson on philosophy of training
1:00:37
1:00:37
Play later
Play later
Lists
Like
Liked
1:00:37
Josh 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?…
W
Weakly Weights
1
114 - Matt Domney on Specificity and Variability
1:03:33
1:03:33
Play later
Play later
Lists
Like
Liked
1:03:33
Matt 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.…
W
Weakly Weights
1
113 - Jamie Bouziotis on cardio for strength trainees
53:31
53:31
Play later
Play later
Lists
Like
Liked
53:31
Jamie 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.…
W
Weakly Weights
1
112 - Matt Bartholomew on creating a coaching system
49:03
49:03
Play later
Play later
Lists
Like
Liked
49:03
Matt 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 predicta…
W
Weakly Weights
1
111 - Arian Khamesi on his coaching journey
1:06:39
1:06:39
Play later
Play later
Lists
Like
Liked
1:06:39
Arian 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, …
The 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.By weaklyweights
W
Weakly Weights
1
109 - Will Phillips on battling chronic fatigue and training around manual labour
50:40
50:40
Play later
Play later
Lists
Like
Liked
50:40
Will 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 c…
W
Weakly Weights
1
108 - Megan Jones (Bryanton) on Masters Lifting
1:17:44
1:17:44
Play later
Play later
Lists
Like
Liked
1:17:44
Megan 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.By weaklyweights
W
Weakly Weights
1
107 - Aesthetic/arbitrary constraints on lifting
1:07:44
1:07:44
Play later
Play later
Lists
Like
Liked
1:07:44
The 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…
The 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.…
The 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 …
The 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 …
W
Weakly Weights
1
103 - Mac Baker on Nutrition strategies for weight loss and performance
1:25:06
1:25:06
Play later
Play later
Lists
Like
Liked
1:25:06
Mac 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 …
W
Weakly Weights
1
102 - Kyle Dobbs on movement quality and powerlifting
1:09:25
1:09:25
Play later
Play later
Lists
Like
Liked
1:09:25
The 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…
W
Weakly Weights
1
101 - Paused Deadlifts, 500+kg deadlifts (Thor vs Eddie)
1:11:08
1:11:08
Play later
Play later
Lists
Like
Liked
1:11:08
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 …
W
Weakly Weights
1
100 - Tim Konertz on DOTS and points systems in powerlifting
1:04:46
1:04:46
Play later
Play later
Lists
Like
Liked
1:04:46
As 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 h…
The 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.…
Alex 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…
W
Weakly Weights
1
097 - Bryce Lewis on creating a complete coaching system
1:36:25
1:36:25
Play later
Play later
Lists
Like
Liked
1:36:25
Bryce 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 ou…
W
Weakly Weights
1
096 - Dealing with low motivation and changes in our circumstances
1:09:44
1:09:44
Play later
Play later
Lists
Like
Liked
1:09:44
The 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…
W
Weakly Weights
1
095 - 100k download special (the drinking edition)
1:58:44
1:58:44
Play later
Play later
Lists
Like
Liked
1:58:44
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 relatio…
W
Weakly Weights
1
094 - Anthony Krznar on his competitive journey, alcoholism, body positivity, and changing feds
1:00:49
1:00:49
Play later
Play later
Lists
Like
Liked
1:00:49
Anthony, 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 ente…
W
Weakly Weights
1
093 - Hattie Boydle on strength training and physique competition
1:05:18
1:05:18
Play later
Play later
Lists
Like
Liked
1:05:18
Hattie 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 coac…
W
Weakly Weights
1
09??? - Robert Wilks on Wilks Points, World Powerlifting, and the IPF
50:19
50:19
Play later
Play later
Lists
Like
Liked
50:19
Robert 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 does…
Jacob 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.By weaklyweights
W
Weakly Weights
1
090 - What are you asking for? AKA Q&A #4
1:23:31
1:23:31
Play later
Play later
Lists
Like
Liked
1:23:31
Why? 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 stabilit…
W
Weakly Weights
1
089 - Eric Bodhorn on peaking effectively
1:02:30
1:02:30
Play later
Play later
Lists
Like
Liked
1:02:30
Eric, 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.…
W
Weakly Weights
1
088 - Joey Zinghini on practical nutrition coaching
1:16:55
1:16:55
Play later
Play later
Lists
Like
Liked
1:16:55
Joey 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 …
W
Weakly Weights
1
087 - Dan Godeassi on Pain and Tightness
1:27:12
1:27:12
Play later
Play later
Lists
Like
Liked
1:27:12
Official 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,…
W
Weakly Weights
1
086 - Mike Tuchscherer on RPE, emerging strategies, and finding what works
1:18:47
1:18:47
Play later
Play later
Lists
Like
Liked
1:18:47
Mike 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 …
The 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.By weaklyweights
W
Weakly Weights
1
084 - Jamie Smith on symmetry, acute:chronic workload, and the biopsychosocial model
1:11:55
1:11:55
Play later
Play later
Lists
Like
Liked
1:11:55
Jamie 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 …
W
Weakly Weights
1
083 - Dr Daniel Hackett on the Trainability of Women and Exercise Science
1:44:31
1:44:31
Play later
Play later
Lists
Like
Liked
1:44:31
Dr 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 trainer…
W
Weakly Weights
1
082 - Double Deadlift Specialisation
1:05:51
1:05:51
Play later
Play later
Lists
Like
Liked
1:05:51
Will 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 consumi…
Luke 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 practica…
The 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 a…
W
Weakly Weights
1
079 - Things that have helped us the most as lifters
53:00
53:00
Play later
Play later
Lists
Like
Liked
53:00
The 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.By weaklyweights
W
Weakly Weights
1
078 - Submaximal vs Push blocks for strength
1:17:06
1:17:06
Play later
Play later
Lists
Like
Liked
1:17:06
The 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 ca…
W
Weakly Weights
1
077 - Learning and Coaching Technique
1:39:48
1:39:48
Play later
Play later
Lists
Like
Liked
1:39:48
The 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 phe…
The 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.…
Thomas 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!By weaklyweights
W
Weakly Weights
1
074 - Nick Walters on Muscles and Mindset
1:03:02
1:03:02
Play later
Play later
Lists
Like
Liked
1:03:02
Nick 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 va…
W
Weakly Weights
1
073 - Natalie Hanson on equipped lifting and soft-skills of coaching
1:28:23
1:28:23
Play later
Play later
Lists
Like
Liked
1:28:23
3-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, touch…
W
Weakly Weights
1
072 - Charlie Athanassiou on Autoregulation and Mindset
1:24:57
1:24:57
Play later
Play later
Lists
Like
Liked
1:24:57
Charlie 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 t…
W
Weakly Weights
1
071 - Bulking and cutting for powerlifting
1:25:01
1:25:01
Play later
Play later
Lists
Like
Liked
1:25:01
The 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.By weaklyweights
