Strong Principles

Rob DelaCruz, Larry Medina, Zach Bragg
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Strong Principles is a no-nonsense fitness podcast created for everyday people—whether you're from the local gym or halfway across the world. Each episode breaks down key weightlifting movements, explores smart and sustainable training strategies, and helps you avoid the common pitfalls of bad fitness programming. Whether you're just getting started or refining your approach, Strong Principles gives you the tools, mindset, and knowledge to train with purpose and stay on track.

  1. Beyond the Treadmill: Why Your Cardio Needs a Plan

    5 H LALU

    Beyond the Treadmill: Why Your Cardio Needs a Plan

    Strength is the Base: While the show focuses on "Strong Principles," conditioning is the necessary partner to strength for true longevity and health. Cardio vs. Conditioning: "Cardio" is general movement (walking, hiking, pickleball); "Conditioning" is programmed training with specific intent, heart rate monitoring, and progression. The Power of Intent: Training with specific intervals (like the 30/30 air bike method) builds mental toughness and physiological adaptations that mindless jogging cannot. Energy Systems 101: A breakdown of Aerobic (long-duration) vs. Anaerobic (short-burst/power) systems and how they physically change the structure of the heart. Work Capacity: Why you need to train the ability to move through multiple different physical stressors (strength, speed, and struggle) without "gassing out."

  2. The Bone Density Blueprint

    10 FEB

    The Bone Density Blueprint

    Episode Highlights: The "Bang for Your Buck" Ratio: Why one focused strength session can overshadow a week of supplement-style workouts.The Science of Osteoblasts: How mechanical stress and gravity force your bones to get harder and denser.The Durability Gap: Why many women are "chronically over-exercised and under-nourished," and how to fix the signal.The Three Pillars of Recovery: Why no program can outwork poor sleep, low protein, or dehydration.Case Study: The 72-year-old "Hero" who reversed osteoporosis through twice-a-week strength training.Key Movement Patterns Discussed: The Compound Big Three: Squatting, Deadlifting, and Pressing.Unilateral Loading: Using single-side movements to fix discrepancies found in bone density scans.Real-World Carryover: Training for the ability to pick up heavy objects and stand up with confidence.Resources Mentioned: DEXA Scan: The gold standard for measuring bone density and visceral fat.The "Strong Principles" Pillars: Referencing the foundational framework from previous episodes.

  3. 2 FEB

    Biohack the Right Way: Why the Pillars Come First

    Biohacking and interventions are great, but they are "force multipliers," not foundations. If your foundation is weak, there is nothing for those tools to multiply. This episode focuses on returning to the basics to ensure your "health bank account" stays in the black. What You’ll LearnThe 80/20 Rule of Health: Why Nutrition, Sleep, and Exercise account for the vast majority of your results.The Supplement Trap: How Pete tried to fix low iron and magnesium with beet root juice and why blood work is a non-negotiable step. The Foundation of Nutrition: Why you should prioritize whole foods and protein-oriented meals before worrying about complex macro-counting. The Problem with Sleep Narcotics: Why "tranquilizing" yourself with sleep aids prevents the lymphatic flushing your brain needs.Recovery vs. Programming: If you need a cold plunge just to survive your workout, your volume might be the problem.Key Timestamps[00:00:45] – The trap of biohacking vs. the pillars.[00:02:01] – Pete’s story: Why you can’t "out-beet" a bad lifestyle.[00:04:40] – The simplicity of whole foods and protein.[00:06:59] – The dangers of using narcotics/tranquilizers for sleep.[00:09:18] – Thinking of health as a "bank account" (Investments vs. Small Exchanges). [00:15:15] – Using recovery modalities to mask bad programming.[00:17:51] – Final rituals: Sleep hygiene and strength training.Key Takeaways Nutrition: Aim for 80% whole foods and protein close to your body weight. Sleep: Create a ritual and stay off screens to allow for natural recovery. Exercise: A balanced strength training program with some conditioning is better than high-intensity "sugar-chasing" every day.

  4. The $1,000 Home Gym Challenge & What to Look for in a Pro Gym

    26 JAN

    The $1,000 Home Gym Challenge & What to Look for in a Pro Gym

    Building a home gym can be overwhelming and expensive. The Strong Principles crew debates the best way to spend a $1,000 budget, focusing on versatility and "bang for your buck." They also dive into how to evaluate a commercial gym and which pieces of equipment actually move the needle for your health and performance. The $1,000 Home Gym "Starter Pack"The guys shared their top picks for a minimal, effective home setup: Adjustable Dumbbells: The ultimate space-saver (Rob recommends sets going up to 80 lbs).The Custom Sandbag: A versatile tool for squats, carries, and throws.Pro Tip: Fill a 150 lb bag with rubber mulch and sand to keep it firm and easy to grip.Adjustable Bench: Vital for incline and decline work.Kettlebells: Great for high-intensity, functional movement.Evaluating a Professional GymDon't just join a gym because it has 50 treadmills. Look for these high-value tools: The Sled: Unmatched for conditioning and knee health.Landmine Attachment: Versatile for rotational moves, rows, and presses.Suspension Trainers (TRX): Excellent for bodyweight accessory work.Air Bikes: The "gold standard" for low-impact, high-intensity intervals.Key TakeawaysPrioritize Versatility: If you're on a budget, buy tools that allow for hundreds of movements (like dumbbells) rather than one (like a leg extension machine).Buy Used: Facebook Marketplace is a gold mine for iron plates and racks—they don't "go bad."Conditioning Efficiency: If you can only buy one cardio machine, make it an Air Bike. It’s safer for joints and elicits a better anaerobic response than a treadmill.Coaching > Chrome: A gym’s value is found in its programming and community, not the shine on its machines.Timestamped Outline[00:00:13] The $1,000 Home Gym Challenge starts.[00:01:27] Why adjustable dumbbells are worth the investment.[00:01:55] The versatility of the sandbag (and how to fill it properly).[00:03:39] Hunting for deals on Facebook Marketplace.[00:04:25] The Landmine: The most underrated tool in the rack.[00:06:19] How to actually choose a new gym (Programming vs. Equipment).[00:06:55] Why every gym needs a sled for "knee health" and conditioning.[00:08:52] Traditional sleds vs. Magnetic resistance (Torque) sleds.[00:10:21] The Air Bike: Why it’s the king of conditioning tools.[00:12:02] Thoughts on "The Mirror" and Tonal home systems.[00:13:44] Treadmills vs. Running outside.[00:15:20] The Lat Pull-Down: Why it’s the best machine for building pull-up strength.[00:18:05] Final Takeaway: Start with dumbbells.

  5. Tech vs. Intuition: How to Use Fitness Data Without Letting It Control Your Life

    12 JAN

    Tech vs. Intuition: How to Use Fitness Data Without Letting It Control Your Life

    The crew discusses the pros and cons of fitness wearables and recovery technology. While these tools are excellent for tracking trends in sleep and heart rate variability (HRV), they often fail when it comes to calorie tracking and can lead to a "mental block" if an athlete relies too heavily on a device's recovery score. The episode highlights the best ways to use tech as a guide rather than a master. Key TakeawaysThe Calorie Myth: Wearables are notoriously inaccurate at tracking calories because they cannot account for individual metabolic adaptation. As you get fitter, you burn fewer calories doing the same work—something most trackers fail to recognize.The Psychology of Recovery: Letting a "3% recovery" score stop you from training can be a mistake. Zach explains how performance is often more about mindset and preparation than what an app says.The Alcohol Awakening: One of the greatest benefits of wearables has been showing users the objective data on how alcohol destroys sleep quality and recovery.Accuracy Hierarchy: For heart rate tracking, chest straps (like the Morpheus) remain superior to wrist-based sensors.Maintenance Tools: The guys weigh in on "low-tech" high-value tools like massage guns (Theraguns) for self-maintenance and improving blood flow.Timestamp Chapters00:00 – Introduction to Fitness Tech 01:14 – Why your watch is wrong about calories burned 02:30 – The "3% Recovery" Trap: Don't let your phone coach you 04:21 – The "Double-Edged Sword" of sharing fitness data 05:38 – How wearables changed the alcohol industry 06:44 – The Morpheus & Heart Rate Variability (HRV) 08:00 – Sleep tracking: Apple Watch vs. Whoop vs. Aura Ring 08:37 – Rob’s "Eight Sleep" mattress setup and the importance of cooling 09:50 – The practical use of Theraguns and massage tools 11:20 – Final Verdict: Use tools, don't be used by them

  6. 5 JAN

    The Skill of Strength: Why "Constantly Varied" Might Be Holding You Back

    The crew dives deep into the "nerdy" side of programming to debunk popular fitness myths. They discuss the history of muscle confusion, the pitfalls of high-intensity randomness, and the physiological principles that actually drive growth—like the SAID principle and the Repeated Bout Effect. The goal of today’s talk is to help listeners distinguish between what sounds "fun" and what actually creates long-term, injury-free progress. Key TakeawaysThe Myth of Muscle Confusion: Constantly changing exercises prevents you from mastering the "skill" of the movement, which is required for actual muscle growth.Planned Variation > Randomness: You don't need a new workout every day. You need a consistent movement pattern (like a squat) with smart, planned variations to avoid plateaus.The SAID Principle: (Specific Adaptation to Imposed Demands). Your body gets better at exactly what you tell it to do. If you want a better back squat, you have to back squat.Movement Economy: Conditioning isn't just about "cardio." The more efficiently you move, the less energy you waste, allowing you to go longer and harder without extra fatigue.The Danger of Failure: Training to failure, especially on complex lifts like deadlifts or squats, can crush your nervous system and lead to injury. Consistency beats intensity 90% of the time.

  7. 29/12/2025

    How to Succeed in a Group Strength Program: Tips for New Athletes

    Entering a group class for the first time or transitioning from one-on-one personal training to a group environment can feel like learning a foreign language. In this episode, Wendy, Rob, Larry, and Zach break down why 'turning your brain off' is the biggest mistake you can make in a group class. They share actionable tips on how to build self-sufficiency, communicate with your coaches, and move past the intimidation factor to become a true 'student of the game.' Beyond the movements, you’ll learn how to immerse yourself in the community and shift your mindset to train for life, rather than just a one-off event like a 5k or a wedding. Join the team to discover how to turn the gym into a lifelong practice rather than a temporary chore.

    20 mnt

  8. 22/12/2025

    Finding Your Training "Sweet Spot" and Checking the Ego

    Is your ego standing in the way of your progress? Today on Strong Principles, Wendy, Rob, and Larry explore the "Sweet Spot" of training. We tackle the two biggest mistakes seen in the gym: not pushing hard enough and pushing too hard with terrible form. Whether you’re someone who sticks to the same light weights out of habit or someone who loads the bar for "ego reps," this episode is a wake-up call to the importance of movement quality. We discuss why "Pristine Reps" (PRs) are the only metric that truly matters and why treating lifting as a skill—rather than just a workout—is the secret to longevity. Plus, we pull back the curtain on the "boring" habits of elite athletes, including Rob's 3:00 AM mobility routine, and explain why you might need to "regress to progress." Stop chasing numbers and start chasing quality. Tune in to learn how to find your intensity without losing your form.

    18 mnt
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Strong Principles is a no-nonsense fitness podcast created for everyday people—whether you're from the local gym or halfway across the world. Each episode breaks down key weightlifting movements, explores smart and sustainable training strategies, and helps you avoid the common pitfalls of bad fitness programming. Whether you're just getting started or refining your approach, Strong Principles gives you the tools, mindset, and knowledge to train with purpose and stay on track.

Informasi

  • Kreator
    Rob DelaCruz, Larry Medina, Zach Bragg
  • Tahun Aktif
    2025 - 2026
  • Episode
    28
  • Penilaian
    Eksplisit
  • Situs Web Acara
    Strong Principles