Evidence Strong | Weightlifting Science

Evidence Strong

The science of Olympic weightlifting and strength sports. Join expert conversations on the latest research and coaching trends. Each episode delivers actionable, science-driven tips for enhancing power and strength training. Want more? Check out extended episodes at https://www.patreon.com/collection/119238

  1. Best Attempt Jumps for Squat, Bench & Deadlift (New Data) – with Ian Darragh

    1D AGO

    Best Attempt Jumps for Squat, Bench & Deadlift (New Data) – with Ian Darragh

    🏋️‍♀️ Extended version of this interview: https://www.patreon.com/posts/perfect-jumps-152354506 🏋️‍♀️ What is an optimal jump between the first and the second lift in the powerlifting competition? What is the best jump between the second and the third? Dr. Ian Darragh has analyzed 90 thousands of competition records to establish what the successful jumps should be between bench, squat, and deadlift attempts in competition. Ian Darragh holds a PhD in Exercise Physiology and has recently completed a postdoctoral fellowship in data science and biostatistics. He is a former junior international weightlifter and has over 15 years of lifting and 10 years of coaching experience. He has an interest in physiology, performance, and health research. He currently works as a research fellow in orthopedics and sports medicine at the Geisinger Health System in northeast Pennsylvania. Enjoy! ❤️ Join Evidence Strong Patreon: https://www.patreon.com/evidencestrong ▶️ Watch the episodes on YouTube: https://www.youtube.com/playlist?list=PL9L-_m0WGD_7xV0sf87Zy7oMVDdtqR3bG 🖼️ Weightlifting research infographics: https://evidencestrong.com ✉️ Follow Ian Darragh: 🔹 https://www.researchgate.net/profile/Ian-Darragh 🔹 https://www.linkedin.com/in/ian-darragh-001287125/ 🔹 https://www.instagram.com/beanswole/ 💪 Follow Evidence Strong: 🔹 https://www.instagram.com/evidence_strong 🔹 https://x.com/EvidenceStrong All the content is for informational purposes only and is not intended as medical, nutritional, coaching, or financial advice, nor does it substitute for advice from your health care professional/provider. Any actions you will take, changes you will make to your nutrition, training or health care, are on your own responsibility and not mine.

    39 min
  2. Why Lifters Break Under Pressure (And How to Fix It) – With Hilary Galvin

    MAR 11

    Why Lifters Break Under Pressure (And How to Fix It) – With Hilary Galvin

    🏋️‍♀️ Extended version of this interview: https://www.patreon.com/posts/underperforming-152008960 🏋️‍♀️ Have you ever heard of “choking”, when a lifter is unable to perform on the platform what should be an easy lift? Hilary Galvin devoted her undergraduate thesis to this phenomenon, researching choking in Irish weightlifters. Hilary Galvin is a personal trainer, weightlifting coach, and psychology graduate with nine years of experience in the sport as an athlete, fan, and technical official. A former nurse with ten years of clinical experience, Hilary recently transitioned into coaching and brings a strong background in health and psychology to her practice. She is passionate about helping lifters and everyday people improve their confidence, resilience, and performance through evidence-informed coaching. Enjoy! ❤️ Join Evidence Strong Patreon: https://www.patreon.com/evidencestrong ▶️ Watch the episodes on YouTube: https://www.youtube.com/playlist?list=PL9L-_m0WGD_7xV0sf87Zy7oMVDdtqR3bG 🖼️ Weightlifting research infographics: https://evidencestrong.com ✉️ Follow Hilary Galvin: 🔹 https://www.instagram.com/hilary.weightlifting 💪 Follow Evidence Strong: 🔹 https://www.instagram.com/evidence_strong 🔹 https://x.com/EvidenceStrong All the content is for informational purposes only and is not intended as medical, nutritional, coaching, or financial advice, nor does it substitute for advice from your health care professional/provider. Any actions you will take, changes you will make to your nutrition, training or health care, are on your own responsibility and not mine.

    28 min
  3. How Overtraining Destroys Strength (And How to Prevent It) — with Andy Fry

    MAR 4

    How Overtraining Destroys Strength (And How to Prevent It) — with Andy Fry

    🏋️‍♀️ Extended version of this interview: https://www.patreon.com/posts/overtraining-for-151419281 🏋️‍♀️ Overtraining can be a serious problem for any athlete. In this conversation, Dr Andy Fry explains how coaches can monitor, detect, and prevent overtraining to protect athlete health and performance. After a long career in academia, including directing the Jayhawk Athletic Performance Laboratory at the University of Kansas, Andy launched Fry Sports Performance, LLC. Drawing on his experience as a coach, teacher, and researcher, Fry Sports Performance focuses on helping athletes maximise their potential. Andy also served as Vice President of the National Strength & Conditioning Association and received the NSCA’s Boyd Epley Award for Lifetime Achievement. Enjoy! ❤️ Join Evidence Strong Patreon: https://www.patreon.com/evidencestrong ▶️ Watch the episodes on YouTube: https://www.youtube.com/playlist?list=PL9L-_m0WGD_7xV0sf87Zy7oMVDdtqR3bG 🖼️ Weightlifting research infographics: https://evidencestrong.com ✉️ Follow Andy Fry: 🔹 https://www.linkedin.com/in/andrew-fry-a3a21137a/ 🔹 Fry Sports Performance LLC | Athletic Performance 💪 Follow Evidence Strong: 🔹 https://www.instagram.com/evidence_strong 🔹 https://x.com/EvidenceStrong All the content is for informational purposes only and is not intended as medical, nutritional, coaching, or financial advice, nor does it substitute for advice from your health care professional/provider. Any actions you will take, changes you will make to your nutrition, training or health care, are on your own responsibility and not mine.

    52 min
  4. Youth Weightlifting Norms: How to Tell If an Athlete Is Ahead or Behind — Zack Gillen

    FEB 24

    Youth Weightlifting Norms: How to Tell If an Athlete Is Ahead or Behind — Zack Gillen

    🏋️‍♀️ Extended version of this interview: https://www.patreon.com/posts/normative-values-150647943 🏋️‍♀️ If you’ve ever wondered how well your youth lifter is progressing, this interview is for you. Zack analysed data from the IWF Youth World Championships (2019–2023), examining percentile rankings, sex differences, and weight class differences. You can compare the snatch, clean & jerk, or total directly (in kg) or using scaled values. Zack Gillen is an Assistant Professor in the Department of Kinesiology at Mississippi State University, where he directs the Resistance Exercise Performance Lab. His lab researches non-invasive assessments of musculoskeletal adaptations to training, with a primary emphasis on resistance training. He completed his bachelor’s and master’s degrees in Exercise Physiology at Midwestern State University, and his PhD in Exercise Physiology & Nutrition at the University of Nebraska–Lincoln. He has also competed in Olympic weightlifting and has several years of experience as a strength and conditioning coach at both the collegiate and youth levels. Enjoy! Original research paper(s): Gillen Z. Percentile Rankings and Normalization of Performance for Youth International Weightlifting Federation World Championships Competitors. International Journal of Strength and Conditioning. 2025 Aug 15;5(1). https://journal.iusca.org/index.php/Journal/article/view/404 ❤️ Join Evidence Strong Patreon: https://www.patreon.com/evidencestrong ▶️ Watch the episodes on YouTube: https://www.youtube.com/playlist?list=PL9L-_m0WGD_7xV0sf87Zy7oMVDdtqR3bG 🖼️ Weightlifting research infographics: https://evidencestrong.com ✉️ Follow Zack Gillen: 🔹 www.linkedin.com/in/zmgillen 🔹 https://www.instagram.com/zmgillen/ 💪 Follow Evidence Strong: 🔹 https://www.instagram.com/evidence_strong 🔹 https://x.com/EvidenceStrong All the content is for informational purposes only and is not intended as medical, nutritional, coaching, or financial advice, nor does it substitute for advice from your health care professional/provider. Any actions you will take, changes you will make to your nutrition, training or health care, are on your own responsibility and not mine.

    28 min
  5. Why Steroid Science Is More Complex Than You Think — with Luke Pelton

    FEB 18

    Why Steroid Science Is More Complex Than You Think — with Luke Pelton

    🏋️‍♀️ Extended version of this interview: https://www.patreon.com/posts/anabolic-and-150216092 🏋️‍♀️ How do anabolic androgenic steroids actually work? What do we know from human studies versus animal models? And do steroids alter gene expression in skeletal muscle? In this episode, Luke Pelton breaks down the science behind anabolic androgenic steroids—separating evidence from speculation—without hype or exaggeration. Dr. Pelton is an Assistant Professor of Exercise Science and Human Performance Lab Coordinator at Springfield College, where his teaching and research focus on neuromuscular physiology, reproductive endocrinology, and resistance training. His work bridges clinical research and applied performance, and he also serves as Head of Coaching Education at Strong for Life Co., an online strength-training platform. Enjoy! ❤️ Join Evidence Strong Patreon: https://www.patreon.com/evidencestrong ▶️ Watch the episodes on YouTube: https://www.youtube.com/playlist?list=PL9L-_m0WGD_7xV0sf87Zy7oMVDdtqR3bG 🖼️ Weightlifting research infographics: https://evidencestrong.com ✉️ Follow Luke Pelton: 🔹 https://www.instagram.com/dr_lukey_lifts/ 🔹 https://www.researchgate.net/profile/Luke-Pelton 🔹 https://springfield.edu/directory/luke-pelton 💪 Follow Evidence Strong: 🔹 https://www.instagram.com/evidence_strong 🔹 https://x.com/EvidenceStrong All the content is for informational purposes only and is not intended as medical, nutritional, coaching, or financial advice, nor does it substitute for advice from your health care professional/provider. Any actions you will take, changes you will make to your nutrition, training or health care, are on your own responsibility and not mine.

    42 min
  6. Youth Weightlifting — What Really Drives Performance? With Bartosz Malak

    FEB 10

    Youth Weightlifting — What Really Drives Performance? With Bartosz Malak

    🏋️‍♀️ Extended version of this interview: https://www.patreon.com/posts/performance-in-148171612 🏋️‍♀️ What does the performance of youth Olympic weightlifters depend on? And does this relationship differ between girls and boys? In this episode, Bartosz Malak and his team discuss findings from their study of young lifters across six weightlifting clubs in Poland. Bartosz Malak is a weightlifting coach, neurobiologist, and entrepreneur. He currently works with LKS Budowlani-Kucera and the Polish Junior Weightlifting National Team, and is the head of the weightlifting coaching program at the Poznań University of Physical Education. He is also the founder of the Institute of Sport and Science. Enjoy! Original research paper(s): Bartkowiak S, Kozieł S, Krzykała M, Karpowicz K, Konarski JM, Malak B. Are Sex Differences in Youth Weightlifting Performance Explained by Fat-Free Mass? A Controlled Analysis. The Journal of Strength & Conditioning Research. 2022 May 9:10-519. https://journals.lww.com/nsca-jscr/fulltext/2026/01000/are_sex_differences_in_youth_weightlifting.8.aspx ❤️ Join Evidence Strong Patreon: https://www.patreon.com/evidencestrong ▶️ Watch the episodes on YouTube: https://www.youtube.com/playlist?list=PL9L-_m0WGD_7xV0sf87Zy7oMVDdtqR3bG 🖼️ Weightlifting research infographics: https://evidencestrong.com ✉️ Follow Bartosz Malak: 🔹 https://www.researchgate.net/profile/Bartosz-Malak 🔹 https://budowlani-kucera.pl 💪 Follow Evidence Strong: 🔹 https://www.instagram.com/evidence_strong 🔹 https://x.com/EvidenceStrong All the content is for informational purposes only and is not intended as medical, nutritional, coaching, or financial advice, nor does it substitute for advice from your health care professional/provider. Any actions you will take, changes you will make to your nutrition, training or health care, are on your own responsibility and not mine.

    18 min
  7. Strength Training in Pregnancy: What’s Actually Safe? With Katja Ungersböck

    FEB 4

    Strength Training in Pregnancy: What’s Actually Safe? With Katja Ungersböck

    🏋️‍♀️ Extended version of this interview: https://www.patreon.com/posts/strength-in-with-148168365 🏋️‍♀️ Research increasingly shows that exercise — including heavy lifting — can be beneficial during pregnancy. But how do health professionals view strength training for pregnancy in real-world practice? Katja interviewed five healthcare professionals to explore their perspectives and uncovered several important insights. Katja Ungersböck completed her Bachelor’s degree in Physiotherapy at IMC Fachhochschule Krems, Austria. She currently works at Universitätsklinikum Hochegg, primarily with neurological patients, and has recently completed additional training in sports physiotherapy. Outside of work, she is passionate about physical activity, including gym training, climbing, hiking, and skiing. Enjoy! Original research paper(s): Ungersböck, K., Lichtenwörther, J., & Miksch, T. (2024). Strength Training in the Third Trimester of Pregnancy: A Qualitative Survey of Health Care Experts. Poster session presented at ICS Congress 2024, Madrid, Spain. https://research.imc.ac.at/en/publications/strength-training-in-the-third-trimester-of-pregnancy-a-qualitati/ ❤️ Join Evidence Strong Patreon: https://www.patreon.com/evidencestrong ▶️ Watch the episodes on YouTube: https://www.youtube.com/playlist?list=PL9L-_m0WGD_7xV0sf87Zy7oMVDdtqR3bG 🖼️ Weightlifting research infographics: https://evidencestrong.com ✉️ Follow Katja Ungersboeck: 🔹 https://www.instagram.com/katjaungersboeck/ 💪 Follow Evidence Strong: 🔹 https://www.instagram.com/evidence_strong 🔹 https://x.com/EvidenceStrong All the content is for informational purposes only and is not intended as medical, nutritional, coaching, or financial advice, nor does it substitute for advice from your health care professional/provider. Any actions you will take, changes you will make to your nutrition, training or health care, are on your own responsibility and not mine.

    17 min
  8. Belt or no belt when squatting? With Yoshaun Hunter

    JAN 28

    Belt or no belt when squatting? With Yoshaun Hunter

    🏋️‍♀️ Extended version of this interview: https://www.patreon.com/posts/belt-or-no-belt-148165933 🏋️‍♀️ In this interview, Yoshaun Hunter breaks down findings from his Master’s research comparing belted and unbelted back squats, using barbell velocity to understand how belts influence load, speed, and power. We discuss what the data means for coaches, when belt use makes sense in training, and when it may be unnecessary. Yoshaun Hunter completed his Master’s degree in Kinesiology at Troy University. He is a Certified Strength and Conditioning Specialist (NSCA) and was born and raised in Kingston, Jamaica. Enjoy! Original research thesis: Hunter YS. A Comparison Between Barbell Back Squat Velocity Belted vs Unbelted (Master’s thesis, Troy University). https://www.proquest.com/openview/87071759fc7a052fd49a791d1fb33b97/1?pq-origsite=gscholar&cbl=18750&diss=y ❤️ Join Evidence Strong Patreon: https://www.patreon.com/evidencestrong ▶️ Watch the episodes on YouTube: https://www.youtube.com/playlist?list=PL9L-_m0WGD_7xV0sf87Zy7oMVDdtqR3bG 🖼️ Weightlifting research infographics: https://evidencestrong.com ✉️ Follow Yoshaun Hunter: 🔹 https://www.tiktok.com/@yolifting 🔹 https://www.instagram.com/yo.lifting/ 💪 Follow Evidence Strong: 🔹 https://www.instagram.com/evidence_strong 🔹 https://x.com/EvidenceStrong All the content is for informational purposes only and is not intended as medical, nutritional, coaching, or financial advice, nor does it substitute for advice from your health care professional/provider. Any actions you will take, changes you will make to your nutrition, training or health care, are on your own responsibility and not mine.

    9 min
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The science of Olympic weightlifting and strength sports. Join expert conversations on the latest research and coaching trends. Each episode delivers actionable, science-driven tips for enhancing power and strength training. Want more? Check out extended episodes at https://www.patreon.com/collection/119238

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