Strong Principles

Rob DelaCruz, Larry Medina, Zach Bragg
  • ٥٫٠ (٩)
  • اللياقة

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. قبل ٤ أيام

    GPP Can't Build Your Base

    GPP was never designed to build you a base. It was designed to keep Eastern Bloc athletes from going backwards in the off-season — and somewhere along the way, an entire industry turned a maintenance tool into a training program. Rob breaks down what the original literature actually says about general physical preparedness versus specific preparedness, why GPP works beautifully for total beginners and high-level athletes but fails the enormous group in between, and the point at which more mixed-modality work starts costing you skill, strength, and endurance instead of building them. Also covered: why every-day-is-a-GPP-day programming blunts the strength work you just did, the ratio Rob actually programs (four days building, one day testing), and the Leatherman analogy that makes the whole thing click — you don't build a house with a multi-tool, but it's a great thing to have once the house is up. If you've been grinding through mixed workouts for a year and your numbers haven't moved, this one explains why. Larry Medina, Zach Bragg, Pete Miller, and Rob Delacruz.

    GPP Can't Build Your Base

  2. ١٠ أغسطس

    Warm-Up Sets: Why Your Last Set Shouldn't Feel the Best

    Most people confuse warming up with warm-up sets. One raises body temperature and opens up your joints. The other is the barbell in your hands — and skipping it is why your third set finally feels good while the first two were a waste. In this episode, Zach, Rob, Larry, and Pete break down what a real ramp-up looks like: starting with an empty bar, stacking 10 to 15 practice reps, and making small jumps to your working weight so your central nervous system, movement pattern, and joints are all online before the load gets heavy. They get into why treating a compound lift like a skill (the way a golfer starts with a wedge, or a quarterback starts with short throws) drops injury risk and raises the quality of every rep that follows. They also cover the traps: rushing your ramp-up because a program gave you a fifteen-minute window, assuming you're "already warm" because you biked or rolled beforehand, and the myth that warm-up sets will fatigue you out of your working sets. If your last set is always the one that feels best, this episode explains what you're leaving on the table.

    Warm-Up Sets: Why Your Last Set Shouldn't Feel the Best

  3. ٣ أغسطس

    The Minimum Effective Dose: How to Hold Your Gains When Life Gets in the Way

    A week away from the gym feels like a setback. It usually isn't. In this episode, the crew breaks down what actually happens to your body when training stops — and how long you really have before it matters. One week: nothing meaningful. Two weeks: endurance dips, muscle holds. A month or more: now we're talking, but even then, the road back is shorter than the road that got you there the first time. We get into the real mechanics behind it: why the "deflated" look after time off is fluid and glycogen, not lost muscle. Why cross-education training the opposite limb can cut atrophy roughly in half when one side is casted or immobilized. How Pete kept sending signal to a shut-down tricep, pec, and lat after herniating his C7. And why holding onto muscle takes a fraction of the volume it took to build it — think one session a week of air squats, push-ups, and rows. The bigger trap isn't the time off. It's the all-or-nothing spiral: skipping the gym, so skipping the nutrition, so coming back and going way too hard on day one. We talk through the minimum effective dose approach to ramping back, why a deload might be exactly what you needed, and what to hand a client who's leaving for two months. You're not starting over. Just send a signal.

    The Minimum Effective Dose: How to Hold Your Gains When Life Gets in the Way

  4. ٢٧ يوليو

    Stop Negotiating With Yourself (The Perfect Scenario Doesn't Exist)

    Everybody has a goal. Almost nobody has a plan for the day the goal gets inconvenient. In this episode, Zach, Pete, Larry, and Wendy get into the quiet habit that stops most people from reaching what they say they want: negotiating with yourself. The big goal is "lose weight." The sub-goal is "but I want wine every night." Those two things don't align — and the negotiation is where the goal dies. The crew talks about why waiting for a perfect scenario is a trap, why motivation is the worst possible foundation to build on, and what to use instead: non-negotiables, habit stacking, and deciding once so you're not re-deciding every morning when the alarm goes off. Also in this episode: the rock star fantasy nobody actually wants, why "I'm not ready yet" is the wrong answer to the wrong question, the time audit that shows where your week really goes, and a reframe that beats willpower — instead of "never again," you just say not right now. Chapters: 0:00 Welcome 0:10 Negotiating with yourself 0:57 When sub-goals fight the big goal 1:53 The rock star fantasy 3:22 Creating non-negotiables 4:35 Decide once, not every morning 5:13 Practical first steps 6:06 Habit stacking 6:30 You can't build fitness on motivation 8:41 The perfect scenario myth 10:52 The time audit 11:49 Comparison is the thief of joy 13:08 "Not right now, later" 14:36 Stop negotiating with yourself Strong Principles is hosted by Zach Bragg, Pete Miller, Larry Medina, and Wendy Shafranski.

    Stop Negotiating With Yourself (The Perfect Scenario Doesn't Exist)

  5. ٢٠ يوليو

    You're "Not Doing Enough"? Good.

    You've probably said it, or thought it: "I don't feel like I'm doing enough." It's one of the most common statements we hear from people who come to us from high-intensity backgrounds — CrossFit, boot camps, no-rest-days culture — where more was always the answer. In this episode, Rob, Pete, Larry, and Wendy take apart the myth that more is better. More volume, more intensity, more days — it feels like progress, but it often quietly works against you. We dig into the law of diminishing returns, why you can get roughly 80% of your strength gains from just two well-programmed days a week, and why recovery is where results are actually built. Pete shares how cramming everything into each CrossFit session left him hurt, weaker, and going backwards. We cover the interference effect, newbie gains, how hormones and cortisol shift after 40, and why a sustainable long game beats any six-week burnout program. So if you feel like you're "not doing enough" — good. This conversation will change how you think about your week in the gym.

    You're "Not Doing Enough"? Good.

  6. ١٣ يوليو

    The Hierarchy of Correction: Why Your Coach Fixes What They Fix

    Ever wonder why your coach corrects one thing and lets another slide? It's not random — it's a hierarchy. Larry, Rob, and Zach break down the three-tier system coaches use to decide when and how to step in: first, is it safe (non-negotiable); second, are you getting the intended stimulus from the exercise; and third, the fine-tuning that separates good movement from great movement. They dig into real coaching scenarios — from spotting unsafe positions across a packed floor, to why two people doing the "same" exercise need different cues, to why hammering someone with too many corrections can backfire. If you've ever felt confused about why your coach said something one day and not the next, this episode explains exactly what's going on in their head.

    The Hierarchy of Correction: Why Your Coach Fixes What They Fix

  7. ٦ يوليو

    Become a Student of the Game: Why Educating Yourself Is the Key to Better Training

    Larry, Rob, and Zach dig into a side of fitness most people overlook: becoming genuinely educated about what you're doing and why. They break down the core movement patterns everyone should recognize (squat, lunge, hinge, carry, push, pull), why understanding the "why" behind an exercise makes coaching and group classes far more effective, and how body awareness — through mirrors, video, or coaching cues — helps you train smarter and avoid injury. The conversation also covers reading biofeedback and recovery signals, using RPE to adjust workouts day to day, and how self-education carries over from the gym into everyday movement and nutrition choices. Plus, a personal story about navigating conflicting advice from a doctor versus staying curious about your own body.

    Become a Student of the Game: Why Educating Yourself Is the Key to Better Training

  8. ٢٩ يونيو

    The Work Before the Workout: Why You Can't Skip the Warm-Up

    Larry, Zach, and Rob break down one of the most overlooked parts of training — the warm-up. If you're walking in late and jumping straight into the workout, or coasting through your mobility without intent, you're leaving real results on the table and quietly stacking up injury risk over time. In this episode: Why the warm-up is actually the workout before the workout — and how it primes your central nervous system, not just your body temperatureMobile joints vs. stable joints — the joint-by-joint approach and why tight ankles wreck your knees and hipsThe body finds mobility somewhere — what happens when you don't address tight hips, lats, or t-spine before a squat or a rowWhy "I just played golf" or "I rode my bike here" doesn't count as a warm-upRob's three-part formula — heart rate up, mobility with intent, then prime the movement pattern you're about to trainWhy the older you get, the more this matters — and what the data says about people who skipped warm-ups in their younger years If you've ever rushed through your prep work to save time, this one is going to change how you walk into your next session.

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التقييمات والمراجعات

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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.

المعلومات

  • صناع العمل
    Rob DelaCruz, Larry Medina, Zach Bragg
  • سنوات النشاط
    ٢٠٢٥ - ٢٠٢٦
  • الحلقات
    ٤٧
  • التقييم
    فاضح
  • موقع البرنامج على الويب
    Strong Principles

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