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Strong Principles

Rob DelaCruz, Larry Medina, Zach Bragg

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.

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  1. Rib Flare: Stop Leaking Strength and Learn to Brace 12:33
  2. Strong vs. Skinny: Why Frailty Is the Next Epidemic 15:22
  3. Holiday Survival Plan: Train Less, Just Don’t Stop 13:36
  4. A Group Program Is Not Your Program 16:14
  5. Most "Strength" Workouts Aren't Strength Training: 3 Principles That Actually Build Strength 13:52
  6. The Women of Vero Strength: Strong at 40, 60, and 80 10:34
  7. Train Around It: Injuries, Tweaks, and the Exercise That's Actually Right for You 14:08
  8. Twenty Pounds, No Perfect Plan or Small Goals, Real Change. 20:29
  9. GPP Can't Build Your Base 14:36
  10. Warm-Up Sets: Why Your Last Set Shouldn't Feel the Best 11:21
  11. The Minimum Effective Dose: How to Hold Your Gains When Life Gets in the Way 11:10
  12. Stop Negotiating With Yourself (The Perfect Scenario Doesn't Exist) 14:53
  13. You're "Not Doing Enough"? Good. 11:53
  14. The Hierarchy of Correction: Why Your Coach Fixes What They Fix 9:42
  15. Become a Student of the Game: Why Educating Yourself Is the Key to Better Training 16:45
  16. The Work Before the Workout: Why You Can't Skip the Warm-Up 14:47
  17. 5 Fitness Questions Every Beginner Asks 21:01
  18. Earn Your Right to Do a MetCon 11:01
  19. Stop Making These Fitness Programming Mistakes 16:48
  20. The Intimidation Gap: Welcoming Real People into Fitness 13:13
  21. Training Through Injury: Why Stopping Is Never the Answer 13:56
  22. If It Fits Your Macros: Why Food Quality Still Matters 19:31
  23. Beyond the Field: Why Your Young Athlete Needs an Off-Season 14:58
  24. The GLP-1 Trap: Trading Obesity for Muscle Loss?
  25. Are You Wasting Your Time? The Science of "One-Week" Concurrent Training
  26. Testing vs. Training: Are You Breaking or Building? 19:14
  27. Exercise Snacks, Balance, and the Protein Gap 20:38
  28. Beyond the Treadmill: Why Your Cardio Needs a Plan
  29. The Bone Density Blueprint
  30. Biohack the Right Way: Why the Pillars Come First
  31. The $1,000 Home Gym Challenge & What to Look for in a Pro Gym
  32. Tech vs. Intuition: How to Use Fitness Data Without Letting It Control Your Life
  33. The Skill of Strength: Why "Constantly Varied" Might Be Holding You Back
  34. How to Succeed in a Group Strength Program: Tips for New Athletes 19:52
  35. Finding Your Training "Sweet Spot" and Checking the Ego 17:53
  36. Beyond the Deadline: Why Training for Life Trumps Training for an Event 17:30
  37. Stop Waiting for January 1st: The Case for Starting Your Fitness Journey Now 13:04
  38. The Anatoly Effect: Why Looks Are Deceiving and Strength Isn't Always Size 18:20
  39. Future-Proofing Your Body: Dynamic Power, Rotation, and Injury-Proofing Your Life 23:54
  40. Beyond the Leaderboard: Shifting Your Gym Culture to Focus on Strength and Quality Movement 19:24
  41. Stop Crushing Yourself: The Restorative Power of Low-Intensity (Zone 2) Training 15:27
  42. Group Class vs. Personal Training: Who Gets the Most Success? 14:46
  43. Are You Being Tricked? The Short-Term Rush of Intensification Training 17:31
  44. AI vs. Coach: The Future of Programming in the Fitness Industry 16:01
  45. Movement Quality: The Non-Negotiable First Step in Your Strength Journey 13:15
  46. Cardio vs. Muscle: The Real Principles of Lasting Fat Loss 18:15
  47. Strong Principles: The Top 5 Excuses: Why People Quit the Gym (and Why They Should Stop) 16:26
  48. Strong Principles: The Blueprint for a Balanced Strength and Conditioning Program 19:40
  49. Strong Principles: How to Spot a Snake Oil Program 14:41
  50. The Six Foundational Movement Patterns 27:10