This week, I sat down with Stephanie Mock Grubbs — former Division I athlete, collegiate S&C coach and athletic director, and now Major League strength coach with the Houston Astros — to talk about what high performance really looks like over a 162-game season.

We discuss how she uses microdosing strength training in-season, what it means to lift when every day is game day, and how she finds “maximal effective doses” inside a chaotic schedule of travel, night games, and quick turnarounds.

We close with practical advice for young coaches who want to work in pro sport: how to diversify your skill set, why collaborating with academics and sport scientists matters, and why mentorship and humility still sit at the center of good coaching.

Enjoy.

Sign up for the Power and Strength Summit (Jan. 24th/25th) to hear Steph's presentation on creating a framework for microdosing strength training:

https://powerandstrengthsummit.com/

Follow Steph:

https://www.instagram.com/coachstephgrubbs/?hl=en

https://x.com/CoachStephMock

Follow me and get coaching:

⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/josh_philwl/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

https://www.instagram.com/philosophicalweightlifting/

Weightlifting House: code PHILWL for 10% off

⁠⁠⁠⁠⁠⁠⁠⁠https://www.weightliftinghouse.com⁠⁠⁠⁠⁠⁠⁠⁠

Onyx: with code PHILWL for 10% off

⁠⁠⁠⁠⁠⁠⁠/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.onyxstraps.com/⁠

This week, I sat down with Dr. Lee Bell — researcher, practitioner, and senior lecturer in Sport & Exercise Science — to explore one of the most misunderstood areas in strength training: how hard we should train.

Lee has spent years studying overreaching, deloading, and the messy realities of bridging science with practice. We dive into his recent squat-overreaching study, the challenges of defining terms like “overtraining,” and why the human side of training — trust, communication, and honest feedback — matters.

We talk about why some athletes feel terrible yet hit PRs, how allostatic load shapes performance, and what coaches can learn from observing training rather than chasing perfect models.

Enjoy.

Follow Lee's work:

https://www.researchgate.net/profile/Lee-Bell

https://www.instagram.com/lee3ell/?hl=en

Follow me and get coaching:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/josh_philwl/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

https://www.instagram.com/philosophicalweightlifting/

Weightlifting House: code PHILWL for 10% off

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.weightliftinghouse.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Onyx: with code PHILWL for 10% off

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.onyxstraps.com/⁠

This week, I sat down with Leo Totten — coach, educator, and founder of Totten Training Systems and East Coast Gold Weightlifting.

Leo has spent over five decades shaping American weightlifting as an athlete, coach, and mentor. We discuss the evolution of training — from learning the Olympic lifts out of old Strength & Health magazines to building one of the most successful club systems in the country.

We talk about the roots of programming, the balance between research and experience. Leo also reflects on the importance of mentorship, legacy, and doing things “the right way, for the right reasons, with the right people.”

Enjoy.

Sign up for Leo's mentorship group:

https://www.tottentraining.com/coaching-mentor-program

Follow me and get coaching:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/josh_philwl/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

https://www.instagram.com/philosophicalweightlifting/

Weightlifting House: code PHILWL for 10% off

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.weightliftinghouse.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Onyx: with code PHILWL for 10% off

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.onyxstraps.com/⁠

This week, I’m joined by Seb Ostrowicz of Weightlifting House to break down the IWF’s new bodyweight categories and what they mean heading into LA 2028.

We get into:

• - Why the new classes were created and how the IOC forced the reshuffle

• - The 65/75/85/95/110/+110 and 53/61/69/77/86/+86 structure and where it makes zero sense

• - Who wins, who gets screwed, and why some lifters now have to make insane jumps

• - How stricter testing, body size, and talent pools are reshaping top-end performances

• - A quick life + projects catch-up, including my PhD work and what’s next for Weightlifting House

  
  

If you care about elite weightlifting, qualification strategy, or how these changes will shape the next generation of freaks on the platform, this one’s for you.

Enjoy.

Follow Seb and WH:

https://www.instagram.com/seb_ostrowicz/

https://www.instagram.com/weightlifting_house/

Follow me and get coaching:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/josh_philwl/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

https://www.instagram.com/philosophicalweightlifting/

Weightlifting House: code PHILWL for 10% off

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.weightliftinghouse.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Onyx: with code PHILWL for 10% off

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.onyxstraps.com/⁠

This week, I sat down with Dr. Chris Taber — researcher, sport scientist, and professor at Sacred Heart University — to unpack the art and science of program design.

We dive into how hypertrophy, novelty, and creativity fit into long-term athlete development, and why variation may be the key to sustaining progress. Dr. Taber also shares findings from his latest research comparing traditional and motor-assisted flywheel training for hypertrophy.

Enjoy.

Follow Chris:

⁠https://www.instagram.com/drchristaber/⁠

⁠https://www.researchgate.net/profile/Christopher-Taber

Follow me and get coaching:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/josh_philwl/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

https://www.instagram.com/philosophicalweightlifting/

https://www.philosophicalweightlifting.com/

Weightlifting House: code PHILWL for 10% off

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.weightliftinghouse.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Onyx: with code PHILWL for 10% off

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.onyxstraps.com/⁠

This week, I’m joined by Dani Myers Glynn — better known as @DaniLiftsHeavy — alongside today's co-host Mandi from the Two Girls, One Bar podcast. We discuss Dani’s prep for the upcoming IDFPA World Championships in South Korea and what it really takes to get butt-ass strong.

We break down the training model that’s carried her from Nationals to Worlds, including how we’ve shifted from traditional high-rep progressions to lower-rep, high-intensity blocks, managed volume across lifts, and adapted training after dropping weight classes. We also dig into athlete psychology, the coach–athlete relationship, and the fine line between “high-performance mindset” and training for health.

Outside of training, we talk about fundraising for Worlds, building community through authenticity, and how Dani’s Lift Heavy brand has become a movement for inclusivity and strength at every size.

Enjoy.

Help us get to South Korea:

Donate directly - https://bio.site/daniliftsheavy

Buy merch - https://www.bonfire.com/daniliftsheavy/ and https://www.bonfire.com/hot-people-lift-heavy/

Follow Dani:

https://www.instagram.com/daniliftsheavy/

Follow Mandi and the 2 Girls, 1 Bar podcast:

https://www.instagram.com/mandimurakami/

https://www.instagram.com/2girls1barpod/

Follow me and get coaching:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/josh_philwl/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

https://www.instagram.com/philosophicalweightlifting/

https://www.philosophicalweightlifting.com/

This week, Jessie Stemo joins me for a wide-ranging conversation on building a career in weightlifting. We dig into her journey from “hobby land” coaching to doing it full-time, and what it really takes to make coaching sustainable in a sport without much money.

Jessie shares how she balanced one-on-one coaching with scalable team programming, the importance of brand and team identity at Power & Grace Performance, and why coaching is as much about relationships as it is about writing programs. We also dive into the role of communication, trust, and supporting the “whole athlete” — not just the bar path.

We finish with a deep dive into pulls: how to program them for both stronger and weaker lifters, their role in technical development and maximal strength, and how to peak them effectively for competition.

Enjoy.

Follow me and get coaching:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/josh_philwl/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

https://www.instagram.com/philosophicalweightlifting/

https://www.philosophicalweightlifting.com/

Follow Jessie:

https://www.instagram.com/jessiestemo/

https://powerandgraceperformance.com/

Weightlifting House: code PHILWL for 10% off

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.weightliftinghouse.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Onyx: with code PHILWL for 10% off

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.onyxstraps.com/⁠

After a brief hiatus, Jessie Stemo and I are back! This week, we dive into the art of meet week preparation — from tapering, warm-ups, and attempt selection to the mental side of competition.

Jessie shares her perspective on building confidence and helping athletes manage nerves on competition day. We also touch on her international career — from youth Pan-Ams to lifting in Russia and Japan — and the balance between type 1 fun and type 2 fun that defines weightlifting.

If you’re a coach preparing lifters for the platform, or an athlete looking to perform your best under the lights, this conversation will give you both practical strategies and perspective from decades of experience.

Enjoy.

Follow me and get coaching:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/josh_philwl/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

https://www.instagram.com/philosophicalweightlifting/

https://www.philosophicalweightlifting.com/

Follow Jessie:

https://www.instagram.com/jessiestemo/

https://powerandgraceperformance.com/

Weightlifting House: code PHILWL for 10% off

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.weightliftinghouse.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Onyx: with code PHILWL for 10% off

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.onyxstraps.com/⁠

I’m joined by none other than Jessie Stemo (Power & Grace Performance) to dive deep into variations and progressions that create elite-level technique.

We also talk block design (consolidating stressors, sequencing variation → specificity), anchoring with heavy sets, and using cues athletes can actually feel (e.g., “feet hit = bar racked”). Coaches and lifters who want cleaner lifts and smarter training will get a ton from this one.

Enjoy.

Follow me and get coaching:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/josh_philwl/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

https://www.instagram.com/philosophicalweightlifting/

https://www.philosophicalweightlifting.com/

Follow Jessie:

https://www.instagram.com/jessiestemo/

https://powerandgraceperformance.com/

Weightlifting House: code PHILWL for 10% off

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.weightliftinghouse.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Onyx: with code PHILWL for 10% off

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.onyxstraps.com/⁠

I welcome Seb Ostrowicz, the founder of Weightlifting House, for a reflective episode sparked by a Facebook memory: our 2019 California trip that led straight into his first World Championships in Thailand.

We revisit the scrappy beginnings of filming with a $200 camera, pilgrimages to gyms like Cal Strength and Marin Heavy Athletics, and how those early risks and relationships set the stage for everything that followed.

We dig into creating opportunities instead of waiting for them, “type-2 fun” and the narrative self, and the realities of building a brand through uncertainty (cash flow, risk tolerance, and learning to hire the right people).

Enjoy.

Follow Seb and WH:

https://www.instagram.com/seb_ostrowicz/

https://www.instagram.com/weightlifting_house/

Follow me and get coaching:

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/josh_philwl/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

https://www.instagram.com/philosophicalweightlifting/

Weightlifting House: code PHILWL for 10% off

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.weightliftinghouse.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Onyx: with code PHILWL for 10% off

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.onyxstraps.com/⁠