In this episode, Stan Efferding—renowned coach, world-record-holding powerlifter and creator of the Vertical Diet—breaks down the biggest mistakes coaches and athletes make when trying to build strength and improve performance.

He also unpacks the foundations of the Vertical Diet, debunking common nutrition misconceptions and sharing practical advice for setting macro targets and improving digestion and energy.

Stan has worked with some of the strongest athletes in the world, including Hafþór Björnsson, Brian Shaw and Jon Jones. He explains what sets elite performers apart from average clients—and how coaches can apply those lessons to create more sustainable results for anyone they work with.

Whether you coach competitive athletes or general-population clients, you’ll walk away with tools to improve performance, adherence and progress.

Links

Strength Coach Collective

2:34 - Mistakes when building strength

8:07 - High-level athletes vs. average clients

18:28 - Biggest nutrition misconceptions 

25:31 - Takeaways from the Vertical Diet

36:05 - Calculating macro targets

52:39 - Common habits of successful athletes