THIRST For More Podcast

In this episode, we sit down with Jeremy Hartman, one of America's premier strength and powerlifting coaches whose athletes have collectively shattered 9 world records, set over 70 American records, and earned more than 20 national titles. Jeremy shares the stories behind his most successful athletes, his coaching philosophy for long-term development, and the invaluable lessons learned from 15+ years working alongside legends like Louie Simmons and Ed Coan.

From coaching 14-year-old world record holders to guiding high school wrestlers into Division I programs, Jeremy reveals what it takes to build champions from the ground up—and keep them healthy and successful for over a decade.

Coaching Philosophy: How to develop athletes from the ground up for long-term success

Youth Development: Programming and training considerations for young athletes like Claire Mainous

Sport-Specific Training: Differences between powerlifting, wrestling, and other athletic populations

Westside Barbell Legacy: 15+ years of experience working with Louie Simmons and the Westside methodology

Ed Coan Collaboration: Insights from working with the greatest powerlifter of all time

Building Winning Programs: Strategies for developing state championship-level high school programs

Military & College Coaching: Adapting training for diverse populations from National Guard to Division I athletes

Longevity & Health: Keeping athletes strong and injury-free across 10+ year coaching relationships

Jeremy Hartman is a licensed educator, high school strength and conditioning coach, and elite powerlifting and strength coach based in Indianapolis, Indiana. With a proven track record of success, Jeremy has coached at some of the top athletic programs in the state, including with the Indiana National Guard, where he trained military officers and physical fitness instructors to achieve peak performance.

As a competitive powerlifter, Jeremy has represented the United States on the international stage, competing in three different countries. He is a multiple-time national champion and world championship medalist, earning recognition for his expertise and dedication to the sport.

Jeremy was named the 2023 USA Powerlifting National Coach of the Year and received the 2024 SWIS Symposium Lifetime Achievement Award for his contributions to strength and conditioning. He has led strength programs at three different high schools, each winning at least one state championship under his guidance.

Follow Jeremy on Instagram: @hartmanperformance

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If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

In this deeply personal episode, we're sharing the full story of our gym's forced relocation due to eminent domain. From the shocking initial notice to searching for a new space, we're opening up about the financial realities, emotional challenges, and unexpected silver linings of this journey.

If you've ever wondered what happens when the government seizes private property for public development, or you're facing your own business crisis, this episode offers an honest, behind-the-scenes look at resilience, community, and rebuilding.

The Eminent Domain Process

• What eminent domain actually means for small business owners
• Timeline from notification to relocation
• Legal rights and compensation negotiations
• The real costs beyond what's covered

Financial & Business Impact

• Relocation expenses vs. compensation received
• Managing existing memberships and contracts during transition
• Impact on staff and operations
• Hidden costs of moving a commercial gym

The Human Side

• How our community reacted to the news
• The emotional toll on owners, staff, and members
• Stories from longtime members
• Finding support during uncertainty

The Search & Rebuild

• Criteria for choosing our new location
• Challenges in commercial real estate
• Building out a gym from scratch
• Managing the physical move

Looking Ahead

• Lessons learned from this experience
• Advice for other business owners
• Silver linings and improvements
• Our grand reopening plans

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

In this episode, we welcome Kalil Sherrod, a Sports Performance Coach who specializes in applying the conjugate method to basketball training. Kalil shares his expertise on how to adapt Westside Barbell principles for basketball athletes, discussing the nuances of programming, common weaknesses he sees in players, and practical strategies for developing explosive, resilient athletes. Whether you're a coach, trainer, or basketball player looking to take your game to the next level, this conversation is packed with actionable insights.

Introduction to the conjugate method and its core principles

Why conjugate training is effective for basketball performance

Adapting max effort and dynamic effort methods for athletes vs. powerlifters

The most common physical weaknesses in basketball players

How to structure training programs for in-season and off-season athletes

Balancing strength development with speed, power, and sport-specific work

Biggest mistakes coaches make when training basketball players

Practical programming tips and real-world application

Insights from The Basketball Players Training Guide

Kalil Sherrod is a Sports Performance Coach with certifications in Westside Barbell Special Strengths and ByrdSports Performance. He is the creator of The Conjugate Seminar, a comprehensive educational program on implementing conjugate methodology. Kalil also hosts The Get Clean Podcast and authored The Basketball Players Training Guide, which provides coaches and athletes with practical frameworks for developing elite basketball performance through scientific training methods.

The Basketball Players Training Guide: DM Kalil On Instagram

The Conjugate Seminar: @theconjugateseminar

The Get Clean Podcast: https://creators.spotify.com/pod/profile/kalil-sherrod7/

Follow Kalil on Instagram: @Kalil_Sherrod

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts, coaches, lifters, athletes or anyone who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

12% of Americans have tried GLP-1 drugs like Ozempic and Wegovy, but up to 65% discontinue within the first year. This comprehensive deep-dive examines the latest 2024-2025 research to uncover what's really happening with these medications - from remarkable cardiovascular and brain health benefits to the practical realities of side effects, costs, and discontinuation rates.

✅ GLP-1 drugs provide 20-25% reduction in heart attacks and strokes, independent of weight loss

✅ Emerging research shows benefits for brain health, addiction, and kidney protection

✅ High discontinuation rates (46-65%) are driven by multiple factors beyond side effects

✅ Success depends heavily on proper patient selection and specialist care

✅ Cost remains a major barrier with medications exceeding $1,000/month

• How natural GLP-1 hormone works in your body
• Why synthetic versions last longer and work as medications
• Difference between GLP-1 drugs and dual agonists like tirzepatide

• Weight Loss: 12-22% body weight reduction in clinical trials
• Cardiovascular Protection: 20-25% reduction in major adverse events (SELECT trial)
• Kidney Health: First GLP-1 approved for kidney protection (January 2025)
• Brain Health: Reduced risk of addiction, depression, dementia, and seizures
• Sleep Apnea: FDA approval for moderate-to-severe cases
• Liver Health: Benefits for metabolic liver disease

• Gastrointestinal issues affect 40-70% of users
• "Ozempic face" and rapid weight loss effects
• Rare but serious risks: pancreatitis, gastroparesis, kidney injury
• Cost barriers and insurance coverage gaps
• Supply chain disruptions and accessibility issues

• Clear candidates: Type 2 diabetes, obesity with cardiovascular disease
• Emerging candidates: People with addiction issues, dementia risk
• Important considerations: long-term commitment, financial planning
• Why specialist care improves success rates

Major Studies Referenced:

• Nature Medicine 2025 - Comprehensive analysis of 175 health outcomes
• JAMA Network 2025 - Discontinuation and reinitiation patterns
• SELECT Trial - Cardiovascular outcomes in obesity
• Northwestern Medicine 2024 - Real-world benefits and risks analysis
• BMJ 2024 - Comparative effectiveness meta-analysis

Key Statistics:

• 12% of US adults have used GLP-1 medications
• 46.5% discontinuation rate (with diabetes) vs 64.8% (without diabetes)
• $1,000+ monthly cost without insurance
• 40-70% experience gastrointestinal side effects

GLP-1 Receptor Agonists:

• Semaglutide (Ozempic, Wegovy)
• Liraglutide (Victoza, Saxenda)
• Dulaglutide (Trulicity)
• Exenatide (Byetta)

Dual Agonists:

• Tirzepatide (Mounjaro, Zepbound)

Future Medications:

• Retatrutide (triple agonist in development)
• Oral formulations in development

Find a Specialist:

• American Association of Clinical Endocrinologists (AACE)
• Obesity Medicine Association provider directory

Cost Resources:

• Manufacturer patient assistance programs
• GoodRx and prescription discount programs
• Insurance coverage advocacy resources

Stay Informed:

• Follow FDA drug safety communications
• Clinical trial databases for emerging research
• Professional medical organization guidelines

This episode is for educational purposes only and does not constitute medical advice

• Always consult qualified healthcare providers before starting, stopping, or changing medications
• Individual results and experiences may vary significantly
• Cost and insurance coverage information may change frequently
• Research in this field is rapidly evolving

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts who can benefit from quality training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

In this deep-dive episode, we examine what peer-reviewed scientific research actually says about energy drinks, separating marketing hype from evidence-based facts. From performance benefits to serious health risks, we break down everything you need to know about these increasingly popular beverages.

Performance Benefits:

• Energy drinks can improve endurance performance and cognitive function during exercise
• Most benefits come from caffeine (3-6mg per kg body weight is optimal dose)
• Effects are most pronounced in activities lasting 60+ minutes
• Zero significant advantage over equivalent caffeine from coffee in most cases

Health Concerns:

• Cardiovascular effects can last up to 24 hours after consumption
• Emergency department visits related to energy drinks have increased dramatically
• High risk for disrupting sleep patterns (caffeine half-life = 6 hours)
• Potential metabolic consequences from high sugar content

✅ Most people don't need energy drinks - coffee provides similar performance benefits with fewer risks

✅ Zero-calorie vs. regular depends on goals - regular versions provide quick fuel for exercise, zero-calorie versions avoid blood sugar spikes

✅ Timing matters - consume 30-60 minutes before exercise, avoid within 6 hours of bedtime

✅ Individual responses vary significantly - factors include body weight, caffeine tolerance, and genetics

✅ Address root causes - chronic fatigue often stems from poor sleep, stress, or nutrition rather than needing stimulants

3 billion+ energy drinks consumed annually in the US

400mg FDA's daily caffeine limit for healthy adults

6 hours caffeine half-life in your system

25-40g sugar content in typical energy drinks

30-60 minutes optimal pre-exercise timing

Safe Usage:

• Limit to 1 energy drink per day maximum
• Never consume daily - treat as occasional-use products
• Read labels carefully for total caffeine content
• Factor in other caffeine sources (coffee, tea, supplements)

Avoid Energy Drinks If:

• Under 18 years old
• Pregnant or breastfeeding
• Have cardiovascular conditions
• Taking medications (consult doctor first)
• Experience anxiety, heart palpitations, or sleep issues

Journal of the International Society of Sports Nutrition (2018) - Performance enhancement review

Journal of the American Heart Association (2019) - Cardiovascular effects study

American Journal of Emergency Medicine - Emergency department visit data

Sleep Medicine Reviews - Sleep disruption research

FDA Guidelines - Daily caffeine recommendations

This podcast is for educational purposes only and should not replace professional medical advice. Individual responses to energy drinks vary significantly. Always consult healthcare providers for personalized guidance, especially if you have pre-existing health conditions or take medications.

The information presented is based on current scientific research but the field continues to evolve. Always read product labels and make informed decisions based on your individual health status and goals.

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts who can benefit from evidence-based training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

Think 75 Hard is just another fitness challenge? Think again. In this deep-dive episode, we explore why 75 Hard is actually the ultimate mental toughness training program and how it's quietly transforming lives beyond just physical appearance. Discover the psychology behind why it works, the real benefits that go far beyond fitness, and exactly how to approach it strategically if you're considering taking on the challenge.

The Psychology Behind 75 Hard

• Why the program is really about mental conditioning, not fitness
• How each rule serves multiple psychological functions
• The science of habit formation and neural pathway rewiring

The Real Benefits (Beyond Physical Transformation)

• Increased confidence and self-trust
• Improved decision-making and mental clarity
• Better relationships and social dynamics
• Enhanced time management and prioritization skills

Strategic Success Tips

• How to prepare before starting (most people skip this)
• Choosing the right diet and workout approach
• Handling social pressure and common obstacles
• What to do if you have to restart (and why that's valuable)

Life Integration

• How to apply 75 Hard principles to any area of your life
• Why the program is advanced training, not a lifestyle
• Building sustainable habits from the lessons learned

✅ 75 Hard is mental conditioning disguised as a fitness program

✅ Success isn't just completion - it's what you learn about yourself

✅ The principles apply to every area where follow-through matters

✅ Preparation dramatically increases your chances of success

✅ Restarting isn't failure - it's additional valuable training

✅ The program teaches the difference between motivation and commitment

Scientific Concepts:

• Stanford Marshmallow Experiments (delayed gratification)
• Behavioral Economics & Loss Aversion
• Identity-Based Habit Formation
• Decision Fatigue Research
• Neural Plasticity and Habit Formation

Program Creator:

• Andy Frisella (Creator of 75 Hard)

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts who can benefit from evidence-based training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

What if the most popular exercise in fitness is actually one of the most dangerous? In this deep-dive episode, we examine the shocking scientific evidence about burpees - including warnings from the exercise's own creator that contradict how it's used today. Through injury surveillance data, biomechanical analysis, and expert opinions, we uncover why this "ultimate" exercise may be doing more harm than good.

Dr. Royal Burpee originally designed his exercise as a 4-rep fitness test, not a high-volume workout

Mayo Clinic research identifies burpees as one of the most injury-causing exercises in HIIT training

Biomechanical analysis reveals knee forces up to 3.5x body weight during burpee execution

Movement quality inevitably deteriorates under fatigue, increasing injury risk

Multiple expert sources call burpees "inherently bad exercises" due to poor risk-benefit ratio

Safer alternatives provide identical benefits without the documented injury risks

Mayo Clinic 2019 Study - HIIT injury surveillance (18% injury rate, burpees as primary cause)

National Electronic Injury Surveillance System - 4 million estimated HIIT injuries (2007-2016)

CrossFit Meta-Analysis - 30.3% injury prevalence in functional fitness

3D Biomechanical Study - Force analysis showing 3.5x body weight on knees

Movement Quality Research - Functional movement deterioration under fatigue

Assess your current burpee form - Do you feel it more in joints or muscles?

Try the safer alternatives mentioned in the episode

If you're a trainer, reconsider programming burpees for clients

Share this episode with others who might benefit from this information

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts who can benefit from evidence-based training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

Stuck at the same squat weight for months? This episode breaks down the complete pause squat system that elite powerlifters and strength coaches use to destroy plateaus and build bulletproof bottom-position strength. We dive deep into the science, provide exact protocols, and give you a 4-week implementation plan to transform your squatting.

70% of squat failures actually begin at the bottom position - even if the bar doesn't stop until higher up

Pause squats eliminate the stretch-shortening cycle, forcing true strength development from static positions

Optimal pause duration is 2-3 seconds for maximum strength gains while maintaining meaningful loads

Start with 65-70% of your regular squat max when implementing pause squats

Expect 4-6 weeks for pause squat adaptations to fully transfer to regular squats

Program pause squats 1-2x per week maximum - they're more demanding than regular squats

Kubo et al. - Isometric training study showing 15-35% strength improvements at specific joint angles

Hartmann et al. - Research on powerlifter pause squat performance and competition success

8-week comparative study - 30% pause squat volume group vs. regular squat group results

Burd et al. - Time under tension and muscle protein synthesis research

Assessment: Try one pause squat at 70% max with 1-second pause to establish baseline

First Session: Replace main squat work with pause squats (65-70% max, 1-second pauses, 4x4)

Safety Setup: Ensure proper rack safety bar height for pause squat training

Tracking: Record pause squat weights, durations, and how regular squats feel

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts who can benefit from evidence-based training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

Discover the most underutilized exercise that could revolutionize your training routine! The Zercher squat isn't just another squat variation – it's a functional powerhouse that builds unmatched core stability, improves posture, and develops real-world strength like no other movement.

In this comprehensive deep-dive, we explore the science-backed benefits of the Zercher squat, break down proper technique, and provide practical programming guidelines for lifters of all levels. Whether you're a strength athlete, personal trainer, or fitness enthusiast looking to add a game-changing exercise to your arsenal, this episode delivers the knowledge you need to master this underrated movement.

The fascinating history of the Zercher squat and why it's making a comeback

Science-backed benefits including superior core activation and functional strength development

Step-by-step technique breakdown with common form mistakes to avoid

Programming guidelines for beginners, intermediate, and advanced lifters

Practical applications for athletes, general fitness, and rehabilitation

Equipment modifications and variations for any training environment

How to integrate Zerchers into your existing workout routine

Unmatched Core Stability - Superior anti-extension demands compared to traditional squats

Functional Carryover - Mimics real-world lifting and carrying patterns

Upper Back Strengthening - Bonus rhomboid, rear delt, and trap development

Progressive Approach - Scalable from bodyweight to advanced loading

Perfect Complement - Enhances rather than replaces traditional squat patterns

Implement a Zercher variation into your training ASAP

Film yourself performing the movement for personal assessment

Start with 2 sessions per week using provided guidelines

Track your progress and comfort level with the position

Subscribe & Review:

If this episode added value to your training knowledge, please subscribe and leave a 5-star review! Your feedback helps us reach more fitness enthusiasts who can benefit from evidence-based training information.

About Brandon Smitley

Instagram: @bsmitley @team.thirst

Subscribe On YouTube!

Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.

Discover why the squat, bench press, and deadlift remain the foundation of every serious strength training program. This episode breaks down the science behind compound movements, debunks common myths, and provides actionable advice for incorporating these lifts into your routine safely and effectively.

The Foundation of Strength

• Why compound movements beat isolation exercises
• Real-world applications of the Big 3
• Multi-joint movement benefits

The Squat: Lower Body King

• Muscle groups targeted and functional benefits
• Common myths debunked (knee safety, depth requirements)
• Variations for different skill levels

The Bench Press: Upper Body Powerhouse

• Building pressing strength and muscle mass
• Avoiding ego lifting pitfalls
• Form cues and safety considerations

The Deadlift: Ultimate Strength Test

• Full-body strength development
• Posterior chain benefits and posture improvement
• Different deadlift variations explained

The Synergy Effect

• How the Big 3 work together for balanced development
• Programming recommendations for beginners vs. advanced
• Common training mistakes to avoid

✅ Form over weight - Perfect technique beats heavy lifting every time

✅ Progressive overload - Gradual increase is key to long-term success

✅ Balanced approach - All three lifts complement each other

✅ Individual modifications - Adapt based on mobility and injury history

✅ Consistency wins - Regular practice builds strength and confidence

1. Assess your current training - Are you including compound movements?
2. Start with bodyweight or light weights to master form
3. Consider professional coaching for technique refinement
4. Set realistic strength goals and track progress
5. Focus on one lift at a time for improvement

"The Big 3 aren't just exercises - they're movement patterns that build the foundation for everything else you'll do in the gym and in life."

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About Brandon Smitley

Instagram: @bsmitley @team.thirst

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Website: THIRSTgym.com

Brandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.

Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.

He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.