Tony spent five years doing yoga and 5Ks, frustrated he wasn’t getting stronger. When he asked his instructors what else they were doing, he found out they were secretly adding deadlifts and curls. This led him to discover the Starting Strength Method, which became personal when he coached his mother during chemo and MS treatments and saw the positive impact it made in her everyday life.
Instead of traditional physical therapy focused on preventing complications, strength training helped her cook meals and move around independently. Now as Head Coach at Starting Strength Houston, Tony works with people who can sometimes struggle just to walk through the door, helping them build strength that changes their daily lives.
A Stronger Chassis for Everest with David “Ghost” Phillips | Stronger Is Better Podcast #11
On this episode of the Stronger is Better Podcast, Nick talks with David “Ghost” Phillips, a retired Navy veteran, mountaineer, and member at Starting Strength San Antonio. David shares his journey from the Appalachian Trail to summiting Mount Everest, his battle with frostbite, and his ambitious “Project 327”—the pursuit of the Triple Crown of hiking and the Explorers Grand Slam.
We dive into: • Why strength training was the key to his success on Everest • The dangers of high-altitude mountaineering, from avalanches to frostbite • How strength provides the foundation for endurance, longevity, and survival in extreme environments • David’s mission to support Disabled American Veterans through his expeditions
Follow David’s journey and support his project: https://www.grandexplorerscrown.com/
00:00 Intro – Welcome + guest intro 00:43 Who is David “Ghost” Phillips? 01:14 Navy career, trail name & Starting Strength San Antonio 01:45 Why barbell training for Everest 02:51 Becoming a climber & mountaineer 03:53 The Triple Crown of Hiking explained 05:27 Appalachian Trail experience after Navy retirement 07:43 Continental Divide reality & challenges 08:48 Hiking solo vs. trail family 10:20 Pack weight, food & survival tradeoffs 12:23 Mountaineering vs. climbing 15:07 Why Everest required more preparation 16:53 Building a bigger chassis + overcoming hip injury 18:31 Endurance vs. strength on big mountains 22:05 Surviving Everest & making it down 23:42 Dangers of Everest – fatalities, team responsibility 25:20 The Khumbu Icefall 28:08 Avalanches & rockfall hazards 29:48 Frostbite & altitude risks 31:20 Everest vs. South America & Alaska expeditions 32:57 Expedition logistics, videographer & documentary 34:42 Training at Starting Strength San Antonio 36:56 TRT & recovery 37:28 Barbell progression – squat & deadlift 39:37 Combining lifting & trail running 41:22 Re-baselining strength for longevity 44:12 Trail running performance after lifting 46:30 Running heavier – 185 lbs vs. 155 lbs 47:41 Training phases – barbell, Everest plan, altitude work 50:56 Confidence & health from strength 52:28 The summit experience on Everest 54:38 Team effort & Sherpa support 01:01:23 Frostbite & helicopter medevac 01:05:30 Hyperbaric recovery & losing toes 01:09:11 Project 327 – Triple Crown + Seven Summits + Poles 01:12:55 Upcoming goals – Antarctica, PCT, documentary 01:15:04 Returning to barbells post-frostbite 01:17:53 Supporting Disabled American Veterans 01:19:28 Outro & website plug – grandexplorerscrown.com
John spent years as a competitive Muay Thai fighter, but age was catching up and he was losing ground to younger opponents. He tried sport-specific training, kettlebells, and CrossFit, but everything left him more injured than strong.
When he finally searched “how do I get strong” and found Starting Strength Houston, he gained 10 pounds of muscle in three months and saw his martial arts performance improve dramatically. The method worked so well that he started coaching it to everyone he knew, eventually moving to Houston to become a certified Starting Strength Coach.
What if You Want to Learn Self Defense? With John Valentine | Stronger Is Better Podcast #10
In this episode of the Stronger Is Better Podcast, Nick Delgadillo sits down with John Valentine — BJJ black belt, active-duty military instructor, and founder of the Combatives Association.
They discuss the fundamentals of real-world self-defense, the importance of pressure testing in training, and how martial arts like Brazilian Jiu-Jitsu fit into the broader self defense picture. The conversation covers coaching integrity, effective learning methods, and how to build sustainable skills that actually work under stress.
John also shares details about the upcoming Combatives Summit (October 24–26 in D’Iberville, MS), plus the launch of the Combatives coaching platform.
Whether you’re a coach, martial artist, or someone interested in personal protection, this episode will help you think more clearly about what training really prepares you for.
đź”— Learn more about the Combatives Summit: combativesummit.com
⸻
00:00 – Introduction and guest background 02:00 – The origin of the Combatives Association 04:30 – Building an honest community around fighting and training 09:00 – Why fighting is simple but training often overcomplicates it 12:00 – Core truths of stand-up clinch, striking, and grappling 16:30 – Positions that matter: parallel vs. perpendicular fighting 18:20 – Weapons considerations and the limits of BJJ 21:00 – Why pressure testing matters more than techniques 24:00 – Wrestling as the foundation of fighting 26:30 – Jiu-Jitsu as the best entry point for most people 28:30 – Has BJJ abandoned self-defense to Krav Maga? 33:30 – Striking, clinching, grappling, and weapons: it’s always “yes” 35:00 – Legal aftermath and what martial arts don’t teach 37:00 – Self-defense vs. fitness classes 39:00 – Why BJJ “on accident” builds fighting ability better than most systems 43:00 – The role of coaching and integrity in self-defense training 46:30 – How most training preserves systems, not effectiveness 48:30 – Why information isn’t the problem — coaching is 51:00 – The dangers of repackaging combatives material 55:00 – Skipping the process gets people hurt 56:00 – Drilling vs. ecological/constraints-based learning 01:00:00 – Good coaching vs. bad teaching in martial arts 01:04:30 – Anecdotes, authority, and developing skill 01:06:50 – Suggested path to becoming self-reliant in self-defense 01:10:30 – John’s advice for beginners starting martial arts 01:13:30 – Situational awareness and reducing vulnerability 01:14:30 – Legal education and concealed carry training 01:15:30 – Combatives Summit 2025 details (Oct 24–26) 01:18:45 – Coaching platform and professional community launch 01:21:20 – Sponsors and community support for the Summit 01:22:30 – The value of surrounding yourself with high-level people 01:23:30 – Closing thoughts and takeaways
Stephen had plateaued with his personal trainer after years of isolation-focused workouts that weren’t delivering the progress he wanted. He knew he was capable of more than the limited exercises his trainer prescribed.
When he discovered Starting Strength Houston in his neighborhood, the coaching approach immediately impressed him. Instead of following a rigid program, the Coaches tailored his training around his marathon running and other life commitments. Stephen found the structured class times and knowledgeable coaching created the accountability and meaningful progress he’d been seeking through the Starting Strength Method.
Better People through Learning to Fight | Stronger is Better Podcast #9
In this episode of the Stronger is Better Podcast, Nick Delgadillo is interviewed by Hari Fafutis of Tavros Strength in Mexico. Nick describes his approach to physical and mental development through hard physical effort.
The discussion dives into: • Why building strength is the foundation of self-defense • The role of martial arts in restoring people’s relationship with controlled violence • The life-changing value of hard physical effort and skill acquisition • The importance of setting an example of capability and resilience for your family
Hari and Nick also discuss how strength training and martial arts create more capable, confident people and how that translates into healthier communities.
Find Hari here: https://www.youtube.com/@harifafutis
Timestamps
00:00 – Intro and context of this special episode 02:17 – Nick’s professional development and teaching philosophy 07:40 – Why fighting and martial arts became essential 10:53 – Discovering Brazilian Jiu-Jitsu and its impact 14:05 – Balancing marriage, career, and physical pursuits 18:13 – Hari’s bar fight wake-up call and pursuit of strength 20:52 – From strength training to self-defense and martial arts 23:34 – Why Jiu-Jitsu is a foundation for self-defense 28:13 – The value of strength as “Phase 0” for capability 31:18 – Ego, hierarchy, and benefits of combat sports 34:36 – Controlled violence and filling the modern void 39:55 – Functional training vs. recreational sports 44:07 – Why hard physical effort builds stronger minds and communities 46:11 – Setting an example for the next generation 47:45 – Final thoughts and next steps in capability development
At 70, Linda couldn’t stand up from a chair without help. Heart surgery and Parkinson’s left her bedridden for almost a year. Every recovery attempt failed after four to six weeks. When she started barbell training at Starting Strength Katy, she stood on her own within two weeks for the first time in over four years. Her neurologist now sees her every six months instead of every six to eight weeks.
Golf Performance and Barbell Training with McKenna Murphy | Stronger is Better Podcast #8
In Episode 8 of the Stronger is Better Podcast, Nick Delgadillo sits down with elite junior golfer McKenna Murphy and her Starting Strength Coach, Pete Troupos, to discuss how barbell training played a critical role in elevating McKenna’s golf performance. From winning the U.S. Kids Teen World Championship to earning a D1 scholarship at South Alabama, McKenna shares her journey and how lifting—particularly squats and deadlifts—directly improved her club head speed, consistency, and endurance on the course.
Pete gives insight into programming for a high-level youth athlete and highlights the value of adapting barbell training to support a primary sport rather than compete with it.
Whether you’re a coach, parent, or athlete looking for that performance edge, this episode showcases how strength training can transform golf—and why it might be the X-factor you’ve overlooked.
00:00 – Intro: Meet McKenna Murphy and Coach Pete Troupos 01:16 – The link between barbell training and golf performance 02:51 – Pete’s coaching background and Starting Strength journey 06:05 – McKenna’s athletic background and how she started lifting 10:00 – Winning the U.S. Kids Teen World Championship 13:56 – How competitive junior golf really is 17:14 – Technical vs. mental breakthroughs in tournament play 18:58 – Club head speed, consistency, and fatigue resistance 21:17 – A 10 mph club head speed gain: how rare is that? 24:02 – Pete reflects on tracking performance gains through strength 27:45 – Observations from golf coaches and peers 32:08 – Why strength needs to come before “golf-specific” training 34:00 – Golf as a sport: redefining athleticism 37:51 – McKenna’s college schedule: balancing golf and strength 41:23 – Adjusting programming around tournaments and travel 44:34 – The coach’s role: strength serves the athlete’s goals 46:19 – Is golf hard on the body? 48:34 – Future plans: McKenna’s goal of turning pro 50:51 – 1,400+ swings a week: what elite training volume looks like 53:00 – Strength training as the untapped differentiator in golf 56:04 – Final thoughts: strength + consistency = performance 57:39 – Thanks and closing remarks
From 42% to 96% Bone Density With Strength Training
Kearston’s bone density tested at 42% compared to women her age, and with osteoporosis running in her family, she knew she had to do something. Everyone suggested drinking more milk, but strength training actually made the difference. Her bone density climbed to 96%.
As a CPAP sales rep constantly driving and carrying equipment, she used to deal with tightness and fatigue. Now she moves through her workday easily, and the muscle mass she initially worried about actually gave her the curves she wanted.
In Episode 3 of the Stronger is Better Podcast, I detailed the how and why of programming the press for long term progression. People commonly make mistakes in the press from a programming standpoint because they don’t consider that the press requires heavy practice and doesn’t generally behave like the other basic barbell lifts. This is due to the technique component of pressing heavy and the fact that it brings lower systemic stress from a strength training perspective.
Basically, problems with increasing weight on the press come down to two factors – not enough stress from the lift, and the need to practice the lift. Remember that any effective practice needs to be specific to the skill you’re trying to improve. In the case of the press, practice needs to be specific to heavy presses, so sets of 5 (or even sets of 3) may not be heavy enough to improve pressing skill.
What follows is a good companion and summary of the concepts and process I discuss in the episode. The episode goes into deep detail, but this is a good primer and review.
Press Programming Key Principles
Press Programming Principles
Core concepts for effective overhead press development
The Problem
Press fails due to insufficient stress, not excessive stress. You need more practice with heavy weight overhead, not more recovery.
The Solution
Press heavy and press often. The overhead press behaves more like an Olympic lift than a powerlifting movement.
Skill Component
Failed presses are often technique failures, not strength failures. Practice specific to heavy singles is essential.
Recovery Reality
The press is not systemically stressful enough to require long recovery periods between sessions.
Non-Negotiable Rules
Never reduce reps or sets
Always limit rest to 2 minutes max
Don’t practice failing reps
Progress goes heavy, not light
Get stronger, don’t just get tired
Practice is specific to heavy singles
This is the progression I outline in the episode of how to advance your press programming. I’ve used this exact protocol with clients for a while now.
Press Programming Protocol Reference
Press Programming Protocol Reference
Step
When to Use
Protocol
Key Points
1
Linear progression failing Missing reps in 3×5
Complete All Reps
Get all 15 reps total
Use additional sets if needed
Short rest between makeup sets
Continue until first set drops to 2-3 reps Don’t spend 45+ minutes pressing
2
First set only 2-3 reps Time for complexity
Add Second Press Day
Volume: 3×5 or 5×5
Intensity: 5-7 singles
2 minutes rest max
Increase both days initially
5×5 if press very weak relative to squat This setup can last 6-12 months
3
Can’t increase both days anymore
Implement Ranges
10-15 lb range each day
Move range up when hitting top end
Switch volume to strict press
Independent progression
Singles and volume progress separately Limit rest to force adaptation
4
Ranges stalling Need more practice
Add Pin Press
Eyebrow/forehead height
Rotating 5-3-1 OR
Heavy single for reps OR
Light single for 3×3
Don’t fail pin presses Shrug bar off pins, don’t push
The flowchart below covers the “triggers” that will help you determine when to move to the next step.
Press Programming Decision Tree
Press progression stalling on linear program?
YES
1Complete All Reps
Get all 15 reps, even if it takes more sets
First set drops to 2-3 reps?
Time to add second press day?
YES
2Add Second Press Day
Volume Day: 3×5 or 5×5
Intensity Day: 5-7 singles
Can’t increase both days?
Switch to ranges?
YES
3Implement Ranges
10-15 lb ranges for each day
Switch volume to strict press
Need more challenge?
4Add Pin Press
Third day or add to heavy day
Rotating 5-3-1 protocol
The solution to a press that’s slowing down is to press heavy and to press often. Incorporating heavy singles and specifically practicing pressing a heavy weight over your head as often as is feasible is the key to pressing over 100 lbs if you’re a woman, over 200 lbs if you’re a man, and over 300 lbs if you’re a Strong Man. Don’t let it frustrate you and don’t avoid pressing. The benefits are tremendous from a shoulder health and aesthetics standpoint.
