Starting Strength Gyms Library

  • A Stronger Chassis for Everest with David “Ghost” Phillips | Stronger Is Better Podcast #11

    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

    🔗 Brought to you by Starting Strength Gyms
    🎧 New episodes every other week on YouTube, Apple Podcasts, and Spotify
    📩 Send feedback or questions to: podcast@ssgyms.com

  • Why This Muay Thai Fighter Quit Everything Else

    Why This Muay Thai Fighter Quit Everything Else

    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

    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.

    🔗 Learn more about the Combatives Summit: combativesummit.com

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    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

  • Left My Personal Trainer for Starting Strength

    Left My Personal Trainer for Starting Strength

    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

    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

    🔗 Brought to you by Starting Strength Gyms
    🎧 New episodes every other week on YouTube, Apple Podcasts, and Spotify
    📩 Send feedback or questions to: podcast@ssgyms.com

  • From Bedridden to Standing at 70

    From Bedridden to Standing at 70

    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

    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

    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.

  • The Press – A long term programming progression

    Nick Delgadillo, SSC

    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.

    Starting Strength overhead press.

    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.

  • Strength Training, Pregnancy, & Pelvic Health with Becky Maidansky | Stronger Is Better Podcast #7

    Strength Training, Pregnancy, & Pelvic Health with Becky Maidansky | Stronger Is Better Podcast #7

    In this episode of the Stronger is Better Podcast, Nick Delgadillo sits down with Dr. Becky Maidansky, pelvic floor specialist and founder of Lady Bird Physical Therapy in Austin, TX. They explore the realities of training through pregnancy, postpartum recovery, pelvic floor dysfunction, and why strength is one of the most under appreciated tools in women’s health. This conversation bridges the gap between medical rehab and high-performance coaching—essential listening for strength coaches, pregnant athletes, and anyone working with women in the gym.

    Ladybird Physical Therapy: https://www.ladybirdpt.com/

    00:00 – Intro & how Becky got involved with Starting Strength Austin
    01:15 – Lifting workshop recap & Becky’s team background
    03:27 – What is pelvic health PT?
    05:04 – Why Becky started Lady Bird PT
    07:12 – Pregnancy isn’t a problem to manage—training is essential
    10:00 – Medical conservatism, strength, and female physiology
    13:23 – Training during pregnancy: Becky’s and Nick’s coaching experience
    16:36 – What guidelines should lifters follow?
    20:20 – What symptoms matter and how to respond
    22:55 – Exercise modifications & movement adjustments
    24:58 – The role of energy availability during pregnancy
    26:07 – Postpartum recovery: timelines and expectations
    29:54 – Real-world coaching after pregnancy
    32:03 – Strength persists post-pregnancy
    34:12 – Weighing health vs. aesthetic goals postpartum
    35:16 – Strength training protects pelvic health
    37:24 – Stress incontinence: how coaches should think about it
    41:08 – Common causes & symptoms
    44:25 – What coaches can ask—and what’s in their scope
    46:35 – How and when to modify training for stress incontinence
    51:18 – Proper Valsalva vs. bearing down
    54:03 – Practical breathing cues to reduce pelvic stress
    55:35 – Do Kegels work? It depends
    59:18 – Are there standard pelvic floor strengthening protocols?
    1:00:52 – When to refer out to pelvic PT
    1:03:42 – Understanding prolapse & how to respond
    1:07:28 – What is a pessary and who might benefit from one?
    1:08:29 – How to contact Dr. Becky Maidansky

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    🔗 Brought to you by Starting Strength Gyms
    🎧 New episodes every other week on YouTube, Apple Podcasts, and Spotify
    📩 Send feedback or questions to: podcast@ssgyms.com