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/
This week I’m joined by Jessie Stemo, a frequent guest of the podcast and CEO of Power and Grace Performance.
We dive into the heart of effective training: what it really means to train with intention. From athlete camps to day-to-day programming, we explore how to push hard without burning out, why missing less leads to more progress, and how awareness and quality of effort can transform your training.
Whether you’re a coach aiming to refine programming or a lifter searching for consistency and longevity, this episode will help you rethink what “training hard” really looks like.
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
As a follow-up to our past conversations, I welcome back Sean Rigsby — coach, lifter, and founder of Heavy Metal Barbell. Sean has long been recognized for his curiosity and commitment to continual coach development, and in this episode we explore how that mindset has shaped his career.
We discuss his journey from athlete to coach, the influence of mentors like Glenn Pendlay, and the importance of building foundational knowledge while staying critical of new methods. We also touch on filtering information, balancing science with practice, and the role of empathy in coaching.
Enjoy.
Follow Sean and Heavy Metal Barbell:
https://www.instagram.com/seanmrigsby/
https://www.instagram.com/heavymetalbarbellclub/
Follow me and get coaching:
https://www.instagram.com/philosophicalweightlifting/
https://www.instagram.com/josh_philwl/
https://www.philosophicalweightlifting.com/
Weightlifting House: code PHILWL for 10% off
https://usastore.weightliftinghouse.com/
Onyx: with code PHILWL for 10% off
https://www.onyxstraps.com/
As a follow-up to years of conversations on the podcast, I sit down to reflect on the evolution of coach education — using the recent Power and Strength Summit as a springboard for discussing what it is, why it matters, and how we can do it better.
We explore lessons learned from research and real-world coaching, connecting theory to practice, and moving beyond sets and reps toward a deeper understanding of athlete development.
If you enjoyed this discussion, keep an eye out for future Summits where these conversations continue to grow.
Enjoy.
Sign up for the next Power and Strength Summit!
https://www.eventbrite.com/e/power-strength-summit-tickets-1554135524189?aff=oddtdtcreator
Follow me and get coaching:
https://www.instagram.com/philosophicalweightlifting/
https://www.instagram.com/josh_philwl/
Follow Mandi and the 2 Girls 1 Bar podcast:
https://www.instagram.com/mandimurakami/
https://www.instagram.com/2girls1barpod/
Weightlifting House: code PHILWL for 10% off
https://usastore.weightliftinghouse.com/
Onyx: with code PHILWL for 10% off
https://www.onyxstraps.com/
In this episode, I’m joined by Dr. Quincy Johnson — strength coach, sport scientist, and Assistant Professor at the University of Kansas. Quincy’s career spans from high school powerlifting champion to working with elite athletes in the NBA, MMA, and NCAA.
We discuss the role of maximal strength in sport performance, his “10-5-3” training model, and the use of cluster sets and density training to improve quality and output. We also explore how to bridge the gap between academic research and real-world coaching, and his advice for the next generation of S&C professionals.
Enjoy.
Follow Dr. Johnson:
https://www.instagram.com/quincyjohnsonphd/
https://www.researchgate.net/profile/Quincy-Johnson-4/research
Follow me and get coaching:
https://www.instagram.com/philosophicalweightlifting/
https://www.instagram.com/josh_philwl/
Weightlifting House: code PHILWL for 10% off
https://usastore.weightliftinghouse.com/
Onyx: with code PHILWL for 10% off
https://www.onyxstraps.com/
What better way to bring in a milestone like the 300th episode than having on one of the most influential people in my life: Seb Ostrowicz
For those not in the know, Seb is the founder of Weightlifting House.
In this episode... or better yet, metasode, we chat all things podcasting, weightlifting, and philosophy.
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/
Sign up for the Power and Strength Summit, the best damn strength and power conference in 2025!!
Register here:
https://www.powerandstrengthsummit.com/
Weightlifting House: code PHILWL for 10% off
https://www.weightliftinghouse.com
Onyx: with code PHILWL for 10% off
As a follow-up to a series developing on the podcast, I welcome Jordan Feigenbaum, founder of Barbell Medicine, physician, strength coach, and expert on many things health and performance.
In this episode, we discuss conditioning (cardio) and its role in augmenting health-related adaptations. This includes the mechanisms of impact, prescribing conditioning for health and performance, and how to incite and support behavior change.
Enjoy.
Support Jordan and BBM:
https://www.barbellmedicine.com/
https://www.instagram.com/jordan_barbellmedicine/?hl=en
Follow me and get coaching:
https://www.instagram.com/josh_philwl/
https://www.instagram.com/philosophicalweightlifting/
Sign up for the Power and Strength Summit, the best damn strength and power conference in 2025!!
Register here:
https://www.powerandstrengthsummit.com/
Weightlifting House: code PHILWL for 10% off
https://www.weightliftinghouse.com
Onyx: with code PHILWL for 10% off
In this episode, Jessie and I debrief on our experiences at USAPL and USAW Nationals. We explore the successes, what could have gone better, and how we are approaching our programming and coaching differently to navigate those needs.
Follow me and get coaching:
https://www.instagram.com/josh_philwl/
https://www.instagram.com/philosophicalweightlifting/
Follow Jessie:
https://www.instagram.com/jessiestemo/
https://powerandgraceperformance.com/
Sign up for the Power and Strength Summit, the best damn strength and power conference in 2025!!
Register here:
https://www.powerandstrengthsummit.com/
Weightlifting House: code PHILWL for 10% off
https://www.weightliftinghouse.com
Onyx: with code PHILWL for 10% off
We are joined by Dr. Michael Roberts, a professor and researcher at Auburn University and one of the most published scientists on muscle hypertrophy and skeletal muscle biology.
In this episode, we explore the mechanisms of muscle growth, individual response to training, and how skeletal muscle health allows us to age well.
Follow Dr. Michael Roberts:
https://scholar.google.com/citations?user=BiIJ5xsAAAAJ&hl=en
Follow me and get coaching:
https://www.instagram.com/josh_philwl/
https://www.instagram.com/philosophicalweightlifting/
Follow Jessie:
https://www.instagram.com/jessiestemo/
https://powerandgraceperformance.com/
Sign up for the Power and Strength Summit, the best damn strength and power conference in 2025!!
Register here:
https://www.powerandstrengthsummit.com/
Weightlifting House: code PHILWL for 10% off
https://www.weightliftinghouse.com
Onyx: with code PHILWL for 10% off
Sign up for the Power and Strength Summit, the best damn strength and power conference in 2025!!
Register here:
https://www.powerandstrengthsummit.com/
Dr. Jacob Goodin is an associate professor of kinesiology and Director of Sport Science at Point Loma Nazarene University. He holds a PhD in Sport Physiology from East Tennessee State University, where he studied barbell squatting styles, muscle fascicle architecture, and athlete monitoring techniques.
Alongside his academic pursuits, he also competed in track and field and cross country, showcasing his prowess as an endurance athlete (and eventual coach).
In this episode, we examine the role of endurance training for strength and power athletes.
Follow Jacob:
https://www.instagram.com/drjacobgoodin/
https://www.drjacobgoodin.com/
Follow me and get coaching:
https://www.instagram.com/josh_philwl/
https://www.instagram.com/philosophicalweightlifting/
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
Every episode of my podcast covers some aspect of training theory, coaching, psychology, and nutrition. Pretty much anything related to performance. With that comes a lot of abstract thinking and imagining how it would play out in practice. Until now...
In this crossover episode, Dani and I get interviewed by the Red Gauge podcast and discuss our coach-athlete relationship, remote coaching, and USAPL Nationals. We also get roped into playing the "Newly Coach" game, one of the funniest segments I've ever been involved with on a podcast.
Follow Dani:
https://www.instagram.com/daniliftsheavy/?hl=en
Follow Red Gauge:
https://www.instagram.com/redgauge1/?hl=en
https://www.youtube.com/@RedGauge
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
Sign up for the Power and Strength Summit, where Zach will present on bridging the gap between weightlifting and sports performance.
Register here:
https://www.powerandstrengthsummit.com/
Follow Zach:
https://www.instagram.com/ciniman_waffle/
https://www.instagram.com/optimus.performance/
https://www.instagram.com/optimus.barbell/
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
Sign up for the Power and Strength Summit:
Register here:
https://www.powerandstrengthsummit.com/
Follow Sergii:
https://www.instagram.com/putsoff/
https://torokhtiy.com/
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
Sign up for the Power and Strength Summit, where Mike will present on plyometrics for sport!
Register here:
https://www.powerandstrengthsummit.com/
Follow Mike:
https://www.instagram.com/mikeyoungphd/?hl=en
https://www.athleticlab.com/
Follow Jessie:
https://www.instagram.com/jessiestemo/
https://powerandgraceperformance.com/
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