Philosophy of Strength
Philosophy of Strength is a podcast hosted by personal trainer Cill O’Connor about strength training and the mindset behind living a strong life. It explores training methods, physical development, and the broader lessons that strength practice can bring. The show is aimed at listeners interested in fitness, self-improvement, and practical approaches to getting stronger.
Episodes
#147 Back Pain 101: How to start recovering and get back to what you love
Dealing with back pain and not sure where to start? In this episode, I break down when to get checked, how to exercise with pain, and how to gradually get back to the things you love.Coaching enquiries: https://docs.google.com/forms/d/e/1FAIpQLSfylhlG-Ojte0w5NAnDIR6RW0MQdxUVlizR3Wb72dz9Og-wBA/viewform
#146 Reddit Rambles 18: Overcoming fear of re-injury, when to cut or bulk, and the problem with 1RM estimators.
Interested in working with me? : https://docs.google.com/forms/d/e/1FAIpQLSfylhlG-Ojte0w5NAnDIR6RW0MQdxUVlizR3Wb72dz9Og-wBA/viewform
#145 Reddit Rambles 17: Exercises for rotator cuff pain, is pain in back rehab normal, and is it progress if you add weight but drop reps?
Coaching enquiries: https://docs.google.com/forms/d/e/1FAIpQLSfylhlG-Ojte0w5NAnDIR6RW0MQdxUVlizR3Wb72dz9Og-wBA/viewform
#144 Back pain: How much should you lift, and when to add weight
In this episode, I use the Goldilocks porridge analogy to explain how to find your 'just right': enough training to build strength without repeatedly flaring your back up. I cover how to judge your response, when to progress, and what to do when you’ve overdone it.Coaching enquiries: https://docs.google.com/forms/d/e/1FAIpQLSfylhlG-Ojte0w5NAnDIR6RW0MQdxUVlizR3Wb72dz9Og-wBA/viewform
#143 Reddit Rambles 16: When to add weight, ego lifting, and back pain on belt squats
Another now infamous Q&A episode Interested in coaching? Enquire here: https://docs.google.com/forms/d/e/1FAIpQLSfylhlG-Ojte0w5NAnDIR6RW0MQdxUVlizR3Wb72dz9Og-wBA/viewform
#142 What really fixed my knee pain
For a year, my knee pain got worse when I thought I was fixing it. In this episode, I share how chasing perfect form and the wrong rehab advice kept me stuck and what actually helped me turn the corner. I'll walk you through what I think caused the injury, why fear and fixation slowed me down, and the mental shift that finally moved things forward. If you've been stuck chasing exercises or
#141 Reddit Rambles 15: How to break strength plateaus, returning to full intensity after injury, and programming for disc bulges
A return to answering questions from Reddit. Interested in enquiring about coaching? : https://docs.google.com/forms/d/e/1FAIpQLSfylhlG-Ojte0w5NAnDIR6RW0MQdxUVlizR3Wb72dz9Og-wBA/viewform
#140 Will getting stronger help your back pain?
You might have heard some people say that back pain is all down to weak muscles. Other says lifting weights is the cause of back pain or that it does very little for it. I break down the facts behind these statements, who strength training is likely to help with their pain or not, and how you can determine where you fit into that. Coaching enquiries: https://docs.google.com/forms/d/e/1FAIpQLSfylhl
#139 Rick Nally and I answer your questions
Rick and I answer your questions on strength and conditioning, nutrition, running, hybrid training, and pain and injury. Coaching for Non-Influencers seminar:https://mailchi.mp/2c814065f78b/coaching-for-non-influencers
#138 Dave Hagerty talks high performance in your thirties
Myself and Dave delve into the keys to enjoying and succeeding with your training in your thirties and beyond - plus some general philosophical discussion about life. Make sure to follow Dave on Instagram @dr.dave.strengthandkindness
#137 Tony Gentilcore on writing, simple training, and nuance in fitness.
Tony Gentilcore is a highly experienced coach who has worked with athletes and general population to get them stronger and out of pain. He is well known in particular for his writing through both articles and books in the fitness space that help people get the most from their training. Use coupon code 'PHILOSOPHY' to get $100 off the Complete Fit Pro Blueprint workshop in Dublin on October
#136 Dean Somerset on how to succeed in coaching
In this episode I’m joined by Dean Somerset to break down what actually leads to success as a coach. We talk about why coaches get stuck, the gap between theory and real-world coaching, and what to focus on if you want to build a career that lasts.Use coupon code 'PHILOSOPHY' to get $100 off the Complete Fit Pro Blueprint workshop in Dublin on October 3rd-4th. Visit the site here: https://
#135 Melody Schoenfeld talks vegan diet myths, strongman, AI in fitness, and more.
Melody Schoenfeld has over 30 years coaching experience and has been voted NSCA Personal Trainer of the Year in 2019. In this episode we discuss vegan diet myths, strongman for average joes, AI in the fitness industry, and the industry's tactic of making women feel insecure to sell products.Follow Melody on Instagram: https://www.instagram.com/5ftoffury1/
#134 Compound vs isolation exercises: how to use them properly
I break down the difference between compound and isolation exercises, and more importantly, how to actually use them in your training.We’ll cover what each type of exercise is good for, the common mistakes people make, and how to structure your sessions so you’re not wasting time on things that don’t move the needle.If you’ve ever wondered whether you should be doing more “big lifts” or more targe
#133 Reddit Rambles 14: Doing everything right but no progress, convincing your significant other to get healthy, and how to measure muscle gain.
Interested in working with me? https://docs.google.com/forms/d/e/1FAIpQLSfylhlG-Ojte0w5NAnDIR6RW0MQdxUVlizR3Wb72dz9Og-wBA/viewform?usp=header
#132 Reddit Rambles 12: Stalling on overhead press, gaining weight after starting training, and waking in the middle of the night.
Apply for a coaching consultation: https://docs.google.com/forms/d/e/1FAIpQLSfylhlG-Ojte0w5NAnDIR6RW0MQdxUVlizR3Wb72dz9Og-wBA/viewform?usp=header
#131 Why the smartest people need the simplest plans.
A lot of smart people struggle with lifting because they overthink every decision. They try to optimise the perfect plan, jump between programmes, and end up making no real progress.In this episode, I break down why overthinking happens and what actually matters for getting stronger. You’ll learn the common traps, the basics that never change, and a simple framework you can follow to train with co
#130: Reddit Rambles 11: Proper gym clothing, back strength imbalances, and lack of motivation.
Online coaching information: https://mailchi.mp/9cb0bf374e72/online-coaching
#129 Reddit Ramble 10: Non-linear bench progress, intermediate strength standards, and 'suboptimal' training splits.
In Reddit Rambles, I answer questions from the various fitness-related subreddits. If you liked this episode, share it with a friend!
#128 From first client to full-time coach: our path to online coaching, and business tips
In this episode, myself and Rick Nally dive into how we landed our very first coaching jobs, navigated the ups and downs of the fitness industry, and ultimately made the leap to full-time online coaching. Tune in for candid stories and the essential business lessons we've learned along the way. Newsletter sign-up for Beyond The Textbook early bird access: https://mailchi.mp/fe5aa1452f25/subscr
#127 The pros and cons of sport science education and strength and conditioning, with Rick Nally
Myself and fellow online coach Rick Nally reflect on our younger years in sport science education and strength and conditioning - and whether it was useful for becoming professional coaches.
#126 Not every season is a peak: lifting when life gets messy.
What if your best training week isn’t the one where you hit a PB… but the one where you didn’t quit?In this episode, I explore what progress looks like for me when life is messy and my results are subpar.
#125 Maximising strength on a two-day schedule - how to make full-body training work for your busy life
Think two days a week isn’t enough to get strong? Think again.In this episode I break down how to build a full-body program on just two days per week, why it actually works better than you’d think, and the key mistakes to avoid. I’ll share real client examples, outline a sample structure, and show you how to make serious progress even with a busy schedule.
#124 Reddit rambles 9: Toning, S&C for BJJ, and plateaus.
Book your free coaching consult here: https://calendly.com/cill-cillianoconnor/consultation
#123 How to form healthy habits
In this podcast I discuss: - Why habits are so important - Why we struggle with them so much - What types of habits to choose- The strategies that allow us to succeedBook a call to see if I could help you finally nail your habits to reach your goals: https://calendly.com/cill-cillianoconnor/consultation
#122 Reddit Rambles 8: Is incline bench vs flat, figuring out your fiber type, and the best beginner split.
Book a free coaching consult with me: https://docs.google.com/forms/d/e/1FAIpQLSdyCWJ7qHqFpoOKYDiEkU1ihERxpQGLzN1tXT0e33ppVuHx_A/viewform
#121 Why this coach got coached: the strength gains he never expected.
Cheyne is an exercise physiologist, coach, and fellow metalhead who came to me looking for help taking the mental load of programming off his plate, balancing training with work and life, and becoming a better coach for his own clients.In this episode, we dive into how we got him progressing without burning out, the huge strength gains he’s made, and what he learned about pushing his limits when i
#120 How to become an online coach
I break down the important things to consider for getting into online coaching
#119 I attempted a nuzlocke of Pokemon Fire Red
Nuzlockes are a specific challenge designed to make the Pokemon games more challenging. The rules are pretty simple: 1. If a Pokemon faints, it's considered dead / not usable again 2. You may only catch the first Pokemon you meet on each route 3. You must nickname every Pokemon If you've done this before or had any thoughts on the episode, let me know!
#118 Reddit Rambles 7 - Being weak at curls, starting weight for deadlifts, and elbow pain on tricep work.
Book an online coaching consultation: https://docs.google.com/forms/d/e/1FAIpQLSdyCWJ7qHqFpoOKYDiEkU1ihERxpQGLzN1tXT0e33ppVuHx_A/viewform
#117 Award-winning coach Conor Galgey on the 5 habits of successful trainers
Book a free consultation: https://calendly.com/cill-cillianoconnor/consultation
#116 Alex Sterner on training with pain, S&C for jiu jitsu, and science-based clickbait
Get your free copy of The Plateau Breaking Bible by signing up to the newsletter: https://mailchi.mp/fe5aa1452f25/subscribenow
#115 Gym etiquette 101: Stop being THAT person
Book a consultation for online coaching with me: https://calendly.com/cill-cillianoconnor/consultation
#114 6 things beginner coaches NEED to know
The course: https://www.cillianoconnor.net/single-post/beyond-the-textbook4 spaces left as of this being posted. Intake closes on Wednesday 11 June, at midnight Irish time.
#113 Reddit Rambles 6: AI taking our jobs, is protein overrated, and why eating healthy is hard.
Sign up for Beyond The Textbook pre-sale: https://mailchi.mp/b22b38575d76/beyond-the-textbook-course
#112 Top 5 Death Metal Albums
Myself and Ian's picks for our 5 favourite death metal albums. You can find all the albums in this playlist: https://open.spotify.com/playlist/0ErPjRiFG1bO4lh9nZSGM5?si=64dac05a5bae4d03
#111 Reddit Rambles 5: Worst client excuses, alternatives to back squats, and managing leg DOMS
Get my free beginner programme by subscribing to the newsletter: https://mailchi.mp/fe5aa1452f25/subscribenow
#110 GAME REVIEW: The Last Of Us
My impression of the first part of this classic video game series.
#109 Megadeth Discography Retrospective
I give a full breakdown of one of my favourite heavy metal bands' discography, along with the history of the band itself.
#108 How to get a stronger deadlift
Book a free consultation call before Friday 21st March: https://docs.google.com/forms/d/e/1FAIpQLSdyCWJ7qHqFpoOKYDiEkU1ihERxpQGLzN1tXT0e33ppVuHx_A/viewform
#107 Will Ratelle and Angus Bradley discuss RPE
RPE stands for 'Rating of Perceived Exertion'. It has gained popularity year on year within the lifting community as a means of approximating intensity/proximity to failure. However many have criticised it for its accuracy and utility with beginners. Angus and Will are two coaches on the cutting edge of evidence based practice, who have amassed large followings with their no BS approach. In this e
#106 Reddit Rambles 4: Anti-ageing foods, are deadlifts a back exercise, and how many days for abs
DM me on Instagram for online coaching info:https://www.instagram.com/dysfunctionalpatterns/
#105 Adam Meakins talks physio misinformation and evidence based practice
Follow Adam on Instagram: https://www.instagram.com/adammeakins/
Adam's website:
https://www.thesports.physio/
#104 How Conor fixed his back pain
Conor came to me with recurring back pain that was preventing him from being able to run, and do basic things like play with his kids. Here's what we did to get him stronger than ever and out of pain.
#103 Reddit Rambles 3: Bodyweight-only training, what makes a great coach, and biggest nutrition lesson
#102 How I rehabbed my back injury
Over a year and a half, I experienced numerous setbacks of back pain and nerve issues.
From having to go back to the empty bar on squats and deadlifts, to building back up to where I'm at now, this is what I've learned so far.
If you want to try strength training for your own back pain, you can message me on Instagram @dysfunctionalpatterns
#101 How to become a personal trainer
I give you advice on who personal training is and is not for, and the most viable paths for creating a career in this highly saturated field.
#100 Reddit Rambles 2: Machines-only training, shin pain in running, and how to approach rest days.
I do a 2nd round of answering the sometimes silly yet often relatable questions of the various fitness subreddits. As well as some musing about my thoughts on hitting 100 episodes.
#99 Reddit rambles: Full body vs PPL, arching in the squat, and dealing with client nutrition struggles
I give my take on some questions from the various fitness related subreddits.
#98 BATHORY: Full discography review
Myself and Ian review every album of the legendary metal band Bathory. We also give our thoughts on the disputed history of the band, and Quorthon's influence on black metal and viking/folk metal.
#97 What happened to rock music?
In this episode I discuss the disappearance of rock music from the mainstream, along with the changed value of music in our digital society.
#96 The Cave
Learn how to embrace complexity and the 'good enough' strategy, so you can stop being confused about what programme to do
Logical Muscle free beginner programme: https://mcusercontent.com/095c1022358e82c3c8c01fb05/files/c36c18b6-5d06-e755-8033-0695f6ba924d/Logical_Muscle_1_compressed.01.pdf
Dysfunctional Gains:
https://marketplace.trainheroic.com/workout-plan/team/dysfunctional-gains?attrib=568
#95 Hallowe'en Movies
My favourite movies for the Hallowe'en mood
#94 Josh Percival on continuum thinking vs all-or-nothing diets, and obesity as a disease
Josh Percival is a registered dietician and personal trainer. He has a uniquely empathetic and evidence based approach to nutrition. In this episode we chat about how you can use continuum thinking to improve your results and relationship with food, as well as some of Josh's thoughts on managing the obesity epidemic, Ozempic etc.
Subscribe to newsletter: https://mailchi.mp/fe5aa1452f25/subscriben
#93 How Martina got multiple chin-ups and weighted push-ups
Free 30 minute zoom consultation: https://docs.google.com/forms/d/e/1FAIpQLSdyCWJ7qHqFpoOKYDiEkU1ihERxpQGLzN1tXT0e33ppVuHx_A/viewform
#92 Functional training destroyed my gains. Here's how I got them back.
Subscribe to the newsletter to get exclusive discounts for the Dysfunctional Hypertrophy programme:
https://mailchi.mp/fe5aa1452f25/subscribenow
#91 Andrew Coates on the fitness industry, social media, and evidence based training
Get your free copy of The Plateau Breaking Bible:
https://mailchi.mp/fe5aa1452f25/subscribenow
#90 What WW2 fighter planes can teach us about training
00:00 Intro
01:24 The bullet hole problem
04:05 Survivorship bias in fitness
06:54 Where to look for optimal training approaches
#89 Strength and kindness with Dave Hagerty
0:00 Intro
2:45 Content creation and social media
6:45 The problem with perfectionism
12:00 Why you need goals
19:40 The power of having a why
22:40 Strength training is not complicated
39:15 We have too many options
46:15 Embrace the bad days
#88 Alec Blenis talks hybrid training and movement optimism
Alec Blenis is a hybrid athlete, coach, science nerd, and movement optimist.
In this episode, we have a chat about how Alec got started with training and coaching, his thoughts on hybrid training mistakes and misconceptions, social media, and movement optimism.
#87 Are you training too heavy?
Strength training requires lifting progressively heavier weights. However we also need to be able to train for long periods of time without stopping or getting hurt. Here's where to strike the balance with an example of a client of mine who hit a recent squat PR 30kg above his training weights.
#86 Good, fast, or cheap. Pick two.
Fitness products/services can be broadly categorised as cheap and fast, good and cheap, or good and fast. Each combination has its downsides, as it sacrifices the 3rd thing. I give examples of how this works in real life, and what might be the best option for you.
#85 Q&A 9
Are bicep curls functional? How many days per week to increase your fitness? Where should your feet go on bench?
#84 Should gyms allow cameras?
In this episode I examine some of the arguments for and against the contentious topic of allowing cameras and video recording in gyms.
#83 How to rehab your shoulders, and KEEP them healthy.
When I was 15 I hurt my shoulder in rugby, and went through years of terrible medical advice. Now I can do heavy dips, bench press, behind the neck press. Here's how I did it, and what I do to keep mine and clients shoulders happy and healthy.
#82 Hypertrophy 101
An overview of what hypertrophy is, why you would want to gain muscle mass, how to train for it, and food and sleep considerations to optimise your results.
#81 Getting back on the horse
Fallen off training and in a rut? Listen to this.
#80 Andy's Story: "I'm a different person"
I talk with client Andy O'Callaghan about the progress he's made since we started working together. Andy has changed the way he looks, fixed chronic joint pain, and achieved his goal of a muscle up. Listen to get his perspective on what was required to get to this point.
#79 Q&A 8
1:17 Can you gain strength in a calorie deficit
3:40 Main value of hiring a coach
6:00 How to start running when you're heavy
09:56 Deadlifting in squat shoes
11:25 Dumbbell flyes from the floor
13:20 Improving shoulder mobility for overhead press
15:15 Getting older and hitting final PRs
19:20 My goals
20:05 Fascia training and 'glute dominant' athletes
23:30 Is strength training e
#78 Q&A 7
Training in busy January gyms, how severe injuries happen, training with partials, advice on becoming a PT, and more.
#77 Recap of 2023
A look back on the main changes in the industry, my training, and coaching business in 2023.
#76 Q&A 6
A longer Q&A than usual
#75 Overcoming plateaus
So you're not hitting PRs as easy as you did when you started training? Here are the most likely reasons and how to get your lifts moving again.
#74 Q&A 5
Worst fitness trends, why you need to train with others, balance/proprioception training, and more.
#73 Iron Ian on going from Irish pro wrestler to powerlifting coach.
In this episode I sit down with Iron Ian of the Iron Mindset podcast. Ian talks about how he first got into training through working in the upstart Irish pro wrestling scene, how he later transitioned into powerlifting and coaching, and other general chit chat about the fitness industry.
#72 Most overrated and underrated metal albums
My take on some 'essential' albums I found disappointing, versus the ones I think are often overlooked compared to the rest of that band's catalogue.
#71 What people get wrong about progressive overload
Progressive overload is a very important principle for good training, yet trainees often misunderstand what it is and how to use it.
#70 Back Pain and Lifting
Hurt your back? Congratulations, diagnosis: human. The good news is it's probably not serious and you'll be able to get back to lifting much sooner than you think.
#69 Q&A 4
1:07 Evidence for 'explosive' reps?
05:37 My current training split
08:23 How to get a muscle-up
13:02 Breaking a running plateau
17:01 Barbell press a bad option for hypertrophy?
23:15 Why wear a belt?
25:00 How much weight loss impacted my bench
27:46 Tips for golfer's elbow
30:05 Back pain on RDL
33:19 Submax slow eccentrics vs supramax
35:50 Advice for S&C coach moving i
#68 Why functional training is bullshit
Functional training has become an industry buzzword. But rarely has its dubious claims about 'good' and 'bad' movement ever been challenged in the mainstream. Conveniently, functional training tends to be more entertaining and easier than traditional resistance training, making it a huge hit on social media. In this episode, I dismantle the common arguments used to defend this gian
