In this episode of the Everyday Strength Podcast, Anthony breaks down the four primary periodization and programming models used in strength training and athletic development. You’ll learn how linear, undulating, block, and conjugate approaches actually work, who each model is best suited for, and how lifestyle, training age, and consistency should drive programming decisions. This episode is about understanding how training stress is organized so you can choose a system that actually fits your life and long-term goals.
Read the full episode notes at hagelestrength.com
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Timestamps:
(00:00) Introduction and programming series overview
(01:20) What linear periodization is and how it works
(03:50) Strengths and limitations of linear progression
(05:22) Traditional linear phase examples
(06:32) Introduction to undulating periodization
(07:15) Weekly vs daily undulating structures
(08:36) Benefits and use cases of undulating training
(09:43) Introduction to block periodization
(10:09) Accumulation, intensification, and transmutation blocks
(11:57) Residual effects and block periodization limitations
(12:46) Introduction to conjugate training
(13:06) Max effort, dynamic effort, and repetition methods
(15:22) Why conjugate works for everyday athletes
(16:54) Summary of all four models
(18:03) Choosing a model based on lifestyle and consistency
(20:07) Final thoughts on organizing training stress
(20:52) Outro and programming options
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In this episode of the Everyday Strength Podcast, Anthony breaks down macrocycles, mesocycles, and microcycles and explains how training actually works over time. Rather than focusing on single workouts, this conversation shows how structure, timing, and sequencing drive long-term progress. You’ll learn how to organize training around real life, avoid program hopping, and think like a coach when planning weeks, months, and entire training years.
Read the full episode notes at hagelestrength.com
Join the Performance Edge Network to receive Anthony’s weekly newsletter
Timestamps:
(00:00) Introduction and episode overview
(00:28) Why progress comes from training over time, not single workouts
(01:25) What a macrocycle is and how to plan a training year
(02:10) Learning from elite athletes and long-term preparation
(03:16) Why you cannot chase strength, muscle, and conditioning all at once
(04:36) Macrocycle phases including base, build, peak, and transitions
(05:52) Planning training around life stress, travel, and busy seasons
(07:06) What a mesocycle is and how training blocks work
(07:49) How to judge progress over three to six week blocks
(09:12) Choosing accumulation versus intensification based on life stress
(10:09) What a microcycle is and how to structure a training week
(11:04) Making weekly training flexible and realistic
(11:47) Adjusting training splits when life interferes
(12:07) How macro, meso, and microcycles work together
(13:06) Why zooming out creates clarity and confidence
(14:52) Winning the week instead of chasing perfect workouts
(15:12) Programming example for busy parents
(16:27) Programming example for competitive HYROX athletes
(17:52) How structure eliminates decision fatigue for gym-goers
(19:03) How this framework sets up future programming episodes
(19:53) Final thoughts on consistency and long-term training success
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Programming is not picking exercises or sets and reps. It is the strategic application of stress that creates predictable adaptation over time. In this episode, Anthony breaks down the difference between workouts, training plans, and real programming, outlines why everyday athletes need structure, and explains the three qualities you must maintain year round. This episode sets the foundation for the full programming mini-series.
Read the full episode notes at hagelestrength.com
Join the Performance Edge Network to receive Anthony’s weekly newsletter
Timestamps:
00:00) Introduction to the Programming Series
(00:26) What programming actually is
(01:33) Why effort alone does not create real progress
(02:01) Purpose of this mini-series
(02:22) Workouts vs training plans vs real programming
(05:57) What true programming is designed to accomplish
(07:03) Why everyday athletes need a program
(08:42) The three non-negotiable qualities every athlete must maintain
(10:52) Introducing the conjugate method
(12:06) Why linear periodization often fails busy adults
(13:21) How to evaluate whether a program is good
(15:57) What programming actually builds over time
(16:36) What’s coming next in Episode 2
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The science is clear. You can lose fat and build muscle at the same time if you follow the right blueprint. In this episode, Anthony breaks down the three pillars of effective body recomposition and explains why traditional bulking and cutting fails everyday athletes. You will learn the optimal rate of fat loss, why resistance training is non-negotiable, and how protein intake influences body composition during a calorie deficit.
Read the full episode notes at hagelestrength.com
Join the Performance Edge Network to receive Anthony’s weekly newsletter.
Timestamps:
(00:00) Introduction and why recomposition is misunderstood
(01:07) Bulking and cutting: where the old model came from
(02:26) Enhanced athletes vs natural athletes
(04:17) Why aggressive bulks and cuts fail most people
(05:27) Pillar One: The optimal rate of fat loss
(06:36) What the research shows about slow vs fast weight loss
(08:22) How low energy and recovery impact performance
(09:54) Pillar Two: Why resistance training is essential during fat loss
(12:43) Pillar Three: Protein intake and maintaining lean mass
(14:03) What the Longland and Layman studies reveal
(15:43) Practical protein targets for everyday athletes
(16:52) Building your recomposition blueprint
(18:33) What sustainable progress actually looks like
(19:25) Final takeaways and closing message
Referenced Resources:
Garthe et al., 2011. Effect of two different weight-loss rates on body composition and performance.
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Deloads are one of the most overlooked pieces of training, yet they’re essential for long-term progress, recovery, and staying healthy. In this episode, Anthony breaks down what a deload actually is, why it matters, and how everyday athletes can use it to train harder and adapt better over time. You’ll learn the physiology behind fatigue, the signs that tell you when a deload is needed, and how to run an effective and practical deload week inside any training system, including the Conjugate Method.
Read the full episode notes at hagelestrength.com
Join the Performance Edge Network to receive Anthony’s weekly newsletter.
Timestamps:
(0:00) Introduction and episode setup
(0:06) What a deload is and why it matters
(0:29) Why deloads get a bad reputation
(1:01) Programming and physiology 101
(1:58) General Adaptation Syndrome explained
(2:29) How training disrupts homeostasis
(3:00) Adaptation and the caffeine analogy
(3:47) Why soreness decreases as you get more trained
(4:04) Adaptation vs exhaustion
(4:46) Training as medicine: the Tylenol analogy
(5:45) Underdosing and overdosing the training stimulus
(6:09) Categories of fatigue
(6:40) Stress signaling and recovery demands
(7:13) Why recovery creates adaptation
(7:28) Nutrition context: protein, antioxidants, ice baths
(8:11) When recovery methods help or hurt progress
(8:35) Planning deloads strategically
(8:47) Why hybrid and everyday athletes especially need deloads
(9:02) Stress is stress: training, work, life, and obligations
(9:29) Life stress vs training stress
(10:01) Stagnation, fatigue, and injury risk
(10:22) Modern stress load and doomscrolling
(10:43) Why deloads aren’t optional
(11:02) Four systems affected by fatigue
(11:32) Neural fatigue explained
(12:03) Muscular and mechanical fatigue
(12:22) Tendon and ligament stress
(12:46) Autonomic and systemic fatigue
(13:14) Supercompensation explained
(13:42) Common deload mistakes
(14:10) “Deloads are only for advanced athletes” myth
(14:35) “I’ll lose my gains” myth
(15:02) Deloads reduce stress, not eliminate it
(15:18) Knowing when to take a deload
(15:39) Objective signs: bar speed, strength dips, conditioning difficulty
(16:26) Subjective signs: joint pain, low motivation, global fatigue
(17:29) Environmental stressors and predictive deloading
(18:16) How to run a deload week
(18:33) Option A: reduce intensity
(18:53) Option B: reduce volume
(19:27) How deloads apply to strength work
(19:52) Why PRs happen after deloads, not during
(20:11) Modifying conditioning during deloads
(20:24) Managing systemic fatigue
(20:52) Keeping aerobic and skill work in
(21:15) What to avoid during a deload
(21:45) Random high intensity workouts
(22:07) Avoiding max attempts
(22:39) Nutrition during deload week
(23:02) Movement and technique practice
(23:17) Expected outcomes of a deload
(23:42) Performance rebound after recovery
(24:19) Injury reduction and autonomic reset
(24:53) Long-term training quality
(24:58) How deloads work within the Conjugate Method
(25:19) Why variation doesn’t eliminate systemic fatigue
(25:49) Natural volume ebb and flow in conjugate
(26:12) Systemic fatigue still accumulates
(26:41) The body doesn’t care which method you use
(27:07) Fatigue from submaximal and maximal work
(27:32) Deload cues for conjugate lifters
(27:54) Neural fatigue as the silent killer
(28:25) Three-week waves and built-in deload structure
(28:50) Week-by-week coaching logic
(29:30) Variation as a “silent deload”
(30:09) Example deload timing across phases
(30:47) High-intensity block considerations
(31:04) Final thoughts on deload frequency
(31:12) Why deloads protect long-term progress
(31:45) Closing message and call-to-action
(31:58) Subscribe on platforms
(32:08) Join Performance Edge Network
(32:30) Final sign-off
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Performance is one of the most overused words in fitness, but most people never stop to define it. In this episode, Anthony breaks down what performance really means by separating capacity from skill and explaining why the basics still drive long-term improvement. You’ll learn how to evaluate your own performance, what truly moves the needle, and how to build the physical and mental qualities that hold up under pressure.
Read the full episode notes at hagelestrength
Join the Performance Edge Network to receive Anthony’s weekly newsletter
Timestamps:
(0:00) Episode intro
(0:04) What “performance” actually means
(1:22) Why performance varies across individuals
(3:15) Capacity, skill, and the F1 analogy
(5:29) Early adaptations and long-term development
(8:42) Basics vs flashy training
(12:37) Defining performance for your goals
(15:19) Closing thoughts and takeaways
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Plyometrics are one of the most misunderstood elements of training, yet they influence strength, speed, running efficiency, and long-term athleticism more than most people realize. In this episode, Anthony breaks down what plyometrics actually are, how they differ from basic jumps, why they matter for everyday athletes, and how they support both performance and longevity. You will also learn how to integrate plyometrics safely, how to build progressions, and how they fit into hybrid and conjugate-style programming.
Read the full episode notes at Hagele Strength
Join the Performance Edge Network to receive Anthony’s weekly newsletter.
Timestamps:
(0:00) Introduction
(0:30) What plyometrics actually are
(1:10) The stretch-shortening cycle explained
(2:00) Why most “jumps” are not true plyometrics
(3:00) Tendon stiffness, elastic energy, and neural drive
(4:15) Power loss with age and why plyos matter for longevity
(5:30) Why everyday athletes should include plyometrics
(6:30) Athleticism, movement quality, and injury risk reduction
(7:20) Plyometrics for hybrid athletes and runners
(8:10) Running mechanics, tendon elasticity, and efficiency
(9:20) Injury risk in running and why plyos build durability
(10:20) Improving running economy and ground contact times
(11:15) Practical plyometric options for runners
(12:00) How to integrate plyos before lifting and after runs
(12:30) The importance of proper progressions
(13:00) Learning to land: the starting point
(13:45) Low-level elastic work: pogos, skips, jump rope
(14:50) Submaximal jumps and intent-based training
(15:30) True plyometrics: depth jumps, hurdle hops, bounding
(16:15) Managing volume, ground contacts, and frequency
(17:10) Surfaces, injury prevention, and environmental considerations
(17:40) Common mistakes to avoid with plyometric training
(18:30) Technique, quality, and avoiding “conditioning disguised as plyos”
(19:20) Fatigue, timing, and why placement in the session matters
(20:10) Practical examples for strength and hybrid athletes
(21:30) Weekly integration strategies and simple templates
(22:00) Final takeaways
(22:40) Closing remarks
We’ve all heard that sleep is important—but how bad is one bad night really? In this week’s episode, Anthony unpacks the physiology behind acute sleep deprivation and explains why even a few hours less can have measurable effects on strength, endurance, hormones, and mental performance.
In This Episode You’ll Learn:
Key Takeaways:
Timestamps:
00:00 – Intro: How bad is one night of sleep?
01:15 – What happens physiologically when you’re sleep deprived
03:00 – Hormones and recovery breakdown
04:45 – Reaction time and cognitive performance
06:00 – How sleep loss affects strength and endurance
08:30 – How to train when you’re sleep deprived
11:00 – Creatine and cognitive protection
14:00 – Caffeine, naps, and recovery tools
16:30 – Sleep hygiene and recovery habits
19:00 – Final takeaways and key lessons
Referenced Resources:
In this episode, Anthony Hagele breaks down one of the three cornerstone methods of the Conjugate system: the Max Effort Method for the lower body. You’ll learn what it is, what it’s not, and how to program it the right way.
Anthony dives into the physiology behind true maximal strength development, from motor unit recruitment and rate coding to force production and movement coordination, then walks you through exactly how he programs max-effort work for everyday athletes, hybrid competitors, and pros alike.
Whether you’re chasing a bigger squat, a faster 5K, or just want to bulletproof your body, this episode gives you the framework to get stronger for life.
In this episode we cover:
Timestamps
00:00 – Intro: What the Max Effort Method is and why it matters
02:00 – Why every athlete needs maximal strength
05:00 – The intent behind “strain” and what makes it different from volume training
07:00 – The science: motor unit recruitment, rate coding, and coordination
10:00 – Practical benefits: performance, longevity, injury prevention
11:00 – Programming structure: when and how often to use Max Effort
14:00 – Inside a full Max Effort session (warm-up to accessories)
21:00 – How to choose variations (squat, deadlift, good morning, etc.)
27:00 – How long to stick with each variation and when to rotate
29:00 – Understanding “technical max” vs. “absolute max”
32:00 – Common mistakes: ego lifting, lack of rotation, poor recovery
36:00 – Final takeaways and how to implement this method safely
In this episode of the Everyday Strength Podcast, Anthony breaks down how to actually train the aerobic, glycolytic, and phosphagen energy systems using real physiological principles rather than guesswork. Instead of treating conditioning as random cardio or calorie burn, this episode frames it as a structured, long-term performance tool. You’ll learn how to sequence conditioning across training phases so adaptations build without competing, and how to manage stress and CNS load so conditioning supports strength and durability.
Read the full episode notes at hagelestrength.com
Join the Performance Edge Network to receive Anthony’s weekly newsletter
Timestamps:
(00:00) Intro and recap of the Conditioning Series
(01:00) The aerobic system: cardiac output, tempo work, and strongman endurance
(09:20) The glycolytic system: power, capacity, and hybrid conditioning circuits
(14:00) The phosphagen system: alactic power, capacity, and contrast training
(17:55) Vertical integration and residual training effects
(20:00) Stress management and CNS load
(21:45) Practical programming guidelines and wrap-up
Connect with Anthony:
In this week’s episode of the Everyday Strength Podcast, Anthony Hagele breaks down the physiology behind conditioning and how your body actually creates, regenerates, and utilizes energy during training.
We go beyond the surface-level “cardio” talk and dig into the three internal engines that power every performance:
The Aerobic (Oxidative) System: your foundation for endurance, recovery, and overall cardiovascular health.
The Glycolytic (Anaerobic) System: that middle gear that drives high-intensity work and lactate tolerance.
The Phosphagen (Alactic) System: your top-end power source, responsible for short bursts, heavy lifts, and maximal efforts.
You’ll learn how each system actually produces ATP, what adaptations occur inside the muscle and heart, and why understanding these systems is the key to smarter conditioning and better performance.
This is part two of the Conditioning Series. In part one, we redefined what conditioning really means. In part three, we’ll cover how to train each of these systems intelligently using proven programming methods.
Timestamps
00:00: Intro — Conditioning Series overview
00:40: What conditioning really means
01:37: The three energy systems explained
01:58: Aerobic (Oxidative) System — the foundation
03:57: Step-by-step: how the aerobic system creates ATP
05:02: Adaptations: heart, mitochondria, and capillaries
06:54: Enzyme and substrate efficiency improvements
08:09: Why aerobic conditioning builds your performance base
09:02: Glycolytic (Anaerobic) System — the middle gear
10:25: Glycolysis explained and what causes “the burn”
11:14: The truth about lactate and energy production
12:27: Adaptations: enzymes, buffering, and cardiac response
13:58: Phosphagen (Alactic) System — short-term power
15:34: Creatine, ATP regeneration, and recovery
16:46: Neural efficiency and rate coding adaptations
17:11: How all three systems interact — the “relay race” analogy
18:59: Vertical integration and training residuals
20:00: Why understanding this matters for your training
21:01: What’s coming in Part 3 — training the systems
22:09: Final thoughts — function over fatigue
22:47: Outro — subscribe and stay tuned for next week
Links
🔗 Train with Hagele Strength: hagelestrength.com/programs
📬 Join the Performance Edge Newsletter: hagelestrength.com/all-articles
🎧 Listen on Spotify / Apple Podcasts: hagelestrength.com/podcast
In this first episode of the Everyday Strength Conditioning Series, Anthony breaks down what conditioning actually means, how it’s different from cardio, and why understanding your energy systems matters.
We'll cover:
Why “conditioning” isn’t the same as steady-state cardio
What ATP is, and why it’s the real energy currency of your body
The three energy “gears": phosphagen, glycolytic, and oxidative
How these systems overlap and fuel everything from sprints to marathons
Why chasing adaptation beats chasing exhaustion
This episode sets the foundation for the rest of the series: Part 2 (deep dive into the energy systems) and Part 3 (methods and programming).
Show Notes:
0:00 – Intro: Conditioning vs. cardio
1:00 – Cardio’s role for calorie burn and health
3:30 – Why conditioning matters for performance
5:00 – Common misunderstandings about “just cardio”
6:00 – What ATP is and why it’s like money in your checking account
8:20 – The three gears of energy production
9:25 – Phosphagen, glycolytic, and oxidative systems explained
11:30 – How the systems overlap in real life
12:30 – Conditioning vs. Energy System Development (ESD)
13:00 – Residuals, conjugate method, and why aerobic work is always in the mix
14:30 – The real goal: chase adaptation, not exhaustion
15:30 – Preview of upcoming episodes in the series
16:40 – Takeaway: Conditioning isn’t cardio, it’s energy production
🔗 Links & Resources
Most supplements promise the world, but very few actually deliver. In this episode of the Everyday Strength Podcast, Anthony breaks down the handful of performance supplements that have real scientific backing and can truly move the needle for everyday athletes.
We’ll cover:
Takeaway: supplements won’t make or break you, but used correctly, they can provide that extra 2–5% edge that separates good from great.
🔗 Subscribe to join the Performance Edge Network for deeper dives into training, nutrition, and performance: hageleStrength.com/subscribe
In this episode of the Everyday Strength Podcast, Anthony breaks down his 5-step framework for writing a training program.
The discussion covers:
This episode provides a clear system you can use to plan training with more intention, recover better, and evaluate whether your approach is moving you toward your goals.
📩 Subscribe to the Performance Edge Newsletter for weekly training and nutrition insights: hagelestrength.com/newsletter
🎧 Listen on Spotify, Apple Podcasts, and YouTube.
🏋️♂️ Programs & coaching: hagelestrength.com/shop
🔗 Follow on Instagram: instagram.com/hagelestrength
Can you really build strength and conditioning at the same time? Or does cardio kill your gains? In this episode, Anthony Hagele breaks down the interference effect in concurrent training and how to program for both strength and endurance without sabotaging progress.
In this episode we'll cover:
Why the “cardio kills gains” myth is outdated
What the research says about strength, power, and endurance when combined
The five levers you can control (order, spacing, modality, volume, intensity)
Practical ways to structure your week for strength and conditioning
If you’ve ever wondered how to balance lifting and cardio, this is the playbook.
🔗 Links & Resources:
🎧 If you enjoyed the episode, leave a review and share it with a friend!
The repetition method often gets overshadowed by max effort and dynamic effort work — but it’s one of the most powerful tools for building muscle, protecting your joints, and improving long-term performance.
In this episode of Everyday Strength, Anthony Hagele explains what the repetition method is, how it works, and exactly how to program it into your training. Whether you’re a hybrid athlete, strength enthusiast, or just want to train smarter, this method can unlock better size, strength, and resilience.
🔗 Links & Resources:
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In this episode of Everyday Strength, I break down how minimalist training can help you get stronger, look more athletic, and build conditioning without spending hours in the gym. You'll learn why simplicity beats complexity, how to master the basics, and how to structure your week for both strength and endurance.
Topics Covered:
Minimalist training isn't about shortcuts. It's about stripping away the excess and putting full intent into what matters most. At Hagele Strength, every program is built on this philosophy, helping busy athletes and professionals get stronger, leaner, and better conditioned without wasting time or energy on what doesn't move the needle.
🔗 Links & Resources
Follow me on Instagram: instagram.com/hagelestrength
Check out my training programs: hagelestrength.com/shop
Subscribe to my free weekly newsletter: hagelestrength.com/newsletter
🎧 If you enjoyed. this episode, leave a review and share it with a friend!
In this weeks episode, Anthony breaks down why squatting is one of the most important lifts for building athleticism. From bodyweight goblet squats to a two-times bodyweight back squat, and finally to moving heavy loads fast, you’ll learn why the squat is the foundation of strength, speed, and power.
Anthony also explains why he programs with the Conjugate Method. A system that balances heavymax-effort work with dynamic speed training, and why it works better for everyday athletes than rigid linear periodization.
This week we cover:
Resources & Links
I’m Anthony Hagele, strength coach at Hagele Strength and an exercise and performance nutrition researcher at Lindenwood University. I created the Everyday Strength Podcast to bridge the gap between high-level performance science and the reality of being a busy everyday athlete.
This show is built for men who want to be strong, lean, athletic, and healthy without having to sacrifice family, work, and life outside the gym. Each week, I break down the science of training and nutrition into practical, no-nonsense strategies that you can actually use. You’ll hear deep dives into programming, why certain methods work, how to structure your week, and what it really takes to become incredibly strong and well conditioned.
We’ll cover themes like the Conjugate Method adapted for hybrid athletes, energy system development for conditioning, and the nutrition strategies that fuel both performance and longevity. We’ll dig into how to train for health and performance, not one at the expense of the other.
Along the way, you’ll also hear about mindset, discipline, and the lessons that carry beyond the gym. Because being an everyday athlete is about more than chasing numbers, it’s about building a body and lifestyle that can keep up with your kids, withstand stress, and thrive for decades.
You can expect episodes that blend evidence-based research with practical application, drawing from my work in exercise science, my coaching experience, and my own training journey. The goal is always the same: to equip you with tools, insights, and systems that make you better. Stronger. Healthier. And ready for whatever life throws at you.
If you’re tired of cookie-cutter fitness advice and want a podcast that goes deep while staying grounded in the realities of everyday life, you’re in the right place.
Stay tuned for new episodes dropping every week.
Most people train their core wrong. They think crunches and sit-ups are enough — but they’re skipping the very foundation of what the trunk is meant to do. In this episode, I’m breaking down the science, the programming, and my 5 most-used trunk exercises for strength, performance, and injury prevention.
We cover:
• Why I prefer the term trunk musculature and the exact anatomy it includes
• The three tiers of trunk training: intrinsic, dynamic, and ballistic stability
• How to program each tier into your week
• The physiology behind trunk stability and force transfer
• My top 5 trunk exercises, why they work, and how to make them harder
• How to think about “core” training if you’re an athlete, coach, or serious lifter
This isn’t about random ab workouts. It’s about building a stable, powerful trunk that carries over to every lift, sprint, throw, and carry you do. At Hagele Strength, everything starts with a clear framework backed by research and proven in the weight room. The trunk is no exception, and once you understand how to train it, you’ll never go back to guessing.
🔗 Links & Resources:
Follow me on Instagram: instagram.com/hagelestrength
Check out my training programs: hagelestrength.com/shop
Subscribe to my free weekly newsletter: hagelestrength.com/newsletter
🎧 If you enjoyed the episode, leave a review and share it with a friend!