Philosophy of Strength

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Strength coach and personal trainer Cill O’Connor delves into all things strength training and the philosophy behind living a strong life.

Cill O' Connor


    • May 29, 2025 LATEST EPISODE
    • every other week NEW EPISODES
    • 43m AVG DURATION
    • 114 EPISODES


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    Latest episodes from Philosophy of Strength

    #113 Reddit Rambles 6: AI taking our jobs, is protein overrated, and why eating healthy is hard.

    Play Episode Listen Later May 29, 2025 28:11


    Sign up for Beyond The Textbook pre-sale: https://mailchi.mp/b22b38575d76/beyond-the-textbook-course

    #112 Top 5 Death Metal Albums

    Play Episode Listen Later May 12, 2025 80:38


    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

    Play Episode Listen Later Apr 24, 2025 25:55


    Get my free beginner programme by subscribing to the newsletter: https://mailchi.mp/fe5aa1452f25/subscribenow

    #110 GAME REVIEW: The Last Of Us

    Play Episode Listen Later Apr 18, 2025 30:19


    My impression of the first part of this classic video game series.

    #109 Megadeth Discography Retrospective

    Play Episode Listen Later Apr 2, 2025 56:25


    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

    Play Episode Listen Later Mar 17, 2025 27:14


    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

    Play Episode Listen Later Feb 28, 2025 44:36


    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 episode, they give their own takes on the utility of RPE, and how they implement it.

    #106 Reddit Rambles 4: Anti-ageing foods, are deadlifts a back exercise, and how many days for abs

    Play Episode Listen Later Feb 12, 2025 28:42


    DM me on Instagram for online coaching info:https://www.instagram.com/dysfunctionalpatterns/

    #105 Adam Meakins talks physio misinformation and evidence based practice

    Play Episode Listen Later Feb 5, 2025 52:18


    Follow Adam on Instagram: https://www.instagram.com/adammeakins/ Adam's website: https://www.thesports.physio/

    #104 How Conor fixed his back pain

    Play Episode Listen Later Jan 31, 2025 28:51


    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

    Play Episode Listen Later Jan 25, 2025 25:26


    #102 How I rehabbed my back injury

    Play Episode Listen Later Jan 19, 2025 30:29


    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

    Play Episode Listen Later Jan 6, 2025 31:00


    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.

    Play Episode Listen Later Dec 30, 2024 38:29


    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

    Play Episode Listen Later Dec 20, 2024 30:13


    I give my take on some questions from the various fitness related subreddits.

    #98 BATHORY: Full discography review

    Play Episode Listen Later Dec 16, 2024 119:27


    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?

    Play Episode Listen Later Dec 7, 2024 24:06


    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

    Play Episode Listen Later Nov 19, 2024 21:21


    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=568586-email

    #95 Hallowe'en Movies

    Play Episode Listen Later Oct 31, 2024 31:28


    My favourite movies for the Hallowe'en mood

    #94 Josh Percival on continuum thinking vs all-or-nothing diets, and obesity as a disease

    Play Episode Listen Later Oct 24, 2024 59:48


    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/subscribenow My Best Weight site: https://www.mybestweight.ie/education Obesity causes: https://pmc.ncbi.nlm.nih.gov/articles/PMC10541056/#:~:text=According%20to%20the%20Foresight%20report,the%20increase%20in%20obesity%20rates Obesity stigma: Obesity Stigma: Causes, Consequences, and Potential Solutions Obesity podcast: https://open.spotify.com/episode/2y350oZBRVJIDG3UaYN4W8

    #93 How Martina got multiple chin-ups and weighted push-ups

    Play Episode Listen Later Oct 16, 2024 34:12


    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.

    Play Episode Listen Later Oct 5, 2024 19:26


    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

    Play Episode Listen Later Sep 16, 2024 75:04


    Get your free copy of The Plateau Breaking Bible: https://mailchi.mp/fe5aa1452f25/subscribenow

    #90 What WW2 fighter planes can teach us about training

    Play Episode Listen Later Sep 3, 2024 11:53


    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

    Play Episode Listen Later Aug 21, 2024 55:37


    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

    Play Episode Listen Later Aug 12, 2024 65:45


    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?

    Play Episode Listen Later Aug 6, 2024 12:08


    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.

    Play Episode Listen Later Aug 1, 2024 31:52


    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

    Play Episode Listen Later Jul 23, 2024 31:12


    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?

    Play Episode Listen Later Jul 21, 2024 21:50


    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.

    Play Episode Listen Later Jul 9, 2024 31:06


    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

    Play Episode Listen Later Jul 3, 2024 34:42


    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

    Play Episode Listen Later Jun 20, 2024 11:16


    Fallen off training and in a rut? Listen to this.

    #80 Andy's Story: "I'm a different person"

    Play Episode Listen Later Mar 19, 2024 32:22


    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

    Play Episode Listen Later Feb 21, 2024 43:50


    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 enough for cardio? 26:38 Tips for a pulled hamstring 28:44 Weight training for soccer players 31:00 When to work on asymmetries 34:10 Focus on hypertrophy and strength at the same time or separately? 37:48 What fitness assessments do I do 40:00 How often do I train to failure

    #78 Q&A 7

    Play Episode Listen Later Jan 12, 2024 50:40


    Training in busy January gyms, how severe injuries happen, training with partials, advice on becoming a PT, and more.

    #77 Recap of 2023

    Play Episode Listen Later Jan 12, 2024 16:46


    A look back on the main changes in the industry, my training, and coaching business in 2023.

    #76 Q&A 6

    Play Episode Listen Later Dec 14, 2023 54:33


    A longer Q&A than usual

    #75 Overcoming plateaus

    Play Episode Listen Later Dec 8, 2023 29:21


    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

    Play Episode Listen Later Nov 27, 2023 28:09


    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.

    Play Episode Listen Later Oct 23, 2023 94:22


    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

    Play Episode Listen Later Oct 10, 2023 37:29


    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

    Play Episode Listen Later Sep 25, 2023 22:27


    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

    Play Episode Listen Later Sep 12, 2023 21:52


    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

    Play Episode Listen Later Sep 6, 2023 42:36


    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 into PT

    #68 Why functional training is bullshit

    Play Episode Listen Later Aug 24, 2023 42:37


    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 giant distraction from effective training.

    #67 Q&3

    Play Episode Listen Later Aug 15, 2023 40:59


    0:00 Intro 1:31 My thoughts on the internal rotation craze 06:00 Periodisation of training for fat loss 11:40 The last thing I changed my opinion on 16:55 Squat U's gains 18:30 Is the smith machine for pussies? 23:35 Do I ever wish I had a different job? 28:24 Popping noises in joints 32:00 Easiest way to break a bench plateau 35:30 What RPEs do I prescribe for gaining strength?

    #66 Greatest video games of all time

    Play Episode Listen Later Aug 9, 2023 58:43


    0:00 Intro 05:25 Honourable mentions 20:25 Secret of Monkey Island 24:57 Super Mario World 28:07 Halo 31:36 Pokemon Red/Blue 37:30 Oblivion 45:19 The best game of all time

    #65 Q&A 2

    Play Episode Listen Later Aug 1, 2023 30:13


    00:50 What are my favourite arm exercises? 02:00 Is the back raise safe for back rehab? 03:53 What bench grip width to use for hypertrophy? 06:10 A thank you message 07:11 What's my take on barefoot training? 10:13 What's wrong with optimising? 16:10 What's the most fun thing about being a coach? 18:17 How do you deal with the BS in the industry? 23:06 Back pain on dynamic effort deadlifts 25:30 What's my opinion on 'MoveU'? 27:28 What are my current favourite games?

    #64 Hellfest '23 Retrospective

    Play Episode Listen Later Jul 25, 2023 43:11


    Interested in attending Hellfest? Here was my experience attending what's quickly becoming one of the biggest heavy festivals in the world.

    #63 Q&A 1

    Play Episode Listen Later Jul 22, 2023 26:03


    The first instalment of a segment where I provide in depth answers to questions I've gotten from Instagram.

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