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:

• Why simply "just squatting" is one of the first steps most people skip
• The strength baseline: why a 2x body weight squat is a solid athletic standard
• How to unlock athletic power with dynamic effort squats (squat heavy fast)
• Why conjugate fits better than linear training for busy athletes
• Practical ways to program squats into your training week

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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:

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