The Paul Weber Podcast
Episodes
147 Quarterfinals
24 Mar 2026
Contributed by Lukas
Send us Fan MailIn this episode, we cover:The shift in programming trends for Quarterfinals and the AGOQWorkout Approach 101The 25% RuleTime requireme...
146 Gut Health for Athletes
12 Mar 2026
Contributed by Lukas
Send a textIn this episode, we cover how nutrition goes deeper than "calories in, calories out."The body is governed by more than just physi...
145 The HPA Axis and Exercise
05 Mar 2026
Contributed by Lukas
Send a textIn this episode, we cover:The HPA Axis - what it is and what it doesWays to measure function of the HPA AxisCortisol isn't king, it&ap...
144 Optimizing Performance of the Elite Athlete
06 Feb 2026
Contributed by Lukas
Send us a textIn this episode, I cover the consensus statements of scientists, coaches and athletes from a recent, international conference "aime...
143 The Competitor Lifecycle
15 Jan 2026
Contributed by Lukas
Send us a textThe Competitor LifecycleFirst workoutClasses/free resourcesCompetitor programInitial, fast progressOvertrainingInjury/sickness/stagnatio...
142 Consistency and Athletic Progress
09 Jan 2026
Contributed by Lukas
Send us a textSkill-intensive sports vs. Training-intensive sportsSkill-intensive sports (e.g. golf, basketball)Competition conditions are less predic...
141 My 3 Year Bodybuilding Experiment
19 Dec 2025
Contributed by Lukas
Send us a textIn this episode, I share my experience training with a conditioning bias, training with a strength bias, why I switched to bodybuilding ...
140 The Open, Quarterfinals and AGOQ Movement Analysis
12 Dec 2025
Contributed by Lukas
Send us a textLink to the full movement analysis: https://www.instagram.com/p/DSF-hQpEd2H/?hl=en&img_index=1Most frequent Open movements (2021-202...
139 Long Term Conditioning
04 Dec 2025
Contributed by Lukas
Send us a textTo excel at a multiday fitness competition, you need to be prepared for an immense workload.Athletes who may perform incredibly on Event...
138 Long Term Gymnastics Development
27 Nov 2025
Contributed by Lukas
Send us a textGymnastics in Fitness SportWhen you do gymnastics, you are exercising in what exercise physiologists call the extreme intensity domain, ...
137 Long Term Strength Development
20 Nov 2025
Contributed by Lukas
Send us a textStrength adaptations come from morphological effects and neural effects.Morphological effects (mainly muscle growth) are why strength sp...
136 Long Term Athletic Development for Fitness Competitors
06 Nov 2025
Contributed by Lukas
Send us a textIn this episode, I describe a Long Term Athletic Development (LTAD) model for fitness competitors.The model depends on three concepts:Ex...
135 Hybrid vs. Mixed Training
30 Oct 2025
Contributed by Lukas
Send us a textIn this episode, we discuss the differences, pros and cons of hybrid and mixed training.Hybrid TrainingLess interference than mixed work...
134 7 Common Conditioning Mistakes
22 Oct 2025
Contributed by Lukas
Send us a textCommon Conditioning Mistake:Too frequent high intensity trainingIntensity limiting total training loadOnly practicing race pace at high ...
133 The Zone 2 Episode
16 Oct 2025
Contributed by Lukas
Send us a textIn this episode, I discuss:The confusion among health and wellness leaders and coaches about the utility of Zone 2Zone 2 for living long...
132 The Conditioning Biased Athlete
09 Oct 2025
Contributed by Lukas
Send us a textJoin us for the live training: Conditioning for Fitness Athletes.Thursday, October 23rd, 3pm MTTap the link to save your spot: https://w...
131 Hyrox
02 Oct 2025
Contributed by Lukas
Send us a textIn this episode, we cover:Evaluation of the SportMovement Analysis - which parts of the race create the most separation?Physiological An...
130 Answering your questions about conditioning
25 Sep 2025
Contributed by Lukas
Send us a textThank you for sending questions!In this week's podcast, I cover:How much can I condition and still get stronger/build muscle/mainta...
129 The Limitations of Intensity
19 Sep 2025
Contributed by Lukas
Send us a textIn the early 2000s, perhaps similar to today, there was plenty of gatekeeping in an attempt to professionalize the fitness industry.The ...
128 Do more work.
11 Sep 2025
Contributed by Lukas
Send us a textThe goal for the conditioning-biased athlete is to chronically increase training load while maintaining the load-recovery balance.More s...
127 The Mystery of the Metcon
05 Sep 2025
Contributed by Lukas
Send us a textIn this episode, we discuss how metcons are characterized by severe and extreme intensity exercise that is often intermittent in the con...
126 The Fitness Competition
28 Aug 2025
Contributed by Lukas
Send us a textFor all that we have to learn from other sports, fitness competition is unique. Few other events last multiple days, or require both st...
125 Overtraining
21 Aug 2025
Contributed by Lukas
Send us a textKey TakeawaysFrequency of higher intensity training - 2-3 days/week/modality, 3-5 quality sessions per week per modalityPeriodize - lowe...
124 Conditioning Modalities - Monostructural
14 Aug 2025
Contributed by Lukas
Send us a textIn this episode, we discuss:The four intensity domains and their effect on physiologyIntensity distributions of elite endurance athletes...
123 Conditioning Modalities - Gymnastics
07 Aug 2025
Contributed by Lukas
Send us a textDepending on the movements, gymnastics may demand:strength (as in legless rope climbs or strict deficit handstand pushups)movement effic...
122 Conditioning Modalities - Weightlifting
31 Jul 2025
Contributed by Lukas
Send us a textIn this episode, we cover:examples of pure weightlifting workoutshow the work rates in weightlifting modalities compare to traditional e...
121 Conditioning 101 - Intensity
24 Jul 2025
Contributed by Lukas
Send us a textConditioning intensity can be divided into four domains: moderate, heavy, severe, and extreme. Moderate IntensityPersonal anecdote: wal...
120 QnA - Breaks in training, stress, intra shakes and physique
17 Jul 2025
Contributed by Lukas
Send us a textThanks for being here! In this episode, I respond to the questions:If I don't train for a while am I going to lose all of my gains?...
119 Strength from Beginner to Advanced
10 Jul 2025
Contributed by Lukas
Send us a textKey TakeawaysFor beginners, the primary limitation is motor control. Program design should facilitate skill acquisition by providing lot...
118 Things I've learned the hard way
03 Jul 2025
Contributed by Lukas
Send us a textIn this episode, I reflect on some of the mistakes I made in my mindset as a competitor - and how I would coach that version of myself. ...
117 Respecting the body, honoring standards
18 Jun 2025
Contributed by Lukas
Send us a textTap the link to save your spot at the live training this week.https://www.paulbweber.com/mastering-gymnastics-for-fitness-athletes---We ...
116 Gymnastics Training Mistakes
13 Jun 2025
Contributed by Lukas
Send us a textJoin me live next week for: "Mastering Gymnastics for Fitness Athletes"Thursday, June 19th at 2pm MT**Everyone who signs up wi...
115 Mastering Gymnastics for Fitness Athletes
05 Jun 2025
Contributed by Lukas
Send us a textMastering Gymnastics for Fitness AthletesLive training on Thursday, June 19th at 2pm MTFor more information, visit:https://www.paulbwebe...
114 Accessories for Gymnastics
29 May 2025
Contributed by Lukas
Send us a textAccessories help develop muscles other than the prime movers in core movements, providing structural balance and resilience. They can a...
113 Mobility for Gymnastics
22 May 2025
Contributed by Lukas
Send us a textIn this episode I share the exercises I use most often for mobility. Handstand WalkI discuss the handstand walk and the exercises I use...
112 Gymnastics in Major League Fitness
15 May 2025
Contributed by Lukas
Send us a textIn this episode, I go over the gymnastics events from World Fitness Project Indianapolis and the TFX Invitational.I cover how I prepare ...
111 Body Composition for the Fitness Athlete
01 May 2025
Contributed by Lukas
Send us a textIn this episode, I share my clinical experiences with manipulating body composition for fitness athletes. We discuss:Food QualityFood Qu...
110 Injury Protocols for Gymnastics
17 Apr 2025
Contributed by Lukas
Send us a textThe first step in injury recovery is to rest so that the pain can dissipate. Once my clients are pain free with daily activities, then ...
109 Gymnastics from Beginner to Rx
10 Apr 2025
Contributed by Lukas
Send us a textI use a five step process to guide my athletes to better scores in gymnastics-heavy workouts:Strength - are you strong enough to make th...
108 Gymnastic Conditioning
27 Mar 2025
Contributed by Lukas
Send us a textKey TakeawaysThe mechanical loading of burpees and box jump overs limits the number of reps we can safely do - about 150 reps per sessio...
107 Gymnastic Strength and Movement Economy
20 Mar 2025
Contributed by Lukas
Send us a textIn this episode, we cover every CrossFit gymnastics movement, to what degree each movement depends on strength or movement economy, and ...
106 Gymnastics Volume, Intensity and Density
13 Mar 2025
Contributed by Lukas
Send us a textIn this episode, we cover these concepts for CrossFit gymnastics:Volume – the common number of reps per workout for each gymnastics mo...
105 Gymnastic Strength
06 Mar 2025
Contributed by Lukas
Send us a textIn this episode, I cover:What is gymnastic strength?Why gymnastic strength is specific for CrossFit athletesMy personal experience with ...
104 Building Advanced Strength for Fitness Athletes
13 Feb 2025
Contributed by Lukas
Send us a textLive Training Thursday, February 27th, 1pm MTSave your spot: https://www.paulbweber.com/building-advanced-strength-for-fitness-athletesI...
103 Non-Functional Hypertrophy
06 Feb 2025
Contributed by Lukas
Send us a textThis episode covers:why not all muscle growth is created equalwhich type of hypertrophy matters for strength and how to train for itthe ...
102 Fitness Athlete Programming Mistakes
23 Jan 2025
Contributed by Lukas
Send us a textLack of week to week controlLack of fatigue managementToo much varietyToo frequent severe and extreme intensity conditioningLack of offs...
101 Programming Strength for Fitness Athletes
02 Jan 2025
Contributed by Lukas
Send us a textIn this episode, I cover:My personal experience in the sport and how important it was to me to figure out how to get stronger and build ...
100 Some things I've changed my mind about
19 Dec 2024
Contributed by Lukas
Send us a textCrossFitters have to do anaerobic trainingYou have to do every movement every weekDo as little movement prep as you canAlways progress a...
099 The 2025 Fitness Season
12 Dec 2024
Contributed by Lukas
Send us a textCrossFit, Inc. appears to be taking a major step away from being an events company.The product that CrossFit, Inc. is offering athletes ...
098 3 Things I Wish I Knew as an Athlete
10 Dec 2024
Contributed by Lukas
Send us a textEffort isn't the only thing that matters.Release the outcome.Trust your coach.
097 How I Built my Online Business
19 Nov 2024
Contributed by Lukas
Send us a textIn this episode, I talk about:the feelings that led me to start a businessthe very first thing I didexactly what I did every week to go ...
096 The Pro Gym
07 Nov 2024
Contributed by Lukas
Send us a textIn this episode, I talk to gym owners about the concept of a Pro Gym and how this would benefit CrossFit competitors. Key features of a...
095 Revisiting MWG
05 Nov 2024
Contributed by Lukas
Send us a textWe know that CrossFit consists of Monostructural (M), Weightlifting (W) and Gymnastics (G) movements.For Monostructural Movements, the t...
094 What Can We Learn from Elite Athletes?
15 Oct 2024
Contributed by Lukas
Send us a textA question I got in the last webinar was, “If most competitor programs don’t follow these principles, how come there are athletes wh...
093 Should You Train to Failure? Evaluating Options for Strength Training
10 Oct 2024
Contributed by Lukas
Send us a textStrength gains occur through neural adaptations and through muscle growth.Neural adaptations seem to be stimulated by muscle activity an...
092 Fitness Athlete Training Strategies from the Perspective of Concurrent Training
03 Oct 2024
Contributed by Lukas
Send us a textConcurrent Training is defined as training strength and conditioning in the same week. When you do Concurrent Training, you introduce t...
091 Mental Fatigue and Physical Performance
01 Oct 2024
Contributed by Lukas
Send us a textMany studies have induced mental fatigue to see if it affects physical performance. They have everybody perform the test under normal c...
090 The Hierarchy of Evidence
24 Sep 2024
Contributed by Lukas
Send us a texthttps://www.paulbweber.com/complete-athlete-processI see a problem with how evidence is valued in the CrossFit community. It seems like...
089 Researched Training Principles
19 Sep 2024
Contributed by Lukas
Send us a texthttps://www.paulbweber.com/complete-athlete-process*Sunday last day to get early bird pricePrinciple #1: The Strength-Muscle Endurance R...
088 The Complete Athlete Process
10 Sep 2024
Contributed by Lukas
Send us a texthttps://www.paulbweber.com/complete-athlete-process
087 you're training too hard.
03 Sep 2024
Contributed by Lukas
Send us a textWe discuss:What is training intensity?Common mistakes CrossFitters make in their conditioningInsights from elite, Norwegian endurance co...
086 What We Can Learn from the iF3
29 Aug 2024
Contributed by Lukas
Send us a text"The International Functional Fitness Federation (iF3) is a non-profit organization that serves as the international governing body...
085 How Did We Get Here?
27 Aug 2024
Contributed by Lukas
Send us a textIn the wake of the CrossFit Games, many people have found themselves disenchanted with CrossFit. For some, they feel that an organizatio...
084 Response to the 2024 CrossFit Games
20 Aug 2024
Contributed by Lukas
Send us a textResourcesThe Righteous Mind: Why Good People are Divided by Politics and Religion by Jonathan HaidtThe Black Box Summit Or How I Got ...
083 Steroids in Professional Fitness Sport
06 Aug 2024
Contributed by Lukas
Send us a textA recent study anonymously surveyed professional fitness athletes. 1/3 of the athletes surveyed used steroids. Elite athletes report u...
082 Differences between Tactical Training and Fitness Sport
01 Aug 2024
Contributed by Lukas
Send us a textI was recently asked what my thoughts are on rucking for fitness athletes. The main differences between fitness sport and tactical trai...
081 Profile of an Elite Fitness Athlete
30 Jul 2024
Contributed by Lukas
Send us a textA study published last month looked at the characteristics of 19 elite fitness athletes.Here are some of their characteristics:BodyBodyw...
080 Training Camp Recap
25 Jul 2024
Contributed by Lukas
Send us a textJoin the interest list for the next training camp: https://paul-b-weber.ck.page/13e7cf61c42024 Training Camp RecapFriday "Combine&q...
079 Answering More of your Questions about Training
18 Jul 2024
Contributed by Lukas
Send us a textIn this episode:I have to miss a workout – can I switch days of my week around? Can I do Zone 2 on my rest day? How do I eat if I ha...
078 Should You Do Explosive Training?
16 Jul 2024
Contributed by Lukas
Send us a textShould you Do Explosive Training? Explosive Training - training with the intent to move as fast as possible, with speed characteristics ...
077 Build Your Squat
12 Jul 2024
Contributed by Lukas
Send us a textSquat 1RM “Nearly Perfectly Correlated” with Weightlifting PerformanceThe relationship between squat 1RM (both front and back squat)...
076 Mechanisms of Muscle Growth
09 Jul 2024
Contributed by Lukas
Send us a textWe care about hypertrophy as CrossFitters because lean body mass is highly correlated with strength in the advanced and within individua...
075 Why We Stop
04 Jul 2024
Contributed by Lukas
Send us a textWhy We Stop: Hypotheses about Fatigue Mechanisms in CrossFitOption A: Neural Drive + Disruption of Muscle Metabolic Homeostasis + Breath...
074 Strength in Fitness Sport - 3 Key Principles
02 Jul 2024
Contributed by Lukas
Send us a text1. The Strength-Muscle Endurance Relationship The higher the % of 1RM, the less you can repeat it. Maximal strength appears to have si...
073 Analyzing the Last Three Years of Games Programming
27 Jun 2024
Contributed by Lukas
Send us a textGames Training Camp: https://www.paulbweber.com/training-campChanges since Boz took over:1. Odd objects are now more common than barbell...
072 Muscle Mass and Long Term Strength Development
25 Jun 2024
Contributed by Lukas
Send us a textThree separate studies conducted since 2020 have found significant correlations between lean body mass and performance in weightlifting ...
071 How to Improve your Conditioning
20 Jun 2024
Contributed by Lukas
Send us a text1. Pick your test. 10 Minute Assault Bike2k Row10 Rounds for TimeQuarterfinal Workout 2If it’s a mixed test, make sure the limiter is...
070 Answering your Questions about Training
18 Jun 2024
Contributed by Lukas
Send us a textIn this episode, we answer the questions:How do you define Zone 2? When in an ideal training day should you do Zone 2? How do I know i...
069 How to Analyze Workouts
13 Jun 2024
Contributed by Lukas
Send us a textIdentify the separation. 1. Estimate time for each movement. Separation becomes greater and more likely the more time you spend on eac...
068 Master these if you want to become an elite athlete
11 Jun 2024
Contributed by Lukas
Send us a textStrength 1. Lean Body MassM - 200 lbs @8-10% body fat. 185 lbs of lean mass. F - 150 lbs @14-20% body fat. 125 lbs of lean mass. 2. S...
067 Nutrition for Athletes
06 Jun 2024
Contributed by Lukas
Send us a textFirst Principles of Nutrition for Athletes1. SufficientSufficient caloriesSufficient carbohydrates to replenish muscle glycogen and bloo...
066 Are Elite Athletes Getting Bigger?
04 Jun 2024
Contributed by Lukas
Send us a textIn the last 5 years, the average bodyweight of a male Games Athlete has increased 5 lbs. The median bodyweight has increased by 7 lbs. ...
065 How Much Zone 2 Do You Actually Need?
28 May 2024
Contributed by Lukas
Send us a textWhat is Zone 2?Zone 2 is a proxy for moderate intensity exercise, and one of the most important characteristics of it is that it is phys...
064 Why I Don't Program Odd Objects
23 May 2024
Contributed by Lukas
Send us a textBottom line – SPECIFICITYLess specificity than simple barbell training When you have multiple training priorities (when you’re tryi...
063 Considerations for Masters Athletes
21 May 2024
Contributed by Lukas
Send us a textMobility, Speed, Metabolite Tolerance, Recovery and PreparednessPeak biological ages by sport:Middle Distance Runners – 24 Sprinters ...
062 Why You Need an Offseason and How to Take One
14 May 2024
Contributed by Lukas
Send us a textJoin the free training: https://www.paulbweber.com/base-training-blueprintWhat an offseason is not:CompetingSimulated competingTraining...
061 When to Train the Olympic Lifts
09 May 2024
Contributed by Lukas
Send us a textIf Snatch > 65% Back Squat, just get stronger. No full Olympic lifts until absolute strength improves.If Snatch < 55% Back Squat, ...
060 Semifinals Breakdown
07 May 2024
Contributed by Lukas
Send us a textThese Events are a lot more “game-y” and entertaining than Quarterfinals. The tradeoff is that they are more exciting to watch but ...
059 How to Improve your Gymnastics
02 May 2024
Contributed by Lukas
Send us a textFor those who Quarterfinal Workout 3 was significantly lower than their other scores. 1. You need to get stronger in your strict press,...
058 How to Maximize your Offseason
30 Apr 2024
Contributed by Lukas
Send us a textStart with the lowest hanging fruit Look at your results from the Open and/or Quarterfinals. This Quarterfinals was great because the pr...
057 10 Essential Equipment Items for Advanced Athletes
18 Apr 2024
Contributed by Lukas
Send us a text1. Lifters 2. Training Shoes 3. Versalifts 4. Straps 5. Runners 6. Grips 7. Tape 8. Synthetic Belt 9. Knee Sleeves 10. ClothingMy pick...
056 Quarterfinals Breakdown
17 Apr 2024
Contributed by Lukas
Send us a textLove these tests. Love the movement selection. Love the length. More separation and less execution-dependent than previous years. OrderP...
055 Tapering: How to Be at your Best without Losing Fitness
16 Apr 2024
Contributed by Lukas
Send us a textAbusive Notion #1If I stop training full tilt for a week, I’ll lose fitness. Truth #13-10 days is not enough time for detraining to oc...
054 How to Progress Faster without Injuries and Burnout
11 Apr 2024
Contributed by Lukas
Send us a textA common cause for lack of progress is prioritizing conditioning at the expense of strength and skill. This results in a few negative ou...
053 Stimulus to Fatigue Ratio in Fitness Sport
09 Apr 2024
Contributed by Lukas
Send us a textStimulus to Fatigue Ratio (SFR) in Fitness SportThree Types of Stimulus1. StrengthMechanisms:Recruit more motor unitsInhibit GTOHypertro...
052 Why Strength Wins: The Influence of Strength and Power on Muscle Endurance
04 Apr 2024
Contributed by Lukas
Send us a textMuscle endurance is the ability to repeatedly apply submaximal force, and it is directly tested in CrossFit in a variety of combinations...
051 The Red Line: Critical Power and the Limits of Severe Exercise Tolerance
02 Apr 2024
Contributed by Lukas
Send us a textThe fatigue mechanisms that produce exhaustion depend on the exercise intensity. Exercise Intensity DomainsModerate – below lactate th...
050 Low Load, High Rep Training Effective with Elite Weightlifters
28 Mar 2024
Contributed by Lukas
Send us a textPrevious studies that demonstrated the efficacy of low load resistance training were on less trained subjects, not elite athletes. Unti...
049 Current Trends in World Class Endurance Training
26 Mar 2024
Contributed by Lukas
Send us a textKEY TAKEAWAYSIndividualization = QualityThe individual is a key variable in the dose-response equation, whether that dose is training, n...
048 The Minimum Effective Dose for Strength
21 Mar 2024
Contributed by Lukas
Send us a textMinimum Effective Dose for StrengthWhy this is important for CrossFitters: CF athletes often have multiple training priorities and a con...