Strong Principles

Are you constantly motivated by the next race, the max lift, or beating yesterday's time? What happens when the competition ends? On this episode of Strong Principles , Rob, Larry, and Zach dive into the crucial difference between building a gym culture around competition and exhaustion versus one centered on strength and movement quality . The hosts discuss the "dark side" of consta...

Are you constantly pushing your intensity and still not seeing the results you want? On this episode of Strong Principles , Rob, Larry, and Zach dive into the crucial benefits of low-intensity training , specifically using the Cardiac Output Method and Zone 2 work. Many gym-goers avoid lower effort because they feel it's a "waste of time," but the hosts explain why this type of train...

Are you trying to decide between a large group fitness class and one-on-one personal training ? In this episode of Strong Principles, Zach, Rob, and Larry break down the two main training models at VeroStrength. They reveal the truth behind group class programming: while it's fantastic for community and general strength, it's designed for the majority . You'll hear candid stories about...

You love that sweaty, worn-out feeling after a workout, but is all that intensity actually making you stronger? In this episode of Strong Principles , Larry, Rob, and Zach dive deep into intensification phases —the high-rep circuits, Metcons, and cluster sets that feel like you're getting an amazing workout. They break down the critical difference between accumulation (foundation buildin...

Can an algorithm write a better workout than a seasoned coach? In this eye-opening episode of Strong Principles , Rob, Larry, and Zach dive deep into the world of AI programming and its surprising role in modern fitness. Rob reveals how he fed two years of his gym's training data into an AI model, and the stunning results of its ability to identify the programming styles of different coaches....

Stop chasing a new max lift until you master the basics. On this episode of Strong Principles , Larry, Wendy, and Rob break down why movement quality—not just moving weight—is the absolute foundation of long-term strength, muscle building, and injury prevention. The hosts discuss the common frustration of new gym-goers who are told to 'back up' on the weight and focus on form....

Ditching the Cardio Craze: Why Your Treadmill Strategy Is Sabotaging Your Fat Loss When you need to drop weight, your first instinct is probably to hit the treadmill—hard. But on this episode of Strong Principles , Wendy, Rob, and Larry reveal why adding more cardio is a short-sighted trap that can ultimately slow your metabolism and sabotage your long-term goals. It's time to shift your...

In this candid episode of Strong Principles , hosts Rob Dela Cruz and Larry Medina are joined by Wendy Shafranski to tackle the most common reasons (or, as they call them, excuses ) people stop going to the gym. Drawing on years of industry experience and personal coaching, the team breaks down the Top 5 pain points —from not having enough time to dealing with "gym-timidation." The...

In this episode of Strong Principles , co-hosts Zach and Rob, along with Larry, dive deep into the philosophy behind effective strength and conditioning programming. They break down why you shouldn't just run or lift heavy every day and how a well-structured plan can prevent injury and enhance performance. Rob, the owner of Vero Strength and Conditioning, explains the crucial concept of separa...

Are you tired of fitness fads and workout scams? In this episode of Strong Principles, hosts Larry Medina, Rob Dela Cruz, and Zack Bragg cut through the noise to help you identify "snake oil" programs and products. They reveal the red flags to watch for, from social media pages obsessed with weight loss photos to trainers who lack proper qualifications. The team breaks down why programs...

In this episode of Strong Principles, hosts Rob Dela Cruz, Larry Medina, and Zach Bragg dive into the world of fitness and strength training by sharing their favorite exercises for each of the six fundamental movement patterns. They discuss the squat, lunge, pull, press, hinge, and carry, explaining their top picks and the reasoning behind their choices

In this episode of Strong Principles, we dive deep into the world of first responders and the physical and mental demands of police work. Host Rob sits down with Pete, a training sergeant with 20 years of experience at the Sebastian Police Department, to discuss the realities of law enforcement training, the stereotypes they face, and the unique challenges that make it so difficult to stay healthy...

After going on vacation and enjoying all the burgers, pizza, and drinks, Rob, Larry, and Pete are shocked to find they've lost weight. But the confusion deepens when they return home, start eating clean again, and suddenly gain weight. The crew dives into the science behind this post-vacation weight paradox, discussing the "novelty effect" on your metabolism, the "two-week carry...

This episode of Strong Principles features a discussion with guest hosts Rob, Larry, and Pete, a police force Training Sergeant and FTO Coordinator.  The group talk about the differences, pros, and cons of using machines versus free weights in fitness training. The hosts and guest delve into how each type of exercise impacts athleticism, stability, and overall body movement, providing valuabl...

In this episode of Strong Principles, hosts Rob and Zach delve into rotary-specific strength training , a specialized approach to fitness designed for athletes in sports requiring rotational movements like golf, baseball, tennis, and even football. Zach, the expert in this field, shares his journey into rotary training, sparked by his own golf-related injuries and his pursuit of the Titleist Perfo...

On the first episode of the "Strong Principles" podcast, hosts Rob Dela Cruz and Zack Bragg, both from Vero Strength and Conditioning in Vero Beach, discuss the distinctions between "real" and "fake" (or ineffective) strength training . Rob, owner of Vero Strength and Conditioning for 16 years, and Zack, his head coach for the past five to six years, highlight the com...