Not In My Box | The Fitness and Coaching Podcast · Caffeine and Kilos | Fitness and Coaching Culture w/ Danny Lehr

The Ultimate Strength Progression Debate (ft. Olympian, S&C Coach & Powerlifter)

November 25, 2025·48 min·3 clips

their hands. What do you teach first? The front squat or the back squat? Tom, what do you do when

This episode features a debate on the optimal progression for teaching foundational barbell movements, hosted by Danny Laird with guests Wes Kitts (Olympic weightlifter), Coach Metz (collegiate S&C coach), and Tom Callis (elite powerlifter). The panelists first establish their personalities through rapid-fire questions about lifting gear and holiday traditions before diving into coaching methodology. They debate whether to teach the front squat or back squat first, with Tom advocating for bodyweight wall squats then back squats, Coach Metz preferring goblet and front squats, and Wes opting to immediately place a barbell on a trainee's back. The conversation explores the use of specialty bars like safety squat bars and trap bars for different populations, with Tom praising the trap bar's practicality for general strength and Coach Metz using the safety bar for baseball athletes. Accommodating resistance like bands and chains is discussed, with Tom using light bands early for athletes and Coach Metz sharing a positive experience using chains during weightlifting training. Teaching explosive lifts reveals a divide, as Tom's powerlifting-focused gym avoids barbell cleans while Wes and Coach Metz teach cleans from the top-down hang position. The bench press versus overhead press debate highlights population-specific approaches, with Wes and Tom favoring the bench for its accessibility and Coach Metz using it as a core movement supplemented by landmine presses. Tom emphasizes teaching control by "pulling the bar apart and down," while Coach Metz's most repeated cue is to keep the feet on the floor. For a complete beginner's first day, Wes would teach the squat and bench, Coach Metz would assess movement through a warm-up and foundational patterns, and Tom would use sport-specific movements in a controlled, strength-building rep range. The tone is highly conversational, humorous, and filled with playful banter between experts from different strength sports. Listeners interested in practical coaching cues, equipment debates, and divergent philosophies from high-level practitioners will enjoy this episode. Those seeking a definitive, academic answer or a single structured system might find the contrasting opinions frustrating.

Listen to the show on

Apple Podcasts Spotify

Play clips from this episode More from Not In My Box | The Fitness and Coaching Podcast