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Rebuild Stronger

Rebuild Stronger

by John Flagg

Entrepreneurship Fitness Medicine

Season 3

The Changing Face of Powerlifting

This week, John and Wyatt delve into the current challenges and changes in the powerlifting community, focusing on the splintering of federations, the prohibitive cost of competition, and the evolving demands of athletes. It highlights the need for more engaging events like Sheffield to revitalize the sport. Takeaways The splintering of federations is a major issue. Competition costs are becoming prohibitive. The sport is perceived as boring to watch. Athletes are demanding changes. The real issue is the changing nature of athletes. More events like Sheffield are needed. The cost of competition is a barrier. Athletes' demands are reshaping the sport. The sport needs revitalization. Engaging events can attract more interest

You’ll End Up Training Conjugate Whether You Admit It or Not

This quick-hit episode tackles one spicy claim: if you stay in the strength game long enough, you will end up running some version of conjugate training — whether you meant to or not. John breaks down why lifters naturally migrate toward variation, speed work, top singles with back-offs, and modified movements as they age, chase longevity, or just get bored doing the same block periodization loops forever. You’ll hear: Why linear and block periodization only solve “simple problems” How injuries, age, and experience push lifters toward variation and dynamic work Why modifying with specialty bars, bands, and chains isn’t “copying Westside”… it’s just smart How your “RPE 5 technique work” is actually dynamic effort (sorry) Why labels don’t matter — results and longevity do And yes, why bands and chains just look badass This one’s short, spicy, and guaranteed to make at least three people in your gym group chat go, “Okay but—” And they’d still be wrong.

Compete More, Stress Less: Why Powerlifters Need More Reps on the Platform

In this episode of Rebuild Stronger, John and Wyatt dig into one of the most misunderstood parts of powerlifting: how often you should actually compete — and why most lifters are unintentionally holding themselves back. From perfect-day fantasies to over-serious twenty-somethings white-knuckling their training, the guys break down how competing more often builds skill, resilience, confidence, and longevity in the sport. They talk local meets, learning to self-handle, avoiding “all or nothing” training mindsets, and how fun — yes, actual fun — is one of the biggest predictors of long-term strength. You’ll hear stories about disastrous warmup room mishaps (including a 200-pound accidental jump), sketchy meets, great meet directors, bad ones, why most lifters should do 3–4 meets per year early on, and how training with a real crew can change everything. Whether you're chasing a PR total or just trying not to bomb out, this episode is packed with real-world insight, a little chaos, and a reminder that you’re allowed to enjoy this sport. What We Cover Why most lifters don’t compete enough The myth of waiting for the “perfect timing” How competing often builds adaptability and confidence Why fun is a performance multiplier Learning to self-handle (and why you should) The value of local meets and supporting meet directors The dangers of an “all or nothing” training mindset How the best athletes balance seriousness with levity Stories from the trenches:The 12-hour disaster meet The 870-lb “warmup” mistake CT Fletcher–style dungeon workouts Competing for the challenge — not the paycheck Quotes That Hit “If you haven’t bombed out yet… have you really lived?” “Fun isn’t the opposite of serious — it’s how you stay serious for decades.” “99.9% of lifters will never make money from powerlifting. So you better enjoy it.”

Self-Handling in Powerlifting: Why Every Lifter Should Go Solo at Least Once

n this episode of Rebuild Stronger, John and Wyatt dive deep into the often-overlooked skill of self-handling at powerlifting meets. They argue that while having a handler can be valuable, every lifter should experience managing themselves at competitions to truly develop as an athlete. Key Topics Discussed: Why Self-Handling Matters Learn to advocate for yourself in the warm-up room Understand meet logistics and flow without hand-holding Develop critical assessment skills for evaluating future handlers Build genuine confidence in your abilities Common Pitfalls for First-Time Competitors The infamous kilos vs. pounds mix-up (and one lifter's catastrophic opener) Why personal trainers without powerlifting experience can spell disaster The overwhelming nature of production-heavy meets The Handler vs. Self-Handler Debate When you actually need a handler (spoiler: probably later than you think) What separates a great handler from someone who just makes calls Why self-handling builds a foundation that elevates your entire lifting career Compete More, Peak Less The math behind competing 4-5 times per year with modest PRs Why treating every meet like nationals is holding you back Real examples of athletes hitting PRs without full peaks Memorable Stories Self-handling through a knee injury to hit a first 2K total The meet that lasted until 2 AM Training like an elite athlete before mastering the basics Quotable Moments: "If you've never self-handled and you get somebody who's trash at handling, you're not going to know any better." "You don't need to win a bunch of local competitions with the only person in the weight class. Nobody cares at the highest level." "Stop taking yourself so fucking seriously. You need to chill." The Bottom Line: Compete more. Handle yourself. Stop being spoiled. Your future lifting career will thank you. Subscribe to Rebuild Stronger for more no-nonsense powerlifting talk, training insights, and real conversations about strength sports.

The King Of SuppDawg: Fighting Fires and Being Strong AF with Chris Northern

Firefighter, strongman competitor, and Supp Dawg founder Chris Northern joins the show to talk about staying in the game for 10+ years, how strongman made his bench stronger, and why he formulates supplements with “everything that works and nothing that doesn’t.” What you’ll learn From PL to Strongman: Why Chris moved from a decade of powerlifting to three years of strongman—and how pressing events drove his bench from 396 → 427 in the gym. Make it fun (and last): The “titration” mindset to avoid burnout and keep training light, competitive, and enjoyable. Train when life is chaotic: How a career firefighter balances 24–72-hour shifts with progression—split heavy days and accessories, control what you can, and put the phone on Do Not Disturb. Supps with integrity: Why Sup Dog launched high-stim “Shock Collar” alongside a non-stim formula that stacks cleanly (half-and-half for 200 mg caffeine + full pumps). Sleep you feel (not groggy): The thinking behind Rough Night—a melatonin-free approach built around ZMA, botanicals, and hops. Cutting & water management: How their thermogenic helps fasted cardio and weight cuts (thermogenesis + dandelion root). Creatine, upgraded: Buff Dog adds electrolytes + pH buffers for absorption and fewer GI issues—why Chris ate the cost to keep the formula right. Chapters (timestamps) 00:03 — Intro + who is Chris Northern (firefighter, strongman, founder of Sup Dog) 00:58 — Powerlifting roots, hip injury, and switching to strongman; Arnold firefighter comps 05:41 — Keeping training fun; overhead work that pushed bench strength up 23:36 — When to call a rest day; focus rules (timer on, phone in the bag) 30:46 — Thermogenic, weight-cut lessons, and broader product lineup 31:40 — Why buffer creatine (Buff Dog) and clearing up dose myths Mentions & takeaways Supp Dawg: Shock Collar (high-stim), Non-Stim Pre, Rough Night (sleep), Thermogenic, Buff Dawg (pH-buffered creatine). Programming gems: Rotate movements to keep progressing; split heavy lifts vs. accessories around shift work; “control the controllables.” Enjoy the episode—and if this helped, follow the show, drop a rating, and share it with a training partner who needs a spark.

Keep It Simple Stupid (Yeah I said it...)

In this episode, we dive into the often overlooked yet crucial aspect of strength training: the basics. John and Wyatt discuss how many lifters, both beginners and those with some experience, tend to overcomplicate their routines by chasing advanced techniques and creating unnecessary problems. They emphasize the importance of sticking to fundamental exercises and consistent hard work, rather than getting sidetracked by complex methodologies. Tune in to learn why mastering the basics is key to long-term success in strength training and how it can prevent you from stalling your progress.

Drug Test Everyone?

In this episode, we dive into the heated debate surrounding the USAPL's drug testing policies. We explore the implications of testing at local meets versus national events, the cost challenges, and the evolving culture of drug testing in powerlifting. Join us as we discuss the integrity of the sport and the need for strategic testing.

The End of an Era and the Start of a New Chapter

After years of building Rebuild Stronger together, John and Jared sit down for a raw, honest conversation about their decision to part ways professionally. But this isn’t a breakup—it’s an evolution. In this episode, they unpack the why behind the decision, what it means for their athletes and businesses, and the personal growth that led them here. You’ll hear how an ICU coma, powerlifting nationals, and a mutual commitment to doing the hard, right thing shaped the direction of two high-impact coaching paths. Whether you’re an athlete, coach, or entrepreneur navigating partnership dynamics, this episode will hit home. No drama. No secrets. Just real talk about business, friendship, and legacy. 🎧 Listen in for: The behind-the-scenes of merging two coaching businesses during a medical crisis Why they made the decision to split, even while everything was working The rare, drama-free transition that put people over pride What’s next for both Rebuild Stronger and Unbreakable Strength

Season 2

Aging, Beards and Lifting

Welcome! John and Jared dive into Jared’s weightlifting journey, influenced by fitness gurus like Omar Isuf and Alan Thrall. They laugh about getting older and spotting grey hairs in their beards. Jared wishes he’d focused more on the fundamentals instead of trying to stay lean back in the day. They also emphasize sticking to the basics for beginners in powerlifting and the difference good coaching can make. Let us know if you’re a Star Wars or Harry Potter Stan. John - https://www.instagram.com/john.rebuild_stronger/ Jared - https://www.instagram.com/jared.rebuild_stronger/ TimeStamps 00:00 Intro0 5:55 Regret over early program hopping and choices. 14:01 Questioning extended periods of alternating dieting approaches. 22:32 Tweaking, troubleshooting, and embracing individual differences in training. 28:49 Coach’s effective suggestion. 31:44 Strength hinges on wrist and forearm strength.

The Comeback Trail

Welcome back, today we dive into all things powerlifting, strength, sport, business, and life. In today’s episode, Jared and John shake the foundation of their friendship… From there, they transition into a deeper discussion about navigating comebacks in strength sports, especially after significant breaks or injuries. Drawing from personal experience, Jared shares insights on how to manage expectations, avoid common pitfalls, and stay consistent in training. Whether you’re a seasoned athlete dealing with setbacks or just starting your journey, this episode offers valuable lessons on resilience and adaptation. Got a question after listening to this episode. Send us a DM on Instagram. John - https://www.instagram.com/john.rebuild_stronger/ Jared - https://www.instagram.com/jared.rebuild_stronger/ TimeStamps 00:00 Intro0 6:20 Recognizing comeback, reset, facing reality, no denial. 11:55 Training changes, consider reintegration carefully after injury. 16:14 Adjust goals, embrace consistency, adapt to detours.

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