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#469 Angus Bradley - “I Used To Think Zone 3 Was No Man’s Land, Now It’s Where I Spend Most Of My Training”

#469 Angus Bradley - “I Used To Think Zone 3 Was No Man’s Land, Now It’s Where I Spend Most Of My Training”

Author: Andrew Coates May 14, 2026 Duration: 54:52
Lift Free And Diet Hard with Andrew Coates
HealthHealth & FitnessFitness

Angus Bradley is one of the most entertaining and educational strength coaches in the industry. I learn new things frequently so I needed to pick his brain in this podcast interview. Angus’s excitement and enthusiasm for our craft is infectious in this episode, and we dive into his thoughts including:

  • Angus’s thoughts on fitness influencers who do bodybuilding for 10+ years then credit yoga, pilates, or functional training for their physique
  • The definition of functional training
  • Why stability isn’t a trainable quality, and what it really is
  • What Angus means by “I used to think Zone 3 was no man’s land, now it’s where I spend most of my training”
  • What does zone 3 feel like
  • Why Angus thinks hybrid training has a better overall payoff in life than highly specialized training for most people
  • How Angus applies this mindset in training: “The spine only becomes fragile if you treat it like it’s fragile”
  • Why older adults should do plyometrics
  • And a lot more animated thoughts and ideas

Instagram: @angusbradley92

CHAPTERS

01:04 Functional Vs Bodybuilding
04:06 Training Philosophy and GPP
07:53 Hypertrophy Programming
10:15 Stability Language Debate
14:00 Core Training Principles
16:27 Zone Three Cardio
22:13 Finding Zone Three Feel
25:44 Zone Three Duration and Mileage
29:09 Hybrid Training Mindset
29:46 Jiu Jitsu and Neurodivergence
30:45 Hybrid Training Tradeoffs
33:04 Spine Resilience and Load
37:23 Strength Training for Runners
41:00 Sport Specific Motivation
43:07 Plyometrics for Aging
47:50 Masters Athletes and the Fountain of Youth
50:03 Structural Balance Myth

SUPPORT THE SHOW

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  • Subscribing and checking out more episodes
  • Sharing it on social media (tag me and I’ll respond)
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Andrew Coates hosts Lift Free And Diet Hard, a conversation grounded in the belief that strength and wellness are built on more than just routines. This podcast moves beyond quick fixes to examine the principles and personal stories that shape a sustainable, intentional life. You’ll hear from a variety of inspiring guests who share not only their expertise but also the real-world challenges and triumphs they’ve faced. The discussions naturally weave together the science of fitness with the practicalities of daily choices, offering a nuanced look at what it means to truly care for your physical and mental health. Each episode is designed to provide actionable insights you can use to navigate your own path, fostering resilience and confidence whether you're in the gym or the kitchen. By focusing on informed decision-making over dogma, the Lift Free And Diet Hard podcast becomes a resource for anyone looking to cut through the noise of wellness culture. Andrew facilitates these explorations with a focus on empowerment, ensuring every conversation adds a layer of understanding to the complex journey of building a strong, healthy life.
Author: Language: English Episodes: 50

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Lift Free And Diet Hard with Andrew Coates
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