Mind Pump: Raw Fitness Truth

Episode 2741: The Best Training For Stamina, Power, Strength, and Mobility
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge
Release Date: December 3, 2025

Episode Overview

This episode dives deep into the science, programming, and practical application of training methods for developing stamina, power, strength, and mobility. The Mind Pump crew breaks down what each quality truly means, identifies common training mistakes, gives practical routines you can use, and addresses nuanced listener questions in live coaching sessions. They also discuss challenges faced by recreational and athletic individuals, and examine how programming should evolve for specific goals or life stages. The hosts' tone is honest, supportive, and often playful, with plenty of memorable quotes and actionable advice throughout.

Table of Contents

1. What NOT to Do: Avoiding Common Training Pitfalls
2. Breaking Down Each Attribute
   • Stamina
   • Strength-Endurance (“Work Capacity”)
   • Power
   • Mobility
   • Strength
3. Programming: Combining Attributes and Maximizing Progress
4. Notable Quotes & Memorable Moments
5. Listener Calls — In-depth Coaching
   • Caller 1: Stephanie – Maintenance, Body Fat, and Best Range
   • Caller 2: Emily – ATG Squats, Mobility, and Safe Progressions
   • Caller 3: Kay – Getting Athleticism Back in Soccer
   • Caller 4: Jessica – Leg Development, Hip Issues, and Perfectionism
6. Expert Tips & Recurring Themes
7. Timestamps for Important Segments

1. What NOT to Do: Avoiding Common Training Pitfalls

[05:32]

• CrossFit-Style All-in-One: Many believe that incorporating everything (power, stamina, strength, mobility) into every workout is optimal. The hosts caution this is a major “rookie mistake.”
• Sports-Specific Carryover: Best carryover for athletic qualities comes from practicing your actual sport. “The best way to get in shape for jiu jitsu is do more jiu jitsu,” Sal notes.

[07:40]

• Overvaluing Gym Work for Athletes: For elite athletes, gym work is a small fraction compared to actual skill practice. Example: Kobe Bryant and Steph Curry spent most time on court, not lifting, and their gym work was often practical, rehab-focused.

[09:15]

• Novices vs. Elite: More foundational physical qualities (like basic strength, body mechanics) are important for beginners and diminish in relative importance as skill and experience increase.

“If you want to improve the physical attributes of your sport, practice your sport. That’ll give you the most carryover.” (Sal, 06:12)

2. Breaking Down Each Attribute <a name="attributes"></a>

A) Stamina <a name="stamina"></a>

[11:23]—[16:23]

• Types:
  • Steady-state stamina: Traditional, long-duration cardio, e.g., running, cycling.
  • Intermittent/explosive stamina: The more practical stamina for most people — ability to perform repeated high-exertion, short-term bursts (e.g., chasing kids, sports).
• Best Method:
  • HIIT-style intervals/sprints: “Sprints interrupted by recuperative interval. As you get fitter, rest intervals shrink.” (Sal, 12:15)
  • For “strength-stamina” (work capacity), use compound lifts, higher reps, carries, sled pushes, Turkish get-ups.
• Mistakes:
  • Doing too much high-rep or HIIT work can crush recovery.
  • Don’t assume cardio alone builds work capacity for lifting.

“Three days a week of HIIT-style training with maybe a couple steady-state sessions, and you’ll get stamina pretty quick.” (Sal, 15:26)

B) Strength-Endurance (“Work Capacity”) <a name="strength-endurance"></a>

[12:53]

• Focused on “How long can I hold, carry, or move weight and maintain posture?”
• High-rep compound lifts and loaded carries are best.
• Cardio has less carryover to this than many think.

C) Power <a name="power"></a>

[16:23]—[18:50]

• Principle: Power is about producing force quickly. Rest is critical! Fatigue ruins power output.
• Practical Tip: Do sets with long rests so every rep is explosive.
• Plyometrics: Only train with full intent (not for “just getting tired”).
• Coaching Cue: Long rest periods between reps; teach intent and technique.
• Power days and stamina/endurance days should generally not be combined.

“Building power is—I need to be able to produce force quickly... If I jump, jump, jump, and I’m fatigued, I’m no longer building power. I’m just training endurance.” (Sal, 16:24)

D) Mobility <a name="mobility"></a>

[18:52]—[22:05]

• Definition: Active range of motion you can control—not passive stretching.
• Best Practice: Frequency trumps intensity; can do mobility work all day.
• Focus on 1–2 “problem” moves for highest returns.
• Mobility always helps—combine with any other focus.

“Mobility is strength, just expressing it in its longer form.” (Adam, 19:33)
“If you want to improve your mobility... Practice them all day long throughout the day and you’ll see dramatic improvements.” (Sal, 21:26)

E) Strength <a name="strength"></a>

[22:05]—[23:30]

• Use compound lifts (squat, deadlift, press, row, etc.) 2–3 days per week, moderate-high intensity.
• Eat appropriately—nutrition supports progress.
• First few years: Gains come consistently, so don’t over-complicate.
• Combining Strength, Power, and Stamina:
  • “Stamina is what you want to be careful with balancing.”
  • Best to alternate by weeks or training blocks, not mixing them in every session.

3. Programming: Combining Attributes and Maximizing Progress <a name="programming"></a>

[23:30]—[23:57]

• Best Approach: Alternate weekly blocks of stamina and strength/power phases:
  • E.g., 1 week stamina, then 1 week strength/power.
  • “You’ll do better at both than if you did them all in the same week, and definitely better than the same workout.” (Sal, 23:32)
• Mobility: Always beneficial; can be included with any routine.

4. Notable Quotes & Memorable Moments <a name="quotes"></a>

• “If you want to get better at running, you should run. You want to get better at cycling, you should cycle.” — Sal (10:43)
• “The real value [of work capacity] is: how long can I stave off fatigue? Cardio is the superpower.” — Adam (15:06)
• “When you’re training or practicing these [power] things, you want to practice them with that same perfect type of mechanics—replicate every single time.” — Adam (16:46)
• “Mobility is strength, just expressed at longer ranges.” — Adam (19:33)
• “The answer isn’t more. No more intensity, more stuff to legs. Just keep the pace, girl.” — Doug, to Jessica (97:39)

5. Listener Calls – In-Depth Coaching <a name="calls"></a>

Caller 1: Stephanie — Understanding Body Fat & Maintenance

Timestamps: 54:11—63:14

• Background: Athletically built woman who struggles to maintain lower body fat without constant tracking, but feels healthiest and most consistent at ~24% BF.
• Coaching Insights:
  • Sal: “Female athletes, especially strong ones, tend to stabilize in low to mid-20s body fat. It’s a healthy range, not something to stress over.” (57:37)
  • Doug: “You have a great plan. If you did cut harder, you’d lose some performance and probably hate your plan.”
  • Key Advice: Avoid chasing an arbitrarily low percent if it comes at the cost of performance and mental health.
  • Best training after current program? “Strong” or “Powerlift” recommended. Use “work sessions” flexibly if playing soccer.
• Memorable: Stephanie’s journey praised for balance and smart adjustments.

Caller 2: Emily — Ass-To-Grass (ATG) Squats & Mobility

Timestamps: 64:23—73:00

• Background: Wants to improve squat depth, but limited by ankle mobility and chronic knee pain (feels better with heels elevated).
• Coaching Insights:
  • Sal: “Range of motion is important, but only if you can own it. If you move outside stability, you’re in the injury zone.” (66:01)
  • Doug/Adam: Use mobility (e.g., 90/90 drills, combat stretches) every day. It’s okay to use heel elevation while working mobility separately.
  • Adam: “Add isometric tension at the bottom of your squat. That will give you strength and confidence in deeper ranges.” (67:31)
  • Doug: “Don’t feel pressured to load a lot—gradual loading can help your body reinforce good positioning.” (70:30)

Caller 3: Kay — Regaining Soccer Athleticism at 32

Timestamps: 74:12—84:54

• Background: Former volleyball/soccer player, now returning after significant weight loss and time away. Wants explosive, agile legs.
• Coaching Insights:
  • Sal/Justin/Adam:
    • PRACTICE the sport first; only a little strength work needed in-season.
    • Use “MAPS Performance” now, shift to “Performance Advanced” pre-season with emphasis on skill work, not fatigue.
    • Once soccer ramps up, reduce gym to 1x/week of just a few compound lifts to maintain muscle and minimize injury.
  • Doug: “Your only mistake would be trying to maintain full weight training frequency while playing soccer 3–4x/week.”
• Memorable: Kay’s excitement about playing a “complete” season again; team encourages him to focus on skills and smart periodization.

Caller 4: Jessica — Lower Body Muscle, Hip Injury, and “Recovering Perfectionist”

Timestamps: 86:13—110:41

• Background: 49, former endurance athlete with hip dysplasia, labral tears, and arthritis. Successfully built upper body muscle but feels her legs lag; finds bulking challenging both physically and mentally.
• Coaching Insights:
  • Sal: “You’re doing incredibly well. Your results are outstanding, especially given past hip injuries.”
  • Adam & Doug: “You are much stronger than you think in legs—remember to factor in bodyweight with squats. It’s normal and healthy for women to carry more fat in lower body.”
  • Advice: Don’t add more lower body work; trust the process, be kinder to yourself, consider coaching for “brain-pull-back.”
  • Bulking Struggles: Watch for digestive issues vs. psychological discomfort (being unused to feeling “fed” after years of undereating).
  • Nutrition Technique: Slowly add 1oz of carb to each meal instead of big jumps; shakes are fine if they help meet protein.
  • Biggest Issue: Perfectionism and data “addiction”—advised to use data only if it connects, not disconnects, from body.
• Memorable: Jessica is offered a Mind Pump coach and is told: “You’re my favorite type of client; I know if I ask you to do something, you’ll do it.”

6. Expert Tips & Recurring Themes <a name="tips"></a>

• Skill beats Slogging: If you want athletic performance, PRACTICE the sport.
• Quality > Quantity: Stamina/power/strength/mobility thrive on focused, thoughtful programming and not on constantly “doing more.”
• Alternating Phases: Blocking weeks for different traits yields better improvement than “mixing it all in” every session.
• Knowing Yourself: Tracking is only helpful if it encourages mindfulness—not if it triggers anxiety or over-control.
• Professional Guidance: A good coach doesn’t just prescribe more work—they help temper excess and steer attention to what matters.

7. Timestamps for Key Segments <a name="timestamps"></a>

• [04:41] — Framing the episode: defining the four attributes
• [05:32] — What NOT to do, CrossFit pitfalls, sports specificity
• [11:23] — Stamina types and training (HIIT vs. steady-state)
• [12:53] — Strength-endurance/work capacity explained
• [16:23] — How to build power (rest periods matter!)
• [18:52] — Mobility programming and the more-the-merrier principle
• [22:05] — “Standard” strength programming for most people
• [23:30] — Programming: how to combine/alternate traits for results
• [54:11–63:14] — Stephanie’s call (body fat maintenance & performance)
• [64:23–73:00] — Emily’s call (mobility for ATG squat & pain)
• [74:12–84:54] — Kay’s call (athleticism in soccer)
• [86:13–110:41] — Jessica’s call (leg hypertrophy, hip injury, bulking challenges)

Final Thoughts

This episode delivers a comprehensive guide to navigating the often-confusing landscape of physical qualities. The Mind Pump team’s blend of real-world coaching, personal experience, and evidence-based advice will help any listener design more effective routines, understand the true path to progress, and avoid the overwork-overwhelm trap. If you want to train multiple athletic attributes intelligently—or “just feel athletic again”—this is one of the best Mind Pump episodes to start with.

Find the hosts on Instagram:

• @mindpumpmedia | @mindpumpsal | @mindpumpadam | @mindpumpjustin | @mindpumpdoug

For programs and coaching mentioned:

• mapsfitnessproducts.com
• Reverse dieting consult: reversedietcall.com
• Free Prime Pro mobility webinar: primeprowebinar.com

No fitness “truth” was safe. And that’s how you get real results.