Just Fly Performance Podcast

Today's podcast features Jarod Burton. Jarod is a performance specialist, chiropractic student, and health coach. He got his coaching start working with Brady Volmering of DAC baseball and has spent recent years coaching, consulting, and running educational courses in the private sector. Jarod focuses on engaging all aspects of an athlete's being, providing the knowledge for the individual to thrive in their domain. In Jarod's first appearance on the podcast, he spoke on work capacity development and the limits of how far athletes can push themselves on a level of training volume, with many mental concepts as a vital governor. In considering training, it is constructive to look at the complete bio-psycho-social factors before going too far into judging what an athlete can and cannot do. As Jarod said on the last show, "It's so silly to put it in this tiny box and say, 'You can only run 10 sprints.' Then the athletes start believing the fact that if I run more than 10, I'm going to break down." On today's episode, Jarod goes into a topic that he touched on in the last episode: the role of perception in building game speed and athletic ability. The level of the bio-psycho-social and perceptive elements strongly influences speed, and game-like stimuli can dramatically affect an athlete's sprint capacity. We dig further into these concepts for today's show and talk about game-specificity in speed training, impacts of environment perception on movement, variability and randomness in training, the role of play and exploration relative to outputs in training, and more. Today’s episode is brought to you by Lost Empire Herbs, TeamBuildr and the Plyomat. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. The Plyomat is a functional, intuitive, and affordable contact mat for jump and plyometric training and testing. Check out the Plyomat at www.plyomat.net TeamBuildr is an online software for coaches and trainers. I’ve continued to hear great things about the Teambuildr platform, and whether you are looking for an in-house training portal or an online training hub, be sure to check out Teambuildr training software. For 15% off of Exogen Wearable resistance, follow this link to lilateam.com or use code: jfs2023 at checkout. View more podcast episodes at the podcast homepage. Timestamps and Main Points 3:37 – The origins of Jarod’s views on the importance of perception and environment, in conjunction with speed and performance training. 10:20 – What big factors exist in how Jarod looks at how an athlete is considering and framing the training session. 22:20 – Thoughts on how specific we need to be with relating all perceptual information in training to one’s specific sport. 29:25 – Rotating the pieces of play, exploration, and output within the scope of training. 43:22 – Jarod’s take on modeling the principles of nature in sprint based or gym movements where an athlete may not know how far or long they are going in a set. 50:56 – The impact of randomness on the training environment. 1:02:46 – Thoughts on athletes who may struggle in a practice vs. a game environment and how to adapt training based on these factors. Jarod Burton Quotes “When someone was nasal breathing, the neurons inside of their brain would fire faster, and if they were mouth breathing, the neurons would fire slower” “One of the things I would always look for in weight room training was a cramp, and then they had to work through the cramp” “(With perception/action) Once you know what they are afraid of, that’s the scenario you need to create” “Every time she threw a softball, her arm hurt, but if we threw a football her arm didn’t hurt. So we basically had her throwing with a football, and we had different games, and then we would go to a baseball, then we’d go to a softball,

Today’s podcast features Irving “Boo” Schexnayder. Boo is regarded internationally as one of the leading authorities in training design. As co-founder of SAC, he brings 42 years of experience in the coaching and consulting fields to the organization. He is most noted for his 18-year term on the LSU Track and Field staff and has coached 18 Olympians and 7 Olympic/World Championship medalists. Boo has also been very active in the consulting field, working in NFL player development and combine prep and consulting for individuals, high school programs, collegiate programs, professional sports teams, and several foreign NGBs in the areas of training design, jump improvement, speed training, rehabilitations, and specialized programs. He is a routine podcast guest and a listener favorite on topics of athletic development. Boo has greatly influenced my view of training and human performance. He is one of my favorite guests and is an incredible teacher who has a skill for taking complicated ideas and putting them in perspective for coaches to use in a straightforward manner. On today’s podcast, Boo and I talk about proprioception in light of complex training, problems with obsession with drills versus high-speed, whole athletic movement teaching, reflexive leg action in jumping and sprinting, pelvic and lumbar mechanics in running, Olympic lifting thoughts, and much more. Today’s episode is brought to you by Lost Empire Herbs, TeamBuildr and the Plyomat. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. The Plyomat is a functional, intuitive, and affordable contact mat for jump and plyometric training and testing. Check out the Plyomat at www.plyomat.net TeamBuildr is an online software for coaches and trainers. I’ve continued to hear great things about the Teambuildr platform, and whether you are looking for an in-house training portal or an online training hub, be sure to check out Teambuildr training software. For 15% off of Exogen Wearable resistance, follow this link to lilateam.com or use code: jfs2023 at checkout. View more podcast episodes at the podcast homepage. Timestamps and Main Points 2:41 – Where contrast works its way onto the track, and the nature of a “complicated” training stimulus 9:59 – The nature of proprioception as a key training variable 18:58 – Boo’s take on the work of Giles Cometti and Jean Pierre Egger, and coaching creativity 23:35 – Boo’s take on drills versus doing the entire skill 36:31 – What Boo considers to be the basics, or fundamentals that is taught, versus things that are up to the athlete 41:56 – Favorite setups in speed work, such as plyometric contrast 45:29 – Thoughts on reflexive action of the swing leg coming down towards the ground, versus forcing it down 54:55 – Pelvic mechanics, and the “center” of where speed is produced in athletics 1:02:07 – Heavy wave-loading and potentiation with Olympic lifts specifically 1:04:07 – Boo’s take on Olympic weightlifting in light of track and field, as well as team sports Boo Schexnayder Quotes “A lot of these contrast methods, what they do is play proprioceptive games… and as a result of that you get a complicated training environment, and a certain sharpness, and adaptation comes as a result” “Variety in practice improves transfer to the test, yet variety in practice often decreases the level of practice performance, so what I’m saying is that mixing these things up is likely to make them struggle in the practice environment, but when you put them (out in competition) it all gels and they shine” “I don’t think complexes are good or applicable at all times of the year; because sometimes they are at such a high level from a proprioceptive and complexity standpoint that they are out of reach at certain times of the year.

Today’s podcast features a question and answer series with Joel Smith. Questions for this podcast revolved heavily around the transfer of various strength protocols and systems to speed and athletic performance, as well as many elements on speed training, jumping and footwear/fascia concepts. Today’s episode is brought to you by Lost Empire Herbs, TeamBuildr and the Plyomat. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. The Plyomat is a functional, intuitive, and affordable contact mat for jump and plyometric training and testing. Check out the Plyomat at www.plyomat.net TeamBuildr is an online software for coaches and trainers. I’ve continued to hear great things about the Teambuildr platform, and whether you are looking for an in-house training portal or an online training hub, be sure to check out Teambuildr training software. For 15% off of Exogen Wearable resistance, follow this link to lilateam.com or use code: jfs2023 at checkout. View more podcast episodes at the podcast homepage. Timestamps and Main Points: 3:00 – How to get strength training to transfer better to speed and sprint outputs on the track. 6:30 – My take on the “Functional Patterns” training system. 9:15 – Sprint workouts for horizontal jumping events. 13:30 – Can the weight-room make you faster? Where can it not help, or go too far? 23:49 – How “quad dominant” athletes can become better through their foot and hips. 29:30 – How to look at “fascial” training, in light of the other systems of the body in movement. 35:55 – My take on reactive, drop-catch squat type motions. 43:10 – How to sprint in a gym with less space availability. 47:10 – Thoughts on the value of moving light weights fast, versus using heavier weights and sprints and plyometric training. 51:25 – The most valuable thing I’ve learned coaching U5 and U6 kids in soccer. 58:20 – The importance of maximal velocity training for distance running athletes. 1:02:40 – Do I see value of concentric loaded jumps in sprinting. 1:04:10 – The role of minimal shoes in basketball play. About Joel Smith Joel Smith is the founder of Just Fly Sports and is a sports performance/track coach in Cincinnati, Ohio. Joel hosts the Just Fly Performance Podcast, has authored several books on athletic performance, and in 2021, released the integrative training course, “Elastic Essentials”. He currently trains clients in the in-person and online space. Joel was formerly a strength coach for 8 years at UC Berkeley, working with the Swim teams and professional swimmers, as well as tennis, water polo, and track and field. A track coach of 15 years, Joel coached for the Diablo Valley Track and Field Club for 7 years, and also has 6 years of experience coaching sprints, jumps, hurdles, pole vault and multi-events on the collegiate level, working at Wilmington College, and the University of Wisconsin, LaCrosse, along with his current work with master’s, high school and collegiate individuals. Joel has had the honor of working with a number of elite athletes, but also takes great joy in helping amateur athletes and individuals reach their training goals through an integrative training approach with a heavy emphasis on biomechanics, motor learning, mental preparation, and physiological adaptation. His mission through Just Fly Sports is: “Empowering the Evolution of Sport and Human Movement”. As a former NAIA All-American track athlete, Joel enjoys all aspects of human movement and performance, from rock climbing, to track events and weightlifting, to throwing the frisbee with his young children and playing in nature.

Today’s podcast features sports performance coaches Rich Burnett and John Garrish. Rich Burnett is the President and Director of Athletic Development for Triple F Elite Sports Training in Knoxville, TN. He is also the Co-Founder and CEO of Athletic Assessment Technology, known more commonly as Plyomat, and has over 10 years of experience working in high school, and NCAA DI strength and conditioning. John Garrish is the Director of Athletic Development & Performance at North Broward Preparatory School in Coconut Creek, Florida, and the school’s Head Track and Field Coach. John was voted the 2022 National High School Strength Coach of the Year by the NHSSCA and has been a two-time guest previously on this podcast, speaking on a variety of plyometric and speed training topics. The standing vertical jump, or “countermovement” test is a very popular method of assessment for athletes and has been for some time. What the standing vertical leap test doesn’t tell you, is how fast an athlete gets off the ground, which is generally what matters in sport, more so than how high an athlete can reach. Reactivity is also a general coordination ability where athletes can both anticipate the ground and coordinate the proper muscle activation sequences to rebound themselves back into the air, which is critical for a variety of athletic jumping, throwing, cutting, and overall movement tasks. On today’s show, Rich and John will get into how they train reactive ability in plyometrics, with respect to ground contact times, and the function of power that being able to get off the ground quickly provides. We also discuss the differences between double and single-leg reactive strength tests and measurements, and how they correlate to athleticism, as well as the differences between simple plyometric movements based on contact time, versus more complex and coordinated movements, such as skips and gallops. Today’s episode is brought to you by Lost Empire Herbs, TeamBuildr, and the Plyomat For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. The Plyomat is a functional, intuitive, and affordable contact mat for jump and plyometric training and testing. Check out the Plyomat at www.plyomat.net TeamBuildr is an online software for coaches and trainers. I’ve continued to hear great things about the Teambuildr platform, and whether you are looking for an in-house training portal or an online training hub, be sure to check out Teambuildr training software. For 15% off of Exogen Wearable resistance, follow this link to lilateam.com or use code: jfs2023 at checkout. View more podcast episodes at the podcast homepage. Timestamps and Main Points 4:39 – What “Reactive Strength” is, and how Rich and John use it in the scope of their training programs. 18:32 – Comparing Double vs. Single-leg reactive strength measurements, and how single-leg RSI is a “gold standard” of explosive athletic ability. 35:00 – How Rich and John go about coaching or referencing ground contact times in plyometric exercises. 48:56 – Links between bilateral reactive strength scores, trap bar deadlift ability, and core strength. 58:07 – Thoughts on more “compressed” and simple, intense plyometrics, relative to more long, rhythmic, and coordinated plyometric-type movements. Rich Burnett and John Garrish Quotes “RSI provided a lot of value to the sprinters, triple jumpers, and athletes that had a high level of success at the state level, go figure, had the highest RSI values” Garrish “Just because a kid is good at the bilateral (RSI), doesn’t mean they are good at the single leg (RSI) and vice versa. One of our best pogo kids on the 5 hop is not good at the single leg one” Burnett “I have for sure noticed with the single leg RSI hop (single leg forward, onto one leg on the mat, land on two feet),

Today’s podcast features strength and parkour coach, Chris Scott. Chris has a degree in Sports Therapy and works at “Jump” gym in the UK. Chris is an accomplished athlete in the parkour and acrobatics realm, who also holds a high level of bodyweight strength, doing single-arm pullups, and deadlifting in the realm of 3x bodyweight. Parkour, as a sport, is one that not only highlights adaptability to one’s environment but is also remarkably “plyometric” in nature. The leaps that parkour athletes make resemble long and triple jumps in track and field but in a highly variable fashion. The learning that comes out of variability, makes parkour a sport whose plyometric component can be highly transferrable, or a “donor sport” to other more traditional athletic endeavors. Chris’s skill as a parkour athlete has allowed him to train and perform extremely high depth drops and depth jumps, dropping from over 8 feet in the air, into a landing. Chris has used the recent winter to explore an emphasis on the high-intensity drop training variable, to see how it transfers into other aspects of his reactivity, athleticism, and strength. Training drops have played a large part in the preparation of other athletes, such as Adam Archuleta, owner of one of the NFL Combine performances of all time. On today’s podcast, Chris talks about the results of his high drop training and has it has impacted his athleticism. We also go into single-leg drop training compared to double-leg drop training, and the related implications. We also discuss the impacts of drop training in general, seasonal training aspects, experiential aspects of parkour-type training, variability in jumping, “impulse” training, and more. Today’s episode is brought to you by Lost Empire Herbs, TeamBuildr, and the Plyomat For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. The Plyomat is a functional, intuitive, and affordable contact mat for jump and plyometric training and testing. Check out the Plyomat at www.plyomat.net TeamBuildr is an online software for coaches and trainers. I’ve continued to hear great things about the Teambuildr platform, and whether you are looking for an in-house training portal or an online training hub, be sure to check out Teambuildr training software. For 15% off of Exogen Wearable resistance, follow this link to lilateam.com or use code: jfs2023 at checkout. View more podcast episodes at the podcast homepage. Timestamps and Main Points 4:43 – Chris’s athletic background in parkour, and how it has influenced his current perspective on movement, training, and coaching 6:43 – Chris’s experimentation with very high-depth drops, and how it impacted his dynamic jumping ability and strength levels 17:43 – Thoughts on the possibility of a high volume of altitude drops segmenting the way an athlete performs a jump dynamically 26:42 – Discussing single-leg altitude hops and hurdle hops in athletic performance 34:42 – How Chris was able to maintain his strength levels while doing a depth drop-oriented training phase with less emphasis on weightlifting (with 1x day a week doing eccentric oriented flywheel squats) 38:42 – Seasonal training aspects, featuring parkour outdoors, and larger box drops indoors in the winter 42:11 – “Combo” movements, such as a series of jumps, coupled with a precision landing in parkour, and the subsequent training effectiveness 48:41 – The experiential, play-based nature of parkour, and fun plyometric-oriented training movements 52:41 – Infusing variability into common plyometric training methods 1:01:40 – When to use time frames, vs. more standard set/rep schemes in plyometrics 1:08:40 – Impulse straps, tendinopathy, and training the bone end of the tendon Chris Scott Quotes “It felt better to rebound out of (an 8-foot drop) than to stick”...

Today’s podcast features trainer, lifter of heavy and varied objects, and philosopher of movement, DJ Murakami. DJ has over 15 years of experience in the coaching realm with a wide history of movement practice, including training in bodybuilding, Olympic weightlifting, strongman (rock lifting), movement culture (such as Ido Portal), rock climbing, and more. DJ has created training courses such as Chi Torque, the Predator Protocol, and others, and mentors coaches and fitness enthusiasts through his Human Strong training organization. As life, in general, becomes more disconnected from our actual reality (think of relationships via social media, decreasing amount of exposure to nature/outdoors and local community), we can also consider how this has impacted the process of physical training. Where we used to move purposefully as part of the daily routine, our “innate” physicality has now been replaced by treadmills, indoor training spaces, lines/lectures/laps, and the reduction of training to either the simplest of drills or fancy movements that try to replicate sport, without actually being sport. The more we can regularly connect physical movement to the meaning and motivation behind it, not only will we have a better present-moment experience actually moving, but we can also find ourselves becoming stronger and better conditioned in the end result. On today’s podcast, DJ speaks importance (and oftentimes, lack of) of consequence and danger in many of our modern tasks and exercise activities, as well as the difference between play and formal training. He also goes in-depth on how we regulate our training from a mental, emotional, and social standpoint, and how this goes into fatigue, our music selection, “mental toughness”, and DJ’s own training methods. Today’s episode is brought to you by Lost Empire Herbs, TeamBuildr, and the Plyomat For 15% off of Exogen Wearable resistance, follow this link to lilateam.com or use code: jfs2023 at checkout. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. TeamBuildr is an online software for coaches and trainers. I’ve continued to hear great things about the Teambuildr platform, and whether you are looking for an in-house training portal or an online training hub, be sure to check out Teambuildr training software. The Plyomat is a functional, intuitive, and affordable contact mat for jump and plyometric training and testing. Check out the Plyomat at www.plyomat.net View more podcast episodes at the podcast homepage. Timestamps and Main Points 2:28 – Thoughts on creating a story around the process of training and the related motivation factors 10:27 – Advantages of training athletes with higher possible levels of complexity 18:37 – The nature of physicality in DJ’s training sessions, such as manually resisted corrective training, or “human resisted” strength work 35:22 – The lack of consequence and danger in tasks, and its impact on the nature of training and coaching 40:33 – The role of music selection and training, such as how many males go towards a more angry place in training, and thoughts on the sustainability and health of that practice in the long term 51:36 – The role of emotional regulation through fatiguing movements 59:14 – DJ’s view on mental toughness, in light of a typical team sport training situation 1:05:03 – Thoughts on kid’s games, on the level of engagement, flow, and learning 1:12:04 – DJ’s primary goals in his own training routine DJ Murakami Quotes “Team sports is basically a replacement for military warfare” “The splits is something.. there is a population that really wants that. I think it is less, “ I want a certain capacity in my hips, I want a certain mobility in this joint; no it’s an “I want that skill”.” “If you could take a group of people and work on spinal...

Today’s podcast features sports performance coaches Sheldon Dunlap and Jeff Howser. Sheldon Dunlap is currently serving as a Strength & Conditioning Specialist with MARSOC (Marine Special Operations Command). Previously, he has worked at the collegiate level coaching a wide variety of sports at UC Davis and Duke University. Jeff Howser is a speed and performance coach with strong roots in track and field. He spent 20 seasons as Duke’s speed and conditioning coach and has trained a variety of team sports and high-level track and field athletes. Jeff was a world bronze medalist in the 110m high hurdles and a multi-time ACC champion. When you look at all of the possible training variations out there today in strength and athletic performance, you realize that a great majority of our modern training has been done in some way, shape, or form, many decades ago. One method out there that is more recent in nature is partial range, oscillatory repetition methods with barbells for the sake of improving athletic speed and power. Sheldon appeared way back on podcast #131 speaking on his integration of oscillating reps, into the Triphasic system pioneered by Cal Dietz. Sheldon originally learned the oscillating method from Jeff Howser (who also learned it from Cal’s influence). On the show today, Sheldon and Jeff will be speaking extensively about the nuances of oscillatory strength training for athletics. We’ll be covering repetition style, percentage of 1RM to utilize, integration into the rest of the program, seasonal aspects, tendon concepts, and much more. Today’s episode is brought to you by Lost Empire Herbs, TeamBuildr, and the Sprint Acceleration Essentials Online Course. For 15% off of Exogen Wearable resistance, follow this link to lilateam.com or use code: jfs2023 at checkout. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. To learn more about the Sprint Acceleration Essentials course, head to justflysports.thinkific.com TeamBuildr is an online software for coaches and trainers. I’ve continued to hear great things about the Teambuildr platform, and whether you are looking for an in-house training portal or an online training hub, be sure to check out Teambuildr training software. View more podcast episodes at the podcast homepage. Timestamps and Main Points 3:00 – How Sheldon and Jeff first met, and where their training journeys have led them since our latest podcasts 7:30 – How Jeff got started with oscillating training repetitions and his origins with the methods 12:45 – Oscillatory training definitions, and then how Sheldon and Jeff use the method in athletic performance 26:00 – How Sheldon and Jeff bring in oscillatory training throughout the training year 38:30 – Coaching and execution styles of the repetitions in oscillatory strength training 42:30 – The quality of oscillating squat execution, on their athleticism and athletic ability 44:00 – Thoughts on individual factors in oscillatory rep training 47:00 – How oscillatory rep type work differs from simply putting a timer on a lift, as per how long it takes an individual to complete their repetitions 54:45 – How to integrate oscillating rep training into an entire training system, in light of other dynamic movements in a program, such as plyometrics 1:06:45 – Powerlifting 1:10:30 – The ratio of using oscillating training, versus more “health-based” lifting applications in a program Sheldon Dunlap and Jeff Howser Quotes “The main thing for me is controlling the speed and distance of the oscillation and controlling the speed of the oscillation. When I did it the oscillation distances were 6-9 inches, depending on the weight and how deep you were. it’s not a controlled descent, you can take a lighter weight and make it a heavier weight by giving people time under t...

Today’s podcast features performance coach and tendon expert, Jake Tuura. Jake currently works as a coach and educator who specializes in hypertrophy for athletes, vertical jump development, and patellar tendinopathy rehab. Jake was a collegiate S&C coach for 7 years, with further experience in the private sector at Velocity Training Center. Performance training is, at its’ core, simple, but within it contains many factors. The tissues involved in training include not only muscle, but bones and connective tissues. These tissues experience loading, not just in a linear manner, but also from a torsional perspective, based on pressure. While muscle tissue is by far the most commonly discussed of the muscle-bone-tendon triad, in understanding more about the tendonous and bony structures, and how they adapt to load, we can have a more thorough understanding of performance and rehab concepts. For today’s episode, Jake Tuura covers many aspects of tendon health and performance. These include the connective tissue impact of training on hard surfaces, different elements of tendon tissue (collagen fascicles vs. the interfascicular matrix), the impact of variability on tendon health and performance, strength training vs plyometrics in tendon development, long-term developmental concepts of connective tissue in training, and much more. Today’s episode is brought to you by Lost Empire Herbs, TeamBuildr, and Exogen wearable resistance gear. For 15% off of Exogen Wearable resistance, follow this link to lilateam.com or use code: jfs2023 at checkout. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. TeamBuildr is an online software for coaches and trainers. I’ve continued to hear great things about the Teambuildr platform, and whether you are looking for an in-house training portal or an online training hub, be sure to check out Teambuildr training software. View more podcast episodes at the podcast homepage. Timestamps and Main Points 2:09 – Hard vs. soft surface training, horse racing, and bone adaptations for performance 17:24 – Structural tendon rehab concepts, regarding isometric versus non-specific loading 22:28 – The difference between heavy strength, and high rep plyometric work on tendon health and rehabilitation 24:33 – Key differences between collagen fascicles in the tendon, and the IFM, or interfascicular matrix, and what this means for training and rehab 39:42 – How variability factors into training impacts on the tendon, collagen, and the interfascicular matrix 53:20 – The multi-vector nature of tendon training given plyometric or strength movements 1:01:54 – Training based on the long-term adaptations of the connective tissue, in light of both strength and elasticity Jake Tuura's Quotes “That’s where the issues happen, where the tendon inserts on the bone; it makes me wonder about training on hard surfaces and hard impacts, and adapting that (bone insertion) end of the tendon” “The tendon hole was completely filled in 5 months later, and that horse didn’t do isometrics… the animal situations where the tendons fill in without the weight room stuff, that’s fascinating” “You do need movement to load the tendon, but do you have to do the isometrics and heavy strength? I am still going to do them” “When a bone breaks, it’ll heal normally, but if you injure a tendon, it’ll scar” “The tendon is stupid, it doesn’t do anything on its own; if you want to get activation, you have to activate your muscle as hard as possible, or get activation through the bone” “When you are doing lifting, the collagen is crimped and then it goes straight, and you are making that collagen stronger” “You have the collagen within the fascicles of the tendon, and then outside of those fascicles, you have the infra-fascicular matrix,

Today’s podcast features coach and educator, Jamie Smith. Jamie is the owner of Melbourne Strength Culture, a strength and performance-based gym in Australia. Jamie worked at high-level S+C in Australia and the US prior to starting his coaching business with Strength Culture. Now he is heavily involved in coach development and education for strength coaches. Jamie has a truly expansive viewpoint on how we consider training in light of more global concepts. In performance training, we must look at human beings on a complete (holistic) level. To do that, it’s helpful to look at prominent and long-established fields of human collaboration and research, medicine to be exact. In medicine, the “biopsychosocial” model was conceptualized in 1977 and has been prominent, particularly in pain science. On today’s podcast, Jamie talks about both the biopsychosocial and top-down/bottom-up models and how to integrate them into a training model. Without considering the importance of mindset and culture, as well as “bottom-up” (using intuition in the training process) coaching, athletes are not going to get the possible level of result or enjoyment of the journey. As Jamie says on the show, building awareness in the athlete or client is one of the most important things you can do, and by defining the overarching structures of the BPS and top-down vs. bottom-up training, we can better understand how our program is actually landing with those we train. Today’s episode is brought to you by Lost Empire Herbs and Exogen wearable resistance gear. For 15% off of Exogen Wearable resistance, follow this link to lilateam.com or use code: jfs2023 at checkout. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. View more podcast episodes at the podcast homepage. Timestamps and Main Points 4:04 – Discussing the “beer mile” and “milk mile” competitions as track and field spin-offs 7:37 – The BPS, or “Bio Psycho Social” Model, and how it applies to training 13:28 – BPS-based ideas as to why two athletes can be on the same exact training program and get a completely different training outcome 17:42 – The philosophical concept of determinism, in light of the BPS model 23:28 – “Top-Down” vs. “Bottom-Up” methods in looking at training 39:52 – Looking at “Top-Down” vs. “Bottom-Up” concepts in training, relative to global concepts, such as investing 45:28 – Practical steps to integrating balance in Top-Down and Bottom-Up elements of a program 48:27 – Client autonomy in light of training constraints, BPS model, and buy-in 51:19 – A bottom-up approach to assigning training de-loads 1:02:15 – Skillfully assigning load ranges based on BPS and bottom-up concepts in training, and helping athletes feel “wins” in a program Jamie Smith Quotes “I think there are a lot of S&C coaches who have never really trained for events” “The biology (in the BPS model) is the physical nature of the human” “The psychological is your software, your thoughts, feelings, expectations… and ultimately those psychological things shape the lens that we see the world through” “Social is the environment in which we place the human” “Our thoughts, feelings, expectations, shape the way we enter processes; I truly believe the BPS model is the most encompassing model to view how we do things or look at outcomes in life” “When you understand the BPS model, you can’t remove the mental from the physical, or the culture; when you say something, how this is going to be perceived by an individual is influenced by everything they’ve done in their whole life” “A lot of people, became physically attached as a representation of what (rolling and smashing) would allow them to become; when a coach would come along and bash that idea, they are challenging a belief system”

Today’s podcast features human performance coach, Brady Volmering. Brady is the owner of DAC Performance and Health. His focus is on increasing the capacity of the human being. Brady continually digs into what “training the human being” actually means and how that relates to improvements that go beyond the general, into specific sports performance and even one’s daily life. He walks the talk on a high level through his own personal workouts and regularly discusses his training philosophy on his Instagram page. Brady was a guest on episode 291 of the podcast talking about “human” level physical preparation, and high-volume training concepts. On the podcast today, Brady talks about his single leg depth drop practice, the recent changes he made in his programming to physically transform himself across the past year, and then how he has taken those programming concepts into his training for athletic populations. As an already well-trained athlete, Brady’s progress is incredible to see, and the methods he used are simple in nature, and also relatively non-traditional in terms of the typical “rules” we put on training. We also touch on oscillatory reps, high-frequency training, mind-body awareness, “wins and losses” in training, and more, in this episode. Today’s episode is brought to you by Lost Empire Herbs and Exogen wearable resistance gear, and the Sprint Acceleration Essentials Online Course. For 15% off of Exogen Wearable resistance, follow this link to lilateam.com or use code: jfs2023 at checkout. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. To learn more about the Sprint Acceleration Essentials course, head to justflysports.thinkific.com View more podcast episodes at the podcast homepage. Timestamps and Main Points 3:45 – What led Brady to perform a 6-foot box drop jump 11:15 – How Brady scales drops and difficulty for the individuals that he works with 16:15 – Comparing high drops, to more traditional “serial” plyometrics, such as low hurdle hops 27:45 – Processing “wins and losses” throughout the training session and season 32:45 – The mind-body connection that exists between physical exercise, and sport, particularly within the scope of being presented with a failure 43:45 – The key pieces that have led to Brady’s physical transformation in the past year, one of which was based on training advice from Jay Schroeder 1:02:45 – Keys to high frequency, or daily, integration of a potent training means as opposed to using a training stimulus in a typical 2-3x a week frequency 1:10:45 – How Brady’s training regime filtered into his training concepts for athletes 1:20:45 – Oscillatory training reps and impulse rep concepts for the upper body Brady Volmering Quotes “Really with anything we are doing, I want to set up in a game format, where an athlete has a chance to succeed, an athlete has a chance to fail because that is going to bring that engagement up” “In a (single leg) depth drop, if you don’t learn to direct that intent, you are going to fail… you can learn to direct that intent into other places as well” “Everything after (a 6-foot single leg drop) feels much easier, much less stressful” “I ask, what does it mean when your body speaks to you? When you have pain, what does that mean? When you have tightness or restriction, what does that mean?” “I know what they are feeling right now, what would I do; when I am programming I want to gain enough information about what they are feeling, what they are experiencing… what would I do?” “That’s why I like a lot of the high rep, high volume stuff we do, where if you decide to stop, through that you understand how your system is processing that stimulus, what thoughts are coming in” “When you are training and the only thing that is stopping you is yourself,

Today’s podcast features Jason Feairheller (fare-heller). Jason is the Co-Owner and strength coach at Function and Strength in Bridgeport, Pennsylvania, and has been training athletes since 2007. He is the host of the Speed and Power podcast and has lectured on strength and conditioning as an adjunct professor at Immaculata University. Jason has a passion for speed and athletic movement training and is a sought-after speaker on the topic of multi-directional athleticism. He has developed the course “Improving Game Speed Through Multi-Dimensional Plyometrics”. Humans are complex and so is in-game movement. One topic that I’ve considered ever since the start of this podcast was the idea of actually coaching change of direction and sport-speed techniques, versus decision-making being the priority, and then letting game-play dictate how athletes choose to technically move in space. Jason’s passion has been all forms of speed and movement in athletes, and on this podcast, he goes into the fundamental principles of change of direction versus agility (perception) training, and how each method works into his athletic performance programming. Jason will also get into his use of plyometrics, and methods that quantitatively measure change of direction outputs, his take on deceleration training mistakes and misconceptions, agility games, and much more. Today’s episode is brought to you by Lost Empire Herbs and Exogen wearable resistance gear. For 15% off of Exogen Wearable resistance, follow this link to lilateam.com or use code: jfs2023 at checkout. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. View more podcast episodes at the podcast homepage. Timestamps and Main Points 3:06 – What brought Jason into the game speed space as a primary focus of his training 8:49 – Jason’s thoughts on the place of change of direction training, compared to agility/perception work 16:36 – How the interplay between planned/rehearsed change of direction, and live agility occurs in a training session 31:45 – How Jason looks to quantitatively measure improvements in change of direction ability 41:11 – Considering “deceleration” training in light of having athletes fully stop, vs. redirecting speed 49:08 – Perception/Reaction and game-oriented work Jason uses for his athletes 51:51 – What Jason’s session looks like in terms of warmup, speed/COD training, games, and strength breakdown 53:21 – Jason’s favorite simple COD games he uses in his training 57:12 – Plyometric training concepts, particularly on the level of small hops, leading into larger ones Jason Feairheller Quotes “What makes an athlete really good at (speed in training), it was the ability to link one movement into another” “When I do change of direction training, every single speed drill I do with someone is an assessment” “Ultimately, people need to redirect force, and then get the other foot down quickly” “For the most part, I don’t do a drill for more than 2 to 3 reps without changing it in some capacity” “If I have my feet close together; and I put my feet out to the side, and back, and do a straddle jump like that; what I’m looking at is, how far can an athlete actually get their feet to the isde, and what is that shin angle, where their head doesn’t go up or down; and that distance is close to what they would actually have on the field” “A 5-10-15 tells me how well someone can decelerate when speed is higher” “I watch a lot of video from all different sports, and try to relate change of direction work to some sport scenario in my head” “We have these rubber mats that are 2-3 feet wide, and we have max reps (pogo jumps) over the rubber (you can’t touch the rubber) for 8 seconds; a lot of jumps people track are vertical in nature; but a lot of what happens on the field is horizontal” ...

Today’s podcast features Bill Hartman. Bill is a physical therapist, and in-demand educator in his approach to restoring a pain-free lifestyle, and understanding the governing principles of movement. He has been a mentor to, or has inspired the knowledge of many previous guests on this podcast, particularly in regards to movement biomechanics, infra-sternal archetypes, and the compression-expansion model. Bill owns IFAST Physical Therapy in Indianapolis, Indiana and Co-owns Indianapolis Fitness and Sports Training with Mike Robertson, where he works with clients ranging from very young athletes to professionals. It is very interesting to look at how we approach the nature of “muscle weakness” and compensations in training. For example, it is common to look at all compensatory action in the body as a “bad thing”, rather than looking at how the body actually uses compensatory action to produce force, or adapt to a particular sport skill, in addition to when that compensation might actually be a problem. The human performance field has also looked at muscle weakness in isolation, rather than digging deeper into the underlying structural alignment of the body contributes heavily to what we are seeing out of muscle strength and function. In today’s podcast, Bill goes into the adaptive nature of the body and what it really means when we are seeing compensatory actions in movement. Within this, Bill also gets into the nature of reciprocal, or more “locking” movement of joints, depending on the task an individual needs to accomplish. Bill spends a lot of time talking about strength training, how it can be a positive, but also the dynamics of the interference effect that can lead to undesirable adaptations for athletes over time. Bill also covers external rotation and pigeon-toed athletes, and the nature of power training for wide and narrow ISA archetypes, and much more. Today’s episode is brought to you by Lost Empire Herbs, Exogen wearable resistance gear, and the Just Fly Sports Online Courses. For 15% off of Exogen Wearable resistance, follow this link to lilateam.com or use code: jfs2023 at checkout. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. To learn more about the Sprint Acceleration Essentials or Elastic Essentials courses, head to justflysports.thinkific.com View more podcast episodes at the podcast homepage. Timestamps and Main Points 5:00 – Bill’s journey from working purely in the traditional therapy and training model, into one that embraces more of the complexity of nature, and universal principles of movement 15:28 – The adaptive process of the body, and how this leads into different alignments and representations 18:14 – The compensatory strategies of the body as an adaptive process 29:02 – Examples of when strength gains may end up creating an interference effect on the body 33:32 – How children are so flexible, and the role of shape change in human motion 36:50 – The role of mobility and “stiffness” in terms of speed and running efficiency 43:37 – General thoughts on stiffness and compliance for a typical field sport athlete 49:10 – Connective tissue and stiffness adaptations to heavy strength training, and the point where heavy strength can be a negative for explosive sport activities 1:04:45 – Relative motion and force production biomechanics in squatting, and knee mechanics as it relates to joint pain and injury risk 1:12:42 – The externally rotated, “bowlegged” representation of the legs, on the level of athleticism 1:23:16 – Power training with the needs of a Wide ISA type in mind Bill Hartman Quotes “When you start to look at the human as a complex adaptive organism, your perspective starts to change” “If you are made of water (fluid dynamics) is going to be one of the foundational principles”

Today’s podcast features USA Football senior manager of education and training, Andy Ryland. Andy has been with USA Football since 2010, has consulted with programs at every level of competition, and is widely recognized as a foremost expert on developing the fundamentals necessary for a successful shoulder tackle, as well as the developmental, and skill building process for athletes. He previously appeared on episode 170 speaking on a “humans first”, “athletes second”, “specialists third” approach to athlete development. In the process of developing athletes, it is easy to compartmentalize training components, ultimately to a fault in the overall process. If we are working in a sport or skill building capacity with athletes, we should have a basic understanding of their physical capacities and capabilities, as well as how training adaptation and specificity work. If we are working on strength and more base level movement components with athletes, we should have a handle on their needed skills and tactics on the field. Ultimately, the more situations we can coach in, the more ages, and sports we work with, the better our overall intuition gets on the process of teaching skills, and guiding athletes to their highest potential. Andy Ryland has a deep understanding the developmental process that players need to succeed in their sport. On today’s episode, Andy digs into key points on the art of athletic skill building. A primary part of this is how he runs the “whole-part-whole” system, which can be adapted to more global, or strength based skills. Andy discussing how to integrate “prescriptive extra’s”, or “work-on’s”, as well as micro skill development in sport and S&C. He also covers key aspects of improving agility, teaching concepts in athletics, creativity in coaching, Today’s episode is brought to you by Lost Empire Herbs and Exogen wearable resistance gear. For 15% off of Exogen Wearable resistance, follow this link to lilateam.com or use code: jfs2023 at checkout. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. View more podcast episodes at the podcast homepage. Timestamps and Main Points 3:54 – The original “failed” games in American Gladiators, and the evolution of “powerball” into what it eventually became 8:57 – Andy’s take on practice plans, creativity, intuition and thoughts on changing the practice plan 17:53 – Thoughts on mixing in various micro-doses of skill and movement into gym-based training 28:06 – Alternating between working the “outer game” of more external strategizing, or outputs, and the “inner game” of the subtle nuance of skill performance, in training 34:53 – The integration of roughhousing into youth football 43:29 – How to use a game-based iterations of a drill, to better prepare for the actual skill execution 48:09 – The need for constant 1 on 1s, tracking and evasion-based work in sport, and how it’s not typically trained enough in sport 52:58 – The role of the “instant activity”, or “welcome game” in a sport practice or training situation 58:10 – The maximal “line length” Andy sees being viable in sport/skill practice Andy Ryland Quotes “I’m a huge whole-part-whole guy. I’ll be the first to tell you, the part aspect is never scripted” “If our arms are terrible, if our legs are terrible, if our strike accuracy is terrible, that’s going to be our “part” (in whole-part-whole)” “If I’m doing a good job, my coaching intervention “part” aspect is not going to be some super stereotyped, copy and paste drill that’s been done since the dawn of time. It’s who are my athletes, what are they struggling, what is the situation where they struggle, and how can I replicate that before going back into the whole thing” “My mentor Richie Grays, worked in professional international rugby for ages,

Today’s podcast features track and S&C coach, Matt McInnes-Watson. Matt is the owner of Plus Plyos, an online coaching platform that provides plyometric training programs, courses, and systems for coaches and athletes. His initial coaching experience was as a track coach for jumpers and multi-eventers, which led him to work as the lead S&C coach for Itchen College Basketball in the UK. Matt teaches and delivers seminars around Europe and the US, while working with athletes from football to figure skating, using his expertise in jumping and plyometrics to enhance performance. Plyometrics, in the general sense, are as old as time. How we have classified them and integrated them into training for sport started with track and field, and now is branching out more and more into team sport. Within both track and team sport, we have aspects of specificity, rhythms, coordination and integration that we can consider to really hone in our plyometric efforts on the ultimate progress of the athlete. For today’s podcast, Matt covers his background as a soccer player, and the role of swing leg dynamics in kicking, and in its link to jumping. We talk about various plyometric combinations from the perspective of direction, height and distance, and how this factors into common exercises like bounding and hurdle hops. Extensive plyometrics in team sports, especially in season, is a debated topic we cover, and we finish with Matt talking about the origin and implementation of the “deep tier”, or full range plyometric exercises. Today’s episode is brought to you by Lost Empire Herbs and Exogen wearable resistance gear. For 15% off of Exogen Wearable resistance, follow this link to lilateam.com or use code: jfs2023 at checkout. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. View more podcast episodes at the podcast homepage. Timestamps and Main Points 2:36 – Matt’s background in soccer, and his introduction to jumping and track through basketball 11:42 – Single leg jumping in light of locomotion and the gait cycle 14:25 – The usage of the swing leg in a soccer kick, and how that fits with a single leg takeoff, or a bound 21:38 – How Matt looks at plyometrics for the sake of team sport development as opposed to track and field 31:52 – Matt’s take on high hurdle hops, and bounce-combos, in bilateral plyometric execution 42:00 – Thoughts on how much team sport athletes need to do extensive, high-contact volume, plyometrics, in light of their team sport demands 52:54 – Matt’s development and integration of “deep tier” plyometrics for athletes Matt McInnes-Watson Quotes “A big thing for me was speed on the ground in my takeoff, I went from .22s, to .17s when I jumped my best” “In terms of my abilities to pick up skills with my feet (a background of soccer was a huge help)” “It saddens me when you get a basketball player who cannot jump off of one leg” “One of my favorite combos is 2 forward, and 1 back, I think the real pinnacle of athletic movements is 2 hops forward 1 hop back, or 2 hops forward, 1 hop upward” “Especially for basketball players, lighter extensive work is hugely important for ankle rolls, if they have a history of ankle rolls” “I play with those (multi-lateral) rhythms with team sport guys, not so much with track guys” “You can’t hide in movements that are (inherently reflexive)” “(Deep tier) paired with the rudimentary stuff seems to be a recipe that is working really really well for us” “The deep tier is such great fun; there is a therapeutic side to achieving that full range of motion’ “There’s a safety net of providing a regular stimulus (with deep tier, stretch range plyos)” “So I play with a variation of deep tier, called a double dip, so when you drop down, you drop again quickly, and you pop out of it,

Today’s podcast features guest Mark Hoover. Mark works for SimpliFaster in a coaching and technical consulting capacity and is the Director of Athletic Performance at Metrolina Christian Academy in Indian Trail, North Carolina. Coach Hoover started his career coaching football at both the high school and NCAA levels. After spending nearly 20 years in the dual role of sport coach/strength coach (including 11 years as a head football coach), he made the transition to full-time strength and conditioning in 2015. Mark is a growth minded coach who is continually evolving his training process. Mark is continually evaluating his program based bettering one’s abilities on the field of play. The qualities it takes to be a weight room warrior are not the same as the fundamental speed and decision-making elements happening in the game itself. As an individual who was better in the weight room than he was in sport, Mark has dedicated his own process in a different direction for those athletes he works with, doing what he can to ensure that they are adept movers, in addition to being strong and robust. On today’s podcast, Mark talks about his approach to building game speed, rehearsed vs. problem solving agility movements, the role of basketball in overall movement development, and we finish with a brief chat on the role of the 1x20 strength system in Mark’s program. This show delved into some really important concepts of athlete development, and although it primarily discusses work done with high school athletes, the concepts are helpful for those on all levels of performance. Today’s episode is brought to you by Lost Empire Herbs and Sprint Acceleration Essentials. For 15% off of Exogen Wearable resistance, follow this link to lilateam.com or use code: jfs2023 at checkout. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. To learn more about the Sprint Acceleration Essentials course, head to justflysports.thinkific.com View more podcast episodes at the podcast homepage. Timestamps and Main Points 2:13 – Mark’s original athletic journey, and how it has shaped the coach he is today 10:34 – What Mark would change in his own athletic journey to help himself become a better overall athlete 17:28 – Mark’s evolution in game-speed development, and how he has incorporated this into his training programs 22:44 – Training “fundamental” game speed, and agility movements, versus letting athletes purely self-organize in reactive game speed situations 37:07 – How to know when “fundamental” game speed training is linking into organic game-speed ability 41:32 – What sports the “planned” agility type work is most applicable towards, such as football on offense 53:25 – Sports that may need game-speed training more than others, and the “roll 90 test” that helps Mark find what athlete’s reactive speed deficits are 1:00:00 – Mark’s take on the edges of the feet, as it pertains to agility and game speed movement 1:03:59 – Mark’s usage of the 1x20 strength training system, and how he has used it and progressed it in his coaching Mark Hoover Quotes “As it turns out, the only time I was a star on that football field was when I was in that weight room” “If I could go back, I would convince my younger self to play every sport possible” “When people talk about mental toughness, it’s very task specific” “We don’t do a whole lot of A-skips, or things, we do a lot of where we partner up, and one person stands an arm’s length behind another one, and one person has to hop hop squat, and it has to be a variable squat, on one leg, on two legs” “This is probably blasphemy, but I would say (game speed agility/movement) is more important to master than squat, bench, deadlift” “We still, even as we progress the drills, build in those basic, “feel” cues,

Today’s podcast features track and speed coach, Chris Korfist. Chris has been a high school coach in track and football for 3 decades with close to 100 All-State athletes. He is currently the sprints coach at Homewood Flossmoor high school in Chicago, owns the "Slow Guy Speed School”, and has consulted with professional sports teams all over the world, including the NFL, MLB, NBA, and Rugby League. Chris has been a favorite podcast guest on this show and is constantly evolving and innovating his methods. Sprinting is a simple, yet complex topic, and one that requires a continual analysis of mechanics, exercises and training models. There are many ways to train athletes, and with this in mind, it’s important to understand the “first principles” of any training system. With many first principles taken from the brilliance of the “DB Hammer” training ideals, Chris has steadily evolved his training system, year over year, to the place where it is today. This past season, Homewood Flossmoor won the Illinois state track championship, and won the 4x100m and 4x200m dashes on their way to the title. Chris’s adjustments to his speed training models worked well, with some athletes chopping off a second or more off of their 200m times from the previous year. On the podcast today, Chris starts by talking about his mental training approach, and some unique mental training elements of this past year’s team. He then gets into the main changes he utilized this past training year, including reducing the speed endurance component of the work, and replacing it with some potent “AN2” bracket (30-40 second) specialized training for the sprints. Chris also goes into how he would specialize the exercises for sprinters of different archetypes (stompers vs. slicers) and much more. Today’s episode is brought to you by Lost Empire Herbs and Exogen wearable resistance gear. For 15% off of Exogen Wearable resistance, follow this link to lilateam.com or use code: jfs2023 at checkout. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. View more podcast episodes at the podcast homepage. Timestamps and Main Points: 2:40 – How the state track meet went for Chris’s team this year, including a 41.03s 4x100m time and a state championship 7:08 – Updates on mental strategies for racing, and building mental highlight tapes for athletes prior to meets 20:49 – Some main changes that Chris made this year in his programming that proved successful in the team’s state championship performance 30:12 – Using the 1080 sprint for slow-speed iso-kinetic hamstring work to improve the injury resilience factor of the muscle group 33:53 – The specificity of the “AN2” (30-40 second) bracket of work for the special exercises that Chris’s athletes were performing 41:15 – “Stompers” vs. “Slicers” and how to train the weakness of each athlete 47:10 – Water bag training and the role of the trunk/core and arms in sprinting 49:33 – Hip flexor training and strength in speed development, and usage of the hip swing exercise 54:19 – How to use primetimes and flexed leg bounds in speed development 1:01:04 – Training frequency throughout the year, and how this was a lower frequency year for Chris’s athletes 1:06:49 – Final thoughts on working strengths vs. weaknesses, and when to stop trying to bring up weaknesses in a training year Chris Korfist Quotes “(The highlight/motivational videos for the kids) It’s just this constant feedback that you are all of that” “This year, instead of goals, I had them focus on telling their story” “Our self-talk this year became a story: This is where I came from, this is what I did, this is where I’m going; Tying in history and tying in stories to your self talk is really powerful, because as humans we all want a story”

Today’s podcast features strength coach Kevin Hollabaugh. Kevin is a strength coach working at the New York Yankees Player Development Program, and is also the owner of Pro Force Sports Performance in Cincinnati, Ohio. He has been working in strength and conditioning since 2009. He previously served as the director of baseball player development, and also currently an adjunct professor at the University of Cincinnati. Pro Force SP happens to be only a few miles from my home in Cincinnati, and I’ve enjoyed spending time there to play ultimate frisbee games with pro baseball players, as well as observing the data-points and training process on the 1080 Sprint with Kevin and his staff. It's important to check your training process with some level of numbers and quantitative feedback to go with the qualitative process of coaching. Amongst other training tools, Kevin has two unique machines that allow him to pin data to athletic movements, on the level of the Proteus motion and 1080 Sprint. This show isn’t so much about those technologies and data points specifically as it is how Kevin has used the data to refine his speed and rotational training methods over time, how he now looks at training given those data-sets, and how it has evolved his programming. In this episode, we’ll also talk about the Ultimate frisbee game variation that ProForce athletes love so much (as well as myself), balancing force vs. elasticity in swinging/throwing and sprinting, training weaknesses vs. strengths, and more. Today’s episode is brought to you by Lost Empire Herbs and Exogen wearable resistance gear. For 15% off of Exogen Wearable resistance, follow this link to lilateam.com or use code: jfs2023 at checkout. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. View more podcast episodes at the podcast homepage. Timestamps and Main Points: 3:12 – The makings of the “Ultimate Frisbee Soccer” game that the ProForce baseball athletes (as well as myself) enjoyed playing immensely 15:26 – How Kevin started ProForce and his background as a coach 19:41 – The data-based backing of Kevin’s training and exercise selection process 27:09 – How the Proteus rotational training machine is helping Kevin to refine his core training programming 33:19 – The balance of training an athlete based on their strengths and weak-points, as per rotational power and linear speed in particular 41:14 – How to apply medicine ball training and rotational power to an athlete who relies heavily on the stretch shortening cycle, versus “concentric” muscular contribution 46:09 – How Kevin’s approach to speed training has been impacted by working with the 1080 Sprint machine and the associated data 56:53 – Kevin’s next steps in his coaching future Kevin Hollabaugh Quotes “It’s funny the evolution a simple game has taken, and how it can define the training in an off-season, but that’s kind of what it’s morphed into” “(In frisbee) you get those (high pressure) opportunities that you don’t necessarily get in sport that are more low key” “We’re all taught, here’s the way to teach speed, here’s the way to train core, and then you get on these pieces of technology (and data-based feedback) and you realize, “that didn’t translate”” “If you are struggling with the concentric strength and are good at strength shortening, we are using a heavier load (with medicine balls), with the proteus we are using a heavier load” “One way (to build concentric-start rotational power when you are mostly elastic) would be starting with static starts on heavier loads (with medicine balls, etc.)… by keeping it at a light weight you are just going to be able to whip it which you are naturally good at” “When there are increases in their hitting load, their pitching load, we back off on the medicine ball rotations and...

Today’s podcast features David Weck and Chris Chamberlin of WeckMethod. David Weck is biomechanist, and the creator of a number of inventions that work key characteristics of human locomotion and movement, including the BOSU Balance Trainer. David started the WeckMethod as a project to inspire and educate individuals on the importance of optimizing's human balance through locomotion as he works to make “Every Step Stronger” for everyone. Chris Chamberlin is the Head Coach and Director of Education for the WeckMethod. Chris has over 15 years of coaching experience and a lifetime of personal practice in movement efficiency that has earned him recognition as a leader in innovative thought in the fitness industry. Chris has both a creative approach to multi-planar training, as well as impressive “raw” strength levels in the traditional lifts. If you browse the internet, you will easily see a lot of “functional” training exercises, designed to catch eyeballs, that build neither strength, nor functional ability. The key in the effectiveness of any movement beyond a basic strength exercise is in its patterning, and closeness to the key characteristics of human locomotion, swinging and throwing. When you find movements that allow your body to truly feel more of what it uses in these core human patterns, you can then “port” that movement into the scope of your core strength and speed training. At the end of the day, whether you like the BOSU Ball or not, David’s keen observations of the core components of human movement have played a substantial role for me in how I observe the twisting, side bending and general locomotive mechanisms of the human being. Chris Chamberlin has taken David’s observation and creativity, and put his lens of practicality onto the total process. On the show today, David and Chris talk about how the WeckMethod helped Chris’s big-lifts to get even better, tool usage as an essential aspect of human movement, primal movement patterning in respect to training volume, bending and twisting integration into more traditional strength methods, concepts on the foot, and much more. Today’s episode is brought to you by Lost Empire Herbs. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To learn more about the Sprint Acceleration Essentials course, head to justflysports.thinkific.com View more podcast episodes at the podcast homepage. Timestamps and Main Points 2:40 – The origin story of David and Chris connecting and training, and how David’s methods impacted Chris’s movement and strength 6:18 – The uniquely human element of using tools, from a training perspective 18:22 – How Chris’s background as a carpenter (as well as his family background) has impacted the say he sees human movement in light of physical work tasks 27:43 – The role of using variability in training to achieve a greater impact to the movement tissues of the body 34:41 – How the Weck Method tools and ideas can build into, not only one’s rotational movement flow and ability, but also one’s physical strength 54:22 – Thoughts on the inside edge of the foot and the outside of the foot as it pertains to athletic performance 1:21:33 – Digging into the idea of “every step as a rep” regarding the body in balance 1:36:58 – How to integrate coiling work, into linear work, through the scope of a session, and Chris’s “4:1” ratio David Weck and Chris Chamberlin Quotes “I had instantly set a 40-45lb PR in my overhead bent press, just from learning a drill from (David) in a meeting that was meant for running faster” “To the extent possible, we want the tool to be the teacher, we want to do less with words, and what we want to do is get someone to feel it so they understand it implicitly, rather than us trying to explain something, taking a lot of time” “We distilled (our method) down to sticks, stones and ropes”

Today’s podcast features strength and performance coach, Ethan Reeve. Ethan is the director of strength and performance for MondoSport USA. He is the former president of the CSCCa, and has 44 years of experience coaching in college and high school ranks. In addition to decades in NCAA athletic performance, Reeve was a SEC champion wrestler, and was the head coach of the University of Tennessee, Chattanooga wrestling program from 1985 to 1990, achieving 5 Southern Conference titles in 6 years. In the process of strength and conditioning/physical preparation; we can never get too far from the process of physical education and routinely observing the core qualities of athleticism An interesting element in sport performance, and sport coaching in the past decades is that, compared to the pre-2000’s era, there are less coaches now who have physical education backgrounds. Perhaps, this is because, as the industry moves forward, physical preparation/athletic performance has swung more towards the quantitative aspects, than the “art” form of the process. Maybe it’s that most strength and conditioning jobs are working with high school or college athletes who are “further” along in their athletic development. Maybe it’s how the role and funding for physical education has been devalued over time. Despite all of this, as I get older, the more and more I realize just how much physical education has to offer, not only young athletes, but also the thought process in working with more established ones, and I believe physical education, and multi-sport coaching principles (such as wrestling in the scope of today’s show) should be far more common-place in athletic development conversations. On today’s podcast, Ethan talks about his blend of the principles found in physical education and wrestling, and how these funnel into a sports performance training session. He speaks on how he views physical training through the eyes of a wrestling coach (of which he was a very successful one) and the learning environment he looks to set up in his training sessions. We discuss “belly up” speed training, key ground-based training movements, and other important principles of building a total athletic development program. Today’s episode is brought to you by Lost Empire Herbs and Exogen wearable resistance gear. For 15% off of Exogen Wearable resistance, follow this link to lilateam.com or use code: jfs2023 at checkout. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for free (just pay for shipping), head to: justflypinepollen.com. View more podcast episodes at the podcast homepage. Timestamps and Main Points 2:57 – Ethan’s journey physical education and wrestling training, and how that blended into his strength and conditioning practices 6:10 – The importance and correlation of integrating basic physical education movements, into sport performance training 12:41 – “Belly Up” movements transitioned into sprinting, for athletic development 19:31 – Examples of blending physical education principles into track and field and sport performance training settings 23:16 – Ethan’s take on how to be a better student of learning and teaching in one’s sport coaching process 35:10 – The importance of the total environment in the learning process for athletes 41:00 – How to use the 80/20 or 90/10 principle to help determine one’s core principles and focus in practice 46:19 – The intersection of what wrestling and track and field has to offer in terms of general physical preparation 54:42 – How Ethan views the role of the weight room from middle school, up until college in training 59:12 – Calisthenic, gymnastics, and rolls that Ethan feels great athletes can do well in the movement section of training 1:03:13 – Gymnastic, tumbling type work, and its impact on athlete mobility Ethan Reeve Quotes “(In physical education) We were taught dance,

Today’s podcast features coach, writer and educator, Dan John. Dan is a best-selling author in the field of strength training and fitness, with his most recent work being the “Easy Strength Omni-Book”. He is known for his ability to transfer complex material into actionable wisdom, has been a many-time guest on the show, and is one of my single greatest influences in the way that I see the process of coaching and training. As I grow older, coach more populations, and see the field evolve, I view and value Dan’s process and wisdom in new and even more meaningful ways. One of those tenants of Dan that means more in each coming year is that, at its core, our training and movements are simple… it’s just the years and years of consistent, dedicated immersion in training to fully bring out that simplicity, that “trip up” many people. So often, we get caught up in the hacks, the shortcuts, and the “3 tips for X” within the social-media fist-fight for eyeballs. On today’s episode, Dan talks about a few important concepts that any coach or athlete needs to come back to over and over again in their process, including the power of “compression”, the power of less, and the power of withholding. Dan speaks on this as it relates to cold track seasons (right before the 80 degree conference meet), and how it relates to the spark of coaching intuition that can happen in an environment deprived from one’s typical tools, and even how it can apply to our movement biomechanics. Dan also gets into the nuts and bolts of “snapacity” (snap + capacity) that defines the core of athletic movement (elasticity and the work capacity to sustain it), and the related key muscle actions he calls “The 3 P’s”. Throughout the talk, Dan highlights the simple and core principles that drive training progress over time, as well tying in concepts on philosophy and personal growth that transcend training itself. Today’s episode is brought to you by Lost Empire Herbs, and LILA Exogen Wearable Resistance Training Gear. For 15% off of Exogen Wearable resistance, follow this link to lilateam.com or use code: jfs2023 at checkout. For 15% off your Lost Empire Herbs order, head to lostempireherbs.com/justfly. To try Pine Pollen for FREE (just pay for shipping), head to: justflypinepollen.com. View more podcast episodes at the podcast homepage. Timestamps and Main Points: 2:01 – An update on how Dan’s track season has been, speaking on the upsides of the “compressed” format of his season based on weather 7:25 – Why “compressing and expanding” is such a critical element of one’s athletic performance, as well as life itself 12:13 – The importance of effort-level in human movement, and not “over-striking” a hammer against a nail 18:11 – The “3P’s” of muscle action; on the level of “Point, Poke, and Snap” as applied to explosive sport movement 29:41 – The importance of myth, story and tragedy in sport, life, and re-inventing ourselves” 35:01 – How sport movement, such as the discus or hammer, is like a symphony in nature, and how “over-trying” and imbalance of fluid effort reduces ones results 46:38 – The application and training of the critical athletic trait Dan calls “Snapacity” 1:00:09 – The simplicity, yet patience that the sport of track and field requires in athlete development Dan John Quotes “We often say, “what you compress, expands”; that is probably one of the greatest truisms of my coaching career. If I go into your gym and eliminate 9/10 of the equipment, then I find out how good of a strength coach you are” “Sometimes taking things away is what makes you great” “If you hit (the hammer too hard into the nail), it’s going to be worse….you’ve explained track and field, football, and every sport I’ve ever done in my life” “The 3 P’s (of muscle action), point, poke, and snap” “I teach discus throwing, javelin throwing that “you are a bag of rubber bands” and what we want to do for el...